Dealing with low back pain?? Strengthen your glutes (booty) and hamstrings (below your booty)!!! 1. Bench Glute Bridge. You can perform these on a box, stepper, couch..whatever you have accessible! This is a great way to fire up your glutes. You can add a dumbbell or barbell to your lap but be sure to get your form right first and start with light weight and work your way up. I also love doing these one leg at a time!! Keep a neutral spine and your chin tucked. Thrust your hips from your heels and really squeeze those buns! 🍑
2. Elevated Glute Bridge. These will fire up your hamstrings.
3. Romanian (Straight Leg) Deadlifts. These can be done many ways as well...using dumbbells (1 or 2), kettlebells (1 or 2) or a barbell. Form is key here to ensure you’re mainly using your glutes and hamstrings and not so much your lower back. Keep your chin tucked, shoulders away from your ears and stick your chest and booty out as you bend over to keep a neutral spine. Again, start with lighter weight and work your way up after your form is perfected.
Please forgive me for being so awkward in front of the camera. I’m working on it! 😁
Sunday YardWork 🍂👊🍂
Because you can't have all those kettlebells freezing to the ground over when ❄ starts falling.
Unless... you were planning an EPIC workout 🤔
I'll be right back 🏃♂️
NEW Circuit tomorrow, Have a Day!
Cant Wait? 👇
A “glow up”/fitness journey/transformation isn’t about changing the way you look. It’s about discovering who you are, what you are capable of, and figuring out how to use your story to make an impact 💪🏼
⚠️Want a Program to Lose Weight?
Learn How to Lose 8-16 pounds of Weight!
Get more information The link is in the Bio.
✔️ We Guide You ⬇️.
Because we want the best for you💙✅. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
Finished Phase 2 today... tomorrow starts Phase 3!! That's 40/100 workouts in and I'm proud and honestly still enjoying #morningmeltdown100 The workouts are different enough to keep me interested, but similar enough to kinda know what I'm doing 💥
11 hours ago
Heres how our story began.... -
Got hooked up on a blind date from a mutual friend. Literally met him after my softball game. -
Started dating right after I graduated highschool and told him I was going to college 5 hours away. He moved down with me after dating for 3 months. -
Moved in with him at 5 months because the dorms wasn't my thing. -
Hated each other for several months after that. -
One day we woke up and got over it, moved into OUR first apartment together. Got engaged, adopted a cat (saved her from the back stairwell), was my rock when I was lost after my father died, graduate college, moved to the 2nd biggest city in the state, got married, moved again, started nursing school. -
Almost a decade together later, I'm so incredibly blessed to have him as much husband and my soul mate. He, our fur butt, my current family and future family is WHY I work so damn hard day in and day out. Because THEY deserve every blood, sweat and tear from me.
Today was big. 1) we’ve lived in our new house for a month and today hubby helped me set up a workout space in our unfinished basement. it’s kinda awesome! 2) I did my first workout (aside from walking) since my stroke. 4 months ago I was still in the hospital and today I did a real workout. Thanks to @megandaviesfitness for Clean Week. It was a perfect welcome back workout. I took it pretty easy and of course had a little 5 year old trainer with me 🤪 but it’s a victory nonetheless. 3) I didn’t feel scared or worried working out, which sounds silly but I’ve had some major anxiety about getting back to exercise because my stroke actually happened during yoga (wtf right?!) I am still Leary to do yoga but I just hurdled a major challenge in my road to recovery. 4) I’ve decided I’ll be a survivor, not a victim. 5) silly straws are the best for optimal hydration. #athomeworkout#myfirstworkoutsincemystroke#cleanweekforthewin#bod#strokesurvivor#healthisrelative
HEY MAMA! Remember this ---< It is not selfish. You are not a selfish person for taking care of yourself. But I’ll bet you are a happier one. Take care of YOU and you’ll be able to more joyfully take care of THEM! 💕
Today’s workout was The Crucible!! It was challenging AF!! 5️⃣0️⃣ Reps of 8 moves with army crawl on sliders for 45 seconds in between each move. My body was pushed beyond its limit today but I got it done!
