#howtoburncalories

Tag posts on Instagram

28.3k posts

Top Posts

🤔Starving yourself can be effective for weight loss?? 🤔⁣
⁣
100% wrong 🙅🏼‍♀️❌ there are so many health myths out there that are just ridiculous. Some may think that significantly cutting out calories will get you to lose weight quickly, when it can actually do the opposite. Starving yourself usually leads to rebound weight gain, it’s impossible to maintain and you’ll likely be missing out on essential nutrients. ⁣
⁣
When you start eating very little, your body goes into starvation mode. Your metabolism slows down and your body starts to save body fat. Once you eat a regular meal after starving yourself, your body will store it instead of using it. In the end just gaining more body fat. ⁣
⁣
I always recommend eating a balanced, healthy diet. I personally don’t restrict what I eat and just eat the unhealthy things in moderation! I eat smaller meals throughout the day to keep my energy up and metabolism working.

🤔Starving yourself can be effective for weight loss?? 🤔⁣

100% wrong 🙅🏼‍♀️❌ there are so many health myths out there that are just ridiculous. Some may think that significantly cutting out calories will get you to lose weight quickly, when it can actually do the opposite. Starving yourself usually leads to rebound weight gain, it’s impossible to maintain and you’ll likely be missing out on essential nutrients. ⁣

When you start eating very little, your body goes into starvation mode. Your metabolism slows down and your body starts to save body fat. Once you eat a regular meal after starving yourself, your body will store it instead of using it. In the end just gaining more body fat. ⁣

I always recommend eating a balanced, healthy diet. I personally don’t restrict what I eat and just eat the unhealthy things in moderation! I eat smaller meals throughout the day to keep my energy up and metabolism working.

Stay wild, stay connected with yourself with your own nature. 🍃#freesoul

Stay wild, stay connected with yourself with your own nature. 🍃 #freesoul

There is no after pic. It doesn’t exist. Because there is no finish line or expiration date for healthy living goals. ⁣
⁣
There is no point that you’ll reach where you wash your hands of the whole thing and just stop eating healthy or working out. ⁣
⁣
It continues indefinitely because your health and wellness is a life-long project. ⁣
⁣
So, remember... whatever method you’re using to get there is the same thing you’ll have to do to stay there. ⁣
⁣
This is why extremes👏🏼don’t👏🏼work.👏🏼⁣
⁣
Because we can never keep them up long term. ⁣
⁣
Instead:⁣
▪️learn flexible dieting strategies that can adapt to you life⁣
▪️develop an exercise routine that is efficient and brings results, but doesn’t take over your whole week⁣
▪️learn to reorganize your priorities for long-term success⁣
▪️practice resiliency and self-forgiveness so you’re always moving forward. ⁣
⁣
You’re “during” pic could be as little as a few weeks away...are you ready? ⁣
⁣ .
.
:
.
Hit the link in my bio to start now
.
.
.
.
.
#transformationtuesdays #myweightlosstransformation #myweightlossstory #longtermgoals #myfitnessjourney2019 #myfitnesstransformation #beforeandafterweightloss #losingweightforgood #weightlosshelp #weightlosstip #fitnesshelp #fitnesstip #howtoburncalories #howtolosebellyfat #fatlossdiet #weightlossdiet #plantbasedweightloss #plantbasedweightlossjourney #healthyweightloss #losingweightfeelinggreat #losingweightishard #fitnessgoals2019 #fallfitness #weightlosssuccessstory

There is no after pic. It doesn’t exist. Because there is no finish line or expiration date for healthy living goals. ⁣

There is no point that you’ll reach where you wash your hands of the whole thing and just stop eating healthy or working out. ⁣

It continues indefinitely because your health and wellness is a life-long project. ⁣

So, remember... whatever method you’re using to get there is the same thing you’ll have to do to stay there. ⁣

This is why extremes👏🏼don’t👏🏼work.👏🏼⁣

Because we can never keep them up long term. ⁣

Instead:⁣
▪️learn flexible dieting strategies that can adapt to you life⁣
▪️develop an exercise routine that is efficient and brings results, but doesn’t take over your whole week⁣
▪️learn to reorganize your priorities for long-term success⁣
▪️practice resiliency and self-forgiveness so you’re always moving forward. ⁣

You’re “during” pic could be as little as a few weeks away...are you ready? ⁣
⁣ .
.
:
.
Hit the link in my bio to start now
.
.
.
.
.
#transformationtuesdays #myweightlosstransformation #myweightlossstory #longtermgoals #myfitnessjourney2019 #myfitnesstransformation #beforeandafterweightloss #losingweightforgood #weightlosshelp #weightlosstip #fitnesshelp #fitnesstip #howtoburncalories #howtolosebellyfat #fatlossdiet #weightlossdiet #plantbasedweightloss #plantbasedweightlossjourney #healthyweightloss #losingweightfeelinggreat #losingweightishard #fitnessgoals2019 #fallfitness #weightlosssuccessstory

Eu tenho um presente para você! I have a gift for you (English bellow)

Depois de alguns meses me esforçando para criar um material gratuito, finalmente ficou pronto. Um dos maiores pedidos dos meus clientes e seguidores era um e-book de receitas e venho anunciar que criei um e-book de smoothies (vitaminas) saudáveis 😌, com muitas dicas e opções para você criar o seu em casa. 
Click no link na minha bio para receber o seu, fique ligado nas novidades porque em breve lançarei ainda mais opções.
.
.
.
🇺🇸
I have an amazing gift for you! 
After a few months working hard to create an free material, it’s finally done. One of the biggest requests from my clients and followers was a recipe ebook, and I've come to announce that I’ve created a healthy smoothie e-book with lots of tips and options to make and create in your own at home.

Click in the link in my bio to get yours, stay tuned for news soon, even more options will be released. #ebook #freeebook #nutrition #smoothierecipes

Eu tenho um presente para você! I have a gift for you (English bellow)

Depois de alguns meses me esforçando para criar um material gratuito, finalmente ficou pronto. Um dos maiores pedidos dos meus clientes e seguidores era um e-book de receitas e venho anunciar que criei um e-book de smoothies (vitaminas) saudáveis 😌, com muitas dicas e opções para você criar o seu em casa.
Click no link na minha bio para receber o seu, fique ligado nas novidades porque em breve lançarei ainda mais opções.
.
.
.
🇺🇸
I have an amazing gift for you!
After a few months working hard to create an free material, it’s finally done. One of the biggest requests from my clients and followers was a recipe ebook, and I've come to announce that I’ve created a healthy smoothie e-book with lots of tips and options to make and create in your own at home.

Click in the link in my bio to get yours, stay tuned for news soon, even more options will be released. #ebook #freeebook #nutrition #smoothierecipes

How I Went From CLUELESS to CONFIDENT with Fitness 😫👉🏼😎⁣
⁣
Believe it or not but once upon I time I had no idea how to workout or where to start or what to eat 🥴⁣
⁣
Everyone is a beginner at some point!! Even your biggest inspo never forget that ⁣
⁣
So for my guys + gals this is what I did when I was a noob that ACTUALLY helped me progress 💪🏽⁣
⁣
Alright let’s get into it 👇🏼⁣
⁣
1️⃣ Constantly consume media/content about health + fitness ⁣
⁣
I started with Pinterest — id spend every day scrolling through recipes, workouts, motivational quotes, ect and this kept my goal at the front of my mind while actually giving me tons of ideas ⁣
⁣
You can do this with IG, YouTube, books, podcasts, anything related to your goal! ⁣
⁣
p.s. this 100% works with ANY goal not just fitness goals ⁣
⁣
2️⃣ Start with what you DO know and what you DO have right now ⁣
⁣
Like many others I thought running was my only options so I did that for months + bodyweight workouts in my basement ⁣
⁣
This felt safe so I did that! And eventually learned more about lifting, HIIT, circuit-training, ect but you’ll never reach the more advanced levels of training unless you just 👏🏽 start 👏🏽 ⁣
⁣
3️⃣ I tracked my progress with pictures ⁣
⁣
I made the mistake of weighing myself daily — this was NOT healthy — I should’ve weighed myself weekly at most BUT⁣
⁣
I took monthly progress pics to have proof I was doing something right even if the scale said or I felt  otherwise ⁣
⁣
⁣
🌱 1-on-1 coaching: open for applications! Click the link in my bio to apply in 3 min or less. ⁣
⁣
⁣
#strongnotskinny #celebratingmybody #mindsetshift #strongher #workoutroutine #eatbiggetbig #curlychicks #curlylocks #trainhard #healthylivingjourney #healthylivingtips #fitvegetarian #exercisetips #fitnesscoaching #fatlossgoals #nasmcertified #onlinepersonaltrainer #newyearbetterme #fullbody #howtogetfit #corestrength #fitnessmom #strongasswomen #onlinetraining #workoutideas #howtoburncalories #workoutvideos #womenshealth #homeexercises #girlgains

How I Went From CLUELESS to CONFIDENT with Fitness 😫👉🏼😎⁣

Believe it or not but once upon I time I had no idea how to workout or where to start or what to eat 🥴⁣

Everyone is a beginner at some point!! Even your biggest inspo never forget that ⁣

So for my guys + gals this is what I did when I was a noob that ACTUALLY helped me progress 💪🏽⁣

Alright let’s get into it 👇🏼⁣

1️⃣ Constantly consume media/content about health + fitness ⁣

I started with Pinterest — id spend every day scrolling through recipes, workouts, motivational quotes, ect and this kept my goal at the front of my mind while actually giving me tons of ideas ⁣

You can do this with IG, YouTube, books, podcasts, anything related to your goal! ⁣

p.s. this 100% works with ANY goal not just fitness goals ⁣

2️⃣ Start with what you DO know and what you DO have right now ⁣

Like many others I thought running was my only options so I did that for months + bodyweight workouts in my basement ⁣

This felt safe so I did that! And eventually learned more about lifting, HIIT, circuit-training, ect but you’ll never reach the more advanced levels of training unless you just 👏🏽 start 👏🏽 ⁣

3️⃣ I tracked my progress with pictures ⁣

I made the mistake of weighing myself daily — this was NOT healthy — I should’ve weighed myself weekly at most BUT⁣

I took monthly progress pics to have proof I was doing something right even if the scale said or I felt otherwise ⁣


🌱 1-on-1 coaching: open for applications! Click the link in my bio to apply in 3 min or less. ⁣


#strongnotskinny #celebratingmybody #mindsetshift #strongher #workoutroutine #eatbiggetbig #curlychicks #curlylocks #trainhard #healthylivingjourney #healthylivingtips #fitvegetarian #exercisetips #fitnesscoaching #fatlossgoals #nasmcertified #onlinepersonaltrainer #newyearbetterme #fullbody #howtogetfit #corestrength #fitnessmom #strongasswomen #onlinetraining #workoutideas #howtoburncalories #workoutvideos #womenshealth #homeexercises #girlgains

Don’t be the “Yes, but...” person. ⁣
⁣
You know, that one friend who is always complaining about their situation... then when you offer advice comes back with⁣
⁣
“Yea I know that what you’re suggesting is a solution that could fix this problem...but here is the laundry list of reasons why it can’t work for me”...🙄⁣
⁣
Here’s the question to ask yourself. ⁣
⁣
Are you and ACTION TAKER or an EXCUSE MAKER? ⁣
⁣
When you think about your health and fitness goals, do you see a lot of obstacles and spend a lot of time rationalizing why it will never work for you?⁣
⁣
OR ⁣
⁣
Do you see problems to be SOLVED and changes to be made? ⁣
⁣
Busy schedule ...⁣
Tight budget ...⁣
Limited space ...⁣
Slow metabolism...⁣
Lack of motivation ...⁣
Not knowing where to start ...⁣
A long history of failed attempts ....⁣
⁣
These can either be your long list of reasons to give up before you start⁣
⁣
OR ⁣
⁣
They can be pieces of the Tetris puzzle that WILL fit into place this time. ⁣
⁣
The choice is yours! ⁣ .
.
.
.
.
.
#nomoreexcuses #takeactionnow #fitnessmindset #fitnessmotivationquotes #fitnesstip #fitnesstime #fatlosstips #fatlosshelp #weightlosstips #weightlosshelp #lostmymotivation #lostallmotivation #weightlossstruggle #losingweightjourney #losingweightfeelinggreat #losingweightmotivation #losingweightnaturally #justdontquit #fatburningworkout #burningfat #howtoburncalories #burningcalories #meltingfat #stopmakingexcuses #fitnesscoaching #fatlosscoach #weightlosscoaching

