#onlinefitnesscoach

So You Want To Be An Online Fitness Coach (Q&A) video

TRY THIS!!!
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Svend press/Plate press
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If you want to build your chest muscle you really need to make sure you’re contracting the muscle you want to grow as much as possible. -
Squeeze the plate between your palms(no finger holding).Keep the weight light and focus on squeezing at the top. -
For more advanced lifters. Superset this after your bench/dumbbell press, for a super pump!!!
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This can also be done a home, whilst standing, with a household object. Just don’t forget to keep your palms flat and squeeze

#workouts
#chest
#100dayschallenge
#onlinefitnesscoach
#theoriginalfatboy
#takecontrol
#fitness
#health
#mealprep
#workoutplans
#mealplans
#coach
#newyearnewme
#2019
#goals
La perfezione è sempre ad un gradino dalla perfezione...
@alessandro_davenia
Small group.... 🏋🏼‍♂️🏋🏼‍♂️🏋🏼‍♂️
scegli la soluzione più adatta a TE
Segui 👇🏻
@antoniovallonepersonaltrainer
#antoniovallonepersonaltrainer #alessandrodavenia #coach #personaltrainer #onlinefitnesscoach #menfitness #fitnessmotivation #personaltrainingstudio #followforfollow #personaltrainer #instagram #instalike #instafitnessmotivation #beastmode #gym #instafit #fitnessaddict #bestoftheday #instadaily #like4like #love #staystrong #fitnessfun #personalcoach #kwell #smallgrouptraining #perfezione #fitnessgirl #fitnessmodel #tripod
Are you afraid to lift heavy because you think you will look “manly”?
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I used to think that lifting heavy is going to make me look “manly” so I only did light weights for upper body. Yes, I was that girl that does leg workouts 5 days a week and probably work on my upper body once a week
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I hated how my upper body look and wonder why I wasn’t making progress. I tend to hold a lot of fat on my arms and I was super insecure about it. Once I learned about the benefits of lifting heavy I decided to give it a try and start lifting heavier for my upper body
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Guess what❗️ I didn’t turn into a beast after lifting heavy😂 I don’t look “manly” and I actually lost fat and gain definitions in my upper body. I now LOVE training upper body🙈
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Here is the thing, women don’t have the hormones to look “manly” or “bulky” from lifting (unless there is an excess of Androgenic hormones- testosterone). So ladies, don’t be afraid to lift heavy🙌🏼
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What are your thoughts on female lifting heavy? Let me know👇🏼
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Apply to work with me❗️ Application link for Gains by Plants program in bio👆🏼
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#nourishnotpunish #flexibledietinglifestyle #macrocounting #veganiifym #veganiifymgirl #eatgoodfeelgood #eatwhatiwant #veganbodybuilding #veganfitness #instafitnessgirl #powerfulwomen #hustlequeen #bossassbitch #buildingstrongasswomen #strongasswomen #meetmeatthetop #noexcuses #beatyourexcuses #guavagirl #onlinefitnesscoach #selfconfidenceiskey #strongher #constantlyimproving #newmewhodis #imawarrior #balancedlife #celebrateyourself #vancouverfitness #mindsetshift #personalevolution
GOOGLE CALENDAR IS MY BFF 🗓
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Is it yours?
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If we write something down, we are 40% more likely to actually do it. The minute that google calendar and I became friends, we were inseparable
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Do you ever get to the end of your day and wonder, “what did I do all day?”
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Do you not have time to focus on your own priorities?
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✨ If yes, it sounds like you might need to make friends with Google Calendar as well <3
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Here are some of my biggest tips with our new BFF:
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🍃 BRAIN DUMP: Write out everything you need to accomplish this week: things you need to do, want to do, could do then divide them into categories
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🍃 DIVIDE WORK AND LIFE: It’s sooo easy to let work take over the calendar. I like to divide the two with separate colors on my calendar. I always try and have a few Life items on my calendar each day - like I said, my BFF and I are inseparable
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🍃 PRIORITIZE: Choose one item from work and life that you MUST accomplish today. Tackle them first, that way you know your most important tasks for the day were accomplished
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🍃 SET REMINDERS: Let your BFF remind you when your next task/time block is coming up! I always have my BFF open on my laptop with notifications set up to keep me on track
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So tell me, how do you plan your day!? Is Google Calendar your BFF too? 👇
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#fiercefitnessbusinessacademy #ffba #captioncapsule
😲What a difference TWO weeks can make!! 😲

Yes! That is correct 💯

Week 1 simply healthy eating & good nutrition 🥑🥦🌶🍋 Week 2 nutrition & workout program🥑🥕🥦🌶🏋️‍♀️🧘‍♀️ Today marks the beginning of Week 2 of my 2019 body transformation!
I am totally in love with my new program! It is challenging in every way! Body, mind and spirit! It takes discipline and commitment on my part, but it is worth every minute of it. 🙌

I have never felt so empowered and focussed!!! 💪

I can feel my body getting stronger each day, and I can already see the changes.
It is different to other workouts and I can see my body becoming long and lean as the days move on.

I can not recommend this program enough! Top of the list! Definite must have! For the busy, working person! Fits into life perfectly! GETS YOU RESULTS!

I can’t wait to see the transformation after 6 weeks of dedication - showing up and doing the work 😍😍😍😍
A super fun 18 minute low-impact HIIT workout that you can do anywhere. The circuit is 6 moves - 30s on and 30s off for 3x rounds.
@bencarterdance did all the filming and editing on this one and you can def tell 🙏🏼 🌸 Lateral curtsy jump to knee drive - think of the the curtsey jump and the knee drive as two different motions and the combination will slowly become one fluid motion (as you can see on my face this is a fun one) 🌸 Squat pivots with jump - stay as low as you can when squating. Squeeze the glutes, especially when jumping. 🌸 Kneel to squat jumps - (use a mat for your knees) 🌸 Burpees with high jump - see how high you can jump! 🌸 Breaking toe touch - Engage your core as you move through this one. 🌸Running Plank with knee touch - sometimes slow and controlled is more effective.
Wearing my @fabletics 💕
Make yourself a priority. 🌿 #PVQ
That mind muscle connection is no joke. This is the type of focus you need to have in every lift that you will do. If you want to truly get the most out of your workouts, BE IN THE MOMENT!!!
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#fitnesslifestyle #fitnessgoals #fitfam #fitspo #fit #fitness #fit #personaltrainer #sandiegofitness #fitnessmotivation #fitnessfreak #fitspiration #fitfam #sandiegopersonaltrainer #health #fitspo #onlinefitnesscoach #fitnessmotivation
It’s pretty easy right?... Set a goal and work towards it, but where do you start?


My current goal is growth. So I’m starting by making sure I’ve got the macros in me to help me grow. Never underestimate the importance of good nutrition. You can spend every spare hour in the gym but if you don’t have a good nutrition plan in place you will stall and eventually fail.


My day consists of...
3.5ltrs if water
Intra shake (20g of greens powder, 20g EAA’s, creatinine, taurine, malate, beta alanine)
Banana
45g whey
60g cocopops
4 weetabix
25g flax seed
250g white basmati rice & 150g chicken
Corner yogurt
100g pineapple
100g orange
180g wholewheat pasta
200g mince beef
3 table spoons olive oil
100g strawberries
100g cream of rice
45g casein powder
Vitamins


Where are you going to start? Need help? Let’s set you some goals and working towards them in the most affective way.


Contact for online personal training


#onlinepersonaltraining #onlinepersonaltrainer #onlinefitnesscoach #onlinefitnesscoaching #health #fitness #nutrition #onlinecoach #personaltrainer #personaltraining #PT #onlinept #food #diet #goals #setgoals #achievegoals
You know when I started to actually see results??? Not just in my physique, but in my business and my home life?

When I stopped trying to do all the things. 🤪

And I know as a mom and business owner it's so easy to fall into that trap.
We think we have to do it all and we end up half-assing everything.

I used to try all the diets and jump from different workout classes. I never really had a plan it was just to stay in momentum.

But the moment I was clear at what I really wanted. I decided to put full effort into it instead of just getting by.
It was easier for me to follow through because I wasn't trying to do all the things.
What I wanted aligned with what I did. And I saw massive shifts happening.

