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✨✨Until one is committed, there is hesitancy, the chance to draw back, always ineffectiveness. ✨ ✨Concerning all acts of initiative and creation, there is one elementary truth the ignorance of which kills countless ideas and splendid plans: that the moment one definitely commits oneself, then providence moves too.✨ ✨All sorts of things occur to help one that would never otherwise have occurred. A whole stream of events issues from the decision, raising in one's favor all manner of unforeseen incidents, meetings and material assistance which no man could have dreamed would have come his way. ✨ ✨Whatever you can do or dream you can, begin it. Boldness has genius, power and magic in it. ✨ ✨Begin it now. ✨ ✨ -Goethe

Sure, we may go a little over board and I think EVERY SINGLE person will over indulge in some way or another over the next 2 weeks! . But you don’t have to fret or feel like you’ve failed! . Quit with that non sense! . Do what you can, while you can, be mindful, stick to the basics and enjoy yourself! . Take peace of mind knowing that you can have a group of ladies who are focused on maintaining, keeping momentum and getting right back to it, that have your back! You’ve got a program, plan and guide that has your back too and the excitement and motivation of a fun new challenge to see you through!!! . Don’t go at I alone and don’t get stuck thinking that maintenance and momentum won’t carry you through the festivities feeling successful too!!! . Drop a 💪🏼 below if you can take pride in knowing maintaining, having balance and a plan is progress too! . #milspouse #quickworkouts #sweatfest #morningroutine #morninghustle #metime #getmovinghavefun #fittribe #earlyriser #miraclemorning #5secondrule #gritandgrace #momstrong #getmotivated #busymoms #postpartumjourney #womenwithambition #nursingmoms #goalsetter #abgoals

Ahhhh I was given to go-ahead this week!! 🎉 I get to add TWENTY ladies to my VIP January virtual bootcamp. This program doesn’t actually come out until April, but I get to bring 20 ladies along for the VIP ride starting January 14th! Drop a 🤷🏽‍♀️ below if 20 minute workouts, meal plans done for ya, and a group of ladies all doing the same workouts sounds like a January game plan you’d like to get behind!! 💃🏽💃🏽💃🏽 - - - - - - - - #christmastime #newyearsresolution #eventplannerlife #braidlife #redhairgirls #bostonterriernation #christmasspirit #quickworkouts

.. 3 years ago I purchased my first program dvd. I did not even want the dvd, it just happened to come with the shakes I wanted. If you have followed me long, you know the story... a girl who was skinny who never worked out, and made fun of all the fit girls. I was challenged to try the program for 1 week. I did it to just get this chic off my back. 1 week later I had to come to terms that the 30 minute workouts I had done for 6 days had me feeling all kinds of good. I had to suck it up and agree there was something to these home workouts that I made terrible fun of. That week was a game changer in my life and 21 days later I was hooked. Fast forward 1 year the online digital “fitflix” library came out and changed the game for me even more.... I guess I should say it changed the game for a lot of people. I was able to start hooking ladies up with hundreds of workouts for the same price I purchased that one single dvd for a year before. I was able to try new things and different kinds of workouts, and I’ve been able to change my body and mind in my late 30’s. Sometimes things fall into your lap that you least expect. And when something has changed my life so drastically, who am I to keep this gift to myself. .. I have open January enrollment for my accountability squad. Quit creepin’ girl, and just try it out.💋 . . . . . #homeworkouts #girlmom #nikewomen #absafterbaby #momabs #quickworkouts #homegym #christianfitness #christianmoms #charlottemoms #heartandhome #hearthandhand #magnoliahome #beautyjunkie #girlmomlife #hotmessmom #momminainteasy #momma #mum #youvsyou #goodvibes

When it comes to Christmas for some reason we do one of these 2: 🦃 Forget all habits we have created & have a free for all (which is then clouded with guilt) 🦃 Or worry about what we should be eating that we don’t enjoy ourselves & secretly eat later (I have done both by the way 🙋🏼‍♀️🙋🏼‍♀️) If you can remember nothing else, if everything gets clouded, if you feel like you can’t do this or don’t have the energy for Christmas then do this & only this: 🎅🏼 AT EVERY MEAL FILL 1/2 YOUR PLATE WITH VEGGIES. 🎅🏼 If you are going somewhere that veggies are not loved then bring some with you! 🎅🏼 If your not a big veggie fan pick the ones you like & eat 1/2 your plate or those What are your go to veggies for Christmas? 👇🏻

Like to train alone, want some structure to gym routine? Have a friend or relative returning to fitness after a long period of inactivity? #onlinetraining #onlinefitnessprogram #videodemos #strengthandconditioning #periodisedprogram #health #wellness #performance #healthyhabits #gym #homeworkouts #quickworkouts #fatloss #weightloss #musclegain