Don’t be the “Yes, but...” person. ⁣

You know, that one friend who is always complaining about their situation... then when you offer advice comes back with⁣

“Yea I know that what you’re suggesting is a solution that could fix this problem...but here is the laundry list of reasons why it can’t work for me”...🙄⁣

Here’s the question to ask yourself. ⁣

Are you and ACTION TAKER or an EXCUSE MAKER? ⁣

When you think about your health and fitness goals, do you see a lot of obstacles and spend a lot of time rationalizing why it will never work for you?⁣

OR ⁣

Do you see problems to be SOLVED and changes to be made? ⁣

Busy schedule ...⁣
Tight budget ...⁣
Limited space ...⁣
Slow metabolism...⁣
Lack of motivation ...⁣
Not knowing where to start ...⁣
A long history of failed attempts ....⁣

These can either be your long list of reasons to give up before you start⁣

OR ⁣

They can be pieces of the Tetris puzzle that WILL fit into place this time. ⁣

The choice is yours! ⁣ .
.
.
.
.
.
#nomoreexcuses #takeactionnow #fitnessmindset #fitnessmotivationquotes #fitnesstip #fitnesstime #fatlosstips #fatlosshelp #weightlosstips #weightlosshelp #lostmymotivation #lostallmotivation #weightlossstruggle #losingweightjourney #losingweightfeelinggreat #losingweightmotivation #losingweightnaturally #justdontquit #fatburningworkout #burningfat #howtoburncalories #burningcalories #meltingfat #stopmakingexcuses #fitnesscoaching #fatlosscoach #weightlosscoaching

2016 👉🏼 2019⁣
⁣
[read on to learn what I’m doing differently]⁣
⁣
I was happy with my body then and I’m happy now. ⁣
⁣
But looking back I can see now how much pain and resistance I was in without even realizing it in 2016. ⁣
⁣
I was lifting, counting macros, and feeling mostly good... but I was also binging weekly. ⁣
⁣
Neglecting the small things like focusing on micronutrients (vitamins + minerals) instead of just macronutrients (carbs + protein +fats). ⁣
⁣
I was “starting over” every Monday. EVERY. ⁣
MONDAY. ⁣
⁣
I was “fixing” my binges with eating perfectly and extra cardio. ⁣
⁣
Which only left me feeling more deprived and inevitably lead to another physically sickening binge. ⁣
⁣
I never considered other forms of exercise like biking, hiking, bodyweight training, dancing, kayaking, ect. ⁣
⁣
The moment I let go of the mentality that I had to either be a vision of health or a girl who’d just downed a family size bag of Doritos the fat just fell right off. ⁣
⁣
The moment I stopped “starting over” every time I “messed up” I started feeling in control. ⁣
⁣
I started feeling comfortable around food. ⁣
⁣
I started enjoying every single meal without guilt or a plan to make up for it the next day. ⁣
⁣
My vision of my best health is me getting leaner and losing pounds but that’s just me! ⁣
⁣
It’s my genetics, my diet preferences, and my exercise preferences. ⁣
⁣
Your better version of health may be 15 lbs heavier but with a mind as light and happy as a feather with no food-guilt in sight 😊⁣
⁣
I’m thankful for every step of my journey for molding my mind + body as it is today. ⁣
⁣
Thank you, 2016 Ghadeer, for your hard work and struggles. They were necessary to build the 2019 Ghadeer. ⁣
⁣
Happy Friday 💕⁣
⁣
#fatlosstransformation #mindsettransformation #foodfreedom #intuitiveeater #weightlosstransformation #bodytransformation #onlinecoaching #fatlossjourney #weightlossjourney #losingweightaskmehow #nourishdontpunish  #movementismedicine #burningfat #transformationchallenge #intermittentfastingresults #flexibledietinglifestyle #constantlyimproving #healthylivingtips #movenourishbelieve #weightlosscoaching #sweatisfatcrying #howtoburncalories #eatrightnotless

2016 👉🏼 2019⁣

[read on to learn what I’m doing differently]⁣

I was happy with my body then and I’m happy now. ⁣

But looking back I can see now how much pain and resistance I was in without even realizing it in 2016. ⁣

I was lifting, counting macros, and feeling mostly good... but I was also binging weekly. ⁣

Neglecting the small things like focusing on micronutrients (vitamins + minerals) instead of just macronutrients (carbs + protein +fats). ⁣

I was “starting over” every Monday. EVERY. ⁣
MONDAY. ⁣

I was “fixing” my binges with eating perfectly and extra cardio. ⁣

Which only left me feeling more deprived and inevitably lead to another physically sickening binge. ⁣

I never considered other forms of exercise like biking, hiking, bodyweight training, dancing, kayaking, ect. ⁣

The moment I let go of the mentality that I had to either be a vision of health or a girl who’d just downed a family size bag of Doritos the fat just fell right off. ⁣

The moment I stopped “starting over” every time I “messed up” I started feeling in control. ⁣

I started feeling comfortable around food. ⁣

I started enjoying every single meal without guilt or a plan to make up for it the next day. ⁣

My vision of my best health is me getting leaner and losing pounds but that’s just me! ⁣

It’s my genetics, my diet preferences, and my exercise preferences. ⁣

Your better version of health may be 15 lbs heavier but with a mind as light and happy as a feather with no food-guilt in sight 😊⁣

I’m thankful for every step of my journey for molding my mind + body as it is today. ⁣

Thank you, 2016 Ghadeer, for your hard work and struggles. They were necessary to build the 2019 Ghadeer. ⁣

Happy Friday 💕⁣

#fatlosstransformation #mindsettransformation #foodfreedom #intuitiveeater #weightlosstransformation #bodytransformation #onlinecoaching #fatlossjourney #weightlossjourney #losingweightaskmehow #nourishdontpunish #movementismedicine #burningfat #transformationchallenge #intermittentfastingresults #flexibledietinglifestyle #constantlyimproving #healthylivingtips #movenourishbelieve #weightlosscoaching #sweatisfatcrying #howtoburncalories #eatrightnotless

Have you ever judged someone for what they workout in?⁣
⁣
Be real, we all do or have done this at some point. ⁣
⁣
But here’s my 2 cents on it — ⁣
⁣
You workout in baggy sweats? GREAT! Love it! ⁣
⁣
Your booty poppin in tiny shorts while you deadlift? YOU A STRONG BADDIE! ⁣
⁣
Going to the gym is an anxiety-inducing activity for so many of us and what we wear when we exercise should be of NO ONE’S concern ❌⁣
⁣
I view workout attire as a form of armor — it’s protecting or uplifting us one way or another. ⁣
⁣
Someone’s armor may present itself in the form of baggy clothes to hide inside and another girl’s armor may be purple booty shorts + a cute sports bra to make her feel confident. ⁣
⁣
We all out here just doing what we need to to survive every day and every activity. ⁣
⁣
You don’t know how poor or rich or anxious or loving the girl is that you’re harshly judging so just don’t ☺️ ⁣
⁣
Focus on yourself! There’s enough negativity and ugliness in the world without you wasting your energy judging someone you know diddly squat about ⁣
⁣
⁣
This post was inspired by @trainerkaitlin! Check out her post about judging workout attire it’s wonderful 💙⁣
⁣
⁣
⁣
🌱 1-on-1 coaching: open for applications! Click the link in my bio to apply and find out if my fat loss program is the answer you’ve been looking for 🥳⁣
⁣
⁣
#strongnotskinny #celebratingmybody #mindsetshift #strongher #workoutroutine #eatbiggetbig #curlychicks #curlylocks #trainhard #healthylivingjourney #healthylivingtips #fitvegetarian #exercisetips #fitnesscoaching #fatlossgoals #nasmcertified #onlinepersonaltrainer #newyearbetterme #fullbody #howtogetfit #corestrength #fitnessmom #strongasswomen #onlinetraining #workoutideas #howtoburncalories #workoutvideos #womenshealth #homeexercises #girlgains

Have you ever judged someone for what they workout in?⁣

Be real, we all do or have done this at some point. ⁣

But here’s my 2 cents on it — ⁣

You workout in baggy sweats? GREAT! Love it! ⁣

Your booty poppin in tiny shorts while you deadlift? YOU A STRONG BADDIE! ⁣

Going to the gym is an anxiety-inducing activity for so many of us and what we wear when we exercise should be of NO ONE’S concern ❌⁣

I view workout attire as a form of armor — it’s protecting or uplifting us one way or another. ⁣

Someone’s armor may present itself in the form of baggy clothes to hide inside and another girl’s armor may be purple booty shorts + a cute sports bra to make her feel confident. ⁣

We all out here just doing what we need to to survive every day and every activity. ⁣

You don’t know how poor or rich or anxious or loving the girl is that you’re harshly judging so just don’t ☺️ ⁣

Focus on yourself! There’s enough negativity and ugliness in the world without you wasting your energy judging someone you know diddly squat about ⁣


This post was inspired by @trainerkaitlin ! Check out her post about judging workout attire it’s wonderful 💙⁣



🌱 1-on-1 coaching: open for applications! Click the link in my bio to apply and find out if my fat loss program is the answer you’ve been looking for 🥳⁣


#strongnotskinny #celebratingmybody #mindsetshift #strongher #workoutroutine #eatbiggetbig #curlychicks #curlylocks #trainhard #healthylivingjourney #healthylivingtips #fitvegetarian #exercisetips #fitnesscoaching #fatlossgoals #nasmcertified #onlinepersonaltrainer #newyearbetterme #fullbody #howtogetfit #corestrength #fitnessmom #strongasswomen #onlinetraining #workoutideas #howtoburncalories #workoutvideos #womenshealth #homeexercises #girlgains

10 reasons why you’re not losing weight 🤯

There is so much confusion and false information when it comes to losing weight. I should say this is the most common question I got: “can I loose weight fast?” Sorry, but in a healthy way, you can’t. Why? Because in the same way you don’t gain weight that fast, you don’t loose either. Your body needs time to process a change. That’s why I don’t support dieting, I don’t believe this is the best way, I believe in a LIFESTYLE change.

Reasons: ❌ Counting calories - calories are full of nutrients, we can’t compare an ice cream with an apple, they’re completely different.
.
🍕🥞 Too many added fats and oils - I’m talking about processed fats and oils. Never about the good and natural fats.
.
🥑🥓Binging on healthy but high calorie foods.
.
🍟🍕Too much processed carbs and sugar, those foods trigger your hunger.
.
⏱😴 Not enough quality of sleep.
.
🌪 Chronic stress.
.
🧾📈 Following different diets and not changing a lifestyle. Perhaps the most effective way to lose weight is to *NOT* go on a diet, but to shift your lifestyle.
.
🏋🏼‍♀️🥊 Focusing on burning calories, not building muscles.
.
🥬🍳Not eating enough protein - less protein can make you hunger.
.
🥦🍉 Not enough dietary fiber.
.
.
.
🇧🇷10 razões pelas quais você não está perdendo peso.

Há muita confusão e informações falsas quando se trata de perder peso. Posso dizer que essa é a pergunta mais comum que recebo: "consigo perder peso rápido?" Minha resposta é sempre a mesma: Não, desculpe, mas de uma maneira saudável, você não pode. Por quê? Da mesma forma que você não ganha peso rapidamente, você também não perde de um dia para o outro, seu corpo precisa de tempo para processar uma mudança, é por isso que não apoio dietas, não acredito que seja a melhor maneira, acredito em uma mudança de ESTILO DE VIDA.

Razões: ❌Contar calorias - as calorias estão cheias de nutrientes, não podemos comparar um sorvete com uma maçã, eles são completamente diferentes.
.
🍕🥞Muitas gorduras e óleos adicionados - estou falando de gorduras e óleos processados.  Nunca sobre a gordura boa e natural.
.
(Continua nos comentários)......
.
.
.
#healthcoaching #nutrition #weightlosstransformation

10 reasons why you’re not losing weight 🤯

There is so much confusion and false information when it comes to losing weight. I should say this is the most common question I got: “can I loose weight fast?” Sorry, but in a healthy way, you can’t. Why? Because in the same way you don’t gain weight that fast, you don’t loose either. Your body needs time to process a change. That’s why I don’t support dieting, I don’t believe this is the best way, I believe in a LIFESTYLE change.