Hope you had a wonderful day today 💖
13 hours ago
Day 34/100 is complete! ✅ This is just a very short clip of one exercise but this program is really making me stronger. My core, my upper body, my legs.⚡️⚡️
This is the first workout program that I’ve ever done where I feel the strength and changes everywhere and to think I am not even half way through.🤜🏻💥🤛🏻 .
Thank you @jerichomcmatthews for creating this badass program!!! Thank you @jesseblakemusic for the best beats!
And although I can’t tag them all - I have to thank my amazing girls! These women push me every single day to show up not only for myself but for them. They are rockstars! They are my tribe. They are my people!💗
4 exercises, 4 rounds, 40 sec.
Do each exercise for 40 seconds, then rest for 2 seconds. Make sure to do each leg for 40 seconds!
13 hours ago
I get it - it's getting colder & darker earlier. So often we wanna just get in our PJs with a hot cup of tea...but that doesn't mean we can't be posFITive & move our body just as we are! Here's a little something you can do any time & any where! Join me, tag a friend & get those endorphins rushin' 💪✨💜
13 hours ago
Week 6 day 5 of my workout is in the books ☑ I won't spoil it for anyone but let's just say there were A LOT of reps! 🥴 What you don't see in the pic is a mom who misses her daughter very much 💔 Divorce is hard. Being away from my daughter is even harder. You would think I would be used to it by now but I'm not. I'm thankful for the days that I do have Emma with me. Divorce (shared parenting) makes me appreciate my time with her even more 💞 I use that frustration and sadness (let's be real) to fuel me thru my workouts. Some days I barely get by. Other days (when I have her with me) I push myself a little harder. What motivates you to workout?
Today’s workout kicked my ass in less then 30 mins!! .
I NEVER just wear my sports bra & leggings well today I felt more confident then ever! I rewarded myself with 3 new workout outfit & they finally come in the mail & im obsessed!! .
I do wanna mention that I have started the no excuse November challenge group! If you need to be held accountable for workouts, I will help & so will the other coaches!!
Also if your info this workout outfit I’m hosting a VIP group on my Facebook page starting TOMORROW!!! So let me know if you want to see all these cute workout clothes I’ve been getting !! .
Raise your hand if you've ever talked yourself out of a workout for some lame-o reason 🙋♀️ I ALMOST did that today! I had no reason. I'm alive, my body is capable... it's just that my motivation wasn't there today.
The number one things people say to me is that they wish they had my motivation. Honestly, I do NOT always have the motivation.
Motivation isn't the secret. That's because motivation can disappear, motivation will start off strong and get weaker at times, motivation is temporary.
It's dedication, commitment, GRIT that keeps you in your journey, fighting, and moving forward.
It isn't about seeing the ENTIRE path- there's just no way that you could plan for everything. I mean life is crazy, it can knock you down, it can throw the craziest twists & turns at you.
You have to make sure your mental game is strong enough to stick to it even during the wildest of times.
My journey is definitely not perfect. There are days when I eat on track, but there are days when I'm walking to my favorite cookie place which just started making vegan cookies, BTW, that I can eat right now since I'm doing egg-free and what was I talking about... SQUIRREL 🤣
There are also days when it's like pulling teeth get to my workout. I promise myself 5 minutes and if I want to stop after that, I stop.
Here are some ways to stay dedicated
1️⃣ If your body needs rest, rest it. If you're injured, rest
2️⃣ Think about WHY you're working out. What's your goal? What's your why? What will it FEEL like to be done
3️⃣ Are you feeling down, anxious, listless? That's even MORE reason to get up and DO something! You NEED serotonin and endorphins
4️⃣ Use my 5 minute rule. If you still want to stop after 5 minutes, do it! But it's the start that's the hardest part
5️⃣ Make sure you're fueling your BRAIN with great information, and positive quotes, speakers, and role models. Pick up The 5 Second Rule by Mel Robbins or listen to a great podcast like #themodelhealthshow
6️⃣ Surround yourself with people who GET it, will hold you accountable, and will cheer you on! That's what I love about the accountability groups I host!
P.S. If you need/want a laugh today, you HAVE to watch my stories!
