73,080 posts

Less than 2 weeks till Christmas... Getting a few extra sneaky runs in before Christmas 🎄.
I know with curled hair, my favorite outfit, prayer, and probably tears... I can conquer even the worst days.
DUMBBELL ROWS 💥 . Seriously one of the best exercises you can do to build your back! Recently I hit a new PR on dumbbell rows- 80 pounds! I wouldn’t say my form is 100% perfect but hey I’ll take it! . . Lately I’m learning a lot about what my body responds best to and lifting real HEAVY is what seems to be the best for me personally when it comes to growing. And seriously if you don’t go heavy on back days...you’re wasting your time 😂. #backday _________________________________________________ Online Coaching: www.healthwithhayley.com • • • • #fitness #bodybuilding #npc #npcbikini #bikinicompetitor #fitfam #iggirls #girlswholift #girlswholiftheavy #igfit #igfitness #fitspo #fitspiration #gymmotivation #motivation #aesthetics #strongnotskinny #bikiniprep #progress #gymrat #instagirls #instafit #girlswithmuscles #fitnessmodel #fitgirls #fitchicks #strongoverskinny
If you turned DOWN carbs for a protein & berry post dinner shake, raise your hands! 🙌🙌🙌🙌🙌 … BUT! not only did I turn down carbs, I turned down Mac & 🧀!!!! People, this deserves some celebrating. I guess it’s a good thing I ordered some new @zyiafitfam leggings today 🙄 oops. 🤷🏻‍♀️🤫 Shake has coconut milk, @vitalproteins , flax seeds, chia seeds, a few bits of frozen avocado, blueberries, raspberries, strawberries, a scoop of @amazinggrass detox blend, a touch more turmeric, & water.
#waybackwednesday missing the island and the amazing restaurants they have to offer! @puravidasushicerveza was my absolute favorite restaurant by far! My mom and I visited more than once while we stayed in Holbox. They had everything from tacos to burgers to yakisoba 😋! . While on vacation, I enjoyed myself and did not restrict myself what’s so ever! I prefer to have structure while I’m at home and preparing my own nutritious meals, however going on vacation and indulging here and there will not kill you! There’s nothing wrong with enjoying foods in moderation. As long as you’re not letting your emotions conquer what and how you eat, you will be fine! I’d love to talk more about emotional eating on my page if ya’ll are interested! Just DM me if it’s something you’d like me to speak more about and how to conquer emotional eating. ☺️ _________________________________________________ Online Coaching: www.healthwithhayley.com • • • • #fitness #bodybuilding #npc #npcbikini #bikinicompetitor #fitfam #iggirls #girlswholift #girlswholiftheavy #igfit #igfitness #fitspo #fitspiration #gymmotivation #motivation #aesthetics #strongnotskinny #bikiniprep #progress #gymrat #instagirls #instafit #girlswithmuscles #fitnessmodel #fitgirls #fitchicks #strongoverskinny #balance #emotionaleating
✖️Making my superfoods 🌱 fun + festive 🎄💚 - I love adding spinach to my shake!!! Personally I love the taste 😍 but when I add it to my shake it doesn’t taste like spinach to me at all! But it def does change the taste of my shake in a GOOD way 😋 - Wanna know what’s C R A Z Y!?!? 🤪 - I’ve been drinking this shake for over ⚡️5⚡️ years now!!😮🤩 - Sometimes it feels like yesterday when I started these shakes and my “official” health journey, but at the same time it feels like forever ago because so much has happened between then and now!! - I’m not perfect with my shakes and I’ll forget to make it on some days, so I can’t say I’ve had one EVERY day over the last 5 years, but the VAST MAJORITY of them I have 👏🏼 and I wouldn’t change that for anything. - I think a lot of people don’t really understand the PURPOSE of adding a shake into your diet. - Because of the media, advertisements, fitness magazines, etc so many people wanting to start getting healthy and lose weight think they NEED to start drinking a “protein shake” and eating more protein (and less carbs is another automatic assumption) - Yes, protein is GREAT for weight loss and muscle health and just health in general, but for the most part, WE ARE NOT PROTEIN DEFICIENT. - We are ✨NUTRIENT DEFICIENT✨ - And there’s a BIG DIFFERENCE between the two!!! - Unfortunately the way foods are cultivated, treated, grown, made, whatever - isn’t the way they used to be 😳 which means our foods aren’t as nutritious!! By the time our food reaches our plate, there’s so much missing from it, and therefore it’s missing from our diet!! - That’s where this powerful shake comes in and ✨SAVES THE DAY✨ - It’s FILLED with tons of MICROnutrients that most people are lacking because our foods don’t have them anymore!!! - ⚡️Swipe through to see the difference between MACROnutrients and MICROnutrients and why they’re BOTH so vital for our health!!⚡️ - Knowing the major role micronutrients play in my health is why I’ll be drinking this DELICIOUS + nutrient dense shake for the rest of my life so I’m GUARANTEED to give my body what it NEEDS 👌🏼 - If I told you I had TONS of extra packets, would you want to try my shake!? 🤩👇🏼
Back into my work attire ✌🏼 #jobperks ⠀⠀⠀⠀⠀⠀ But seriously you guys my favorite freaking part about this business is that I’m never in it alone. 👭 Having a tribe of babes to do this with that are also becoming some of my best friends has truly been everything! I might be a CEO but that doesn’t mean I have to alone at the top! 💁🏻‍♀️ ⠀⠀⠀⠀⠀⠀ Growing up , I was always a part of some sort of team! Gymnastics, cheerleading, flag football, you name it. I LOVED it. I’m soooo not someone that likes to do things alone 🙃 and then coming into a competitive grad school program didn’t make it the easiest place to find MY people ya know? ⠀⠀⠀⠀⠀⠀ Then this business came into my life and with it came THE most incredible community ❤️ one that I am grateful for EVERY single day 💫 ⠀⠀⠀⠀⠀⠀ Not only because I have a team again but because they accept me for ME. The real me. I don’t have to pretend to be someone I’m not and that’s been so freeing 🕊 ⠀⠀⠀⠀⠀⠀ Alright alright if i don’t stop myself i could ramble for like ever ... 😂 I’m not joking! Plus I gotta go host a team chat for my babes 💋 Every Wednesday, like clockwork! #squadgoals
Carrying around christmas shopping bags all afternoon gave my biceps a lil pump before leg day👀 feel free to stay @bicep muscles #mybutthurts #ouch #cantwalk #embalanced •Brutal glute&ham workout• 🍑Warm-up x2 Rounds: 20 banded side steps (each side), 20 banded bodyweight squats, 20 banded bodyweight hip thrusts, 20 banded donkey kicks (each leg), 20 walking lunges 🍑4x15 Sumo deadlifts 🍑5x12 DB RDLs 🍑4x15 Weighted hyperextensions 🍑5x10 DB step-ups 🍑SS: 3x20 front cable squat, single-leg cable kickback