WEEK 7 = THEME: BE PREPARED 👍🏻 YES, 6 WEEKS OF ADDING A SUPER FOOD INTO OUR DIET is over. 👏🏼 It is the time to KEEP UP WITH THESE GOOD HABITS and to be prepared!!! 👌 ➡️To have these superfoods on hand ➡️To make them staples ➡️To be regularly on your shopping lists ❓❓❓ WHY? * To Be Happy & Healthy In Winter * To Make This Season Of The Year One Of The Favourite Ones * To Spend Lots Of Time Outdoors * To Beat Grey Cold Days * To Let Your Inner Sun Shine ✅ GOAL: every day remind yourself of at least one of the good habits (IDEALLY 3 A DAY) you implemented in last 6 weeks and include it in your daily meals ⬇️ An initial tip: 💚 1 start your day with LEMON & GINGER tea 💚 2 with each meal and snack have a GOOD FAT 💚 3 add a FERMENTED FOOD and some GREENS to main meals 💚 AND DO NOT FORGET TO ADD SOME EXERCISE - I was bad with LIVE balance board training last 2 weeks. 🏂 However, I’m back on the track and I’ll do my best to catch up with the session this LAST WEEK OF CHALLENGE. 🏂 Watch out for the SESSIONS FROM SLOVAKIA, I have got my BOARD with me ( Facebook group in my BIO) 🏂 Keep SHARING your YOUR PROGRESS: 💚 1 in the comments below 2 during the week share the RECIPES 3 tag me in @andrearohonova2018 & use the hashtags: 💚 #fitontheboard #1weektochristmas #beprepared 💚 MESSAGE ME Or Comment YES if you want your 7 Week tracking PDF

30 mins daily exercise routines! Weights Circuit: 🔅4 Exercises 🔅4 Sets🔅15-30 Reps 🔅Maximum rest 30 secs in between sets. This circuit is guaranteed you’ll be sweating by the end of it! If you’re not you need to be working harder! 🔅Increase you weights & reps! 🔅Your last 3 reps should be your hardest and the last one your maximum effort! 🔅You want to see results then push yourself harder! 👍🏼#weightscircuit #30minsexercise #thisgirlcan

Do you want to see results??⁣⁣ ⁣⁣ ⁣⁣ 💥💥SHOW. UP. EVERY. SINGLE. DAY. 💥💥 ⁣⁣ ⁣⁣ ⁣⁣ I won’t lie to you and tell you it’s easy or that I’m motivated to workout daily. If it was easy, everyone would do it. 🤔⁣⁣ ⁣⁣ It’s hard, inconvenient, frustrating, exhausting, etc. But I will tell you that it is SO REWARDING and worth every struggle. You will never regret a workout. Showing up even on the days you least want to are when it matters most. 🙌🏼⁣⁣ ⁣⁣ Accountability is key. Thankfully I have a pretty awesome community of girlfriends working on their health right alongside me. 💕⁣⁣ ⁣⁣ Ready to feel and look your best? Do you want to stick with you goals this time? In need of some daily encouragement? Message me, I’d love to be your accountability buddy! ☺️⁣ ⁣ ⁣ #bettereveryday #accountabilitycoach #sweatitout

You can workout and not leave the ground. My kinda workout!!! 😂😜 . Kids. House. A teething baby. 2 dogs. 2 businesses .. it’s Christmas..... I love cookies 😂💕😍 and YES I make time for fitness for SO many reasons! 💪🏼💕🙌🏼 . Mental health. Physical health. Energy levels. Boost metabolism. Maintain a healthy weight. Increase muscle. Prevent disease and pain. Be able to do what I love. To chase my kids and play with them all day. The list goes ON! ❤️ . We can choose to let excuses get the best of us. We can choose to stay in the same place. But I REFUSE to waste potential- we cannot be what we were made to BECOME by staying where we are. ❤️ . We can keep making excuses and watching others accomplish their dreams, or we can start making it happen for ourselves amen?! . Can’t wait to lead my New Year Transformational Group!! We are getting prepped now so we can hit the ground running in January!! 💪🏼 Workouts are 20 mins!! 🤗 Enrollment is open! 🎉 Save your spot! 📩 Fill out my application (link in bio!) and let’s chat about your goals!! 💕 Can’t wait!! . . #fitmomof2 #homefitness #slaytheday #gritandgracelife #gracenotperfection #quickworkouts #coreworkout #transformationtuesday #fitmomlife #toddlermomlife #dailymotivation #postpartumfitness #balletfit #dancer #flexibility #dancefitness