Reasons: ❌ Counting calories - calories are full of nutrients, we can’t compare an ice cream with an apple, they’re completely different.
.
🍕🥞 Too many added fats and oils - I’m talking about processed fats and oils. Never about the good and natural fats.
.
🥑🥓Binging on healthy but high calorie foods.
.
🍟🍕Too much processed carbs and sugar, those foods trigger your hunger.
.
⏱😴 Not enough quality of sleep.
.
🌪 Chronic stress.
.
🧾📈 Following different diets and not changing a lifestyle. Perhaps the most effective way to lose weight is to *NOT* go on a diet, but to shift your lifestyle.
.
🏋🏼‍♀️🥊 Focusing on burning calories, not building muscles.
.
🥬🍳Not eating enough protein - less protein can make you hunger.
.
🥦🍉 Not enough dietary fiber.
.
.
.
🇧🇷10 razões pelas quais você não está perdendo peso.

Há muita confusão e informações falsas quando se trata de perder peso. Posso dizer que essa é a pergunta mais comum que recebo: "consigo perder peso rápido?" Minha resposta é sempre a mesma: Não, desculpe, mas de uma maneira saudável, você não pode. Por quê? Da mesma forma que você não ganha peso rapidamente, você também não perde de um dia para o outro, seu corpo precisa de tempo para processar uma mudança, é por isso que não apoio dietas, não acredito que seja a melhor maneira, acredito em uma mudança de ESTILO DE VIDA.

Razões: ❌Contar calorias - as calorias estão cheias de nutrientes, não podemos comparar um sorvete com uma maçã, eles são completamente diferentes.
.
🍕🥞Muitas gorduras e óleos adicionados - estou falando de gorduras e óleos processados. Nunca sobre a gordura boa e natural.
.
(Continua nos comentários)......
.
.
.
#healthcoaching #nutrition #weightlosstransformation

Most Recent

SUMMER READY?  How about SPRING?⠀
.⠀
You've been thinking about.  I know you have.  You might have even asked me about it!⠀
.⠀
Quit thinking and just do.  You know you want to, but afraid of having to make the change.  But, to get the change you want you MUST be willing to start somewhere.⠀
.⠀
March 2nd we will take your first step TOGETHER!  Register today to claim your spot and start moving towards your goals.  Perfection not required.⠀
.⠀
We eat WHOLE FOODS. Nothing else, no pills, shakes, etc. And, most people realize part of why they cannot lose the stubborn fat is because they are not eating enough!⠀⠀
.⠀⠀
We also have a full fitness plan. New weekly workouts that are intentionally written by trainers to match what we are doing nutritionally. You can't get that anywhere else.⠀⠀
.⠀⠀
And... each day there are various workout options. Digital 30 minute workouts you can do at home, or a scripted gym workout utilizing machines and weights available at the gym.⠀
.⠀
Grab your spot today before the busy weekend starts. The weblink in my bio @kristen.hillman will point you in the right direction.⠀⠀
.⠀⠀
.⠀
.⠀
#gettingfitforme  #burnfatburn  #cleanlifestyle  #trainbetter  #healthygut  #cleanseyourbody  #justeatrealfood  #fittransformation  #nutritionfirst  #honoryourbody  #nutritioniskey  #exerciseguide  #fittinginfitness  #healthyhappylife  #iifymwomen  #nutritiontips  #feelingstrong  #healthyeatinghabits  #trackingmacros  #howtoburncalories  #workoutvideosforwomen  #loveyourguts  #nutritiongoals  #workoutfromhome  #healthcoaching  #lossweightjourney  #gutbrainconnection  #naturesmedicine  #micronutrients  #weighttrainingwomen

SUMMER READY? How about SPRING?⠀
.⠀
You've been thinking about. I know you have. You might have even asked me about it!⠀
.⠀
Quit thinking and just do. You know you want to, but afraid of having to make the change. But, to get the change you want you MUST be willing to start somewhere.⠀
.⠀
March 2nd we will take your first step TOGETHER! Register today to claim your spot and start moving towards your goals. Perfection not required.⠀
.⠀
We eat WHOLE FOODS. Nothing else, no pills, shakes, etc. And, most people realize part of why they cannot lose the stubborn fat is because they are not eating enough!⠀⠀
.⠀⠀
We also have a full fitness plan. New weekly workouts that are intentionally written by trainers to match what we are doing nutritionally. You can't get that anywhere else.⠀⠀
.⠀⠀
And... each day there are various workout options. Digital 30 minute workouts you can do at home, or a scripted gym workout utilizing machines and weights available at the gym.⠀
.⠀
Grab your spot today before the busy weekend starts. The weblink in my bio @kristen.hillman will point you in the right direction.⠀⠀
.⠀⠀
.⠀
.⠀
#gettingfitforme #burnfatburn #cleanlifestyle #trainbetter #healthygut #cleanseyourbody #justeatrealfood #fittransformation #nutritionfirst #honoryourbody #nutritioniskey #exerciseguide #fittinginfitness #healthyhappylife #iifymwomen #nutritiontips #feelingstrong #healthyeatinghabits #trackingmacros #howtoburncalories #workoutvideosforwomen #loveyourguts #nutritiongoals #workoutfromhome #healthcoaching #lossweightjourney #gutbrainconnection #naturesmedicine #micronutrients #weighttrainingwomen

How are you celebrating #FitnessFriday?! (or should I say Fitness Fri-yay hehe)👇🏼👇🏼
.
.
Simple reminder to get UP & get MOVING! Just because it’s Friday doesn’t mean you don’t need at least 30 minutes of movement into your schedule... #noexcuses. 🏋️‍♂️
.
.
Lately I’ve been a fan of at home workouts incorporating pilates, yoga, and body-weight exercises... but I love to mix it up with some HIIT, cardio & strength training at my local studio/gym. 💪🏼
.
.
Remember: You workout because you LOVE your body, not because you hate it. Practice some self-love on this lovely Friday and get your muscles moving.

You’ll thank me later when those endorphins hit 😆

Have a fabulous weekend!

Follow my health journey @inonaround

How are you celebrating #FitnessFriday ?! (or should I say Fitness Fri-yay hehe)👇🏼👇🏼
.
.
Simple reminder to get UP & get MOVING! Just because it’s Friday doesn’t mean you don’t need at least 30 minutes of movement into your schedule... #noexcuses . 🏋️‍♂️
.
.
Lately I’ve been a fan of at home workouts incorporating pilates, yoga, and body-weight exercises... but I love to mix it up with some HIIT, cardio & strength training at my local studio/gym. 💪🏼
.
.
Remember: You workout because you LOVE your body, not because you hate it. Practice some self-love on this lovely Friday and get your muscles moving.

You’ll thank me later when those endorphins hit 😆

Have a fabulous weekend!

Follow my health journey @inonaround

How do you balance the weekend and your goals?
.
1️⃣ Understand with any goal there will be a part where you have to be more disciplined then balanced.
.
We can’t expect if every weekend we revert back to our shitty habits that we will ever get closer to our goals, it does not work like that.
.
Being disciplined does not mean you have to be a hermit and not do anything.
.
It is seeing you have 3 events you’ve been invited too this weekend and choosing ONE that you will be more flexible with your diet in order to enjoy yourself and deciding the other two you will have to say no to the drinks and appetizers. (Don’t worry they’ll be around another time.)
.
2️⃣ Recognize your triggers and patterns.
.
If you notice every Friday when you say you’re going to have just 1 glass of wine it leads to a bottle, then a bag of Hershey kisses then slices of pizza and none of that was planned into your macros and the whole weekend goes down from there then that is a trigger and pattern you need to change.
.
When you know what sets you off course decide what you’re going to do in order to course correct that action.
.
It may mean not having the wine or if you’re going to have the wine practice discipline and only have what you planned for, throw out any trigger foods and pre plan what your dinner will be that night and don’t go off of what you’re craving in the moment.
.
Life is full of choices, this weekend you have a lot of them. Stay strong and make the ones that you know you will wake up Monday being proud of💪🏻
.
. .
.
. .
.
.
.
.
.
#lindseywindsorfitness #buildstrengthmoveforward #fullbodyworkout #1stphormathletesearch #movementismedicine #30minuteworkout #workoutmotivation #fridayworkout #athomeworkouts #howtoburncalories #weightlosscoaching #trackingmacros #workoutideas #fatlossgoals #fitgirls #fitgoals #girlswholift #strongasswomen #fitnessforlife #bethe1 #getfitstayfit #iam1stphorm #equestrianfitness #75hard #weightlosstransformation #trainbetter #howtogetfit #equestrianlifestyle

How do you balance the weekend and your goals?
.
1️⃣ Understand with any goal there will be a part where you have to be more disciplined then balanced.
.
We can’t expect if every weekend we revert back to our shitty habits that we will ever get closer to our goals, it does not work like that.
.
Being disciplined does not mean you have to be a hermit and not do anything.
.
It is seeing you have 3 events you’ve been invited too this weekend and choosing ONE that you will be more flexible with your diet in order to enjoy yourself and deciding the other two you will have to say no to the drinks and appetizers. (Don’t worry they’ll be around another time.)
.
2️⃣ Recognize your triggers and patterns.
.
If you notice every Friday when you say you’re going to have just 1 glass of wine it leads to a bottle, then a bag of Hershey kisses then slices of pizza and none of that was planned into your macros and the whole weekend goes down from there then that is a trigger and pattern you need to change.
.
When you know what sets you off course decide what you’re going to do in order to course correct that action.
.
It may mean not having the wine or if you’re going to have the wine practice discipline and only have what you planned for, throw out any trigger foods and pre plan what your dinner will be that night and don’t go off of what you’re craving in the moment.
.
Life is full of choices, this weekend you have a lot of them. Stay strong and make the ones that you know you will wake up Monday being proud of💪🏻
.
. .
.
. .
.
.
.
.
.
#lindseywindsorfitness #buildstrengthmoveforward #fullbodyworkout #1stphormathletesearch #movementismedicine #30minuteworkout #workoutmotivation #fridayworkout #athomeworkouts #howtoburncalories #weightlosscoaching #trackingmacros #workoutideas #fatlossgoals #fitgirls #fitgoals #girlswholift #strongasswomen #fitnessforlife #bethe1 #getfitstayfit #iam1stphorm #equestrianfitness #75hard #weightlosstransformation #trainbetter #howtogetfit #equestrianlifestyle

Friday Check-In and having a laser focus.

Friday Check-In and having a laser focus.

ONE GOAL IN MIND. -
Haven’t done one of these in a while which I promise moving forward you’ll get updates. This is about 4 months and 12 pounds of weight gain. Never been this heavy without sporting a mini pot belly. 🤢
-
Last year my goal was to step on stage early this year and compete again in a regional show. My coach @goob_u and I decided more size was necessary and kicked the goal to compete in October. -
Yeah, this means I’ll be fluffier than I’d like this summer. 😭😭😭
-
Now old skinnyfat me would have stuck to bulking for about 4 weeks then remembered that I still want abs and started a cut. Then reverse. It’s how I stayed stagnant for years. -
Not having a goal and accountability is what’s probably holding most men and women with a Dadbod back. -
Get someone in your corner that’s going to keep you accountable for other a coach or a friend. -
Who’s holding you accountable?

ONE GOAL IN MIND. -
Haven’t done one of these in a while which I promise moving forward you’ll get updates. This is about 4 months and 12 pounds of weight gain. Never been this heavy without sporting a mini pot belly. 🤢
-
Last year my goal was to step on stage early this year and compete again in a regional show. My coach @goob_u and I decided more size was necessary and kicked the goal to compete in October. -
Yeah, this means I’ll be fluffier than I’d like this summer. 😭😭😭
-
Now old skinnyfat me would have stuck to bulking for about 4 weeks then remembered that I still want abs and started a cut. Then reverse. It’s how I stayed stagnant for years. -
Not having a goal and accountability is what’s probably holding most men and women with a Dadbod back. -
Get someone in your corner that’s going to keep you accountable for other a coach or a friend. -
Who’s holding you accountable?

💃🏼G A R C I N I A  P L U S 💃🏼 Garcinia Cambodgia (Malabar) ce te ajuta sa scazi in greutate și printr-un program de exerciții. • reduce transformarea carbohidraților in grăsimi
• arde depozitele de grăsimi
• conține crom ( 3 capsule =300 mcg de crom)
• obții rapid energie și de lungă durată

Conține trigliceride și ulei de șofran, numite grăsimi sănătoase sau fără grăsimi, care ajuta la funcționarea sistemului cardiovascular.

Acest produs ajută și la menținerea: sănătății pielii, a parului și a unghiilor. 
Alege sa consumi Garcinia Plus de la Forever pentru un stil de viața activ și scădere in greutate.