So this has been my face pretty much all week. All week, my little virtual gym has been buzzing with girls checking in, doing workouts, eating healthier, feeling sore again ... and every single alert has me 😄 (What is even the word for this face??) . And I have to be honest. Before I committed to this coaching gig, all I wanted was to get healthier myself. All the coaches who talked about how fulfilling it was to celebrate others? I was like “that is so lovely of you but I just want to work on me....” . Well. I am getting healthy, and that’s awesome, but at the end of the day, it’s not my workout I want to shout about from the rooftops. It’s theirs. It’s them making it through, no breaks. It’s them noticing hiit leg day felt easier this week. It’s them closing in on week 7/8 of a program. It’s them loving feeling sore again. It’s them getting out of a warm bed just because their teammates are working out. I mean...!!!!!!!!! 😍 . And the best part? The more the merrier 🤗 so if you want to work out and be motivated by other ladies doing the same, message me! My virtual gym always has room for one more 👯‍♀️
Pilates✔️ Loooove the convenience of these programs! I’m hooked💙
Back at it...trying to build that muscle back ⬇️ 4lbs this month. Will do measurements soon to see what changes will happen #backworkout #backmuscles #weightlosstransformation #weightlossjourney #fitness #fitnesstransformation #backatit #notgivingup #strongoverskinny #iwantmuscles #girlswholift #gym
If we aren't growing, we're dying! Don't stay stuck where you are. Celebrate the win and 👉 set another goal. That's how we aim to become our best selves... never settling, and always pushing. We got this 🖤. * * * #progressnotperfection #neversettle #whynotyou
Giving up is easy. Pushing through is hard but oh so worth it. When I first started my journey I wanted to quit after day 3. It was so hard. My body ached and even following the modified moves I struggled. My head told me to quit, that I was fine, I didn’t really need to loose weight or tone up. I watched women twice my size complete the moves with ease while I fell out of holds and took multiple breaks. I didn’t understand how they did it so well and yet I was falling all over the place and struggling without even using weights. The answer, THEY NEVER GAVE UP! When things were hard or my body ached and I felt like everyone else was better than me, I kept going on MY journey. I had to remind myself daily that it would not be easy and that yes, I would struggle. But if I just kept going and giving it all that I had that the changes and growth would come. And it did. Even now, as I am starting a new program, the lesson still applies. I have been working out 4-6 days a week for the last 6 months yet I still find myself struggling with certain moves. But I’m not giving up. Stop comparing your journey to someone else’s. Show up, give your best and NEVER GIVE UP!!! #nevergiveup #keepgoing #itsyourjourney #stopcomparing #pushthrough #itsnotalwayseasy #loveyourself #beencouraged #discoverunder1k #selflove #mombod #fitnessjourney #startingisthehardestpart #workforwhatyouwant #accountability #veganfitness #fitveganmom #strongoverskinny #healthylifestyle #sumosquats #screamitout #weightedsumosquats #cuteworkoutclothes #momswhoworkout #homeworkout
Reset. Refocus. Refine. #2019motto ________________________________________ Some decisions are going to be made next year that may involve any kind of competing to be put on the back burner. Medals wil be there. Pro cards will be there too. But I have neglected so many of the important things that if I don't make a decision to better my life, I will never truly grow. #irefusetobethesame #irefusetobestuckinthesamespot #motleypride #insanelabz #ambassardor #aesthetics #naturalathlete #achievinggoals #Fitspo  #Fitfam  #GirlsWhoLift #GymLife #TrainHard #Strengthtraining #athlete #Fitness  #Bodybuilding #FitFluential #competitor #motivation #liftheavy #strongissexy #swolelife #strongoverskinny #fitnessmotivation
You need to take time for yourself. Whether it’s time away from work, friends, family, school. You absolutely need to take time to grow on your own. So that’s what I’ve been trying to do. I work a little bit less (even though I work every day), I’ve made my workouts more of a priority, and I’m (albeit slowly) working on eating more. It’s hard to give yourself time to grow. Sometimes you feel guilty, but one thing I’ve learned the hard way is that you need to focus on yourself and that means being selfish with your time..sometimes. My growth has been severely inconsistent because I put too much of my time into other places and people. I don’t buy into the new year new me bullshit. If you care about yourself the way you preach to people then you start when no one is watching. —————————————————————————— The other problem is depression. It’s addicting to hate yourself, to feel miserable. To allow yourself to lay in bed, to eat nothing, to...to become comfortable with apathy. And I’m no doctor, but for me, the only way to get myself out of that self destroying mindset is to temper myself with suffering. And by that I mean working out. I know picking up a weight and putting it down is not philosophical, but the lessons it teaches and the ability to become comfortable with things that our body doesn’t necessarily like is very philosophical. Plato was an advocate for physical fitness as much as mental fitness. All I can do is focus on my personal growth and fight the comfortableness of depression. And I do that by fighting gravity and reading Nietzsche. Find what makes you care about yourself because “no one will ever love you like you deserve to love yourself”(quote stolen from a good friend). ##superset #fit #fitlife #aesthetic #bodybuilding #abs #powerlifting #getshredded #liftheavy #lifting #muscle #gym #trainhard #gymlife #hookgrip #macros #tattooedlifters #powerlifting #cardio #foreverbulking #bulk #steakdiet #callous #swole #motivation #amistrongyet #shouldiaddfittomyname #strongoverskinny
“Don’t run from the work, feel the work.” -Shaun T . I have no idea what just happened back there...I sure wanted to run b/c my body was feeeeeling the work... . I’m so glad I didn’t 👊🏼 . . . . #teamstayinyourmagic #insanitymax30 #holyhell #pushthrough #riseup #challengeyourself #strongoverskinny #homeworkouts #pushyourself #hybridcalendar #strongereveryday