When there was intention behind what I did and a focused plan, I no longer had doubt, wonder and it was so much easier when times were tough.
I found the support was there, the time and space were cleared and I could put my full efforts in. It was easier to make the decision everyday to keep going.
And so can you!
Dear Mom, I've been there. Not feeling comfortable in my clothes, not loving the person in the mirror, dreading going to my workout, sabotaging my efforts late at night.
But once you decide, there is a shift. It's much easier to stay focused, you begin to enjoy the things you once we're unmotivated to do. You began to see the results from being consistent and following through.
I never thought I would be where I am today. But here I am. I always wished I would fit back into my clothes, and now I do. I wondered if I could stop eating something sweet after every meal, and I can. I wondered how I could take my business online and help moms globally. And I am. I just spoke with a mom from Europe the other day to help her reach her goals.
The shifts happen when you begin to do the things you need to do every day.
Your kid won't learn to swim in one try, and neither will you. Stop sinking and start swimming.
What's that one thing you are going to focus on in 2019?
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#doonething #weightlosstips #bodytransformation #onlinefitnesscoach #bemomstrong
Are you afraid to lift heavy because you think you will look “manly”?
-
I used to think that lifting heavy is going to make me look “manly” so I only did light weights for upper body. Yes, I was that girl that does leg workouts 5 days a week and probably work on my upper body once a week
-
I hated how my upper body look and wonder why I wasn’t making progress. I tend to hold a lot of fat on my arms and I was super insecure about it. Once I learned about the benefits of lifting heavy I decided to give it a try and start lifting heavier for my upper body
-
Guess what❗️ I didn’t turn into a beast after lifting heavy😂 I don’t look “manly” and I actually lost fat and gain definitions in my upper body. I now LOVE training upper body🙈
-
Here is the thing, women don’t have the hormones to look “manly” or “bulky” from lifting (unless there is an excess of Androgenic hormones- testosterone). So ladies, don’t be afraid to lift heavy🙌🏼
-
What are your thoughts on female lifting heavy? Let me know👇🏼
-
Apply to work with me❗️ Application link for Gains by Plants program in bio👆🏼
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#nourishnotpunish #flexibledietinglifestyle #macrocounting #veganiifym #veganiifymgirl #eatgoodfeelgood #eatwhatiwant #veganbodybuilding #veganfitness #instafitnessgirl #powerfulwomen #hustlequeen #bossassbitch #buildingstrongasswomen #strongasswomen #meetmeatthetop #noexcuses #beatyourexcuses #guavagirl #onlinefitnesscoach #selfconfidenceiskey #strongher #constantlyimproving #newmewhodis #imawarrior #balancedlife #celebrateyourself #vancouverfitness #mindsetshift #personalevolution
Weights + Cardio + Diet + Rest = Results. Just do it. It’s you against yourself!
QUICK & EASY SUBSTITUTIONS TO SAVE YOU CALORIES TODAY 👏🏾⁣

There are so many ways to save extra calories when it comes to eating without sacrificing taste & I’m sharing them with you right meowwww 😽(sorry had to #crazycatlady)⁣

Make sure to BOOKMARK this for later when you’re doing your weekly grocery shopping OR out to eat at a restaurant trying to make better decisions⁣

🥛Regular milk → 2% or unsweetened cashew milk⁣

🍭Cane/raw sugar → Stevia or Splenda⁣

🍦Sour cream → 0% Plain Greek yogurt⁣

🥤Soda → Diet soda⁣

🍶Ranch/Blue Cheese Dressing → Vinaigrette⁣

🐄Ground beef → 96/4 Ground turkey⁣

🍾Favorite Liquor + mixer → Favorite liquor + soda water or diet drink⁣

Switching to all of these less calorically dense options can eliminate almost 1,000+ calories per day (portions estimated)⁣

Which of these switches are you going to make today?
Craving Chinese but it’s a #lowcarb day?
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No worries! This meal is PERFECT for #lowcarb days. Y’all, this meal is to die for! I literally have it at least once a week
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Chicken teriyaki stir fry + cauliflower fried “rice”
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I sauté chicken breast, add in @yourtaylorfarms stir fry and sauté riced cauliflower, veggies and egg in sesame seed oil. Super quick and delicious!
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We are only ONE week away from kicking off my next FASTer Way To Fat Loss® bootcamp!!! Nothing makes my heart happier than teaching my clients how to have food freedom, work out efficiently, and become CONFIDENT!!! Grab you spot with us by registering with the link in my bio here ——>@fatlossmama
#mlkday
In the end, we will remember not the words of our enemies, but the silence of our friends. MLK
Luv this photo! He was on a mission! Did all he can so that all can be treated equally🙌🏽🙏🏽
#blackwoman #blackcelebrities #womensclothing #sportswear #sportandfitness #sportandtravel #sportandfashion #blackbusinesswoman #blackbusinessowner #tvshows #vh1loveandhiphop #vh1 #betexperience #bet #africanmuzikmagazineawards2017_ihabamir #africanfashion #africangirlskillingit #onlineshopping #onlinefitnesscoach #onlinefitness #onlinefitnesscoaching #onlinefitnessprogram
Winking at yourself in the mirror is sure to make you smile (it always bust out laughing)😉🤣
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Happy Monday! You can make it great my focusing on the little things. ☀️☀️☀️
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What are small shifts you can make today to lift your spirits? I’d love to hear your ideas below 💡💡💡
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#igniteyourfire #lawofattraction #spiritjunkie #intentionallife #powerofnow #presentmoment #livethelittlethings #selfdevelopmentjunkie #liveintentionally #personalgrowth #mentalhealthcomesfirst #positivethinking #savvybusinessowner #womeninbusiness #solopreneur #mompreneur #creativepreneur #creativeentrepreneur #laptoplifestyle #onlinefitnesscoach #holisticcoach #wellnesslifestyle #digitalnomad #onlinecoaching #weightlosscoaching #personaltrainerlife #entrepreneurlife #thingsarewhatyoumakeofthem #fithealthyworkouts #putyourselffirst
Take control of your mind and witness your goals come to fruition

Custom meal plans & workout programs⬇️
www.huntercatheyfitness.com
Link in bio‼️


#onlinefitnesscoach #fitness #fit #fitnessmotivation #workout #workoutmotivation #igfit #igfitness
Did you know that regular workouts can also deliver big returns in business?! 🏦⁣

Here are a few benefits of exercise when it comes to productivity in business: ⁣

1️⃣It Gives You More Energy: ⁣
You may think working out would deplete your energy reserves but actually regular exercise increases blood circulation and strengthens your heart muscle, and therefore gives you more endurance and stamina to get through your busy day.⁣

2️⃣It Boosts Your Mood: 🤩⁣
Whenever you have a bad day, you know how hard it can be to do your best work. Exercise helps release endorphins which minimizes discomfort and boosts feelings of reward and well-being.⁣

3️⃣It Aids as a Stress-Management Tool: 💆‍♂️⁣
Not only does exercise increase feel-good endorphins but it ALSO lowers levels of stress hormones, which helps you feel calmer and more relaxed. Regular exercise reorganizes parts of the brain, making it less reactive to stress.⁣

4️⃣It Sharpens Your Cognition: 🧠⁣
Physical activity fights inflammation in the brain and stimulates the growth of fresh neurons. Health experts say that this could be why parts of the brain related to thinking and memory are larger in people who exercise regularly compared to those who don’t.⁣

All of the above mentioned benefits can add up to increased productivity at work. Exercise has lots of beneficial elements when it comes to improving your performance on the job. It boosts stamina and fights fatigue. It also helps develop a calm, focused state of mind that will help you power through your day and do your best work! 🤑⁣

👇comment below if you have felt the benefits that exercise has in the quality of work you put out on a daily basis 👇⁣


















Back at it after recovering from a back injury. Been a while!