Prețul 32,30€
Pentru comanda folosește linkul din BIO 🤗
.
.
.
#ForeverGarciniaPlus #GarciniaPlus #GarciniaCambogia #ForeverLivingProducts #AloeVera #healthylifestyle #weightlosssupplements #weightmanagement360 #howtoburncalories #howtoburnbodyfat #arderegrasimi #scadereingreutate #scadereincentimetri #slabestesanatos #aloeveraforever

💃🏼G A R C I N I A P L U S 💃🏼 Garcinia Cambodgia (Malabar) ce te ajuta sa scazi in greutate și printr-un program de exerciții. • reduce transformarea carbohidraților in grăsimi
• arde depozitele de grăsimi
• conține crom ( 3 capsule =300 mcg de crom)
• obții rapid energie și de lungă durată

Conține trigliceride și ulei de șofran, numite grăsimi sănătoase sau fără grăsimi, care ajuta la funcționarea sistemului cardiovascular.

Acest produs ajută și la menținerea: sănătății pielii, a parului și a unghiilor.
Alege sa consumi Garcinia Plus de la Forever pentru un stil de viața activ și scădere in greutate.

Prețul 32,30€
Pentru comanda folosește linkul din BIO 🤗
.
.
.
#ForeverGarciniaPlus #GarciniaPlus #GarciniaCambogia #ForeverLivingProducts #AloeVera #healthylifestyle #weightlosssupplements #weightmanagement360 #howtoburncalories #howtoburnbodyfat #arderegrasimi #scadereingreutate #scadereincentimetri #slabestesanatos #aloeveraforever

It’s a HIIT workout, super quick and super sweaty💦💦 Minimum of 15 minutes so NO EXCUSES👏🏼 If you guys want to learn a little more about HIIT go check out my YouTube channel, my channel name is Alexis Labrada or you can click the link in my bio🤍
————————————
Complete each exercise for 40 seconds on 20 seconds off for 3-4 rounds ! If you are a beginner don’t worry, start off with 30 seconds on and 30 seconds off

1️⃣ Lunge to forward run

2️⃣ Pivot squat

3️⃣ Burpee into plank walk

4️⃣ High knees

5️⃣ Plank shoulder taps into mountain climbers

It’s a HIIT workout, super quick and super sweaty💦💦 Minimum of 15 minutes so NO EXCUSES👏🏼 If you guys want to learn a little more about HIIT go check out my YouTube channel, my channel name is Alexis Labrada or you can click the link in my bio🤍
————————————
Complete each exercise for 40 seconds on 20 seconds off for 3-4 rounds ! If you are a beginner don’t worry, start off with 30 seconds on and 30 seconds off

1️⃣ Lunge to forward run

2️⃣ Pivot squat

3️⃣ Burpee into plank walk

4️⃣ High knees

5️⃣ Plank shoulder taps into mountain climbers

The face on the right displays my mood in one pic 🤣. Total body today 💪🏻. Still got my rash, but I’ve stopped comfort eating because of it. We are making progress slowly but surely 💙

The face on the right displays my mood in one pic 🤣. Total body today 💪🏻. Still got my rash, but I’ve stopped comfort eating because of it. We are making progress slowly but surely 💙

I DONT BELIEVE IN CHEAT MEALS/DAYS.
.
But Christy, I don’t understand. I always see you eating cupcakes, cookies, ice cream etc. Are these not cheat meals?
.
No.
.
They are not. These are fit into my daily and weekly calorie goals.
.
Here are the reasons I don’t believe in cheats:
1️⃣the term cheat makes you feel like you’re doing something wrong, and eating delicious food isn’t wrong.
.
2️⃣it creates the all or nothing mentality. You eat “clean” foods all week just waiting for that one day you can have whatever you want. The cheat day comes and you eat ALL the food. You go way harder than you normally would cause it’s the only day you can have it. Then it’s super hard the next day to get back to it. You don’t wanna eat the boring clean foods again. You feel guilty, heavy, bloated, and tired from the one day. And the cycle continues.
.
3️⃣it’s pointless. People usually do the cheat meal thing when they are trying to lose weight.. eat clean and have cheat meals. But really, the way to lose weight is in a calorie deficit. You can fit a cookie into your calorie deficit. So why save it for one day or meal? Literally eat the cookie when you want the cookie.
.
4️⃣ it can make you lose weight slower. If you are supposed to eat 1500 cals in a deficit but then one day a week you eat close to 2500+ this will slow your progress. Where as all along you could have just fit yummy foods into your cals and see progress too!
.
Summing it up, my clients do not have cheat meals/days. I encourage them to enjoy foods they love in moderation. They still reach their goals doing this!
.
What is your favorite yummy treat??🧁

I DONT BELIEVE IN CHEAT MEALS/DAYS.
.
But Christy, I don’t understand. I always see you eating cupcakes, cookies, ice cream etc. Are these not cheat meals?
.
No.
.
They are not. These are fit into my daily and weekly calorie goals.
.
Here are the reasons I don’t believe in cheats:
1️⃣the term cheat makes you feel like you’re doing something wrong, and eating delicious food isn’t wrong.
.
2️⃣it creates the all or nothing mentality. You eat “clean” foods all week just waiting for that one day you can have whatever you want. The cheat day comes and you eat ALL the food. You go way harder than you normally would cause it’s the only day you can have it. Then it’s super hard the next day to get back to it. You don’t wanna eat the boring clean foods again. You feel guilty, heavy, bloated, and tired from the one day. And the cycle continues.
.
3️⃣it’s pointless. People usually do the cheat meal thing when they are trying to lose weight.. eat clean and have cheat meals. But really, the way to lose weight is in a calorie deficit. You can fit a cookie into your calorie deficit. So why save it for one day or meal? Literally eat the cookie when you want the cookie.
.
4️⃣ it can make you lose weight slower. If you are supposed to eat 1500 cals in a deficit but then one day a week you eat close to 2500+ this will slow your progress. Where as all along you could have just fit yummy foods into your cals and see progress too!
.
Summing it up, my clients do not have cheat meals/days. I encourage them to enjoy foods they love in moderation. They still reach their goals doing this!
.
What is your favorite yummy treat??🧁

Jak tam wasz #tłustyczwartek? 😁 Ile #pączków na liczniku? 😁 U mnie narazie 3, ale noc jeszcze długa 😁😈 a jak najlepiej spalić te kalorie? Patrz wskazówka na #stories 🤣 równowaga musi być😅😁 #pączki #faworki #domowewypieki #thermomix #zielonaherbata #spalamykalorie #bedefitodjutra #słodkości #matkapolkazagranica #fatthursday #cheatday #polishtradition #doughnuts #donutworry #extracalories #howtoburncalories #hintinstory #lovecooking #madeinmythermomix #fuckdiet

Jak tam wasz #tłustyczwartek ? 😁 Ile #pączków na liczniku? 😁 U mnie narazie 3, ale noc jeszcze długa 😁😈 a jak najlepiej spalić te kalorie? Patrz wskazówka na #stories 🤣 równowaga musi być😅😁 #pączki #faworki #domowewypieki #thermomix #zielonaherbata #spalamykalorie #bedefitodjutra #słodkości #matkapolkazagranica #fatthursday #cheatday #polishtradition #doughnuts #donutworry #extracalories #howtoburncalories #hintinstory #lovecooking #madeinmythermomix #fuckdiet

Here’s a handy guide to some macro-friendly options by @the.perfectdiet:⠀
...⠀
🍳MACROS CHEAT SHEET🥑⠀
⠀
Eating the right macros is key to achieving the physique you’ve always wanted.⠀
_⠀
When selecting ingredients for fat loss or even for you’re bulking progress can be crucial to maximise efficiency. Selecting whole foods over processed/less nutritious foods has tons of benefits. High quality food ensures you have all the necessary nutrients to feel and perform at your best.⠀
-⠀
Try incorporating at least 80% of your diet with whole foods and notice the difference it makes to your overall energy.

Here’s a handy guide to some macro-friendly options by @the.perfectdiet :⠀
...⠀
🍳MACROS CHEAT SHEET🥑⠀

Eating the right macros is key to achieving the physique you’ve always wanted.⠀
_⠀
When selecting ingredients for fat loss or even for you’re bulking progress can be crucial to maximise efficiency. Selecting whole foods over processed/less nutritious foods has tons of benefits. High quality food ensures you have all the necessary nutrients to feel and perform at your best.⠀
-⠀
Try incorporating at least 80% of your diet with whole foods and notice the difference it makes to your overall energy.

🌿Bir egzersiz,birden fazla hedef... 🌿Üstelik  en yakın arkadaşların ile ... Aletli pilates dersleri;Omurganızı hizalar ve postürünüzü düzeltir;esnekliğinizi arttırır,sırt ve bel ağrılarını azaltır;nefesi düzenler ve kaslarınızı şekillendirir... 3 lü veya 4 lü grubunu oluşturabilir,veya bizim oluşturduğumuz gruplara dahil olabilirsin. ☎️0533 793 15 99 (whatsApp dan ulaşabilirsin)

#pilates #pilatesreformer #pilatesinstructor #ankarapilates #alacaatlıpilates #reformerpilates #gruppilates #workout #gymmotivation #fitpilates #studiopilates #pickoftheday #personaltrainer #balance #pilatesgirl #noexcuses #howtoburncalories #contrologia #motivasyon #pilatestv #aletlipilates #çayyoluankara #yaşamkent #alacaatlı #başkentüniversitesi #bilkentuniversity #çankayaüniversitesi

🌿Bir egzersiz,birden fazla hedef... 🌿Üstelik en yakın arkadaşların ile ... Aletli pilates dersleri;Omurganızı hizalar ve postürünüzü düzeltir;esnekliğinizi arttırır,sırt ve bel ağrılarını azaltır;nefesi düzenler ve kaslarınızı şekillendirir... 3 lü veya 4 lü grubunu oluşturabilir,veya bizim oluşturduğumuz gruplara dahil olabilirsin. ☎️0533 793 15 99 (whatsApp dan ulaşabilirsin)

#pilates #pilatesreformer #pilatesinstructor #ankarapilates #alacaatlıpilates #reformerpilates #gruppilates #workout #gymmotivation #fitpilates #studiopilates #pickoftheday #personaltrainer #balance #pilatesgirl #noexcuses #howtoburncalories #contrologia #motivasyon #pilatestv #aletlipilates #çayyoluankara #yaşamkent #alacaatlı #başkentüniversitesi #bilkentuniversity #çankayaüniversitesi

SHOULDER WORKOUT 🔥 ⁣
Def my favorite muscle group to train at the moment! I’m shoulder dominant and loveee the gains each week 😊⁣
⁣
▶️ rear delt flyes x 15 ⁣
▶️ barbell shoulder press x 10 SUPERSET with ⁣
▶️ upright row x 10⁣
▶️ sagi 6 way x 10⁣
▶️ front plate raise x 8 ⁣
⁣
Save & try! It’s a burner 🔥😊 ⁣
⁣
Anyone else love training shoulders too!? 👇🏻🙋🏽‍♀️

SHOULDER WORKOUT 🔥 ⁣
Def my favorite muscle group to train at the moment! I’m shoulder dominant and loveee the gains each week 😊⁣

▶️ rear delt flyes x 15 ⁣
▶️ barbell shoulder press x 10 SUPERSET with ⁣
▶️ upright row x 10⁣
▶️ sagi 6 way x 10⁣
▶️ front plate raise x 8 ⁣

Save & try! It’s a burner 🔥😊 ⁣

Anyone else love training shoulders too!? 👇🏻🙋🏽‍♀️

🏋️‍♀️How strength training carries over into real life 🏋️‍♀️ What's strength training? Lifting weights. Pushing your self each session to be better than the last one. Better form. More time under tension. More weight on the bar. Feel fucking badass when you hit a PR.

What does that have to do with the rest of your life?

EVERYTHING!

Wanna backpack and climb a fucking mountain? Lift weights. Want your husband to ask you to help him lift/carry something instead of another guy? Get strong. Want better balance as you age? Lift weights and get strong.

Now with the physical comes the mental as well. It takes a lot to push yourself in the gym when you want to quit. This mental fortitude can be transferred over in all aspects of life.

Be the best you can be. And when you know what you're capable of and you don't push yourself, well you're doing yourself a disservice. 
I personally feel that consistently lifting weights for the past 3 years has changed me in ways I could have never imagined. I know how to push myself even when times are tough. And they have been very tough this month between all my health issues and physical injuries.