Who’s still getting those workouts in this week? 🙋‍♀️ The holidays can get stressful and time can start to feel limited getting all of that last minute shopping, cleaning, cooking, etc done! # Here’s my motivational thought for you: if you took 30 minutes 3 days this week to spend some time on yourself for a workout would it put you that far behind? # In all honestly I find time and the above excuses. If I can find the time I know you can too! We are leaving for a mini vacation on Thursday afternoon with no gym. So I’ve prioritized go get my 3 strength workouts in this week before we go. If I can make the time for this you can make the time too 💪 : : : : #mommotivation#holidaymotivation#motivating#inspire#onlinetrainer#letgoofexcuses#pregnant#pregnancyworkout#postpartum#postpartumworkout#busymom#busymoms#stayathomemomes#athomeworkouts#quickworkouts#pregnantbump#babybump#holidays#fitholidays#fitmom#fitpregnancy


13 Hours Ago

“Nothing looks as good as CONFIDENCE feels.” 🙌 Heard this quote today and it evoked SO many emotions!! 💕 You all see the hard work, you see the progress, you see the physical transformation BUT what I really want to share is the real VALUE of this journey:: Mental Strength 💪. Convincing myself that my past does NOT dictate my future, trading in negative self-talk for positive affirmations, realizing that focusing on bettering myself is the LEAST selfish thing I could do for my kids, allowing my insecurities and self-doubts to come to the surface so I could fight through them instead of burying them deeper has NOT been easy, at all. But 100% worth it and completely life-changing! EVERYBODY has struggles. They DO NOT define you. How you choose to respond to them does! 👊

Ladies… these 3 things are stopping you from losing stubborn fat… ⁣ ⁣ I get it.. it’s frustrating. You’ve been working out 6 days a week, being “perfect” on your diet, and saying no to your favorite foods... but the scale won’t budge.⁣ ⁣ Here are 3 MISTAKES you are probably making that are stopping you from losing fat. ⁣ ⁣ 🚫 OVERINDULGING ON PROCESSED SUGAR⁣S ⁣ It doesn’t matter if it’s a paleo dessert, vegan dessert, or whatever type of dessert. If you are overeating sugar, you are going to have a heck of a time losing stubborn fat. Pay attention to how much sugar you are eating. Replace processed treats with natural sugar like whole fruit! ⁣ ⁣ 🚫 OVEREXERCISING⁣ ⁣ Yes, there is such thing as too much exercise! Overexercising causes stress to your body - which in turn causes your body, to hold onto fat! In my program, The DREAM Body Method, I teach my clients how to get more bang for their buck during workouts. These workouts allow them to spend less time in the gym and cause less stress to their body. DOUBLE-WHAMMY!⁣ ⁣ 🚫 NEGLECTING WATER⁣ ⁣ #drinkyowater! Water is so so essential to fat loss. I am not saying that drinking water alone will cause you to lose, but if your body is dehydrated it cannot burn fat! Drinking water is one of the easiest ways to turn up your fat-burning capacity. ⁣ ⁣ Ok - did you find this helpful? Do you want more mini-trainings like this?? Let me know down below 👇🏼 . . . #cardio #cardino #cardiosucks #dietingtips #dietssuck #hormonalbalance #hormonebalance #hormoneimbalance #loseweight #weightlosstips #weightlossjourney #busymom #tiredmom #bossbabe #busybabe #lowcaloriemeals #lowcaloriesnack #lowcalorierecipes #quickworkouts #athomeworkout #athomeworkouts #quickworkout #9to5life #corporate #fatlosscoach #femaleentrepreneur #womeninbusiness #womaninbusiness #fatloss

Me vs. this dang step!! Ummm..... I think IT won! One thing is for sure...This is DEFINITELY NOT your mama's old school step class!! Only 20 minutes but totally kicked my booty, but in a really awesome, fun way 😁🙌 I am so excited how this is going to help those mamas that I work with that are in a time crunch to get their daily workout, but still want serious results! Want to try a free sample of this program that is releasing in January (you don't have to use a step to try it)? Just drop me a 💪 . . . . . #busymomlife #busymama #needmoretime #quickworkouts #quickworkout #moveyourself #newyearsgoals #homeschoolmama #schoolcounselor #postpregnancyfitness #fitmamas #mamafitness #mamaof3

Work those legs & booty from all angles with this advanced lunge move: around the world lunges!💪🏼🌎⠀ ⠀ The goal is to squeeze your glutes at the bottom of the lunge as you return to the starting position. Remember to brace your core & breath throughout!⠀ ⠀ One rep is when you complete all 6 of the around the world lunges. Try 3 sets of three reps to your next workout!💪🏼👌🏼🎉⠀ ⠀ Hit that ♥️ if you want more exercise videos like this!