Unlike the conventional deadlift, sumo deadlift recruites more of your legs than the lower back. A wider stance promises a more stable position. Shortening the distance between starting and the ending of the bar path. It significantly reduces stress on the lower back. Making you less prone to injuries. Add this to your workout routine.
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Click on the link in BIO for videos👆
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#usmankhalidfitness #workoutkar #legworkout #sumodeadlift #deadlift #fitspo #fitnessmotivation #personaltraining #getpersonal #onlinefitnesscoach #workout #healthy #stayfit #basics #training #conditioning #fitnessphotography #fitpakistan #famfit #instafit #fitlahore #6packabs #fitnessblogger #puma #adidasshoes #adidaslover #challengeaccepted #challengeaccepted✔
☆ αnd ѕuddєnlч ít‘ѕ tímє tσ ѕtαrt ѕσmєthíng nєw αnd truѕt thє mαgíc σf nєw вєgínníngѕ ☆



#veganfitness #veganathlete #veganbodybuilding #veganfortheanimals #bodybuilding #beachbodycoach #fitnessmodel #victoriasecret #gym #girlsworkout #fitgirl #hoodies #croptop #fitnessshoot #blackandwhitephotography #throwback #startfresh #relocation #travelling #onlinefitnesscoach #bikiniprogram #newbeginnings #usatouk
ℙ𝕒𝕟𝕔𝕒𝕜𝕖𝕤!

Sundays are meant for meal prep and this week I thought I’d give a different breakfast a try!

We were having pancakes for breakfast on Sunday anyway, so I figured I’d make a huge batch and pop them in baggies for the week!

If you’ve never pancakes in the toaster, you’re missing out. They have a nice crusty outside and fluffy inside. I don’t even use syrup on them they’re so good!

For these I just used a box mix and replaced some of it with protein powder, cuz #gains.

So for 1 pancake there are 96 calories, 8.5g protein, 2g fat and 12g carbs.

Of course these will vary based on the mix and protein powder you use, but it’s definitely a healthier alternative to the usual smothered in butter and syrup pancakes!

#nourishyourself
#whatthehealth
#eatwellbewell
#feedfeed
#eattogrow
#packedmeals
#eatinggood
#foodforthewin
#healthybreakfast
#youarewhatyoueat
#bodyfuel
#eattofuel
#cleaneating
#fitfood
#heresmyfood
#eatlikeyougiveafuck
#fitfoodie
#healthcoachlife
#healthcoaches
#healthylivingjourney
#healthylivingtips
#foodcoach
#happinessisachoice
#onlinehealthcoach
#onlinefitnesscoach
#goalhelper
#healthypancake
#mealprep
#healthyalternatives
Click the link in my bio to grab my FREE course on how to get bigger arms in as little as 4 weeks! 🔥
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GENETICS by @noahlecountfit 👍🏼
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Genetics DO play a role. But anybody can get an amazing physique if they put in the work
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For skinny guys, you need to be in a caloric surplus. Your formula is: (Calories = BW x 16-18). You also need to be training hard and adding weight to the bar each week. Play with all different kinds of tempos and rep ranges. You need the “one more rep” mentality
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For those who want to burn fat, you NEED to be in a caloric deficit before anything else. Your formula is: (Calories = BW x 10-12). You need to be weight training more than cardio. For cardio, do sprint intervals after a weight training session. Your training schedule could look something like this: .
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✅ Weight train 3x/week , sprint intervals 3x/week after weight training , weighted HIIT circuits 2x/week
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#igfit #gainmuscle #onlinefitnesscoach #onlinecoach #getlean #muscle #moremuscle #muscleup #pumpup #genetics #progress #results #bodybuilding #caloricsurplus #caloricdeficit #nutrition #weighttraining #strength #stronger #trainhardorgohome #trainhard #noahlecountfit #hardwork #fatloss #fatlossjourney #fatlosstips #fatburningworkout #musclegain #buildmuscle #musclebuilding
**********GRAND OPENING**********
SATURDAY, FEBRUARY 2nd @ 10am
FREE BOOTY BOOTCAMP. 1st Class
Location: 5307 S Hyde Park Blvd. Chicago, IL 60615

Limited Space Available. Please sign up soon to secure your FREE CLASS

Contact: 312-600-5447
www.stallion-fitness.com

CHICAGO!!
Coming Soon!! Restarting my Fitness Bootcamp In Chicago for 2019.
Stallion Fitness welcomes women of all ages and levels of fitness, and provides a total-body workout. Whether your goals are to increase your strength, improve your cardiovascular abilities, or challenge your agility and endurance levels, STALLIONS Fitness will meet your needs. The emphasis is to provide a high-intensity workout for all major muscle groups using a variety of exercises, techniques and equipment.
Designed to help women feel good about their bodies, Stallion Fitness is not an 'in-your-face-hard-core' military style boot camp. We're a fun and friendly fitness program that is designed for women to progressively challenge themselves: no pressure to participate and no competition.

#2019fitnessgoals #chicagofitnessbootcamp
#hydeparkfitnessbootcamp
#fitnessbootcamp #newbodygoals
#transformationchallenge #onlinefitnesscoach #bootybootybooty #2019aroundthecorner #getfitnowonline #ladyspartan #stallionfitness
#onlinetraining #ladyspartan #exercisebook #transformation #fitnessgirlsdoitbetter #2019aroundthecorner #livingyourbestlife #getinshape #stallionfitness #fitgirls #bodybuilding #formercompetitor #bestonlinetrainer #holisticnutritionist #onlinepersonaltraining #onlinepersonaltrainer #8weektransformation #12weektransformation #getyoursexyback
**********GRAND OPENING**********
SATURDAY, FEBRUARY 2nd @ 10am
FREE BOOTY BOOTCAMP. 1st Class
Location: 5307 S Hyde Park Blvd. Chicago, IL 60615

Limited Space Available. Please sign up soon to secure your FREE CLASS

Contact: 312-600-5447
www.stallion-fitness.com

CHICAGO!!
Coming Soon!! Restarting my Fitness Bootcamp In Chicago for 2019.
Stallion Fitness welcomes women of all ages and levels of fitness, and provides a total-body workout. Whether your goals are to increase your strength, improve your cardiovascular abilities, or challenge your agility and endurance levels, STALLIONS Fitness will meet your needs. The emphasis is to provide a high-intensity workout for all major muscle groups using a variety of exercises, techniques and equipment.
Designed to help women feel good about their bodies, Stallion Fitness is not an 'in-your-face-hard-core' military style boot camp. We're a fun and friendly fitness program that is designed for women to progressively challenge themselves: no pressure to participate and no competition.

#2019fitnessgoals #chicagofitnessbootcamp
#hydeparkfitnessbootcamp
#fitnessbootcamp #newbodygoals
#transformationchallenge #onlinefitnesscoach #bootybootybooty #2019aroundthecorner #getfitnowonline #ladyspartan #stallionfitness
#onlinetraining #ladyspartan #exercisebook #transformation #fitnessgirlsdoitbetter #2019aroundthecorner #livingyourbestlife #getinshape #stallionfitness #fitgirls #bodybuilding #formercompetitor #bestonlinetrainer #holisticnutritionist #onlinepersonaltraining #onlinepersonaltrainer #8weektransformation #12weektransformation #getyoursexyback
Never skip leg day. Gilt auch in der Schwangerschaft. 💪🏻
Wie gut, dass p r e g f i t ein Workout für Beine und Po im Angebot hat.
__________
#pregnant #and #fit #pregfit #schwanger #schwangerschaft #fitness #schwangerschaftsgymnastik #fitdurchdieschwangerschaft #gesundessen #sportinderschwangerschaft #onlinefitness #personaltraining #onlinefitnesscoach #gesunderezepte #healthyfood #healthy #healthypregnancy #schwanger2019 #baby2019 #babyboy #babygirl #hamburg #startup
**********GRAND OPENING**********
SATURDAY, FEBRUARY 2nd @ 10am
FREE BOOTY BOOTCAMP. 1st Class
Location: 5307 S Hyde Park Blvd. Chicago, IL 60615

Limited Space Available. Please sign up soon to secure your FREE CLASS

Contact: 312-600-5447
www.stallion-fitness.com

CHICAGO!!
Coming Soon!! Restarting my Fitness Bootcamp In Chicago for 2019.
Stallion Fitness welcomes women of all ages and levels of fitness, and provides a total-body workout. Whether your goals are to increase your strength, improve your cardiovascular abilities, or challenge your agility and endurance levels, STALLIONS Fitness will meet your needs. The emphasis is to provide a high-intensity workout for all major muscle groups using a variety of exercises, techniques and equipment.
Designed to help women feel good about their bodies, Stallion Fitness is not an 'in-your-face-hard-core' military style boot camp. We're a fun and friendly fitness program that is designed for women to progressively challenge themselves: no pressure to participate and no competition.