Tell me how strength training has carried over in life for you in the comments!

#weightlifting #strength #personaltrainer #liftheavyshit

🏋️‍♀️How strength training carries over into real life 🏋️‍♀️ What's strength training? Lifting weights. Pushing your self each session to be better than the last one. Better form. More time under tension. More weight on the bar. Feel fucking badass when you hit a PR.

What does that have to do with the rest of your life?

EVERYTHING!

Wanna backpack and climb a fucking mountain? Lift weights. Want your husband to ask you to help him lift/carry something instead of another guy? Get strong. Want better balance as you age? Lift weights and get strong.

Now with the physical comes the mental as well. It takes a lot to push yourself in the gym when you want to quit. This mental fortitude can be transferred over in all aspects of life.

Be the best you can be. And when you know what you're capable of and you don't push yourself, well you're doing yourself a disservice.
I personally feel that consistently lifting weights for the past 3 years has changed me in ways I could have never imagined. I know how to push myself even when times are tough. And they have been very tough this month between all my health issues and physical injuries.

Tell me how strength training has carried over in life for you in the comments!

#weightlifting #strength #personaltrainer #liftheavyshit

FOCUS ON YOUR WEAKNESSES
-
Are you sick of going to the gym and seeing no results?
-
Chances are you aren’t actually challenging yourself in the gym. Like actually pushing the muscle to failure. You’re just completing reps just cuz. -
If you want to change your physique you need to challenge the muscle though the full range of motion but especially at its weakest point to push growth. Spider curls get the job done in this regard.
-
Aim for 3x8
-
You got this 💯

FOCUS ON YOUR WEAKNESSES
-
Are you sick of going to the gym and seeing no results?
-
Chances are you aren’t actually challenging yourself in the gym. Like actually pushing the muscle to failure. You’re just completing reps just cuz. -
If you want to change your physique you need to challenge the muscle though the full range of motion but especially at its weakest point to push growth. Spider curls get the job done in this regard.
-
Aim for 3x8
-
You got this 💯

🤔Starving yourself can be effective for weight loss?? 🤔⁣
⁣
100% wrong 🙅🏼‍♀️❌ there are so many health myths out there that are just ridiculous. Some may think that significantly cutting out calories will get you to lose weight quickly, when it can actually do the opposite. Starving yourself usually leads to rebound weight gain, it’s impossible to maintain and you’ll likely be missing out on essential nutrients. ⁣
⁣
When you start eating very little, your body goes into starvation mode. Your metabolism slows down and your body starts to save body fat. Once you eat a regular meal after starving yourself, your body will store it instead of using it. In the end just gaining more body fat. ⁣
⁣
I always recommend eating a balanced, healthy diet. I personally don’t restrict what I eat and just eat the unhealthy things in moderation! I eat smaller meals throughout the day to keep my energy up and metabolism working.

🤔Starving yourself can be effective for weight loss?? 🤔⁣

100% wrong 🙅🏼‍♀️❌ there are so many health myths out there that are just ridiculous. Some may think that significantly cutting out calories will get you to lose weight quickly, when it can actually do the opposite. Starving yourself usually leads to rebound weight gain, it’s impossible to maintain and you’ll likely be missing out on essential nutrients. ⁣

When you start eating very little, your body goes into starvation mode. Your metabolism slows down and your body starts to save body fat. Once you eat a regular meal after starving yourself, your body will store it instead of using it. In the end just gaining more body fat. ⁣

I always recommend eating a balanced, healthy diet. I personally don’t restrict what I eat and just eat the unhealthy things in moderation! I eat smaller meals throughout the day to keep my energy up and metabolism working.

I didn’t get here, because I had a path of roses laid out in front of me. I’ve been kicked and pushed to the floor. I’ve quit over and over until one day I decided I’m done. It’s time to change. Remember this pain you are feeling right now will become your greatest strength 💙

#riseandgrind #riseandshine #strongnotskinny #progressnotperfection #homeworkout #waybackwednesday #gymsharkwomen #girlswhotrain #girlswholift #howtogetabs #abs #gymlife  #girlswhosquats #howtoburncalories #legmuscles #legguide #functionaltraining #fitlife #exercise #fitfam #hustler #doboth #consultantlife #consultant #itconsultant #hotellife #hotelgym #livingthedream #tb

I didn’t get here, because I had a path of roses laid out in front of me. I’ve been kicked and pushed to the floor. I’ve quit over and over until one day I decided I’m done. It’s time to change. Remember this pain you are feeling right now will become your greatest strength 💙

#riseandgrind #riseandshine #strongnotskinny #progressnotperfection #homeworkout #waybackwednesday #gymsharkwomen #girlswhotrain #girlswholift #howtogetabs #abs #gymlife #girlswhosquats #howtoburncalories #legmuscles #legguide #functionaltraining #fitlife #exercise #fitfam #hustler #doboth #consultantlife #consultant #itconsultant #hotellife #hotelgym #livingthedream #tb

Side Note: You don't need a partner for this workout, but a bit of eye candy never hurt anyone! .
Meet Mike and Viv aka The King and Queen of Hiit, they have over 700 Hiit workout suggestions over at @mrandmrsmuscle Try this one at home
.
45 seconds of work | 15 seconds rest 
Repeat 4-5 rounds

1. Squat row
2. Good morning (Bend over & snap back to standing) 
3. Squat to upright row
4. Alternating squat lateral steps

#hiitworkout #hiit #loopbands #resistencebandsworkout #fullbodyworkout #leanmuscle #howtoburncalories #workoutgoals #fitnessmotivation #fitnesscouple #fatburn #fitnesschallenge

Side Note: You don't need a partner for this workout, but a bit of eye candy never hurt anyone! .
Meet Mike and Viv aka The King and Queen of Hiit, they have over 700 Hiit workout suggestions over at @mrandmrsmuscle Try this one at home
.
45 seconds of work | 15 seconds rest
Repeat 4-5 rounds

1. Squat row
2. Good morning (Bend over & snap back to standing)
3. Squat to upright row
4. Alternating squat lateral steps

#hiitworkout #hiit #loopbands #resistencebandsworkout #fullbodyworkout #leanmuscle #howtoburncalories #workoutgoals #fitnessmotivation #fitnesscouple #fatburn #fitnesschallenge

If you feel you have no control around food... That if left to your own choices, your body will sabotage you and make you gain weight.
That if you aren't following a strict plan, you will automatically go back to old ways.
That you just aren't meant to or capable of losing weight, eating healthy and it will always be a struggle for you.

What a sad sad lie you've told yourself for years.

The only reason you feel that way is because it's said over and over to you daily, and flooding your mind visually 24/7.

The ads on the radio.
The sponsor of your favorite podcast.
The commercial in your show.
The struggle of the movie character.
On billboards, in magazines, on Facebook and every other place a stupid ad can be to tell you how dieting is too hard and here's an easy way out.

It's not you.
It's all a mindset.

Here's what I tell my clients they need to do in order to fix this forever!

Experiment.

Because with an experiment there is no success or failure, there is just an outcome.
And with that outcome, YOU decide what you want to do with it.
This puts you back in charge and gives you control and a say in your life, maybe for the first time ever.

This AND your WHY for doing it all.

Because when you have a clear reason, that's bigger than a 6-pack or a date from that cute guy, there is NO force.
And it slowly becomes who you are, spreading into all areas of your life; changing you forever from the inside out.

Because how you do one thing is how you do everything.

And health is WAY more emotional than just physical.
Anyone can eat healthy and lose weight.

But it's the underlying feelings and attachments that we neglect and never resolve that keep us forever cycling and tearing ourselves apart.

This is what I specialize and am an expert in helping people with.

So when you're done with your diet, come find me.
Becaise ive got some private spots OPEN.

If you feel you have no control around food... That if left to your own choices, your body will sabotage you and make you gain weight.
That if you aren't following a strict plan, you will automatically go back to old ways.
That you just aren't meant to or capable of losing weight, eating healthy and it will always be a struggle for you.

What a sad sad lie you've told yourself for years.

The only reason you feel that way is because it's said over and over to you daily, and flooding your mind visually 24/7.

The ads on the radio.
The sponsor of your favorite podcast.
The commercial in your show.
The struggle of the movie character.
On billboards, in magazines, on Facebook and every other place a stupid ad can be to tell you how dieting is too hard and here's an easy way out.

It's not you.
It's all a mindset.

Here's what I tell my clients they need to do in order to fix this forever!

Experiment.

Because with an experiment there is no success or failure, there is just an outcome.
And with that outcome, YOU decide what you want to do with it.
This puts you back in charge and gives you control and a say in your life, maybe for the first time ever.

This AND your WHY for doing it all.

Because when you have a clear reason, that's bigger than a 6-pack or a date from that cute guy, there is NO force.
And it slowly becomes who you are, spreading into all areas of your life; changing you forever from the inside out.

Because how you do one thing is how you do everything.

And health is WAY more emotional than just physical.
Anyone can eat healthy and lose weight.

But it's the underlying feelings and attachments that we neglect and never resolve that keep us forever cycling and tearing ourselves apart.

This is what I specialize and am an expert in helping people with.

So when you're done with your diet, come find me.
Becaise ive got some private spots OPEN.

✨HIGH PROTEIN STAPLES by @PeteCataldo✨⠀⠀
.⠀
👉🏽Follow @PeteCataldo for more simple fat loss strategies⠀
.⠀
If you've been struggling to find enough protein to meet your daily goal, you'll want to save this post as a handy guide for future reference.⠀⠀
⠀⠀
Let's get into the different protein options you can incorporate to make sure you hit them gainz and fat loss goalz 😀⠀⠀
.
🍗Meat & Poultry: Chicken, turkey, beef, pork, bison are high-quality protein options. Don't forget the ground variety, too (just make sure you're opting for the lower fat, leaner ground options). These proteins are usually the foundation of your plan.⠀⠀
.
🍤Fish & Shellfish: Shrimp, tuna, salmon, tuna, scallops, tilapia, etc. There are a million options here to enjoy and almost all are low calorie and high protein. Aim for at least 1-2 servings of fish per week to get some awesome health benefits.⠀⠀
-⠀⠀
🍼Dairy: Milk, yogurt, cottage cheese, regular cheese. Low/non-fat Greek yogurt is the undisputed champ in this category for packing a ton of protein and comes in on the lower calorie end.⠀⠀
.
🍳Eggs: The incredible, edible egg can be made approximately 437 different ways and every time, it's awesome. The whole egg carries higher calories and some extra (beneficial) fats, while the egg white is pure, unadulterated protein. Play around with both versions.⠀⠀
.
🍅Meatless varieties: Tofu, tempeh, soy, seitan are perfect options for the vegans/vegetarians of the group that are looking for more protein to pack on muscle.⠀⠀
.
🥜Legumes: Beans, edamame, etc. are not the highest in protein, but still help move the numbers forward to help reach those goals. These should be a staple for the vegans and vegetarians of the bunch.⠀⠀
.
🥓Grab & Go protein: Jerky, protein powder, protein bars, etc. are fine options for anyone that's traveling and needs a quick and convenient protein source. If you struggle to meet your daily targets, protein powders and drinks really come in handy. But, always opt for whole food sources first and then supplement with the quicker options.⠀⠀
⠀⠀
Now go forth and get the meat sweats, like Joey Tribbiani. Know someone who'd benefit from this? Tag them in the comments.

✨HIGH PROTEIN STAPLES by @PeteCataldo ✨⠀⠀
.⠀
👉🏽Follow @PeteCataldo for more simple fat loss strategies⠀
.⠀
If you've been struggling to find enough protein to meet your daily goal, you'll want to save this post as a handy guide for future reference.⠀⠀
⠀⠀
Let's get into the different protein options you can incorporate to make sure you hit them gainz and fat loss goalz 😀⠀⠀
.
🍗Meat & Poultry: Chicken, turkey, beef, pork, bison are high-quality protein options. Don't forget the ground variety, too (just make sure you're opting for the lower fat, leaner ground options). These proteins are usually the foundation of your plan.⠀⠀
.
🍤Fish & Shellfish: Shrimp, tuna, salmon, tuna, scallops, tilapia, etc. There are a million options here to enjoy and almost all are low calorie and high protein. Aim for at least 1-2 servings of fish per week to get some awesome health benefits.⠀⠀
-⠀⠀
🍼Dairy: Milk, yogurt, cottage cheese, regular cheese. Low/non-fat Greek yogurt is the undisputed champ in this category for packing a ton of protein and comes in on the lower calorie end.⠀⠀
.
🍳Eggs: The incredible, edible egg can be made approximately 437 different ways and every time, it's awesome. The whole egg carries higher calories and some extra (beneficial) fats, while the egg white is pure, unadulterated protein. Play around with both versions.⠀⠀
.
🍅Meatless varieties: Tofu, tempeh, soy, seitan are perfect options for the vegans/vegetarians of the group that are looking for more protein to pack on muscle.⠀⠀
.
🥜Legumes: Beans, edamame, etc. are not the highest in protein, but still help move the numbers forward to help reach those goals. These should be a staple for the vegans and vegetarians of the bunch.⠀⠀
.
🥓Grab & Go protein: Jerky, protein powder, protein bars, etc. are fine options for anyone that's traveling and needs a quick and convenient protein source. If you struggle to meet your daily targets, protein powders and drinks really come in handy. But, always opt for whole food sources first and then supplement with the quicker options.⠀⠀
⠀⠀
Now go forth and get the meat sweats, like Joey Tribbiani. Know someone who'd benefit from this? Tag them in the comments.