🚨🚨LAST CALL to join our 6 week Push 4 Progress challenge!🚨🚨 Begin with an initial progress test & start your New Year STRONG! 💪🏼💪🏼🙌🙌🤩🤩 . . . . #Repost @brian_redard with @get_repost ・・・ ❗️It’s PROGRESS WEEK here at @ultifit ❗️ . . 80% of people who start a new fitness routine (New Years resolutions) fail to follow through and achieve their goals. Many factors play into this, but lack of ACCOUNTABILITY is one of the major downfalls to all fitness routines. . . At @ultifit we hold you accountable to your goals by tracking results through what we call “Progress Tests”. We progress test with all of our clients every 6 weeks. Have you built muscle, burned fat, lost inches, become more mobile, and increased your recovery heart rate? These are all things we track. This is such an incredible way for you to start tracking your fitness results appropriately instead of just jumping on a scale and hoping the number moves. We show you the entire composition of that number on the scale. . . Each strength test we run can be scaled and modified to fit your current fitness level and abilities. . Here are 4 of my 8 strength tests: 🔹Max Chin ups - 27 🔹Max Low Box Squats in 60 seconds - 49 🔹Max Push-ups - 70 (enjoy the chipmunk groans) 🔹Max Toes to Bar - 22 . . I was happy with some of my results and a bit disappointed with others, BUT this is why it’s important to track them all. Now I know exactly what areas I want to improve and focus on over the next 6 weeks 👊🏼💪🏼 #Push4Progress #ultiFIT #ultiFITfam . . #fitness #progress #accountability #trusttheprocess #pushyourself #selfimprovement #newyearnewme #bringon2019 #goals #anw11 #noquit #determination #motivation #inspiration #fitnesspro #fitspo #fitlife #fit #healthylifestyle #fitnesstips #mindovermatter #strengthtraining #strongissexy #strongoverskinny
So excited to perform this year in PoleShow LA 2019 - the biggest pole event evvveer🦄🦄🦄 And even more excited to perform with my lovely friend @lenaanishchenko in doubles🧚‍♀️🧚‍♀️🧚‍♀️ It is going to be so amaaazing!!💥💥💥 Visit @poleshowla for more details🤩🤩🤩 📸@lasciviousxposed #poledance #poleshow #poleshowla #stretch #poledancing #flexibility #strength #bendy #workout #strong #instafit #gym #poledance #gymnastics #instafit #split #getfit #girlswithmuscles #fitness #fitfam #getfit #motivation #фитнесмотивация #fintessmotivation #strongoverskinny #стретчинг #растяжка #шпагат #гимнастика #пилон
YUM 🍓 - Can I just say I don't think there's a better idea than @alpro unsweetened yogurt with @myproteinuk toffee flavdrops 😍 allllll the protein, zero sugars 👌 - Topped off with mixed ground flaxseed, chia seed and hempseed and of course some juicy strawberries 🍓💦 - This is a perfect brekkie or post workout snack - yes, I said SNACK 😋 #foodgoals
Upper body today 💪🏼 I’m thinking about doing less upper body, just maintaining, and more lower body/glutes 🤔 I still want that feminine body (cause I’m a woman, duh) and I feel like my upper body is ahead of my legs and especially glutes. Anyways, here’s my workout: . 👊🏼 incline bench reverse flies 3x20 👊🏼 db one arm lateral raises 3x15 each 👊🏼 barbell bent over rows 3x10 👊🏼 db bench press 3x10 👊🏼 cable wide grip pulldowns 3x10 . Should’ve done abs too but I was in a hurry 😬 . . . #upperbodyworkout #upperbodyday #bentoverrow #barbellrow #pumpingiron #bodybuildinglife #liftinglife #liftingladies #gymlover #beastmodeisback #stronggirlsclub #strongwomantraining #ironwomen #yougottaworkbitch #workforthatbody #womanwithmuscle #girlwithmuscle #chubbybuthappy #chubbybutcute #bulkygirl #ilovelifting #ilovegym #gymistherapy #exerciseismedicine #angermanagement #muscleoverskinny #strongoverskinny #heavyrows #hypertrophytraining #hypertrophyworkout
Finally earning my natural shape back. From 103lbs stage weight, up to 119lbs of sadness & guilt of anything I ate, & down to 113lbs of being active & having a balance between meal prep & still enjoying foodie outings🤗 . Goal since November was to lose 10lbs by the end of the year. It’s easy to say I’m almost done with that goal, but I’m striving for more. I want to thank my bf/coach for holding me accountable & I honestly want to thank all my clients because their progress truly motivates me! ❤️ Goodluck to everyone who have finals! Make sure to rest up & stay active to relieve some stress! . Favorite hoodie all fall has been the VP peach cropped hoodie. THEVPWAY Collection & Starter collab is still available on Visionaryperformance.us . @visionaryperformance #VPFIT #ONETEAM #THEVPWAY
FALL IN LOVE WITH THE PROCESS, NOT THE RESULTS . . . We have all seen the fads. “Lose X lbs and X days!” “Lose X amount of inches in X months” . . . We are no longer taught to work hard, stay consistent, and be patient. We often times fantasize about our end goals. We are taught to work fast and have successful results. It’s all about achieving the dream body. But don’t take the time to realize all the steps that it will take us to get there. All the sweat, tears, long days, and obstacles that get us to where we want to be. . . . Fall in love with the process. . . . Fall in love with watching yourself get better and stronger. If you only focus on the end result, while ignoring the process you will never be fulfilled. . . . It feels so much more satisfying when you put in the hard work and achieve something, rather than achieving something without any hard work or failure. . . . . . . #exercisemotivation #exerciseroutine #workoutmotivation #lovetheprocess #progress #loveyourself #exercisescience #alphalete #planetfitness #girlswholift #growth #faddietsdontwork #faddiet #strong #strongoverskinny #fitchicks #fitness #fitnessmotivation #healthylifestyle #duespaid #legionofboom #1stphorm #1stphormathletesearch #progressnotperfection
Launch DAY!!!! .. An entirely brand new legging with a new blend!! The Black Brilliant Hi-Rise 7/8s in a totally new {and super soft!} fabric blend!! If you love our Light n Tight line but fancy just a bit less compression, these are the leggings for you. .. The most versatile of all workout clothing, our black performance legging reigns supreme. The high, structured waistband comes right to your bellybutton and won't dig, pinch, or tug as you move. Flat-serged seams inside and out— plus 25% Spandex content—provide the wear-all-day comfort you demand from a quality legging. .. Quick-drying, sweat-wicking technical fabric resists fading, shrinking and pilling. The perfect travel and workout companion, they come out of your bag as fresh as when they went in! … Fits true to size, 7/8s length, fitted style. Fabric: 75% Nylon, 25% Spandex Check out our new Brilliant Hi-Rise through the link in our bio!