#2019fitnessgoals #chicagofitnessbootcamp
#hydeparkfitnessbootcamp
#fitnessbootcamp #newbodygoals
#transformationchallenge #onlinefitnesscoach #bootybootybooty #2019aroundthecorner #getfitnowonline #ladyspartan #stallionfitness
#onlinetraining #ladyspartan #exercisebook #transformation #fitnessgirlsdoitbetter #2019aroundthecorner #livingyourbestlife #getinshape #stallionfitness #fitgirls #bodybuilding #formercompetitor #bestonlinetrainer #holisticnutritionist #onlinepersonaltraining #onlinepersonaltrainer #8weektransformation #12weektransformation #getyoursexyback
**********GRAND OPENING**********
SATURDAY, FEBRUARY 2nd @ 10am
FREE BOOTY BOOTCAMP. 1st Class
Location: 5307 S Hyde Park Blvd. Chicago, IL 60615

Limited Space Available. Please sign up soon to secure your FREE CLASS

Contact: 312-600-5447
www.stallion-fitness.com

CHICAGO!!
Coming Soon!! Restarting my Fitness Bootcamp In Chicago for 2019.
Stallion Fitness welcomes women of all ages and levels of fitness, and provides a total-body workout. Whether your goals are to increase your strength, improve your cardiovascular abilities, or challenge your agility and endurance levels, STALLIONS Fitness will meet your needs. The emphasis is to provide a high-intensity workout for all major muscle groups using a variety of exercises, techniques and equipment.
Designed to help women feel good about their bodies, Stallion Fitness is not an 'in-your-face-hard-core' military style boot camp. We're a fun and friendly fitness program that is designed for women to progressively challenge themselves: no pressure to participate and no competition.

#2019fitnessgoals #chicagofitnessbootcamp
#hydeparkfitnessbootcamp
#fitnessbootcamp #newbodygoals
#transformationchallenge #onlinefitnesscoach #bootybootybooty #2019aroundthecorner #getfitnowonline #ladyspartan #stallionfitness
#onlinetraining #ladyspartan #exercisebook #transformation #fitnessgirlsdoitbetter #2019aroundthecorner #livingyourbestlife #getinshape #stallionfitness #fitgirls #bodybuilding #formercompetitor #bestonlinetrainer #holisticnutritionist #onlinepersonaltraining #onlinepersonaltrainer #8weektransformation #12weektransformation #getyoursexyback
**********GRAND OPENING**********
SATURDAY, FEBRUARY 2nd @ 10am
FREE BOOTY BOOTCAMP. 1st Class
Location: 5307 S Hyde Park Blvd. Chicago, IL 60615

Limited Space Available. Please sign up soon to secure your FREE CLASS

Contact: 312-600-5447
www.stallion-fitness.com

CHICAGO!!
Coming Soon!! Restarting my Fitness Bootcamp In Chicago for 2019.
Stallion Fitness welcomes women of all ages and levels of fitness, and provides a total-body workout. Whether your goals are to increase your strength, improve your cardiovascular abilities, or challenge your agility and endurance levels, STALLIONS Fitness will meet your needs. The emphasis is to provide a high-intensity workout for all major muscle groups using a variety of exercises, techniques and equipment.
Designed to help women feel good about their bodies, Stallion Fitness is not an 'in-your-face-hard-core' military style boot camp. We're a fun and friendly fitness program that is designed for women to progressively challenge themselves: no pressure to participate and no competition.

#2019fitnessgoals #chicagofitnessbootcamp
#hydeparkfitnessbootcamp
#fitnessbootcamp #newbodygoals
#transformationchallenge #onlinefitnesscoach #bootybootybooty #2019aroundthecorner #getfitnowonline #ladyspartan #stallionfitness
#onlinetraining #ladyspartan #exercisebook #transformation #fitnessgirlsdoitbetter #2019aroundthecorner #livingyourbestlife #getinshape #stallionfitness #fitgirls #bodybuilding #formercompetitor #bestonlinetrainer #holisticnutritionist #onlinepersonaltraining #onlinepersonaltrainer #8weektransformation #12weektransformation #getyoursexyback
For a long time I struggled with my post baby number 4 tummy. I have had many a conversation with myself about learning to love the skin that now slightly hangs over my pants when I sit down, and rubbed many an ointment over my very obvious stretch marks that now display themselves across areas of my body I had never imagined they could grow, in a failed attempt to erase them each time. I am not going to lie. It has been a process. The good news, is that I have come to a place where I have learned to accept that my body is powerful. It is beautiful. It is a gift. My stretch marks and saggy skin are a reminder of this. This body has carried and birthed four children. That is no easy task. To be able to Conceive, grow and birth my precious babies is a beautiful, BEAUTIFUL gift. Not every person gets to do that. It is an honour to be their mother, and I am grateful to have been chosen for privilege of raising them. Now every time I look at my saggy skin and silvery stretch marks, I thank the Lord for His blessings. 🙏❤️
MY MONDAY MOTIVATION IS FUELED BY MY CLIENTS!

ONE YEAR AGO....I started working with Dana a year ago where she said she was never able to make it past certain point of dieting and training.
I told Dana I would never give up on her and that together we would Make it happen for her! I told her there were no quick fixes and that it would take time but with dedication and consistency and of course a good nutrition and workout  plan, she would get the body she wanted!
It has been amazing watching her grow mentally and shrink physically BUT both are a great example go how much  stronger Dana has becoming in the past year!

Things that have helped Dana become successful on her fitness journey are:

1. Consistency: She always shows up and puts forth her best effort during her workouts even on the days she would rather be somewhere else.
2. Lifestyle Habit Changes: She shifted her mindset from a "quick fix" mentality to a "This is going to take time and it's going to be worth it". During this journey, we still allowed her to enjoy her life "IN MODERATION" creating GREAT habit change and lifestyle changes!
3. Trust & Communication: Dana confide in me when she had WINS and even when she was struggling! I created a safe space for her to express all her emotions.

4. Commitment: She always completed the homework I had for her

5. Enjoyable: We created a plan of thins Dana could tolerate and enjoyed to make it easier for her to commit
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NO PERSON IS THE SAME!
Therefore, not every person has the same lifestyle, goals or fitness age!
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NO WORKOUT PROGRAM IS THE SAME!
I crate sustainable programs for my clients based on their NEEDS!
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NO NUTRITION PLAN IS THE SAME!
Because people have such different body compositions, goals, lives, and come from different backgrounds, and BLOOD TYPES, means that their bodies will react to foods differently.
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That is why I use the Flexible Nutrition Approach and provide my clients with Personalized Programs to achieve their goals!
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Clients like Dana make my heart sing!

THERE IS NO BETTER TIME TO START THAN NOW!

DON’T YOU want to find strength, courage and RESULTS like Dana... USE THE LINK IN MY BIO TO APPLY TO WORK WITH ME!
3 months from now, 6 months from now, a year from now, you could be in a completely different spot. Physically, Mentally, and emotionally! It can be scary and uncomfortable starting something new, but right on the other side of that fear is pure MAGIC!!!! 🙌🏻✨ Just take the leap!
I believe in you and it’s time that YOU start believing in you too! 😘💕