☀️Morning workout☀️
.
⠀⠀⠀⠀⠀⠀
Ideal to perform at home or on holidays ☀️😎
.
.⠀⠀⠀⠀⠀
If you don’t have time to perform all the exercise, choose at least 6 out of 10 and do them non stop with 30 seconds rest in between the rounds.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀.⠀⠀⠀⠀⠀
Tag a friend and train together 💪 @classic_weightloss_management
.
#workouts #howtoburncalories #flatbelly #healthylife #fitness #fitvideo #abvideos #weightlossvideo #weightlossvid #fitfam #tightbooty #athomeworkout #howtotone #bootywork #weights #girlpower #teamochallenge #rayvanny #kondegang #twist  #howtoslimdown #flatstomach #abworkouts #cleaneating #easyworkouts

Credit! -  Train With Mila

☀️Morning workout☀️
.
⠀⠀⠀⠀⠀⠀
Ideal to perform at home or on holidays ☀️😎
.
.⠀⠀⠀⠀⠀
If you don’t have time to perform all the exercise, choose at least 6 out of 10 and do them non stop with 30 seconds rest in between the rounds.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀.⠀⠀⠀⠀⠀
Tag a friend and train together 💪 @classic_weightloss_management
.
#workouts #howtoburncalories #flatbelly #healthylife #fitness #fitvideo #abvideos #weightlossvideo #weightlossvid #fitfam #tightbooty #athomeworkout #howtotone #bootywork #weights #girlpower #teamochallenge #rayvanny #kondegang #twist #howtoslimdown #flatstomach #abworkouts #cleaneating #easyworkouts

Credit! - Train With Mila

☀️Morning workout☀️
.
⠀⠀⠀⠀⠀⠀
Ideal to perform at home or on holidays ☀️😎
.
.⠀⠀⠀⠀⠀
If you don’t have time to perform all the exercise, choose at least 6 out of 10 and do them non stop with 30 seconds rest in between the rounds.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀.⠀⠀⠀⠀⠀
Tag a friend and train together 💪 @classic_weightloss_management
.
#workouts #howtoburncalories #flatbelly #healthylife #fitness #fitvideo #abvideos #weightlossvideo #weightlossvid #fitfam #tightbooty #athomeworkout #howtotone #bootywork #weights #girlpower #teamochallenge #rayvanny #kondegang #twist  #howtoslimdown #flatstomach #abworkouts #cleaneating #easyworkouts

Credit! -  Train With Mila

☀️Morning workout☀️
.
⠀⠀⠀⠀⠀⠀
Ideal to perform at home or on holidays ☀️😎
.
.⠀⠀⠀⠀⠀
If you don’t have time to perform all the exercise, choose at least 6 out of 10 and do them non stop with 30 seconds rest in between the rounds.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀.⠀⠀⠀⠀⠀
Tag a friend and train together 💪 @classic_weightloss_management
.
#workouts #howtoburncalories #flatbelly #healthylife #fitness #fitvideo #abvideos #weightlossvideo #weightlossvid #fitfam #tightbooty #athomeworkout #howtotone #bootywork #weights #girlpower #teamochallenge #rayvanny #kondegang #twist #howtoslimdown #flatstomach #abworkouts #cleaneating #easyworkouts

Credit! - Train With Mila

☀️Morning workout☀️
.
⠀⠀⠀⠀⠀⠀
Ideal to perform at home or on holidays ☀️😎
.
.⠀⠀⠀⠀⠀
If you don’t have time to perform all the exercise, choose at least 6 out of 10 and do them non stop with 30 seconds rest in between the rounds.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀.⠀⠀⠀⠀⠀
Tag a friend and train together 💪 @classic_weightloss_management
.
#workouts #howtoburncalories #flatbelly #healthylife #fitness #fitvideo #abvideos #weightlossvideo #weightlossvid #fitfam #tightbooty #athomeworkout #howtotone #bootywork #weights #girlpower #teamochallenge #rayvanny #kondegang #twist  #howtoslimdown #flatstomach #abworkouts #cleaneating #easyworkouts

Credit! -  Train With Mila

☀️Morning workout☀️
.
⠀⠀⠀⠀⠀⠀
Ideal to perform at home or on holidays ☀️😎
.
.⠀⠀⠀⠀⠀
If you don’t have time to perform all the exercise, choose at least 6 out of 10 and do them non stop with 30 seconds rest in between the rounds.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀.⠀⠀⠀⠀⠀
Tag a friend and train together 💪 @classic_weightloss_management
.
#workouts #howtoburncalories #flatbelly #healthylife #fitness #fitvideo #abvideos #weightlossvideo #weightlossvid #fitfam #tightbooty #athomeworkout #howtotone #bootywork #weights #girlpower #teamochallenge #rayvanny #kondegang #twist #howtoslimdown #flatstomach #abworkouts #cleaneating #easyworkouts

Credit! - Train With Mila

☀️Morning workout☀️
.
⠀⠀⠀⠀⠀⠀
Ideal to perform at home or on holidays ☀️😎
.
.⠀⠀⠀⠀⠀
If you don’t have time to perform all the exercise, choose at least 6 out of 10 and do them non stop with 30 seconds rest in between the rounds.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀.⠀⠀⠀⠀⠀
Tag a friend and train together 💪  @classic_weightloss_journey
.
#workouts #howtoburncalories #flatbelly #healthylife #fitness #fitvideo #abvideos #weightlossvideo #weightlossvid #fitfam #tightbooty #athomeworkout #howtotone #bootywork #weights #girlpower #teamochallenge #rayvanny #kondegang #twist  #howtoslimdown #flatstomach #abworkouts #cleaneating #easyworkouts

Credit! -  Train With Mila

☀️Morning workout☀️
.
⠀⠀⠀⠀⠀⠀
Ideal to perform at home or on holidays ☀️😎
.
.⠀⠀⠀⠀⠀
If you don’t have time to perform all the exercise, choose at least 6 out of 10 and do them non stop with 30 seconds rest in between the rounds.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀.⠀⠀⠀⠀⠀
Tag a friend and train together 💪 @classic_weightloss_journey
.
#workouts #howtoburncalories #flatbelly #healthylife #fitness #fitvideo #abvideos #weightlossvideo #weightlossvid #fitfam #tightbooty #athomeworkout #howtotone #bootywork #weights #girlpower #teamochallenge #rayvanny #kondegang #twist #howtoslimdown #flatstomach #abworkouts #cleaneating #easyworkouts

Credit! - Train With Mila

☀️Morning workout☀️
.
⠀⠀⠀⠀⠀⠀
Ideal to perform at home or on holidays ☀️😎
.
.⠀⠀⠀⠀⠀
If you don’t have time to perform all the exercise, choose at least 6 out of 10 and do them non stop with 30 seconds rest in between the rounds.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀.⠀⠀⠀⠀⠀
Tag a friend and train together 💪 @classic_weightloss_journey
.
#workouts #howtoburncalories #flatbelly #healthylife #fitness #fitvideo #abvideos #weightlossvideo #weightlossvid #fitfam #tightbooty #athomeworkout #howtotone #bootywork #weights #girlpower #teamochallenge #rayvanny #kondegang #twist  #howtoslimdown #flatstomach #abworkouts #cleaneating #easyworkouts

Credit! -  Train With Mila

☀️Morning workout☀️
.
⠀⠀⠀⠀⠀⠀
Ideal to perform at home or on holidays ☀️😎
.
.⠀⠀⠀⠀⠀
If you don’t have time to perform all the exercise, choose at least 6 out of 10 and do them non stop with 30 seconds rest in between the rounds.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀.⠀⠀⠀⠀⠀
Tag a friend and train together 💪 @classic_weightloss_journey
.
#workouts #howtoburncalories #flatbelly #healthylife #fitness #fitvideo #abvideos #weightlossvideo #weightlossvid #fitfam #tightbooty #athomeworkout #howtotone #bootywork #weights #girlpower #teamochallenge #rayvanny #kondegang #twist #howtoslimdown #flatstomach #abworkouts #cleaneating #easyworkouts

Credit! - Train With Mila

☀️Morning workout☀️
.
⠀⠀⠀⠀⠀⠀
Ideal to perform at home or on holidays ☀️😎
.
.⠀⠀⠀⠀⠀
If you don’t have time to perform all the exercise, choose at least 6 out of 10 and do them non stop with 30 seconds rest in between the rounds.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀.⠀⠀⠀⠀⠀
Tag a friend and train together 💪 @classic_weightloss_journey
.
#workouts #howtoburncalories #flatbelly #healthylife #fitness #fitvideo #abvideos #weightlossvideo #weightlossvid #fitfam #tightbooty #athomeworkout #howtotone #bootywork #weights #girlpower #teamochallenge #rayvanny #kondegang #twist  #howtoslimdown #flatstomach #abworkouts #cleaneating #easyworkouts

Credit! -  Train With Mila

☀️Morning workout☀️
.
⠀⠀⠀⠀⠀⠀
Ideal to perform at home or on holidays ☀️😎
.
.⠀⠀⠀⠀⠀
If you don’t have time to perform all the exercise, choose at least 6 out of 10 and do them non stop with 30 seconds rest in between the rounds.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀.⠀⠀⠀⠀⠀
Tag a friend and train together 💪 @classic_weightloss_journey
.
#workouts #howtoburncalories #flatbelly #healthylife #fitness #fitvideo #abvideos #weightlossvideo #weightlossvid #fitfam #tightbooty #athomeworkout #howtotone #bootywork #weights #girlpower #teamochallenge #rayvanny #kondegang #twist #howtoslimdown #flatstomach #abworkouts #cleaneating #easyworkouts

Credit! - Train With Mila

☀️Morning workout☀️
.
⠀⠀⠀⠀⠀⠀
Ideal to perform at home or on holidays ☀️😎
.
.⠀⠀⠀⠀⠀
If you don’t have time to perform all the exercise, choose at least 6 out of 10 and do them non stop with 30 seconds rest in between the rounds.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀.⠀⠀⠀⠀⠀
Tag a friend and train together 💪 @fitness_wellnesstz .
.
#workouts #howtoburncalories #flatbelly #healthylife #fitness #fitvideo #abvideos #weightlossvideo #weightlossvid #fitfam #tightbooty #athomeworkout #howtotone #bootywork #weights #girlpower #teamochallenge #rayvanny #kondegang #twist  #howtoslimdown #flatstomach #abworkouts #cleaneating #easyworkouts

Credit! -  Train With Mila

☀️Morning workout☀️
.
⠀⠀⠀⠀⠀⠀
Ideal to perform at home or on holidays ☀️😎
.
.⠀⠀⠀⠀⠀
If you don’t have time to perform all the exercise, choose at least 6 out of 10 and do them non stop with 30 seconds rest in between the rounds.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀.⠀⠀⠀⠀⠀
Tag a friend and train together 💪 @fitness_wellnesstz .
.
#workouts #howtoburncalories #flatbelly #healthylife #fitness #fitvideo #abvideos #weightlossvideo #weightlossvid #fitfam #tightbooty #athomeworkout #howtotone #bootywork #weights #girlpower #teamochallenge #rayvanny #kondegang #twist #howtoslimdown #flatstomach #abworkouts #cleaneating #easyworkouts