You’re not fat you are just big boned⁣⁣ ⁣⁣ My mom would say. After I came home crying after school one day because a boy called me fat…⁣⁣ ⁣⁣ And for years I would say it and believed it, yet my doctor made me see a nutritionist because I was over weight….⁣⁣ ⁣⁣ No my I wasn’t big boned, I was overweight (but thanks for always trying to make me feel better, mom❤️)⁣⁣ ⁣⁣ To this day adults that knew me as a kid say they are SHOCKED how I turned out ⁣⁣ ⁣⁣ I wasn’t always little⁣⁣ Wasn’t always healthy ⁣⁣ And def wasn’t always active - HA I hated physical activity ⁣⁣ ⁣⁣ *fun fact - I would always cheat on my mile run 😂 ⁣⁣ But what I have learned is that who you were in the past or who you are now doesn’t define you and your future ⁣⁣ ⁣⁣ If you want to lose weight and get the dream body you have always wanted while still eating ice-cream⁣⁣ ⁣⁣ YOU CAN DO IT!⁣⁣ ⁣⁣ its all about making the commitment to change, asking for help, and doing the work⁣⁣ ⁣⁣ && remember it takes time & patience ⁣⁣ ⁣⁣ BELIEVE me my body is NOT from genetics - I come from a family with history of being overweight ⁣⁣ ⁣⁣ And if you want to overcome your past, your “genetics” and make a change to build a healthy lifestyle and the body you dream about ⁣⁣ ⁣⁣ Then JOIN ME in my 8 Week New Years Challenge!⁣⁣ ⁣⁣ This challenge will give you all the tools you need to learn how to lose weight in an enjoyable empowering way that doesn’t make your restrict yourself from foods! ⁣⁣ ⁣⁣ Click the link in my bio to sign up! ⁣⁣ . . . . . . . . #newyearschallenge #newyearsresolution2019 #busymomlife #transformyourlife #weightlossstories #foodfreedom #weightlosschallenge #iam1stphorm#1stphorm #legionofboom#1stphormathletesearch#bethe1#wedothework#duespaid #gettingfitforlife #newyearnewme #2019resolutions #crushingmygoals #healthyfortheholidays #bye2018 #jewishholiday #waitingforsanta #hello2019 #2019me #8crazynights #highcarbs #trackingmacros #quickworkouts #newyearnewmechallenge #beyourbestself

A different view 💪🏿😎❤️ There are so many ways to help manage stress, anger, anxiety, etc.... what are some ways helping you battle the uneasy feelings? 🤔🤔🤔 #readwriteworkout #justafewofmine #mondaysworkout #unicornsocksnall #hiitworkout #healthandfitness #9round #kickboxingfitness #30min #cardio #strengthtraining #abs #tone #burnfat #relievestress #relievethemondays #getitin #quickworkouts

. Just Breathe... . INHALE... EXHALE... . Reminded myself this after squeezing in a quick workout, not because I was completely out of breath. Heart rate definitely up with that Tabata Style workout, but more so with just everyday life. . Taking care of sick little ones is not for the weak or weary😅 . After Ellie Bug woke up at 2am crying and saying her ear hurt, then this morning complaining that her throat hurt...I knew I had to get her in to the pediatrician. She begged and pleaded all morning to not take her in. She was just there right before Thanksgiving, and did not want to do the "stick test" on her throat again. . Sure enough...she did, and she's got strep (again), ear infection, and a bulging eardrum. Doc says she is contagious for 24 hours, so those plans to go see Santa tonight will just have to wait🎅🏼 . Thankful for no fevers, praying for no spreading, living on a whole lot of grace! . Remember to just.breathe💗 . . . . .

Trying my best to stay focused on my nutrition this week, even as the Christmas goodies surround me. 😳⁣ ⁣ Today’s lunch: ⁣ Spinach, arugula, peppers, onions 💚💚⁣ Hard boiled egg 1/2 ❤️⁣ Veggie patty ❤️⁣ Dressing 🧡⁣ Grapes 💜⁣ ⁣ ⁣ ⁣ #mealprepmadeeasy #waterfirstveggiesmost #vegetarianlifestyle #healthyeatinglifestyle

♥️ Here's a fun one. Fast and sweaty. . 3 to 5 rounds with 60 seconds of rest at the end of each round. . Squat to overhead press Goblet squat Shoulder taps Same leg reverse lunges Hand release or regular pushups 10 to 15 reps (per side) . Will you do it?! . . . . . #growandglowgals #averymerryfitmas #iifymbabes #homeworkouts #quickworkouts #totabodyworkouts #hiitwork #cardiosucks #tightglutes #reverselunges #liftandsweat #trainingwithapurpose #momweightloss #mommyfatloss #postbabyfatloss #momworkouts #hottotone #absathome #gluteworkouts #nasmcpt #fatlossworkouts #noexcusesmom #youareworthit