#believeinyourself #fitnessisalifestyle #thejourneycontinues #healthandwellness #athomeworkouts #personaltrainers #onlinefitnesscoach #mindbodysoul #transformyourbody #transformyourmind #youcandoanything #yesyoucan #fightforyourgoals #pushyourlimits #strongereveryday #progressnotperfection #esthetician #shauntfitness #shaunt @shaunt
Today is your last chance to join us in doing the New Year 8 Week TransPHORMation Challenge!!
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You must be registered with “Day 1” pictures uploaded by 11:59 CST tonight.
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Join all of us. You won’t be at this alone. We’re here for you. My private FB community and the 1stPhorm phamily are THE most supportive, encouraging, and helpful group of people. It’s all inclusive and doesn’t matter where you’re starting as long as you start. We’re in this together. We’re all striving to be better than we were yesterday.
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and best of all, it’s FREE.
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message me and I’ll help you get started!💙
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#duespaid #iam1stphorm #1stphorm #womenwholift #womenwithmuscle #strongwomen #workoutideas #girlgains #femaleathlete #onlinetraining #weightliftinggirls #trainbetter #fitnessjourney #sweatitout #mindbodysoul #balancedlife #neversettle #evolve #overallhealth #healthandwellness #unapologeticallyme #liftweights #mindsetshift #onlinehealthcoach #onlinefitnesscoach #nasmcpt #personaltrainer
Are you ready finally LOSE the WEIGHT and keep it off? Your time is NOW!⁣⁣
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Do you want to create an effortless FIT LIFESTYLE?⁣⁣
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Is it YOUR year to INVEST and TRANSFORM?⁣⁣
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I remember when I felt that switch flip in my mind. I was doing everything I could to lose weight, but nothing was working! I was stuck in a cycle of killing myself for a few weeks, feeling crummy and not seeing results, then giving up on myself and beating myself up until I started the whole process again. ⁣⁣
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Finally, with the help of a trainer and some honest self reflections, I found the power of a plant-based diet and balanced strength-focused workout plan. I transformed my body and my life!⁣⁣
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In my 5+ years in the fitness industry, I have helped so many women find the same results. I know that YOU can also reach your goals!⁣⁣
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Imagine your life…⁣⁣
❌ Not battling with the scale⁣⁣
❌ Not restricting all of your favorite foods⁣⁣
❌ Not feeling fatigued and out of breath easily⁣⁣
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But instead,⁣⁣
✨ LOSING WEIGHT eating big, nourishing meals⁣⁣
✨ Navigating social situations and eating favorite treats w/o losing progress⁣⁣
✨ Getting stronger and looking TONED in the mirror⁣⁣
✨ Finding CONFIDENCE that you’ve never had before!⁣⁣
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I am here to help! I have all the info and tools you need to develop a lifestyle that will carry you into long-term health and wellness for years to come!⁣⁣
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I am opening up new 1:1 coaching spots in my Plant EmPowered Transformation Program. Hit the link in my bio to apply now!⁣ .⁣
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#vegannutrition #veganinspo ⁣⁣
#fitvegan #nourishyourself #fuelyourbody #bodyfuel #plantbasedweightloss #plantbasedfitness #mindfuleating #veganfitness #justeatrealfood #plantstrong #veganweightloss #plantbasedprotein #plantbasednutrition ⁣⁣
#plantbasedstrength #veganweightlossjourney #veganfit #weightlosscoach #fatlossjourney #bodycoach #howtoloseweight #transformationcoach #weightlossgoals #howtoloseweight #onlinefitnesscoach #nutritioncoach #nutritioncoaching #healthyandhappy #healthyeatingtips
I am not feeling blue on blue Monday!!!!! There will only be happy vibes in tonight’s classes at Fairfax 👍😀😀👍
🚨 FREEBIE ALERT 🚨
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⚠️ Have you been trying to track macros but feeling a little confused or frustrated?
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Do you feel overwhelmed by all the numbers and possibilities out there when entering your food in my fitness pal? 🧮
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>> Well guess what! I’ve got something just for you:
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✨ I’ve created a FREE Macro Quick Guide to make things a little easier when trying to meal plan or if you just feel stuck!
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>> Click the link in my bio right now to pick up your copy of this bad boy so you can have more support to get you to your goals! 💕
Hey girl, don’t be afraid to build a strong upper body 💪 ⠀
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It is actually essential to create an aesthetic ‘bikini’ shape. Why? Because bigger shoulders & back create the illusion of a smaller waist. Okay, okay, your waist won’t actually get smaller than you genetically and physically can (which is first tackled by diet) ... BUT it will appear smaller, like magic 🐰🎩 ⠀
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Creating aesthetic curves is no magic trick though, who’s putting in that work right now? My strong girls I wanna hear ya! 💬💕⠀
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#kirstyjoannafitness#fitgirlonline#thehiitteam#positivevibe#HIITfit#mildenhall#impactthroughfitness#wbffbikini#strongerme#onlinefitnesscoach#workoutvideo#strongminded#probikini#bootcampworkout#teamstrong#fitnessvideos#bootygains#fatburner#gluteworkout#fullbodyworkou#wbffpro#bikinipro#bucepworkout#gymmotivation#strongbody#bikinilife#bikiniathlete#strongaf#strongwomen#femaleempowerment @fitgirlonlinecoaching @thehiitteam
FIVE 🖐🏼 THINGS FITNESS TAUGHT ME⁣

1️⃣ You’re stronger than you think.⁣

2️⃣ Asking for help isn’t weak, it’s necessary.⁣

3️⃣ There’s always room to improve, but that doesn’t mean that you’re a failure.⁣

4️⃣ Consistently showing up for yourself is the most powerful thing you can do, like, ever.⁣

5️⃣ No one gives a flying fuck what you’re doing, so you may as well do the thing you enjoy the most.⁣

BUT, the most important thing?⁣
👉🏼 Find someone to hold you ACCOUNTABLE to the goals you set for yourself.⁣

This someone can be a buddy, a mentor, or a coach. Just SOMEONE who isn’t going to take your bullshit - because, trust me, there’s going to be a LOT in the beginning of your journey.⁣

Don’t have an accountability buddy?⁣
👉🏼 But WANT TO MAKE A CHANGE TODAY?⁣

So glad you asked!⁣

I’m currently accepting FIVE 🖐🏼 new clients to join my STRENGTH GANG 🏋🏽‍♂️, and, honey, you’re one of them.⁣

Slide in my DMs or click the link in my bio to apply 📲❤️⁣

But first, before you click away 👇🏼⁣
What’s the NUMBER ONE thing you’ve learned on your fitness journey thus far?⁣

Let me know in the comments & tag a friend who may need some uplifting today 💕⁣

STAY WARM TODAY, GANG 🥶⁣

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#CHOOSESTRENGTH⁣
#IAm1stPhorm #LegionOfBoom
🔷Not seeing the results you want after months of training and dieting?🔷
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☝🏼First off, are you on a specific training program that is tailored to you and your goals? If so, great. If not and you are truly serious about making some gains, it’s time to hop onto a program that is made for YOU to get you to YOUR goals. Stop getting your workouts from Instagram!
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✌🏼Second off, are you following your diet to the T? Or are you just being mindful with what you are eating? Being mindful of your food is great, that’s actually really awesome, but if you are at a point in your fitness journey where you want to start seeing some drastic changes, it’s time to get a little more specific with your diet. Real results happen when you put in detailed work on the daily.
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🤟🏼Third off, are you practicing progressive overload? If you don’t know what that is then it’s time you start implementing this into your training. It’s doing the same exercises week to week and progressively adding more weight or doing more reps with a certain weight. That is TRUE assessment to see if you are making progress in the gym and with muscle growth.
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Instagram is inundated with workouts which can be nice here and there to change things up, but constantly doing something different every single day every single week won’t get you the physique that you really want. Sorry to burst your bubble.🤷🏻‍♀️
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✨Practice makes perfect. Fundamentals are fundamentals for a reason. Stick with the basics and build on those every single week. Add accessory exercises to help enhance those basics and watch yourself get stronger and stronger week by week.
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💥Need help? I got you! Shoot me a DM and let’s chit chat about your goals!💥
Reverse Lunges with Lateral Arm Raises.
Getting the most out of my workout by targeting multiple muscles with one exercise.

#StrriveFitness #justmove #noexcuses #pushyourlimits #issaprocess #dontgiveup #fitspo
#onlinefitnesscoach #fitspiration #strength #teamfit #healthandfitness #fitwomen #gains #muscles #strong  #fitnessmotivation  #athletic #fitness #healthyliving #lifting #bodygoals #fitnessinspiration #personaltrainer #gymlife #grind #dallasfitness #dallaspersonaltrainer
Decline Push up Variation.

Balance
Coordination
Focus
Strength

#StrriveFitness #justmove #noexcuses #pushyourlimits #issaprocess #dontgiveup #fitspo
#onlinefitnesscoach #fitspiration #strength #teamfit #healthandfitness #fitwomen #gains #muscles #strong  #fitnessmotivation  #athletic #fitness #healthyliving #lifting #bodygoals #fitnessinspiration #personaltrainer #gymlife #grind #dallasfitness #dallaspersonaltrainer
Working the obliques, abs and side fat.
#StrriveFitness #justmove #noexcuses #pushyourlimits #issaprocess #dontgiveup #fitspo
#onlinefitnesscoach #fitspiration #strength #teamfit #healthandfitness #fitwomen #gains #muscles #strong  #fitnessmotivation  #athletic #fitness #healthyliving #lifting #bodygoals #fitnessinspiration #personaltrainer #gymlife #grind #dallasfitness #dallaspersonaltrainer
I’m feeling the magic today. ✨

I spent a lot of time this weekend Self-reflecting on how I am creating the life of my dreams. A little over a year or so ago I was stuck being the victim in my own life. I constantly complained, used excuses as to why I was broke AF, and scrolled through social media constantly comparing my “crappy” life to how good others had it.