Credit! - Train With Mila

☀️Morning workout☀️
.
⠀⠀⠀⠀⠀⠀
Ideal to perform at home or on holidays ☀️😎
.
.⠀⠀⠀⠀⠀
If you don’t have time to perform all the exercise, choose at least 6 out of 10 and do them non stop with 30 seconds rest in between the rounds.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀.⠀⠀⠀⠀⠀
Tag a friend and train together 💪 @fitness_wellnesstz .
.
#workouts #howtoburncalories #flatbelly #healthylife #fitness #fitvideo #abvideos #weightlossvideo #weightlossvid #fitfam #tightbooty #athomeworkout #howtotone #bootywork #weights #girlpower #teamochallenge #rayvanny #kondegang #twist  #howtoslimdown #flatstomach #abworkouts #cleaneating #easyworkouts

Credit! -  Train With Mila

☀️Morning workout☀️
.
⠀⠀⠀⠀⠀⠀
Ideal to perform at home or on holidays ☀️😎
.
.⠀⠀⠀⠀⠀
If you don’t have time to perform all the exercise, choose at least 6 out of 10 and do them non stop with 30 seconds rest in between the rounds.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀.⠀⠀⠀⠀⠀
Tag a friend and train together 💪 @fitness_wellnesstz .
.
#workouts #howtoburncalories #flatbelly #healthylife #fitness #fitvideo #abvideos #weightlossvideo #weightlossvid #fitfam #tightbooty #athomeworkout #howtotone #bootywork #weights #girlpower #teamochallenge #rayvanny #kondegang #twist #howtoslimdown #flatstomach #abworkouts #cleaneating #easyworkouts

Credit! - Train With Mila

☀️Morning workout☀️
.
⠀⠀⠀⠀⠀⠀
Ideal to perform at home or on holidays ☀️😎
.
.⠀⠀⠀⠀⠀
If you don’t have time to perform all the exercise, choose at least 6 out of 10 and do them non stop with 30 seconds rest in between the rounds.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀.⠀⠀⠀⠀⠀
Tag a friend and train together 💪 @fitness_wellnesstz .
.
#workouts #howtoburncalories #flatbelly #healthylife #fitness #fitvideo #abvideos #weightlossvideo #weightlossvid #fitfam #tightbooty #athomeworkout #howtotone #bootywork #weights #girlpower #teamochallenge #rayvanny #kondegang #twist  #howtoslimdown #flatstomach #abworkouts #cleaneating #easyworkouts

Credit! -  Train With Mila

☀️Morning workout☀️
.
⠀⠀⠀⠀⠀⠀
Ideal to perform at home or on holidays ☀️😎
.
.⠀⠀⠀⠀⠀
If you don’t have time to perform all the exercise, choose at least 6 out of 10 and do them non stop with 30 seconds rest in between the rounds.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀.⠀⠀⠀⠀⠀
Tag a friend and train together 💪 @fitness_wellnesstz .
.
#workouts #howtoburncalories #flatbelly #healthylife #fitness #fitvideo #abvideos #weightlossvideo #weightlossvid #fitfam #tightbooty #athomeworkout #howtotone #bootywork #weights #girlpower #teamochallenge #rayvanny #kondegang #twist #howtoslimdown #flatstomach #abworkouts #cleaneating #easyworkouts

Credit! - Train With Mila

KETO TACOS FOR #tacotuesday 😋😋😋
🌮 🌮🌮🌮🌮🌮🌮🌮🌮🌮🌮🌮🌮🌮🌮🌮🌮🌮🌮🌮🌮🌮WHO WOULD BE INTERESTED IN GETTING THE RECIPE FOR THIS FAT BURNING 🔥🔥MEAL⁉️HOW MUCH DO YOU LOVE #tacos🌮 ❓
👇🏽Comment Below 🤔👇🏽

KETO TACOS FOR #tacotuesday 😋😋😋
🌮 🌮🌮🌮🌮🌮🌮🌮🌮🌮🌮🌮🌮🌮🌮🌮🌮🌮🌮🌮🌮🌮WHO WOULD BE INTERESTED IN GETTING THE RECIPE FOR THIS FAT BURNING 🔥🔥MEAL⁉️HOW MUCH DO YOU LOVE #tacos 🌮 ❓
👇🏽Comment Below 🤔👇🏽

Starting a workout routine can be tough. There’s so many different options out there. 
Do you go to a gym? Do you find a free online option from Pinterest or YouTube? Do you do an at home workout program?
It can be so stressful for some that they just never even get started. 
Instead of being forever stuck in the analysis paralysis, read my newest blog post on how to get started working out. 
This five step guide to starting to work out will take you from not knowing at all what to do, to getting that cute booty off the couch and moving your body. 
Link to the blog post is in my bio. I’d love to know what stage you’re at in the process. .
.
https://www.ionlycameforthecake.com/how-to-start-working-out/ .
.
#personaltraing#transform20#skinnytostrong#bodytransformations#fittransformation#fittips#burnfatburn#gymtips#lossweightjourney#workoutfromhome#workoutvideosforwomen#howtoburncalories#6packguide#exerciseroutines#workouttips#weightlosstip#weighttrainingwomen#losefatfast#trainbetter#fitnesscommunity#weightlosscoaching#exerciseguide#howtogetfit#strengthfeed#fatlossgoals#transformationcoach#howtogetabooty#holistichealthcoach#healthymindset#workoutidea

Starting a workout routine can be tough. There’s so many different options out there.
Do you go to a gym? Do you find a free online option from Pinterest or YouTube? Do you do an at home workout program?
It can be so stressful for some that they just never even get started.
Instead of being forever stuck in the analysis paralysis, read my newest blog post on how to get started working out.
This five step guide to starting to work out will take you from not knowing at all what to do, to getting that cute booty off the couch and moving your body.
Link to the blog post is in my bio. I’d love to know what stage you’re at in the process. .
.
https://www.ionlycameforthecake.com/how-to-start-working-out/ .
.
#personaltraing #transform20 #skinnytostrong #bodytransformations #fittransformation #fittips #burnfatburn #gymtips #lossweightjourney #workoutfromhome #workoutvideosforwomen #howtoburncalories #6packguide #exerciseroutines #workouttips #weightlosstip #weighttrainingwomen #losefatfast #trainbetter #fitnesscommunity #weightlosscoaching #exerciseguide #howtogetfit #strengthfeed #fatlossgoals #transformationcoach #howtogetabooty #holistichealthcoach #healthymindset #workoutidea

⁣
👉🏼 So here’s the thing…⁣
⁣
💭 Macros calculators will get your foot in the door & give you some direction towards what your macros should look like, but are they accurate? And are they going to give you the results that you want to see?⁣
⁣
👉🏼 The answer is, most likely no & here’s why:⁣
⁣
Macro calculates cover the basics, your height, weight, total daily expenditure BUT they lack the most influential factor…⁣
⁣
🌟 The HUMAN factor (aka adaptation)‼️⁣
⁣
💡 As humans, we are an adaptive organism for survival purposes. Apply this to your nutrition⁣
⁣
Hear out this example:⁣
💭 If you are having 1,000 calories for 6 months and you get your macros from a free macro calculator, they most likely won’t work, here’s why 👇🏽⁣
⁣
After having 1,000 calories for months, your body has down regulated all of the factors (thyroid levels, leptin, metabolism efficiency) to save energy & survive ♻️⁣
⁣
So when you get your macros from an online calculator, whether they tell you to have 1,400 calories and your goal is to lose weight…it’s not going to give you weight loss bc of this human factor 🙁
⁣
I know this can be a bit confusing, but once you watch the video & it will help explain it better! ✅😁⁣
⁣
Do you have questions around what your macros should be or if they are in the right ranges? Send me a message & let’s see 😄👍🏽


👉🏼 So here’s the thing…⁣

💭 Macros calculators will get your foot in the door & give you some direction towards what your macros should look like, but are they accurate? And are they going to give you the results that you want to see?⁣

👉🏼 The answer is, most likely no & here’s why:⁣

Macro calculates cover the basics, your height, weight, total daily expenditure BUT they lack the most influential factor…⁣

🌟 The HUMAN factor (aka adaptation)‼️⁣

💡 As humans, we are an adaptive organism for survival purposes. Apply this to your nutrition⁣

Hear out this example:⁣
💭 If you are having 1,000 calories for 6 months and you get your macros from a free macro calculator, they most likely won’t work, here’s why 👇🏽⁣

After having 1,000 calories for months, your body has down regulated all of the factors (thyroid levels, leptin, metabolism efficiency) to save energy & survive ♻️⁣

So when you get your macros from an online calculator, whether they tell you to have 1,400 calories and your goal is to lose weight…it’s not going to give you weight loss bc of this human factor 🙁
⁣
I know this can be a bit confusing, but once you watch the video & it will help explain it better! ✅😁⁣

Do you have questions around what your macros should be or if they are in the right ranges? Send me a message & let’s see 😄👍🏽

Maybe a little change? ⠀
⠀
💪🏼 what you can’t see is how ACCOMPLISHED I feel! That was probably the hardest program we’ve ever done and we loved it! ⠀
⠀
💪🏼 It kicked our butts every day but that always made for such a great sense of accomplishment when done. Like I always say to my classes, ɴᴏ ᴏɴᴇ ᴇᴠᴇʀ ʙʀᴀɢs ᴀʙᴏᴜᴛ ᴛʜᴇ ᴇᴀsʏ ᴡᴏʀᴋᴏᴜᴛ ᴛʜᴇʏ ᴄᴏᴍᴘʟᴇᴛᴇᴅ, right? ⠀
⠀
⚡️I think it’s important to do something that challenges you, but remember, that will of course be different for everyone because we’re all at different levels. This is why we can never compare our journey to someone else’s. ⠀
⠀
💪🏼 On another note, the lack of major PHYSICAL changes is because of CONSISTENCY. I  consistently workout and I eat well most of the time. I don’t make drastic changes because I can’t maintain that (nor do I want to). ⠀
⠀
⚡️ But there ARE changes that you can’t see, like feeling stronger and more confident. I honestly feel like I get a little more confident each time I complete a program! ⠀
⠀
⚡️ Oh, and the 𝓯𝓻𝓲𝓮𝓷𝓭𝓼𝓱𝓲𝓹𝓼 I’ve made with the women I completed this program (and other programs) with, may just be the best part! We may do these workouts at home, but we are never alone! We are in it together!⠀
⠀
💥 𝙔𝙤𝙪’𝙧𝙚 𝙖𝙡𝙬𝙖𝙮𝙨 𝙞𝙣𝙫𝙞𝙩𝙚𝙙 𝙩𝙤 𝙟𝙤𝙞𝙣 𝙪𝙨 𝙨𝙤 𝙡𝙚𝙩 𝙢𝙚 𝙠𝙣𝙤𝙬 𝙬𝙝𝙚𝙣 𝙮𝙤𝙪’𝙧𝙚 𝙧𝙚𝙖𝙙𝙮 𝙩𝙤 𝙢𝙖𝙠𝙚 𝙖 𝙘𝙝𝙖𝙣𝙜𝙚!

Maybe a little change? ⠀

💪🏼 what you can’t see is how ACCOMPLISHED I feel! That was probably the hardest program we’ve ever done and we loved it! ⠀

💪🏼 It kicked our butts every day but that always made for such a great sense of accomplishment when done. Like I always say to my classes, ɴᴏ ᴏɴᴇ ᴇᴠᴇʀ ʙʀᴀɢs ᴀʙᴏᴜᴛ ᴛʜᴇ ᴇᴀsʏ ᴡᴏʀᴋᴏᴜᴛ ᴛʜᴇʏ ᴄᴏᴍᴘʟᴇᴛᴇᴅ, right? ⠀

⚡️I think it’s important to do something that challenges you, but remember, that will of course be different for everyone because we’re all at different levels. This is why we can never compare our journey to someone else’s. ⠀

💪🏼 On another note, the lack of major PHYSICAL changes is because of CONSISTENCY. I consistently workout and I eat well most of the time. I don’t make drastic changes because I can’t maintain that (nor do I want to). ⠀

⚡️ But there ARE changes that you can’t see, like feeling stronger and more confident. I honestly feel like I get a little more confident each time I complete a program! ⠀

⚡️ Oh, and the 𝓯𝓻𝓲𝓮𝓷𝓭𝓼𝓱𝓲𝓹𝓼 I’ve made with the women I completed this program (and other programs) with, may just be the best part! We may do these workouts at home, but we are never alone! We are in it together!⠀

💥 𝙔𝙤𝙪’𝙧𝙚 𝙖𝙡𝙬𝙖𝙮𝙨 𝙞𝙣𝙫𝙞𝙩𝙚𝙙 𝙩𝙤 𝙟𝙤𝙞𝙣 𝙪𝙨 𝙨𝙤 𝙡𝙚𝙩 𝙢𝙚 𝙠𝙣𝙤𝙬 𝙬𝙝𝙚𝙣 𝙮𝙤𝙪’𝙧𝙚 𝙧𝙚𝙖𝙙𝙮 𝙩𝙤 𝙢𝙖𝙠𝙚 𝙖 𝙘𝙝𝙖𝙣𝙜𝙚!