15 Minute Mindset Muscle & miniMeditation Workout! aka the You Can Have it ALL Workout series! This week you’re getting 4 totally doable, feel good workouts. These are sneak previews of what’s inside the next 90 Day Challenge! 😳 Dumbbells are helpful, but use water bottles if you’re in a pinch! 5 steps: 1️⃣Watch the one minute Mindset tip. 2️⃣Swipe left for the workout vid! 3️⃣Do 45 seconds of each exercise 4x! 4️⃣Swipe left for the mini-Meditation. 5️⃣Smile. You have it ALL. 💓if you’re HERE for this! xo, Katie #beginnerfitness #homeworkouts #funworkouts #quickworkouts #brainpower #braintraining #brainboost #trynewthings #trainyourbrain #trainyourmind #mindsetandmuscles #feelbetter #movemore #bodyimagemovement #bodypositivefitness #bodyimage #bodypositive #highachiever #personalgrowth #personaldevelopment #howtomeditate #meditation #selflovewarrior #ladyboss #ladybosslifestyle #2019goals #workoutmotivation #workoutroutine #bodyweightworkout

.. My abs may be going on Christmas vacation with my kids. My laundry may be piled to the ceiling, I may have eaten most of the Costco cookie tin by myself the past month. .. But this girl is doing her best. And my best is better than quitting. .. Repeat after me girlfriend. “Grace not perfection”. Which is exactly what the name of my accountability group is. Because we mommas truly don’t give ourselves enough of it!!💓💓 . Now off to squeeze in a 20 minute workout from my online system before the kiddo gets home. We got this ladies!!!!!👊🏻 . . . . . #absafterbaby #momabs #christmascookies #gracenotperfection #christmasmadeeasy #nogym #skinnytostrong #skinnytostrongjourney #skinnytofit #nikewomen #90degreebyreflex #blondehair #quickworkouts #girlmom #postpartumbody #postpartumbody #graceoverperfection #christianmoms #christianwomen #modernfarmhouse #shabbychicdecor #wifey

“You’ll never find a rainbow if you’re looking down” - - - - #tonedbyclaudia #newgoals #quotestoliveby #training#pilatesinstructor #homeworkouts_4u #quickworkouts #strongmoms

Question - Do you think of your little ones 🧒 👶 as a barrier or a motivator to exercise?? Comment 👇⠀ _⠀ I used to think of them as a barrier, feeling like they were getting in the way of my workouts but now I've changed my mindset. ⠀ _⠀ Check out my NEW BLOG POST ✨link in bio✨ where I share my 10 exercises you can do with your kids and how to change to a more positive mindset.⠀ _⠀ Share your thoughts, comments, & struggles and if you found my info helpful please provide a comment on my blog! 🧡⠀ *⠀ #fitmom #healthymom #toddlermom #newmom #postpartumworkouts #quickworkouts #noexcuses #mindset #positivemindset #maternalmentalhealth

Swipe 🏃🏽‍♀️🏃🏽‍♂️ . 7 Days Until Christmas!!! - December.18th.2018 🎄🏃🏽‍♀️👠🎄🏃🏽‍♂️👔 . Cayman Islands Christmas Day Fitness Challenge Countdown . Today's Challenge - Hip Raises: How many can you complete in one minute? . Comment below with your total reps . Tag a friend to challenge you as well :) . 🏃🏻‍♂️👔🏃‍♀️👠 . Join Cayman's First Online Gym "BusyPro Gym" . For Busy Working Professionals🏃🏽‍♀️👠🏃🏽‍♂️👔 .............................. Only $24.00 USD a month . Full details in bio link . #7daysuntilchristmas #caymanislands #goals #newyear #newyeargoals #quickworkouts #shortworkouts #athomeworkouts #homeworkouts #fitnesschallenge #corporatefitness #corporatewellness #fitness #thanksgiving #grandcayman #christmas #christmasday #christmasdaycountdown

This is NOT normal. * I just finished taking spin and waiting to teach yoga. * The not normal part is me being at the gym for hours on end. * Those days are long gone. * Since I’m subbing the yoga class today I thought about skipping my regular morning workout. But truth....I so needed it. * Yesterday I got a ton of 💩 done but when I was finished I thought my head was going to explode. * I so needed a “me” moment. And I got it. 😁