It wasn’t until I learned the power and magic of manifestation, that I started to CREATE my life.

Your thoughts literally do become things. I started to align my thoughts and behaviors to the dreams I had, even though I didn’t know how I was going to get there. I started focusing on what I WANTED, not what I didn’t have. And best of all, I started to become really freaking grateful for what I already had - the abundance all around me in that moment that I was constantly neglecting.

It’s so true that the universe is a giving and loving energy. The universe will grant you whatever it is you want - any dream you have. BUT it works through thought and feelings.

The vibration (feelings) you send out, will manifest. If you’re feeling joy, love, wealth now then you are a magnet for those things. It attracts right back to you.

If you feel lack of clients, lack of money, hopeless, and frustrated then more of those experiences will manifest into your reality.

Have you ever been so worried about not having enough money and then all of a sudden you are being sent more and more bills or something crazy happens requiring more money? It’s because you put that out into the universe and it is giving you exactly what you’re asking for.

Have you ever been so worried about being late to something and you focused all of your energy on how you didn’t want to be late? Then you get stuck at all the red lights or hit bad traffic. Its because the universe gave you exactly what you focused your energy on.

You see, I lived my life focusing on exactly what I didn’t want and didn’t have, thus manifesting more of that into my life.

My entire reality changed by focusing on gratitude, aligning with love & joy, and focusing on what I want.

You can create any reality you want, in fact, you’re doing it right now.
🎂 Not team #noexcuses⠀
Not team #haes (healthy at every size)⠀
Not team #allornothing⠀

I am playing for team #healthylifestyle 😊⠀
👉🏻 What is that exactly? 🧐⠀

IT LOOKS DIFFERENT FOR EVERYONE 💕⠀

For me....⠀
🥯 It meant working out Sun-Thurs of last week 💪🏻⠀
🥯 #macrotracking all last week 🥨⠀
🥯 Enjoying time with my parents all weekend NOT tracking macros or grinding at the gym 👍🏻⠀
🥯 Hitting the gym to lift this morning before heading to the beach with mom and dad 🏋🏼‍♀️⠀

Health can include....⠀
👉🏻 Sleeping in 😴 OR early gym sessions⠀
👉🏻 #trackingmacros OR enjoying spontaneous ice cream 🍦 ⠀
👉🏻 A green 🥬 smoothie OR a 🍩 for breakfast⠀
👉🏻 Sunday morning yoga 🧘🏼‍♀️ OR Sunday morning reading the paper 🗞 and having coffee ☕️ ⠀

It is a LIFESTYLE.... not a black and white way of living. ⠀
👉🏻 Want to lose weight❓You need more structure and a PLAN⠀
👉🏻 Want to maintain❓You can get away with less structure⠀
👉🏻 Neither is wrong, you pick 😘⠀

What does living a healthy lifestyle mean for YOU ⁉️ Comment Below 👇🏻👇🏻👇🏻⠀


#havingandeatingcake #hlblifestyle #teamhlb #onlinefitnesscoach #onlinefitnesstrainer #personaltrainer #fitchick #fitchicks #bossbabe #bossbabes #gymgirls #girlswholift #womenwholift #fitness #workout #exercise #workoutmotivation #fitnessgoals #fatloss #weightloss #chickswholift #balancedlifestyle #healthychoices #longtermhealth
One of those morning when you wake up and feel like beating something up! Lots of it was release today on this bag! Felt good!! #stressmanagement #boxing #fight #exercise #fitness #training #oakland #oaklandtrainer #personaltime #personaltrainer #bayareatrainer #bayarea #califit #onlinefitnesscoach #spectrumfitnessproductions #mensphysique #bodybuilding #oaklandpersonaltrainer #npc #npcmensphysique #bayarealife #oaklandhealth #oaklandlife
#mondaymotivation .. You CAN do it!⁣

Reflecting back on a few weeks ago when I was in the absolute best shape I’ve ever been in, i wouldn’t have imagined it possible because I never been there before ☝🏼⁣

I knew it was possible but it was the unknown and also how far was unknown!⁣

With my expertise in the field, I always believed I could do it though⁣

And that’s exactly what I did 💯⁣

Now fast forward I went through a depressive state that didn’t allow me to compete because I started retaining body fat and then stress ate 😕 It’s the truth 🤷🏻‍♂️⁣

What keeps me sane, is the fact that I KNOW i can get back to it, and I KNOW I’ll step on stage, it’s just a matter of when the time is right. And I’ll know it when it comes⁣

Fast forward to yesterday.....⁣

I’ve recently started looking into hiring a business coach to help me scale my online coaching business!⁣

Ironic enough I came across a guy who does this by for business just in general (not fitness specific)⁣

I opened up to this person about my situations recently and was PITCHED a sale!⁣

I was brutally honest and told him I’m not interested in someone outside of my specific niche.⁣

THIS is what followed 🙃⁣

I was told and I quote .... “if you’re not getting the results now then you’re probably going to continue to struggle” ⁣

Two things :⁣

A. I only reached out to him because he made a post about surrounding yourself around the people you want be like, and I literally just was like do you have practical tips on how to do that??⁣

B. He never answered that questioned and this was directly after he tried pitching me a sale... that I KINDLY denied btw. Which means! This wasn’t out of constructive criticism but SPITE👺⁣
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#mondaymotivation #believeinyourself #youcandoit #hussleyourassoff #ignorethehaters #fitnessmotivation #businessmotivation #npc #bodybuilding #compete #menshealth #getyourlifeback #intenseexercise #health #abshot #fitnessmodel #malemodeling #workout #fit #icandoit #leanmuscle #onlinefitnesscoach #fitnesstrainer
"DO I HAVE TO TRACK MACROS TO LEAN OUT?" No!

Coming from someone who tracked meticulously for years, can it help? Sure, it's also not for everyone and personally left me constantly stressed out and completely unaware of how to fuel my body without a diet plan.

You need to be in a calorie deficit to lean out but you ALSO need happy hormones.
This means calories play a role but so does:
Your Sleep.
Stress Level.
Lifestyle.
Genetics.
Gut Health, etc.

Tracking isn't the end all be all, though it is important to have a basic understanding of nutrition + portion sizes so you feel confident in nourishing your body. Something I help simplify for my clients!

FOUR TIPS TO LEAN OUT WITHOUT TRACKING.

1. SWAP YOUR MORNING DESSERT
Swap the oatmeal or bagel for a veggie omelet with some fruit, or a nutritious protein smoothie loaded with greens, berries, maybe some almond butter! Breakfast should be your most NUTRITIOUS meal of the day + give you stable energy to carry you through the morning.

2. FILL 50% OF YOUR PLATE WITH VEGGIES.
Whether this is with a stirfry, adding some carrots on the side, roasting up a batch each week. Get your greens in + make them delicious so you enjoy eating them!
3. EAT WHOLE UNPROCESSED FOODS THE MAJORITY OF THE TIME.
Your body knows what those foods are, it understands the information and helps regulate your hormones. Not to say you can't enjoy chips or bread or other processed foods in moderation but learn what foods make you feel energized and great vs. sluggish, and guilty.

4. OPT FOR MEALS VS. SNACKS.
Hungry? Eat a substantial meal! A well-balanced meal (Protein + Carb + Veggie + Fat) should keep you full for 4-6 hours, with high energy! If you're noticing you need to snack throughout the day check your sleep & how nutrient dense your meals are.

There is always this 💡 moment with my clients, one of my favorites, where they realize once they've found how to eat and exercise for THEIR body... it becomes SO SIMPLE.

High energy throughout the day.
Fully in control into what they want to eat.
No rules or off-limit foods.
Enjoying how they're fueling their body + seeing results.