2015➡️2018 3 years of learning, lifting, eating, highs, lows, really lows, and just living life. The scariest part about competing next year is that I'm hoping I've beat my 2017 stage package. Has my off-season been perfect? No. But I feel like I've made progress, but there will always be a little fear that I didn't do enough. Well I guess we will see what's underneath in 2019. . . . . #transformation #wednesday #waybackwednesday #wingwednesday #teamctn #ctnspartan #strongoverskinny #progressnotperfection #PREP2019 #iifym #flexibledieting #teamevogen #evogenelite #npc #npcfigure #npcfigurecompetitor #gym #bodybuilding #fitness #womenwithmuscle #womenwholift
All the pretty things! Black brilliant high rise 7/8 🖤Hendrix Sweatshirt 💙 Bergundy, Black, and White Rebel T ❤️🖤💟 Picking up on the theme? 😉🎶 #wednesdaysareawesome
Hey bicep! How you doin? 😉 . . . This baby was made by taking 25-40 minutes to myself every day. And you know what went up? My confidence. My happiness. What went down? My anxiety and not caring what people think 👏🏼 Win in my book.
50 Calories on the Assault Bike, 50 x Prowler Pushes with 60kg followed by a 4 minutes max effort on the Assault Bike. - Now that's a CHALLENEGE! - Jill smashed it today whilst Chris got on with his walking lunges beside her, keeping her going all the way. 💪💪💪 -
TRACKING PROGRESS! __ When I first started lifting all I did was watch the scale and let me tell you, it’s SO mentally draining to see the scale remain the same. Finally, about 6 weeks ago I ditched the scale and focused on progress photos and measurements. MAN OH MAN I can finally see the progress. If you’re feelin’ down because the scale isn’t moving, start tracking your other progress in other areas. __ Some things to track OTHER than that stupid scale- How many times you completed a workout, how many times in the week you stuck to your meal plan, your measurements, your MENTAL HEALTH (just as important as your physical health. are you sleeping enough? are you happy? are you taking time for yourself to seaters and breathe everyday?), did you increase weight in the gym, did you sprint longer than you normally do? __ Not all of these things are easy to track because they aren’t all tangible. But that doesn’t mean they aren’t important!
It’s such a shame lifting weights makes me look like a man....🙄🤦🏻‍♀️🙄🤦🏻‍♀️🙄🤦🏻‍♀️⠀ •••••⠀ My latest @stitchfix haul is in my Stories for those of you who care! This top is from my latest box and it fits my big manly arms perfectly 😜
Rest day? - Where's my rest muscle and how do I use it? 🧐🤷 . Decided to reschedule my week to take a much needed rest day today. Planned to get in my full body to hit legs on Friday and upper on Sunday, but came home totally smashed. Now it's gonna be full body twice this week - not the optimum for my last weeks of bulking, but training everyday definitely has taken its toll on me. It's going great - it's just hard to tune lifting down to make time for all these other sports. The things we do for our dreams 🤷 Gonna go swimming tomorrow - hopefully recharged by a day of Netflix und cuddling with Pichu (➡️ swipe) 🐈 . Anyone else struggling with taking rest days? And on the "I listen to my body, I just don't want to hear it" team?
You can do hard things. Nothing will be easy. You’ll want to quit but when you change your attitude, your body will follow. 🤸🏽‍♀️. . . . . . #pma #positivementalattitude #youcandohardthings #pushyourself #fitnessgoals #livelovelaugh #workfromhome #bettertogether #strongereveryday #chairsit #progressnotperfection #goals #love #coupleswhoworkout #girlswholift #girlswithtattoos #positivevibes #strongoverskinny
Funny to think I was nervous about having 3 rest days a week!! Cause they are dang amazing!!! ... ... Enjoying my rest day today after a super duper busy couple of days!! No to-do list, just pure laziness, coziness, and snuggly-ness! 💕 . . . . #newmomlife #crazymomlife #fitpreneur #mommyoftwo #toddlermama #strongmommy #happywifehappylife 💕 #100percentmindset #postpartumfitness #momswhoinspire #lifewithtoddlers #lifewithanewborn #mealplanner #workoutathome #newmommy #postnatalworkout #strongoverskinny #priorities #momhumor #postpartumbody #momlifeisthebestlife 💕 #noexcusesmom #boytoddler #fuelingthatbody #mealprepqueen #thankfulandblessed #motherhood #letthembelittle
I love my armpit “rolls” cuz they make me human. I love my “imperfect” stomach cuz it holds me in position during every workout. I love my “big” butt cuz it’s fab cushioning on bleachers. I love my “thick” thighs cuz I’ll legit never drop my phone in the toilet. I’m supposed to aspire to lose 40lbs. I’m supposed to want a flat stomach and stick arms. But I choose my body. Cuz it does some rad shit. And I choose to love it. Do I love it all the time? Nope. Do I say some mean shit to myself? Yep. But it’s a work in progress. Look in the mirror and proclaim something you love today, my queens. Cuz it’s freakin time.