Why is it when it comes to silly season we shop or bake like we are never going to see food again? Our grocery bill shoots up with all the goodies we bring in “just in case”. Just in case of: Visitors Impromptu party We get 10ft of snow 😂 Anyone is watching us 😳 Because we need to make sure we put on a show. Or we suddenly decide we need to bake everyone’s favourite cookie, 12 dozen mince pies (sorry mum 😂), Christmas cake, every dessert that you don’t usually have (hello trifle) 🎄 I have no idea of the answer to this except to say STOP! The shops are only closed Christmas Day!! 🎄 Buy what you need to make a lovely Christmas dinner with dessert if you want. You don’t need to buy for the whole holiday. 🎄 If you are hosting & people are bringing something be specific on what you want them to bring. 🎄 Make sure the deals don’t tempt you.. if you want 1 buy 1. The 2 or 3 for a price just makes you buy something that you wouldn’t have bought because there is a few cents off. 🎄 Don’t be tempted by the ads tempting your tastebuds they probably aren’t as good as the look in reality 🤷‍♀️ 🎄 If you don’t buy it your guests won’t notice because there will be other foods available to them! What’s the one thing you buy at Christmas that never gets eaten? 👇🏻 #busymums, #workouts #fitmother, #fitfam #intermittentfasting #wod #diet #nutrition #moderation #fitover40, #loveyourage, #fatloss, #db_fitness, #feelingmotivated #momlife #mumlife #allorsomething, #mytribe, #workoutlikeanimals, #pushuntilyoucantrestuntilyoucan, #metabolictraining, #metabolicconditioning, #mammyoftoddlerboys, #quickworkouts #doingwhatyoucanwithtoddlers #fitnessentrepreneur #onlinebiz #christmas

Benefits of 30 mins of Exercise Per Day: ❤️Heart health - Stroke - cardiovascular disease - metabolic syndrome - diabetes – ...minimise your risk with a half hour gym session and keep your heart and blood flow happy. 🔅Weight loss. ... 🔅Reduce stress. ... 🔅Mood booster. ... 🔅Energy burst. ... 🔅Improve memory. ... 🔅Increase productivity. ... 🔅Tap into creativity. ... _#girlswholift #girlswhoworkout #femaleinspiration #thisgirlcan #hearthealth

. 👇🏼 shirt says: “Mommin’ ain’t easy.”👇🏼 . Well, neither are mornings? 🤷‍♀️ . If it was easy, would it be as rewarding? 🤔 . Yup, getting up early sucks!!!! For a few minutes, but aim pretty sure that if you think about, it’s sucks even more when we feel like we aren’t taking care of ourselves and doing those things we want to do but can’t bring ourselves to do it during the hustle and bustle of Mom life, our busy schedules and chores. I get it! . I want you to have a solution that is easy to wrap your head around, implement and get you doing the things effectively and efficiently!!! . I promise, If you QUIT listening to your FEELINGS, you can and will DO anything you WANT to do!!! . But, I don’t feel like getting up early to do it...SO WHAT! You don’t want to feel like crud either!!! So get to it!! . Your feelings have so much pull and they will tell you all the lies! Lies I tell you, 🤪😜! You have to act FIRST! Get up and get to it! Before you feel! before you tell yourself mornings are hard, before you say you are too busy, before you say you fear the outcome, before you say EVERYONE else and EVERYTHING ELSE is more important! . You make it easier to take care of YOU! . #milspouse #quickworkouts #sweatfest #morningroutine #morninghustle #metime #getmovinghavefun #fittribe #earlyriser #miraclemorning #5secondrule #gritandgrace #momstrong #getmotivated #busymoms #postpartumjourney #womenwithambition #nursingmoms #goalsetter #abgoals

"Don't forget! Plan your workouts for the week and note them in your schedule to assure they are a part of your day. . 😇 Also, remember that some exercise is better than none. Rather than skipping the gym / workout altogether, make time for a quick one. ✅ Brisk walk ✅ Go for a quick sprint ✅ Check out some of the videos on our page for some quick workouts OR ✅ Come in for a quick HIIT session in the studio . Here's what on this week before the holiday closure. 👉🏼 . . . . . . #quickworkouts #hiit #getlean #stayfit #fitlifestyle #eatclean #personaltrainer #healthtips #instafit #fitness #motivation #boxing"

Meghan Miller

1 Day 11 Hours Ago

When work doesn’t feel like work, you know you’re onto something! 😊⁣ ⁣ ⁣ Spent several hours today pouring into my coaching business & here I am wishing I didn’t work tomorrow so I could stay up late continuing to work! 💕⁣ ⁣ ⁣ #beachbodycoachlife #happyhealthyhumble #workhardeveryday