Which tip are you tackling this week? Let me know!👇
Everytime I Hear This Interview It Makes Me Think About How & What I Can Do To Help Someone Who Maybe Feeling Bootless💜
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Personally Inside I Go Back and Forth In My Mind With "Am I Doing To Much" & " Mind ya Business Tiffany" oh and "Remember What Happened Last Time"
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If You are feeling Bootless about your Health and looking to make some changes Click the link in Bio to Join the 10 Day Challenge, Today Is The Last Day To Join for $11.99 @marriedmommymuscle .
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#mlk2019 #marriedmommymuscle #blackbypopulardemand #blackgirlswithstyle #browngirlblogger #blackskincare #blackhealth #blackwomeninbusiness #blackqueen #queenin #carefreeblackgirl #melaninpower #blackentrepreneur #onlinefitnesscoach #flexinmycomplexion #melaninqueen #hbculove #hbcualumni #blackwallstreet #theculture #hbcugrad #browngirlbloggers #teamnaturalhair #athomeworkout #nogymnoproblem #blmgirls #supportblackownedbusinesses #beginnerworkouts #makeupforblackwomen
Reflexão

Muitas pessoas inscrevem-se num ginásio, pagam mensalidades e passam semanas inteiras sem colocar lá os pés... Em vez de desperdiçar esse dinheiro, não será preferível aplicá-lo num serviço personalizado que ajude a manter o foco e a motivação, garantindo assim maiores probabilidades de sucesso?
Weight loss is not easy and I am not always 100% motivated or 100% active or healthy or...or... I get lazy, I procrastinate, I get in a funk, or I just simply don’t give a bleep.
So I often start exploring on instagram for #inspiration and #motivation sometimes it works sometimes it doesn’t. When it does I find people that will help me kickstart again. I’ve tagged their accounts if you’re interested 💪🏼
ONLINE TACTICAL MEMBERSHIP
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I had the pleasure of meeting an active duty @marines officer and brining him in under our tactical online membership.
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One of the things we do right off the bat is chat about his military career and really get to know his path up until this point and discuss his future path.
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We then go through injury and training history and dive into the factors that lead up to where he currently is at now with health and fitness. This leads directly to his goals.
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On video, I take him through the tactical movement screen and assessment I came up with that provides me with additional information about current movement.
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Throughout this entire process I am writing down notes and we are discussing the step-by-step plan of how we are going to get to the end state.
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I have the unique perspective of a coach of 10 years to the tactical population and the military background to truly relate to this life.
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This is just an example. I currently have other military, fire, and police on the tactical membership all across the country.
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Stop guessing and throwing a program together that misses the 🔑 principles to meet your goals or get out of pain. DM me and we can chat about how I can coach you to success.
A little Monday Vertigo update...
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If you haven’t heard the news, I’ve been dealing with vertigo symptoms since I went on a ride at Disney in Nov. 😬😖🤭It sucks but it is what it is...and I’m just taking it day by day -
I’ve finally been to see an amazing physiotherapist who specializes in this area. After some crazy insane testing, we figured out that this whole thing is actually run off symptoms from a 2013 concussion.
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I know crazy right?! -
This means every day is different. Some days my head hurts really bad and I feel like I’m in a boat rocking back and forth...Sudden motions like little boys running to me at school pick up throw me off balance.
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Other days I wear a hoodie or hat so I can cover my eyes because the light bothers me so much. I cut down my screen time and take rest breaks where I can.
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And other days, I’m doing ok. So last week, I felt alright and decided to go thru a super moderate workout that I’m sharing with you here.
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I made it 10 min and needed to sit down which was a bit of a bummer. But...
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I share this with you because I believe that your mindset is key. No matter where you are at, you’re gonna struggle. Life is also gonna hand you hard things to deal with
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But it’s how we react that makes all the difference. You can choose to lay down and die when things are hard. Or you can pick yourself up off the ground and fight back like a champ.
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Who’s fighting back with me today??? How are you choosing to get back up today?
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#vertigo #postconcussion #headgames #headinjury #10minworkout #onlinefitnesscoach #onlinetrainer #makingacomeback #homeworkout #mindsetiseverything #yougotthis #fightback
Punches and kicks workout with Rea Garvey. #fitmaga #fitnessworld #fitnesslifestyle #fitnessmotivation #fitandhealthy #fit #workout #sport #abnehmen #health #gesund #onlinefitness #onlinefitnesscoach #fitnessboxing #kravmagaglobal #fitness #kravmagadepartment #reagarvey #viptraining
I was so scared of change, I put my dreams of traveling on hold for years🗺
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Part of me saying “B.. this has been your dream for so long you have to take the leap!” “Do you want fulfillment or comfortability?” .
Then the other part of me saying.. “life currently is a pretty decent deal.. you won’t be totallyyy unhappy here” “This is familiar, comfortable, safe.. why make it potentially hard?”
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If you feel two sides of you conversating with each other but have opposite arguments then that is change...your “ego” wants to keep you safe and reminds you why you should be fearful (not a bad thing but that’s it’s job to keep you safe).. the free thinking childlike part of you wants you to keep growing
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We start running with an idea with so much excitement and somewhere on our sprint we run straight into fear.. what are those fears?
•other peoples opinions/judgments
•not knowing the future/unknown
•not being good enough or someone else being better at something
•just the thought of failing
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But what happens when you push past fear?? ALL THE GREAT THINGS. I can honestly tell you that everything I have done that I feel proud of I was absolutely terrified...I think we can all agree that without accepting and embracing the change some of our most beautiful moments wouldn’t exist. So please... just remember when you get excited about a new change and fear pops in.. acknowledge its presence like you were expecting it’s appearance and keep running. Run like your life depends on it, because it does. Life is SO much easier with momentum and it’s sad to think about the dreams/goals we have left dead in the tracks of fear (I have abandoned many in my past)
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YES, this move was scary but was the best thing I ever did. YES, I get scared telling you guys everything deep I think but I know it’s right because you’ve shared with me that I have been able to help. YES, I used to let others opinions affect a decision in my life until I realized MY opinion brought happiness. I am fearful every single day, it makes us human. But then let’s remind ourselves that “Everything we have ever wanted is on the other side of fear.” At that point refocus and absolutely nothing can stop you✨
🔊 Ep. 43 – The Cure To Burnout
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In today's show we cover burnout as a coach or trainer. In my career I have not met someone who hasn't experience burnout at least once in their career but typically multiple times... Sound familiar?
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I pose five questions to you to determine if you are, or on the brink of burnout. Then we discuss the exact blueprint to permanently cure your burnout once and for all.
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Hint. It's NOT what you expect.
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Connect with me on Social Media:
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Instagram: @landonpoburan
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🎙️ The L2 Fitness & Business Podcast 🎙️
⌨️ Link in Bio
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landonp.com/episode43
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#positivecoaching
#foodcoach
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#countingcalories
#flexibleeating
#nutritiontips
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#cavemandiet
#happinessinmymouth
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#goodfat
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When is the last time you did something for the first time? 🤔⁣⁣
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Here are a few firsts for me:⁣⁣
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Going to the gym by myself 🏋🏼‍♂️ ⁣⁣
Investing in mentors 📚⁣⁣
Signing up for my first competition 👙⁣⁣
Leaving my 9-5 job of 6 years to pursue my business full time 👩🏼‍💻⁣⁣
Becoming a mother 🤱🏼⁣⁣
⁣(Just to name a few)⁣

All completely different firsts, yet they all presented something similar. . .⁣⁣

✨FEAR OF THE UNKNOWN✨ ⁣⁣
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This one fear can be hold so much power over you when and if you let it. When you cling to your fear of the unknown you hold yourself back from having, doing, and being more than your mind can even begin to imagine.⁣⁣
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I encourage you to EMBRACE the fear of the unknown. Understand that anything in life that is worth having or doing is inevitably going to scare you. . So when you feel that fear, FEEL it - like REALLY feel it.⁣

Too many people try to hide from their fears or push them away because they think they will just disappear. . Unfortunately, those fears will continue to show up until you truly FEEL it, and then do the damn thing anyway!⁣⁣
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Focus on what CAN and WILL happen when you push past that fear and do something for the very first time. Because when you finally do, that’s when magic happens. That’s when life starts happening for you. 🙌🏼⁣⁣
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Don’t let 2019 be another year that slips beneath your finger tips. If there is something you truly want, face your fears and go out and get it. 👊🏼🔥⁣⁣
Transformation starts from within. The rest simply follows ❤️
Once you see results you don’t need willpower

It becomes an addiction!