The amount of sheer upper body strength and muscle mass that I have put on in the past 6 weeks blows my mind. . . Looking at these pictures side by side is insane. . . Sometimes I beat myself up because I think I’m not working hard enough, but then I see little things like this. . . Don’t ever stop working for what you want. Every day presents another opportunity to work harder, to love greater, to push your limits, and to grow. . . Stop saying tomorrow and start saying today. You are the only person standing in your way. . . ALSO if anyone has any killer shoulder workouts that you wanna slide my way hit me wit em bc ya girl LOVES shoulders. __ #1stphorm #1stphormathletesearch #iam1stphorm #legionofboom #duespaid #bethe1 #wedothework #strongoverskinny #bingeeatingrecovery #bulimiarecovery #fit #fitnessmotivation #fitness #gym #gymrat #gymmotivation #girlswholift #teamcpt
This question ➡️ came up yesterday during our live ‘Trainer Tuesday’ call: “I don’t exercise AT ALL. How can I ease into it without being crazy sore or just giving up?” . I really appreciate this question ❓because the idea of starting something new can be overwhelming. Have you ever felt like you can’t begin something new unless everything is in perfect order? Or like you have to change yourself a little bit before you can tackle a new goal or project or anything? Let me make it very simple for you- Where you are right now is the PERFECT place to start. This doesn’t mean you are perfect, or life is perfect, or your circumstances are perfect.. What I AM saying is- You don’t need to change a thing to begin today. . This was a question specifically about exercise. But I honestly think this concept can apply to any area of our lives. . I’ll finish answering that question by saying this: To go from zero exercise to some exercise: -Pick something you ENJOY. -Start where you are and build from there. Maybe in the first week you add 10 minutes of movement a few days a week. Then the next week you bump up to 20. -If you do try a new class (like a cross fit or spin or anything totally outside your current routine), expect that as your body adjusts you will be a little sore the first week or so. Expect that. And if you ENJOY the class stick with it! Your body will adapt and the soreness won’t last. In the meantime, stretch, hydrate 💧and ice to help alleviate the soreness. And remember- where you are right now, is the perfect place to start.💗 Tell me- what are you wishing you had the gumption to just into? Leave a comment below.👇🏻 I’ll give you a virtual high five and butt slap. You’ve got this!🙌🏻
❗️It’s PROGRESS WEEK here at @ultifit ❗️ . . 80% of people who start a new fitness routine (New Years resolutions) fail to follow through and achieve their goals. Many factors play into this, but lack of ACCOUNTABILITY is one of the major downfalls to all fitness routines. . . At @ultifit we hold you accountable to your goals by tracking results through what we call “Progress Tests”. We progress test with all of our clients every 6 weeks. Have you built muscle, burned fat, lost inches, become more mobile, and increased your recovery heart rate? These are all things we track. This is such an incredible way for you to start tracking your fitness results appropriately instead of just jumping on a scale and hoping the number moves. We show you the entire composition of that number on the scale. . . Each strength test we run can be scaled and modified to fit your current fitness level and abilities. . Here are 4 of my 8 strength tests: 🔹Max Chin ups - 27 🔹Max Low Box Squats in 60 seconds - 49 🔹Max Push-ups - 70 (enjoy the chipmunk groans) 🔹Max Toes to Bar - 22 . . I was happy with some of my results and a bit disappointed with others, BUT this is why it’s important to track them all. Now I know exactly what areas I want to improve and focus on over the next 6 weeks 👊🏼💪🏼 #Push4Progress #ultiFIT #ultiFITfam . . #fitness #progress #musclefailure #accountability #trusttheprocess #pushyourself #selfimprovement #newyearnewme #bringon2019 #goals #anw11 #noquit #determination #motivation #inspiration #fitnesspro #fitspo #fitlife #fit #healthylifestyle #fitnesstips #fittips #limitless #mindovermatter #strengthtraining #strongissexy #strongoverskinny
Take 2! Much better this time not only because of the lights, but because I was able to get my hands higher. I am filling in for the amazing @abra.ca.manda tomorrow from 7:30-8:30 Aerial Arts all levels at Pulse Fitness Iron Ridge. Hopefully I will see you tomorrow!