Fundamental is truly special this week. The burn is phenomenal and the music is pretty good! It’s kind of a “i just gotta get through each sequence” type of class 🤣
14 hours ago
SATURDAY is a GREAT day for PILATES 🔥 Try these core burning moves to get your blood flowing and to get your muscles stretched & lean, You will thank yourself later 🤸♀️ Swipe Right 👉
𝔹𝕖𝕟𝕖𝕗𝕚𝕥𝕤 𝕠𝕗 ℙ𝕚𝕝𝕒𝕥𝕖𝕤
🔥Increased Muscle Strength
🔥Balanced Muscular Strength
🔥Improved Stabilization of Spin
🔥Rehab of Muscle Injueies
🔥Prevention of Muscle Injuries
🔥Improved Balance & Coordination
🔥Increased Lung Capacity
🔥Increased Body Awareness
14 hours ago
No Gym, No Problem ❌ ⠀
The VDip Power Station is available now | Link in bio
15 hours ago
A conversation I frequently have with my clients is a chat about what they are doing post work out🤔
I like to use the analogy that our body is like a car 🚘 when we are the gym we burn fuel ⛽️
Afterwards it is important to fuel our body with a quality protein source and carbohydrate source so that we can put fuel back into the car to repair/build tissue -< 💪🏽 muscle
Post work out I use a hydrolyzed whey + fast digesting carb source so that I am able to put the ⛽️ back into the 🚘 (aka my body) since I don’t normally have a meal immediately after the gym I prioritize getting in high quality pro pro + carbs.
My current staple is Magical Charms flavored Phormula-1 + a 1/2 scoop of ignition 🤤
When I tell you it taste like the bottom of a bowl of lucky charms I am not lying to you 😤
DM me if you have questions about what to do after your training sessions to secure the gains and ensure you’re recovering! 🤗
#Progress is still happening even if you didn’t wake up with a six pack and a Beyoncé booty 😏. Keep feeding, watering, sun-ing, and pruning (aka training, eating, resting, repeating) and that bloom is going to be INCREDIBLE! #ConsistencyIsKey
15 hours ago
Why I give into temptation and maybe you should too.
Do you eat healthy 100% of the time? Probably not!
Well, why not? Um, because nobody is perfect! Right?!?!
I'm a strong believer in the 80/20 rule. Eating clean and healthy 80% of the time while enjoying treats the other 20%....like chocolate...gimme all the chocolate!
If we constantly deny ourselves foods we desire we will go CRAZY! We may even completely fall off the wagon and go on a binge fest. That is no way to live. So, go ahead and EAT THAT CAKE, but just enjoy ONE piece to satisfy your tastebuds.
Need help with your eating habits? Let's chat! Send me a message and we'll get you on track!
15 hours ago
Need a little at home workout? 🏡Try this booty burner with a resistance band or with nothing but those legs (just increase the reps)!🦵🏽
Focus on going slow and controlled! Try to isolate those glutes!🍑
3 sets of 15 each side
⭕️Donkey kick backs
Even getting a little workout in is better than nothing!👍🏽
Let me know if you try it!👏🏽
⭐️WHAT WILL MY WORKOUT LOOK LIKE?
This just the a little bit of what is included in the app.
This is a home workout example for those who do not want to spend extra on a gym membership or just don’t have the time to travel. You can get an excellent workout at home with very minimal equipment. ——————-
Your workouts are based not only on your fitness level but also the equipment you have access to.
16 hours ago
What’s stopping you? Take your workouts to the next level with the VDip Power Station 💪🏾
16 hours ago
Full Bikini Two Piece S-XL Available NOW! 🔎Moscow
17 hours ago
Slide into Saturday (hehe) with this fun 40/20 slider workout!
The 40/20 Slider Fun!
Set a timer for 40 seconds of work, 20 seconds of rest between moves. Rest an extra minute between rounds and complete 3-5 rounds through!
40 seconds Squat to Curtsy Lunge
20 seconds Rest
40 seconds Jack Push Ups
20 seconds Rest
40 seconds Low Reverse Lunge Slide (20 seconds per side)
20 seconds Rest
40 seconds Alternating Slider Plank Circles
20 seconds Rest
40 seconds Alternating Slider Tabletop Curls
1 minute Rest
What’s your Saturday workout plan!?
Real talk: when i first started working out, 5-6 months after having Lilah, i was extremely self conscious. Like i thought i was actually TOO skinny to be working out, let alone coaching.