Apply for Personal or Online Fitness Coaching Today and finally see results!
Www.peakdevelopmentfitness.com

#personaltrainer #onlinefitnesscoach #peakdevelopmentfitness #bodytransformation #localpt #coclare #tubber #fitnessmotivation
Start your day off right with this full body workout. I guarantee you will see the fat dripping off at the end of your workout. Try it out and let me know how it goes for you.
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#fitnesslifestyle #fitnessgoals #fitfam #fitspo #fit #fitness #fit #personaltrainer #sandiegofitness #fitnessmotivation #fitnessfreak #fitspiration #fitfam #sandiegopersonaltrainer #health #fitspo #onlinefitnesscoach #fitnessmotivation
💕Eee! I’m so excited for a 5 Day (Online) Health & Fitness Challenge I’m hosting soon!
I’m looking for 20 women that want to dip their toe into working in our support & accountability group! Committing just to 5 days of moving our bodies, fueling our bodies for our goals, drinking a daily superfoods shake and winning some fun prizes! 💕Before going all in with one of our support groups, why not just check it out for 5 days? Get some small wins, feel better, have more energy and build that confidence that you CAN do this!
What’s included:
2 packets of vanilla, 2 packets of chocolate, 2 packets of cafe latte, 1 strawberry superfoods blend 🌿🌿🌿
4 FREE beginner workouts you stream
Meal plan from our RDs
Recipes
Support
Accountability
Prizes
Me as your coach $29

Who’s in?! We start prep 1/28, Day 1 on 2/4
Drop 🙋‍♀️🙋‍♀️🙋‍♀️ below!
You are stuck like a frog on a log 🐸 ⁣⁣
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Talking to you, the in person trainer, who actually I believe has one of the most important jobs in our world! Here’s the thing..👇🏼⁣⁣
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✅Yes you are fully booked as a in-person pt⁣⁣⁣
✅Yes you are financially surviving ⁣⁣⁣
✅Yes you are creating some impact⁣⁣⁣
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But....🚫⁣⁣⁣
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You’re the kind of person who was hoping and dreaming for more!!⁣⁣⁣
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All of these “good” things you have are starting to seem repetitive, and maybe your enjoyment is starting to dwindle. ⁣⁣⁣
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Can I explain why?⁣⁣⁣
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1. Your not growing!⁣⁣⁣
You’ve heard it said “if you’re not growing you’re dying”! Well it’s true. We weren’t made to live the same year again and again and call it a life. We were made to ever grow!⁣⁣⁣
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2. You don’t enjoy the quality of life!⁣⁣⁣
Sure you might be doing ok but a lot of trainers I know feel BURNT OUT! You talk about self love to your clients but by nature your job demands you to not live that life. ⁣⁣⁣
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3. You feel like your impact is caped!⁣⁣⁣
Yes you have a good amount of people your helping but you CRAVE to leave a BIGGER mark on the world. It’s not possible where your at so there’s got to be a better way!!⁣⁣⁣
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I feel you. I feel you on all of these. ⁣⁣⁣
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I know those pains and frustrations. I know the desire for something bigger. ⁣⁣⁣
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So the question is do you want to know the way to this life of....⁣⁣⁣
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✅limitless impact⁣⁣⁣
✅high quality of life⁣⁣⁣
✅no financial stress⁣⁣⁣
✅basically life on your terms⁣⁣⁣
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I know I sure did. That’s why I changed. ⁣⁣⁣
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I’m taking on a couple more IMPACT CREATORS this week. If this pulled on any desires you got let’s chat. ⁣⁣⁣
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It’s super simple. Send me a PM and we can figure this out together!
THE TRUTH ABOUT CARDIO AND WEIGHT LOSS

There is a misconception that the best way to lose weight is to do a ton of cardio.

The truth is, you can lose fat without doing a single minute of cardio at all. The real recipe for weight loss is a caloric deficit, which, theoretically, you can create through diet alone.

And lifting weights will get you BETTER results than if you slaved away on the treadmill for hours. Why? Because weight lifting promotes fat loss in several ways.

1. It builds and preserves muscle tissue. The more muscle you have, the more calories you burn in a day.
2. If you are pushing heavy weight around, you can get your heart rate going!
3. Unlike cardio, you continue to burn calories even after your workout is over!

Overdoing cardio can actually backfire, because your body adapts to it. You’ll see this a lot in distance runners. They run miles and miles a week, but still have trouble losing weight.

Ladies, you don’t have to do a bunch of cardio to lose weight. Moderate amounts do have benefits for your health, AND it can help create a caloric deficit without having to cut as much food, so it’s a personal choice whether or not to do it.

If you choose not to, I encourage you to at least take a walk every day! (Not only will you burn calories, but it’s good for digestion AND mood!) If you want to achieve a lean, toned look, it’s time to get off the elliptical and head into the weight room. With time and consistency, you’ll get the results you’ve been chasing!

Comment below and tell me how you feel about cardio!
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#gymgirls #cardio #weightlifting #weightloss #fatloss #weightlosstips #fitnesstips #girlswholift #gainzpod #flexibledieting #cardioqueens #toneup #howtoloseweight #fitnessgirls #fitnessmom #postpartumfitness #momlife #bodybuilding #fitnessmotivation #abs #buildmuscle #fitnesscoach #phillypersonaltrainer #motivationmonday #mondaymotivation #momswhoworkout #onlinefitnesscoach
Love has the power to change!!!! #TeamIAM #transformation #fitness #transitions #personaltrainer #yogainspiration #onlinefitness #onlinefitnesscoach #onlinefitnesscoaching #philantropist #evangelist #entrepreneur #eathealthyfood #makethebestofit #christandcrossfit #summertraining #recoveryandrestore #humbled #healthylifestyle #yoga #yoga #yogainspiration #youlikedat #teamiam #transitions #transformation #trending #turnuptheheat #jesuslover #jesuschrist #lovejesuschrist #lovejesus
💥How to tone up 💥.
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Credit to @mazerfitness For the infograph.
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The 2 questions I get dm’d the most about are how do you shed belly fat (which I will discuss on Wednesday) and how do I tone up??!! So without further ado, let’s dive in. -
💥 When women tell me they want to “tone up”, they usually mean they want to have a more defined look, build some muscle and shed fat without looking like a bodybuilder.
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To be honest, that it totally achievable in a decent amount of time when pursued correctly. The 1st thing people start doing to tone up is a ton of cardio.....bad idea.
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💥 While doing cardio can help achieve some fat loss, DOING TOO MUCH CARDIO WHILE NOT GETTING ENOUGH NUTRITION CAN EVENTUALLY LEAD TO MUSCLE LOSS. Now using cardio along with resistance training is a totally different story. -
💥 So what should you do??
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🔥 Workout 3-5x a week and you don’t have to be in the gym for 2 hours 🤦🏾‍♂️. Use training splits like Monday= chest/shoulders, Tuesday = back/biceps, Wednesday- lower body/abs, Thursday - push/pull day, etc.
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🔥 Track your calories- very important or muy importante for my Spanish followers. If you want to drop some body fat and show off some of that glorious muscle you’ve built then you will have to be in a slight calorie deficit. Problem with that is if your not tracking your calories then how will you know if your eating enough or too much 🤷‍♂️. Use a macro calculator or message me to find out your macros.
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🔥Get some rest- get off insta, put your phone on do not disturb and get some good quality sleep. While your sleeping, your body is still working on repairing torn muscle tissue and burning calories from that intense session you had today. In other words...great sleep can lead to greater gains 💪.
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🔥 Last but not least, stop being impatient. We live in a microwave mindset society that thinks everything can happen at the snap of a finger. While your reading this, your body is running 100+ process just to keep you breathing and fully functioning so give your body time to prioritize.
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That wraps up today’s lesson. Be sure to TAG A FRIEND and message me if you need a personal trainer.



#fitmomofboys #healthylifestyle #strongwomen #trainingtobebadass #athomeworkouts #onlinefitnesscoach #ichoosehappy #bossbabe
Post-workout pink face ✨

I love how sweat makes my skin happy!
#TeamPixel #SweatIsSexy

Feedram - это обозреватель фото и видео из Инстаграма.