One of my goals during my last workout program was to get strong and confident enough to wear a two piece in Maui this year. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Now that I’m here and tried on a few suits I haven’t quite gotten the courage to buy one let alone post a picture of it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Funny I’m not self conscious about this picture at all. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ At first my health journey was about losing weight, then getting strong, then recovering from surgery on my abs. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Now it needs to be about being comfortable in my mind and realizing that to have a bikini body I just need to buy a bikini and put my body in it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ How do you quiet the doubter in your head?⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #strongistgenewsexy #fitnessat58 #fitnessover50 #over50fitness #menopauseweightloss ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #inspiresomeonetoday #instagramover50 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #buildthelifeyoulove #strongoverskinny ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #strongwomen 💪🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀ #liftingweightsmakesmehappy ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #strongwomenyplifteachother #corework ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #workoutathome 💪🏻#mylivingroomismygym ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #juststart #stayinghealthy #eatyourcolors ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #eatyourselfhealthy #anxietyrecovery ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #herniasurgery #from218to158 #bikinibody ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #frenchfries
It’s fun feeling good about your body with your best friends cheering you on. Our whole team pretty much challenged each other to recreate the “sit on the sink to make your butt look bigger” pose. I don’t think it helped me very much 😅 But my triceps? Yeah I can be proud of those💪🏼 Can it be our retreat already?!🏔
The best time of the year is here, which means it’s time for my favorite free group - 12 DAYS OF FITMAS!! ☃️🎄💪🏼 . We'll be posting a new workout move each day and they'll add on to each other as you go so you have a FULL circuit workout by Christmas. We’ll share festive & healthy recipes, fun challenges, prizes, motivation & accountability!! . So that’s 12 days of... A workout circuit Healthy holiday recipes Giveaways & Motivation to carry us into the new year! . Why wait for January 1st?! We can end the year strong, enjoy the holidays with a little balance and get a kick start for our 2019 resolutions! ❤️🥂 . Comment below or message me and I’ll add ya! Invite a friend too! The more the merrier 🎅🏻
Join me for a class at our Lowry location today: 11:00 Senior Fitness 12:00 BODYPUMP #weare24 #24hourfitnesslowry #strongertogether #strongoverskinny #fitfam #lesmillsbodypump #tr1be #maketodaylegendary #whyigx24
My step for Shaun T's new program came in this weekend and I am freaking PUMPED. 😍🎉⁣ ⁣ I cannot wait to SHRED these winter layers [of fat] with only 20 minute workouts every day, six days a week. The beginning of a new year is always super hectic, so it helps that my workouts won't take much of my time! ⁣ ⁣ I also will be traveling in January, and it's such a relief that all I need to bring is this lil step! Not going to lie, I have literally packed my dumbbells in my overnight bag before when going out of town😂 ⁣ ⁣ There are literally NO excuses not to be in the best shape of your life anymore, because this program:⁣ 💥 ONLY takes 20 minutes a day⁣ 💥 includes a flexible meal plan ⁣ 💥 can be done from ANYWHERE ⁣ 💥 includes a modifier if you DON'T have a step⁣ 💥 is on sale for $20 off from now-February⁣ ⁣ When you decide that THIS is your sign from the universe and NOW is your time to shine, I'll be here. waitin. just me & ma step. ⁣ ⁣ Comment your fav emoji or fill out the "20 Minute Resolution" link in my bio if you want me to send you more info AND send you a FREE sample workout from this brand spanking new program!
We got a LEGIT board at Retro 😍 Thank you Pat!!!! Some bench triples then board bench and football bar benching before accessories and cardio. This chunky mama is on a mission. • • • #strongerthanyesterday #strongandlean #strongoverskinny #postpartumweightloss #gwplbedefiant #weightloss #powerlifting #powerlifter #momswholift #momstrong #strongmom #strongwoman #benchday #chestday #girlswhopowerlift
Wednesday = hump day motivation 😂 I had my cheat meal today and I look forward to killing it at the gym and getting fitter. Cheat meals are a must in order to ‘shock’ your body. If you’ve been following a keto or a low carb diet for sometime and you feel like your fat loss seems to be stagnant then you know you have to ‘shock’ your body. . . . So so happy post the cheat 😂. Have a great week ahead people 💕. . . . . . . . . . . . #keto #humpday 🐫#bootybootybooty #fitnessmotivation #fit #bodybuilding #fatloss #cheatmeal #girlswholift #strongwomen #strongoverskinny #intermittentfasting #legday #legdaymotivation #loveyourself #instafit #instagood #fitnessblogger #fitindia #gaintrain #bootygainz
מצלמת אוכל מאז ה12.5.17🤓 🍔🍟👨‍👩‍👧‍👦 19 זה סיפור ארוך #strongoverskinny
Some days I wish I had the fearlessness of a child!! They don’t worry about the future, they’re not caught up in other peoples opinions & when they decide to do something, no one will get in their way! Imagine if we lived life this way... FEARLESS! This is my goal for 2019!✨