People made comments about my size all the time, to the point i was extremely uncomfortable with myself. I couldn’t help it, but the constant remarks had me in tears. My anxiety as a new mom just continued to sky rocket. I couldn’t take it & i needed something to change.
When starting out, since i was already smaller people would be so quick to say “you’re already skinny, why do you need to do this” (for real wish i would’ve gotten a dollar for every comment along these lines) and yeah, to a point they were right. But skinny isn’t the goal. Healthy is the goal, and that’s not something i could claim to be.
“Healthy” comes in all shapes & sizes, this just happens to be mine. And yup, yours very well may look different, but no matter what, FLAUNT it.
I’m working to become the best version of myself, and I’m damn proud.
23 hours ago
🔙✨Giving you a throwback Legs for Days Workout! 🎥 I recorded this video last year on our honeymoon (exactly one year ago!! 😮), but never posted until now! 🙈 We'll focus on sculpting beautifully lean legs by just using our bodyweight, no equipment needed.🦵🔥
❤️Remember to LIKE & SUBSCRIBE for weekly updates from yours truly! Sending you beachy, sunny vibes on this chilly November weekend Friends!✌️😎🏖
Some aaaamazing upper body action happening today. I think upper body on the TRX is my favorite muscle group to do! Note I am doing a modified version of all exercises. The lower you are to the ground with the TRX the harder it will be. •
Do you like working upper body or lower body better? I feel like the ladies looooove working the 🍑. •
4 rounds 30 sec on 10 off:
Reverse grip row
Optional: add in a few minutes of jump rope between each round.
1 week ago
No equipment needed for this circuit 🙌🏼 4 exercises, 30 seconds each, for 4 rounds or you can complete each exercise separately!!
Don’t forget to double tap 💛 and save for later!
1️⃣ 30 sec | crunch with leg extension
2️⃣ 30 sec | cross body toe touch
3️⃣ 30 sec | (15 sec each leg) single leg mountain climber
4️⃣ 30 sec | shoulder tap to cross body mountain climber
👇🏼👇🏼How often do you incorporate workouts?
Wearing @gymshark camo seamless leggings + recess sports bra
3 days ago
I may be slower and barley off the ground on these, but I’m so proud of myself for continuing to challenge myself safely when almost 30 weeks along. My fitness level is incredibly different than before, but I’m so grateful that I’ve been able to move! As with all exercise, if expecting, please consult with your physician. •
These are perfect exercises to throw into your leg day to get your heart rate up. They don’t require too much room if you’re at the gym and are BURNERS. •
If you don’t enjoy plyometrics, majority of these moves can be modified and are still very effective 💛
Single leg lunge jumps
YOUR BELLYBLASTER WORKOUT!!!
Looking to up your core game? Well I’m @chrisfreytag and I’ve got a workout for you!! Don’t forget that your core isn’t just the muscles that line the front of your body, but we also have to strengthen our back for core stability! In this workout we will be focused on your core (and back) so come along and do this workout with me today. Better yet, tack it onto the end of your workout as a CORE FINISHER!! 👊
Some combination movements that incorporate a few muscle groups together in this CORE series. Intense movements with isolation of the abs, combined with a heavy weight will bring the heat 🔥 to your core.
** Equipment: Sweat towel, yoga mat, a set of medium to heavy weighted dumbbells, and a water bottle.
1️⃣FULL BODY ROLL UP PRESS OUT
2️⃣OVERHEAD PULL/ CHEST FLY WITH LEG RAISE
3️⃣SINGLE ARM ROW + TRICEP KICKBACK (Goal is to keep hips stable in the single arm plank work!) 4️⃣PLANK T-PRESS
6️⃣FULL BODY ROLL
10 Reps Each
✅AIM FOR 10 TOTAL REPS OF EACH EXERCISE, COMPLETING THE CIRCUT A TOTAL OF 3 TIMES!
Swipe ➡️➡️ to see each exercise broken down.
Now who’s ready to up their core game? 👊❤️ Challenge a buddy to do this with you today! It’s all about positive encouragement and finding a community that will workout with you! ———————
SAVE IT: Save this workout to your collections by using the 'save' ribbon in the lower right corner below this post. That way you can come back ＋ do it anytime you’re looking for a core finisher!