TOTAL Body Workout 🏋🏽‍♀️ [SAVE] for later⁣
⁣
Trx row x 10-15⁣
KB squat x 10-15⁣
Ski machine x 30 seconds - 1 minute⁣
X3 rounds⁣
⁣
Trx bicep curl x 10-15⁣
KB swings x 10-15⁣
Trx tricep extension x 10-15⁣
X3 rounds

TOTAL Body Workout 🏋🏽‍♀️ [SAVE] for later⁣

Trx row x 10-15⁣
KB squat x 10-15⁣
Ski machine x 30 seconds - 1 minute⁣
X3 rounds⁣

Trx bicep curl x 10-15⁣
KB swings x 10-15⁣
Trx tricep extension x 10-15⁣
X3 rounds

3️⃣ ways to 🔥burn calories🔥 without working out 🥳
.
.
Weight loss boils down to burning more calories than you eat (consistently over time), or said another way, eating fewer calories than you burn (consistently over time). .
.
🔥If you want to burn some extra calories, but don’t wanna work out, try these moves instead! .
.
🚶🏽‍♀️walk more. Park further away, take the stairs, keep a water bottle at your desk and walk to fill it up every couple hours. Sounds cliche, but it’s true that those things really add up. “Non-exercise activity thermogenesis” makes up a huge percentage of calories burned each day. .
.
💃🏽 dance party! Get some tunes going in the morning while you’re showering & getting ready for work, and shake that 🍑! Jam out in your car too, and if you have little kids, I guarantee they’d love a nightly dance party! .
.
🍆have more sex😏 go for endurance, strength, or both 😝
.
.
👯‍♀️Send this post to a friend who hates working out!! And let me know in the comments, what kind of “unconventional workout” would you try if someone showed you how? 👇🏽👇🏽👇🏽

3️⃣ ways to 🔥burn calories🔥 without working out 🥳
.
.
Weight loss boils down to burning more calories than you eat (consistently over time), or said another way, eating fewer calories than you burn (consistently over time). .
.
🔥If you want to burn some extra calories, but don’t wanna work out, try these moves instead! .
.
🚶🏽‍♀️walk more. Park further away, take the stairs, keep a water bottle at your desk and walk to fill it up every couple hours. Sounds cliche, but it’s true that those things really add up. “Non-exercise activity thermogenesis” makes up a huge percentage of calories burned each day. .
.
💃🏽 dance party! Get some tunes going in the morning while you’re showering & getting ready for work, and shake that 🍑! Jam out in your car too, and if you have little kids, I guarantee they’d love a nightly dance party! .
.
🍆have more sex😏 go for endurance, strength, or both 😝
.
.
👯‍♀️Send this post to a friend who hates working out!! And let me know in the comments, what kind of “unconventional workout” would you try if someone showed you how? 👇🏽👇🏽👇🏽

Did you know how many calories you burn doing daily activities?🤔 Let me know in the comments
down below.👇👇👇
-
Tag two of your friends who need to see this.🙄
-
You may think you need to exercise hard to burn calories throughout the day. That’s true, but you also burn a good number of calories while going about your normal daily tasks.
-
Losing weight isn’t always as simple as plugging numbers into a calculator. Your best bet is to eat well, exercise most days of the week, and keep at it 
for the long run.
-
💪💪💪If you want to learn more about weightlifting nutrition and health in general feel free to follow my page for awesome daily content.
.
.
.
.
.
#burncalories🔥 #calorieburner🔥 #caloriesburned🔥 #burningcalories🔥 #burncalorie
#burncaloriesburn #burncaloriesfast #calorieburner #calorieburning #calorieburned
#caloriesburn #caloriesburnt #caloriesburning #caloriesburner #burningcalorieslikeaboss
#dailyactivities #caloriesmatter #100calories #caloriesout #lesscalories #howtoburncalories
#burnmorecalories

Did you know how many calories you burn doing daily activities?🤔 Let me know in the comments
down below.👇👇👇
-
Tag two of your friends who need to see this.🙄
-
You may think you need to exercise hard to burn calories throughout the day. That’s true, but you also burn a good number of calories while going about your normal daily tasks.
-
Losing weight isn’t always as simple as plugging numbers into a calculator. Your best bet is to eat well, exercise most days of the week, and keep at it
for the long run.
-
💪💪💪If you want to learn more about weightlifting nutrition and health in general feel free to follow my page for awesome daily content.
.
.
.
.
.
#burncalories 🔥 #calorieburner 🔥 #caloriesburned 🔥 #burningcalories 🔥 #burncalorie
#burncaloriesburn #burncaloriesfast #calorieburner #calorieburning #calorieburned
#caloriesburn #caloriesburnt #caloriesburning #caloriesburner #burningcalorieslikeaboss
#dailyactivities #caloriesmatter #100calories #caloriesout #lesscalories #howtoburncalories
#burnmorecalories

Daily check in... see exercise I’ve always been good with, but first part of having a problem is admitting it 🤣

Daily check in... see exercise I’ve always been good with, but first part of having a problem is admitting it 🤣

Let me know if you can relate to any of these:⁣
⁣
⁣
🙋🏻‍♂ You were going to go to the gym today but something either more fun or important came up⁣
⁣
🙋🏻‍♂You used to be an athlete when you were younger and you get desperate to get back to prime shape. You overwork yourself and either get hurt or can't keep up with energy levels⁣
⁣
🙋🏻‍♂ You made healthy choices during the week but the weekend came around and that pizza & ice cream was sitting there so lonely⁣ ⁣🙋🏻‍♂You walk into the gym and are surrounded by what appears to be bodybuilders and marathon runners. You lack confidence and try getting out of there quickly because you're not sure what you're doing ⁣
⁣
🙋🏻‍♂Everyone goes to the gym at this time, it’s going to be way too busy⁣
⁣
Listen,⁣
⁣
Falling off the wagon is easy when it comes to fitness. Between work, school, life, and really good food there are many reasons that can prevent you from reaching your fitness goals, and not one of them make you a bad or weaker person. But it means your approach might be wrong.⁣
⁣
In order for a fitness plan and/or diet to be successful it needs to be sustainable. If you're coming home exhausted after the gym every week, not feeling rested and wondering why you're not seeing results, you're not alone. ⁣
⁣
🧠 Best tip: Go at a pace that works for YOU. There is no pressure to fit into a perfect mould⁣.
⁣
What are some reasons you've come up with in the past to not exercise?

#fitnessforlife #beatyourexcuse #fullbodyworkout #onlinetraining #corestrength #workoutmotivation
#womenshealth #fitstagram #fithealthyworkouts #getfitwithme #movewithpurpose #workoutideas #fitfluential #workoutvideos #homeexercises #instafitsociety #exersiseroutines #howtoburncalories #thatfitdoc #doctorcommunity

Let me know if you can relate to any of these:⁣


🙋🏻‍♂ You were going to go to the gym today but something either more fun or important came up⁣

🙋🏻‍♂You used to be an athlete when you were younger and you get desperate to get back to prime shape. You overwork yourself and either get hurt or can't keep up with energy levels⁣

🙋🏻‍♂ You made healthy choices during the week but the weekend came around and that pizza & ice cream was sitting there so lonely⁣ ⁣🙋🏻‍♂You walk into the gym and are surrounded by what appears to be bodybuilders and marathon runners. You lack confidence and try getting out of there quickly because you're not sure what you're doing ⁣

🙋🏻‍♂Everyone goes to the gym at this time, it’s going to be way too busy⁣

Listen,⁣

Falling off the wagon is easy when it comes to fitness. Between work, school, life, and really good food there are many reasons that can prevent you from reaching your fitness goals, and not one of them make you a bad or weaker person. But it means your approach might be wrong.⁣

In order for a fitness plan and/or diet to be successful it needs to be sustainable. If you're coming home exhausted after the gym every week, not feeling rested and wondering why you're not seeing results, you're not alone. ⁣

🧠 Best tip: Go at a pace that works for YOU. There is no pressure to fit into a perfect mould⁣.

What are some reasons you've come up with in the past to not exercise?

#fitnessforlife #beatyourexcuse #fullbodyworkout #onlinetraining #corestrength #workoutmotivation
#womenshealth #fitstagram #fithealthyworkouts #getfitwithme #movewithpurpose #workoutideas #fitfluential #workoutvideos #homeexercises #instafitsociety #exersiseroutines #howtoburncalories #thatfitdoc #doctorcommunity

ᗯᗴ ᖴᖇᗴᗩᛕᎥᑎǤ ᗪᎥᗪ Ꭵ丅!!!⠀
⠀
💪🏼We just completed the hardest 6 week program ever! We’ve done a lot of programs but this one was different. I definitely went into this one worried that I might not be able to do it.⠀
⠀
💥 There is such a great sᴇɴsᴇ ᴏғ ᴀᴄᴄᴏᴍᴘʟɪsʜᴍᴇɴᴛ when completing a challenging program, that in my opinion, you just can’t get going to the gym. And you can disagree, but having done both, I know that for me and my husband, THIS is what works!⠀
⠀
💥 I stopped going to the gym (I only go there now to teach, even though I get a free membership) about 10 years ago. 𝕀 𝕛𝕦𝕤𝕥 𝕨𝕚𝕤𝕙 𝕀 𝕙𝕒𝕕 𝕥𝕣𝕚𝕖𝕕 𝕥𝕙𝕚𝕤 “𝕒𝕥 𝕙𝕠𝕞𝕖 𝕥𝕙𝕚𝕟𝕘” 𝕊𝕆𝕆ℕ𝔼ℝ!⠀
⠀
If you:⠀
💪🏼 Go to the gym every day but aren’t getting the results you want⠀
💪🏼 Are bored doing the same thing over and over at the gym⠀
💪🏼 Want to lift weights at the gym but don’t really know what to do⠀
💪🏼 Aren’t working out at all because you don’t have time to get to the gym⠀
💪🏼 Want new, unique, awesome exercises/workouts⠀
💪🏼 Want to exercise for less than an hour⠀
💪🏼 Want a plan made for you that you can just follow and not have to think about it⠀
💪🏼 Finish your workout and don’t feel very challenged⠀
⠀
⠀
🌟 Then you need to join us! I’m opening spots in my private wellness community so if you’re curious about these at home programs, why not give it a try! What do you have to lose?

ᗯᗴ ᖴᖇᗴᗩᛕᎥᑎǤ ᗪᎥᗪ Ꭵ丅!!!⠀

💪🏼We just completed the hardest 6 week program ever! We’ve done a lot of programs but this one was different. I definitely went into this one worried that I might not be able to do it.⠀

💥 There is such a great sᴇɴsᴇ ᴏғ ᴀᴄᴄᴏᴍᴘʟɪsʜᴍᴇɴᴛ when completing a challenging program, that in my opinion, you just can’t get going to the gym. And you can disagree, but having done both, I know that for me and my husband, THIS is what works!⠀

💥 I stopped going to the gym (I only go there now to teach, even though I get a free membership) about 10 years ago. 𝕀 𝕛𝕦𝕤𝕥 𝕨𝕚𝕤𝕙 𝕀 𝕙𝕒𝕕 𝕥𝕣𝕚𝕖𝕕 𝕥𝕙𝕚𝕤 “𝕒𝕥 𝕙𝕠𝕞𝕖 𝕥𝕙𝕚𝕟𝕘” 𝕊𝕆𝕆ℕ𝔼ℝ!⠀

If you:⠀
💪🏼 Go to the gym every day but aren’t getting the results you want⠀
💪🏼 Are bored doing the same thing over and over at the gym⠀
💪🏼 Want to lift weights at the gym but don’t really know what to do⠀
💪🏼 Aren’t working out at all because you don’t have time to get to the gym⠀
💪🏼 Want new, unique, awesome exercises/workouts⠀
💪🏼 Want to exercise for less than an hour⠀
💪🏼 Want a plan made for you that you can just follow and not have to think about it⠀
💪🏼 Finish your workout and don’t feel very challenged⠀


🌟 Then you need to join us! I’m opening spots in my private wellness community so if you’re curious about these at home programs, why not give it a try! What do you have to lose?