✖️Your entertainment for the day 🤣🤣 - The many faces of someone who’s EXCITED AF to be trying a new workout with a new piece of equipment ((aka the step)) and who quickly realizes “holy moly this is hard and everything hurts” 🔥😆🔥😆 - LOL!!! I feel like I should do a contest for the best caption of the second photo here.... - Ok I’m actually going to do that!!!! - ⚡️SPONTANEOUS CONTEST TIME!!!!⚡️ - Caption the second photo ((the one I’m making all the faces in 🤪)) and I’ll choose a winner at 8pm EST on Thursday, 12/13!!!! ✨WINNER GETS 3 STICK PACKETS of the hulk crack I’m always drinking that REV ME UP to crush my workouts!!!⚡️ - ((Aka it’s the all-natural, plant based preworkout I use!!! Works AMAZING for energy + endurance 🔥)) - ANYWHO >>> I did the ⚡️FREE⚡️ 20 minute preview workout yesterday and 🤩OH EM GEE IM BEYOND OBSESSED WITH IT!!!!🤩 - It was SO DANG FUN using the step!!! And dude >>> he wasn’t kidding when he said it BRINGS THE BURN a whole lot faster 😳🔥🤙🏼 - Workouts shouldn’t be boring, they should be FUN!!!! And this is 100% right up my alley and has me PUMPED UP for the New Year for myself and all the babes coming with me!!!!!👭👏🏼🤸🏻‍♂️ - I MEANNNN, WANNA JOIN US YET!?!? You totally should 😆 but just in case, let me know ASAP if you at least want to check out this FREE sample workout so you’ll KNOW if you want to join us, k!? 😘👌🏼 - Check out the link in my bio to get the free workout!! No info from you is needed! You can just DO IT or WATCH IT 😉 - And I’m not joking about the caption contest!!!! If you wanna win that prize, then caption that pic!! 😄📸👏🏼
You’re going to be too much for some people... and that’s OKAY. Don’t allow anyone dull your sparkle, rain your parade or make your feel anything less than amazing. Continue to lead your passion-filled, purposeful life with ZEST and encourage others to do the same 🙌🏻 . . Don’t ever apologize for loving the heck outta life ✨ You’re GOLD, babe, solid gold! Positive vibes only 💕 . . #humpdayvibes #nonegativevibes #shinebright #community #positivevibesonly #doyou #dreamteam #babestrong #community #strongertogether #fitfam #fitmom #mindfulness #newyear #escapewithus #youCANsitwithus #cantbeatusjoinus #strongoverskinny #letsallwin #bossbabes #mompreneur #balance #selfcare #strongoverskinny #momstrong #fitmama #womenempowerment #fitfluential #bestclients
I remember tearing workouts and inspiration pics out of Shape, Self, and Women’s Health... trying to come up with a plan on my own. 🤷‍♀️ . I remember feeling alone and wanting friends who were on a health and fitness journey too. . Health and fitness shouldn’t be hard. . Because I’ve been through that jungle and found a path, I’m on a mission to make sure NO woman feels hopeless on her health and fitness journey. . You shouldn’t have to live wondering if this is “all there is?” Or thinking “well, I guess I’m supposed to look / feel this way now.” . If you’ve been waiting for a sign to get started - THIS is it. When you see someone reaching out their hand, you have to reach back. 😉 . Stop wondering. Stop wandering. I got you. ❤️
There are 22 days left in the year and I only need 21 of them to help get you get the results you've been wanting for a hot 🔥 minute. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Whether you want to get fit or fit-ish, lose or gain weight, shred or build muscle, you'll definitely 👉 start a solid workout routine-- and you won't have to leave your house, buy a ton of equipment or spend a ton of time doing it 🙌. You'll also learn to eat better-- without giving up 🌮 tacos. And gain confidence, make some friends, and finally realize that you are gangsta AF and can literally do anything you're willing to work for. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Let's end this year with a START, yah? All it takes is a decision to go. I've got your back for the rest 🖤. * * #progressnotperfection #whynotyou #youcan
One of my biggest reasons for my healthy lifestyle is to be an example for my future family. Thankfully, having younger siblings gives me the chance to be an example now. Getting to sweat it out and then sip on some chocolate superfoods with this little lady is such a treasured memory (she loved her Shakeo, btw). Thankful for a fitness plan that can be done wherever and whenever and with whoever!
Don’t mind the lonely kettlebell... I had just finished my 100th workout with @iifymcoachjulia as my trainer today. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ She’s pushed my like crazy, encouraged me when needed and challenged me every step of the way. Although, these volume workouts might kill me... along with the added cardio.🤣🙈 But, I have goals in the new year and I intend to crush them.💕 . . . . . #chickswithmuscles #sweatissexy #strongoverskinny #fitjourney #stlfit #workingonmyfitness #strongerthanyesterday #liftingladies #bestrong #sweatisfatcrying #bossbabe #womenwholift #fitgal #sleekbodyfitness #ilovemyfitlife #fitlifestyle #iifymgal #iifym #workoutslay #loveyourbod #soretodaystrongtomorrow
I was OBSESSED over food..⁣ ⁣ And no, not in a healthy way❌⁣ ⁣ In the “omg no I could never eat carbs or more than 1,200 calories a day..that would make me fat!” type of way⁣ ⁣ But also in the “ugh screw it I already messed up & had a cookie..might as well eat the whole box” type of way too🤦🏼‍♀️⁣ ⁣ I avoided family parties or time out with close friends because it was much easier to stay home where I could control my food, than it was to deal with the anxiety of whether or not I ate too much & ruined my progress⁣ ⁣ My weekends were an uncontrollable binge fest..⁣ ⁣ BUT during the week I ate super clean & low cal!🥗⁣ ⁣ Plusss I spent hours in the gym to make up for it all..so I should’ve been okay right?⁣ ⁣ It was a vicious cycle that I wanted so badly to end because despite my hard work, I was STILL unhappy with myself every time I looked in the mirror⁣ ⁣ In fact, I was GAINING weight from the constant yo-yo dieting & binge eating😩⁣ ⁣ Through it all, my stubborn self thought I could figure it out on my own⁣ ⁣ That one day, the next diet or fat loss pill or Pinterest “skinny hack” would work for me⁣ ⁣ But when it didn’t, I always found myself back at square one with the same damn struggles⁣ ⁣ Finally, IT CLICKED🙌🏻⁣ ⁣ I realized that the current situation I was in, was WORSE than taking a leap of faith & working with a coach to help me..⁣ ⁣ I was scared because I knew I’d be uncomfortable⁣ ⁣ But that was EXACTLY what I needed⁣ ⁣ Someone to push me, to guide me, to be by my side⁣ ⁣ Someone to show me that my goals were POSSIBLE & I really could just live and eat like a normal damn human being and not only just lose weight, but be stress-FREE & truly happy about it all⁣ ⁣ So my question for you is:⁣ ⁣ ✖️WHAT’S WORSE?✖️⁣ ⁣ Continuing on with being unhappy with yourself, struggling with your eating habits, weekend binges, low self-esteem, stalled weight loss..⁣ ⁣ OR⁣👇🏼 ⁣ Working with someone to help you get out of all of that & live the life you’re trying so hard to live every day?✨⁣ ⁣ Currently have 2 more spots open for 1:1 coaching for the rest of the month & I would love to work with you! DM me if you’re ready or head to the link in my bio to apply💛