Celine Frazier

1 Day 13 Hours Ago

Changing things up a bit for this week’s progress pic check-in to keep things into perspective. This time of year can be a little cray 😜 with all the parties, get together, gatherings and the food, ohhmmerrrgawwwd, the FOOD!!! Ya feel me?? 🙋🏻‍♀️ But despite the “busy-ness”, I still CHOOSE to take the time to focus on me! Lately, all I’ve got to spare is about 25 mins a day... but if you’re keeping up with my stories, you know that can be all it takes!!! We’re literally ALL “busy”!!! But when you think about it, our “busy” actually = our priorities! 😱 Think about it... what you choose to focus on is literally what matters to you most at the time! Does that include yourself - your own health and fitness 🤔 I can only speak for myself here but where I used to be is not where I’m going. I wasn’t happy, I didn’t feel good, my health was shit - that’s not living! So sparing 25 mins to workout? Yeah, that’s worth it to me any day of week! *travel time non existent as I literally just walk down the stairs to make it happen and press “play”* . #simplesolutions #idiotproof #progresspic #weeklycheckin #weightlossclub #onlinegym #netflixoffitness #streamableworkouts #onlineworkouts #onlinepersonaltrainer #quickworkouts #gettingfittogether #lifelongresolutions #25minsaday

Mouth drop..... 😮😮 HOTT 🔥MOMMA alert! . Can we just say #goals right here.... 😍I do not often compare myself to others bodies b/c comparison can be the thief of joy, but man she crushed it. 👊 she is an inspiration! . . I am legit sooooo freaking excited for this BRAND SPANKIN' new program to launch..... like seriously 😳 breaking all the rules about fitness! . . Skinny: 6 weeks of work 📅 6 days a week 🗓 20 minutes a day ⏱ 36 different workouts🏋️‍♀️ Customizable meal plan🍷🥑🥓🍠 . . . I'm taking 20 women 🙋🏼🙋🏼 with me on this journey, 20 women who want to start 2019 stronger, better, than they have any other year. 20 women who don't want this resolution to be just like the other years, where they start Jan strong but then fall off....Where you join a gym membership like 90% of the US then become part of the 65% that stop after two 2 weeks!!!!!!!! Break the cycle! We can do this momma! Lock arms and let’s conquer our goals together! . Interested in learning a bit more? Comment below or drop me a private DM.

Erica McDavitt

1 Day 14 Hours Ago

4 weeks until this new program kicks off. The prep workouts have me wanting MORE something fierce. But right now I’m just going to stay thankful for a plan to help me make it through the next week or two. I used to let the “holidays” - which let’s be honest are just 2 days out of the month - keep me from taking care of myself for the other 28. But when you can get it done in 20 minutes at home and learn how to put it at the top of your #holidayhustle to do list - you realize that sweat for your sanity is the best gift to give yourself. . . #homeworkout #holidaycountdown #quickworkouts #canikickit #morningworkout #momworkout #cardioday #metime

Mindful eating means... | #mindbodymonday ⠀ ⠀ ...slowing down the eating process so you can be conscientious and focus your senses on the food. Most people find that they’re satisfied with less food when they eat mindfully. ⠀ ⠀ Mindful eating tips:⠀ -Listening to internal cues versus external rules⠀ -Focusing on how eating makes you feel, rather than how eating affects your weight⠀ -Eating with balance, variety, and moderation⠀ -Eating with freedom and flexibility, without guilt⠀ -Savoring your food⠀ -Being a non-judgmental observer of thoughts, feelings, and actions around eating/meal times, and meeting true needs⠀ ⠀ This is a great technique to use around the holiday season. Are you practicing mindful eating? Hit ♥️ if you are working on becoming a more mindful eater!

Guess what… You don’t have to do cardio to lose weight. ⁣ ⁣ In the beginning of my weight loss journey, I thought I had to do tons of cardio in order to reach my goal weight. ⁣ ⁣ I thought if I didn’t add at least 20 minutes of steady-state cardio to the end of my workout, I wasn’t doing enough. ⁣ ⁣ I know now that this couldn’t be further from the truth. ⁣ ⁣ Yes, cardio can be a great tool to aid weight loss, but it isn’t the only way to reach your weight loss goals!⁣ ⁣ These days, instead of hopping on the treadmill or elliptical at the end of every workout, I incorporate heart-pumping exercises throughout my workout! This keeps my heartrate up throughout my entire workout and allows me to skip those boring cardio sessions. ⁣ ⁣ In my program, The DREAM Body Method, we discuss this further in the Exercise pillar. During this pillar, I teach you all about how you can redesign your workouts so you can burn MORE calories by incorporating aerobic exercises throughout your workout. ⁣ ⁣ Leave the ✂️ emoji down below if you are ready to CUT the cardio!⁣ . . . #cardio #cardino #cardiosucks #dietingtips #dietssuck #hormonalbalance #hormonebalance #hormoneimbalance #loseweight #weightlosstips #weightlossjourney #busymom #tiredmom #bossbabe #busybabe #lowcaloriemeals #lowcaloriesnack #lowcalorierecipes #quickworkouts #athomeworkout #athomeworkouts #quickworkout #9to5life #corporate #fatlosscoach #hormonecoach #femaleentrepreneur #womeninbusiness #womaninbusiness #fatloss