This is what bodybuilding is about right? Making changes to look the way you want to look. I was super skinny, 5’7 always around 120. That’s not true anymore, my body weight now stays around 145. Still progressing, always working. I stay inspired by the bikini girls I’ve had the opportunity to meet❤️ @mrs.rachelle.guzman @_p_money99 #transformationtuesday #bodybuilding #npc #bikini #competitor #trainhard #workhard #neverstopimproving #bethebestversionofyou #gymgymgym #flaca #tonot #strongoverskinny #liftlife #fitspiration
Ashley quit Plexus twice because it wasn’t working FAST enough. She’s glad that for the 3rd time she stuck with it. . . Quitting is EASY, but it won't get you the results you want. Getting to the root of your health issues takes time and YOU are worth it! Listen to what she has learned about TIME and CONSISTENCY!!! . . “77 days ago, I decided for the THIRD time to give Plexus a shot...👉the third time👈 The first two times, I quit after FIVE DAYS. I promised myself I would dedicate 90 consecutive days to the process this time. In 77 days, I’m down 21 pounds🙀, I sleep better than ever 😴. My Coca Cola addiction is non-existent. I am no longer dependent on caffeine after drinking at least five a day for my entire life (Seriously, it’s all I drank). I’ve taken a preventative migraine medication since 2014. I have always had multiple headaches every week. I rarely have headaches, and when I do they’re not as severe. My sugar 🍬 cravings are in ✅! Since starting the Triplex, I feel better than ever!” . . #transformationtuesday
Welp, have you ever been so excited for something for a long time then fail? I’ve been chasing 315 for quite some time now with many failed attempts and a 5 month deadlift hiatus because of my back. I just feel like I’ve worked so hard to get back to where I was before I got injured and after I failed this PR I just felt like I should have been able to do it. Well here’s to never giving up and still chasing 315 and to all my gym friends who support me❤️. Especially @andimarie1 for helping me load up the bar and re rack the weights💕💪🏻. Also please excuse my language, I’m dramatic🙃#comebackszncontinues #strongnotskinny #strongoverskinny #girlswholiftheavy #girlswholift #girlswhopowerlift #gwpl #goals #motivation #onedayatatime #liftheavy #bodybuilding #powerlifting #stayhungry #stayhappy #positivevibes #northeastnutrition #savage #savagesupps #strengthgains #dowhatmakesyouhappy #dowhatyoulove #nevergiveup #myhappyplace
#transformationtuesday Futurecast! How to Be Successful with New Year’s Resolutions... 🎉🎉🎉 [They’re only 3 weeks away after all!] 🎉🎉🎉 1️⃣: Decide you truly want to change something! Until this happens, no resolution will matter. 2️⃣: Make what you want to change a focus every day. It doesn’t matter what it is. Foods, drinks, exercise, kindness, gratitude, generosity, etc. Find some way to incorporate that change into each day. 3️⃣: Find your “why” - if you don’t have a good motivating reason to change, it will be easy to give up when you don’t feel like it. 4️⃣: Get an accountability buddy. 👥 Having someone else on board will encourage you to stay on track when you may not feel like continuing with the positive behavior change! 5️⃣: Focus on small steps and celebrate those successes! Success yields more success! 6️⃣: Keep on keeping on! Go back to your why on days you struggle! Remind yourself it is worth the effort and stick with it! Comment below what your potential resolutions are! 🗣🗣 P.S. If you’re already ready to change, go ahead! Nothing says you have to wait until a new year to change! Start now!
This is me, and also me. Same day. 😁 From running interviews to trying on my new SBD black on black singlet. (the singlet was more comfortable lol) I like my #2sides #workingmom #liftingmom
I’ve been focusing on nutrition the past few days as a way of distressing. I know that’s why I haven’t been losing weight so it’s time. Also got some photos back from the amazingly talented @andrewmorrellphotography ! Stay tuned ☺️ #nutrition #loveyourself #food #strongoverskinny #iifymwomen #women #feedme #iifym #macrocounting #nutritionandkey
✖️AHHHHHH YES YOU READ THAT RIGHT!!!!! 🤩💃🏼👏🏼🤸🏻‍♂️⚡️ - If you’ve been following me at all then you’ve seen me aggressively and excitedly talk all about this new 20 minute a day, 6 week workout + nutrition program that I LEGIT CANNOT WAIT FOR!!!!! - 🤩Like, I haven’t been this excited in a long time!!! 🤩 - And GUESS FREAKING WHAT!!!!!!🤗 - 👏🏼I get to share a TOTALLY FREE WORKOUT for you to try, no strings attached!!!!👏🏼 - You don’t have to add your name, email, credit card info, NADA!!!! - You can just TRY IT FO FREE!!! Or even just WATCH the dang thing if you want 😆 - So if you’re on the fence about joining me and becoming one of the 20 babes who ROCK 🤘🏼 this program come the new year 😎 then 🔥THIS IS YOUR CHANCE to get a taste of what it’s about before you invest anything!!!!🔥 - All you have to do is click the link in my bio and fill out a SUPER SHORT form to get the link and try this bad boy out for yourself!!! ⚡️IT’S THAT SIMPLE!!!!!⚡️ - Then you’re welcome to join my ALSO FREE info group to learn all the deets about the program and get the BEST pack for you!!!! OR, I can share the over 50 other programs you have as options if this one isn’t for you!!!! So don’t you fret, I gotchu 😘 - GO CLICK THE LINK IN MY BIO AND DO THE DAMN THING!!!! Trust me!! You’ll thank me for it!!!! I did it today and am OBSESSED and even more excited for the full program in January!!! - It’s only 20 minutes a day, 6 days a week, for 6 weeks!!!!! It doesn’t get any better than that!!!! 😁🙌🏼👊🏼⚡️ - 👏🏼👏🏼So GO NOW, and either DO IT or WATCH IT, and let me know what you think!!!!! 👏🏼👏🏼
I saw my favorite old man who i haven’t seen in nearly 2 years today at the gym. His first words to me were “you’re glowing so much more than you were the last time i saw you.” And that’s probably one of the best damn compliments I’ve ever received. So much mental, physical, and spiritual growth have happened in the past 2 years. Everyday is a new challenge, a new adventure, a new opportunity to better yourself. Remember that... and maybe throw in a 💣 🍑 shoulder & ab workout to go along with it😉 #mhmmm #bouldershoulders #hanogramcase #embalanced
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