Two years ago I set out on a mission to eat better and never give up on my workouts. The left, was me in college working out 5 days a week with the mentality of “i can eat whatever i want because I’m exercising.” The middle is one year into my at-home workouts and actually planning simple nutritious meals ahead of time, and today on the far right, at 18 weeks pregnant. 💕🤰🏽so if you’re thinking: “I just don’t know if now is the best time..” - “There’s so much going on during the holidays...” - “All my money is going to Christmas gifts...” - “Maybe after the new year...” - ...You’re not alone. These are all things I’ve said to myself before this time of year, but there’s no better Christmas present or investment than in yourself. I’m not asking for perfection through the holidays, lord knows I’m far from it, and yet have still seen results. All I ask is that you choose YOU, and you don’t ever quit. Because that 20 minutes a day of choosing yourself first might just be the best decision you ever made. - Enrollment now open for my CONQUER YOUR LIFE VIP Access virtual bootcamp! 20 min workouts from your living room, personal meal plans + grocery lists, workout calendar with dry erase tracking, and all the support and accountability from ladies doing the EXACT same workout! Drop a 💃🏽 below for more info! - - - - - - - #preggoproblems #fitpregnancy #18weekspregnant #momgoals #futuremom #soontobemom #bostonterriermom #quickworkouts #beforeandafter #christmasgifts #newyearresolution

Who is ready to KRUSH some New Year’s goals along side ME for FREE?!?! I have a group starting January 8th for anyone (men/women) that owns Keridon’s Fat Krusher™ to join me for daily workouts and motivation. If you already own the DVD series, please send us an email to to be added to the list. On January 2nd, we will send you a link to join the Facebook group. Don’t have a copy? You can pick one up here: Once you purchase, you will receive a link on January 2nd to join the Facebook group.

⚠️ warning: newsflash !! You don’t have to post practically naked pics to be a successful fitness coach. Nothin wrong with showin some skin☝🏼, just sayin it’s not necessary for success😉 💫 You should never pressure family & friends to buy from you🗣👱🏼‍♀️👧🏽👨🏼‍🦱👩🏼‍🦰👩🏽‍🦱 💫 You don’t have to look like, act like, or eat like you’re this perfect fitness trainer 🏋️‍♂️to be regarded as the trusted, relatable, & helpful go-to 💫 You don’t need to have mastered your own fitness and nutrition to help others start their journey. This isn’t a personal training biz☝🏼 💫 You can have a full time job and/or be a full time mom & build this side hustle. I’d say that’s 99% of my team👭👭 💫 Most of the fitness/health/athletes you love & follow are an affiliate for product(s) or in network mktg. Why NOT you?🤔 💫 You don’t have to act & post like everyone else u see. In fact, it’s BEST to just be YOU🙌🏼 💫 You don’t have to see the full staircase, just take the first step” ~Martin Luther King Jr. 💫 But it DOES take a positive mindset to start! Like or Drop an emoji if u wanna talk this thru in the DM 😉

AnneMarie Miles

1 Day 17 Hours Ago

Our new 20 minute workout has my hunny and I cheesin 🤭 and sweating! And we didn't even have our step! 😲 . . We definitely aren't the most synchronized couple that ever lived, but hey, we know how to put in the work - even if we have to make silly faces along the way. 🤪 . . I love this new program not only for the length of each workout - 20 minutes is perfect for the mamas - but also because it really works on your mental fitness. 🧠🤯 . . Wanna give this workout a try? You'll be having as much fun as we were, I promise 😊 It's yours for free when you leave your favorite emoji below 👇


1 Day 17 Hours Ago

If you aren’t following @blondeponytail you need to! She started her 5 days of #fitmas today and it was a good one! Here’s what I did: 5 rounds for time of: -600 m run -8 plank to sumo DL to curl to press -16 renegade rows -24 walking lunges with reach -8 DB push-up burpees I used 20 lb. dumbbells • • • #merryfitmas #blondeponytailfitness #garagegym #quickworkouts

. "How many MONDAYS have been and gone since you said 'I'll start next week'? Take ACTION and START Today!!"👊🏼 . My kiddos are not feeling their best, so lots of bible stories, nursery rhymes, and Christmas books have made up our day. . Long day of... constantly praying for patience, remembering to extend grace, and reminding myself as I serve them...I serve Him. . And YES...I squeezed in 25 minutes for me, while they watched a learning movie about letter sounds. #sanitynotvanity . My ladies that are officially starting Day 1 of our December Challenge today, and my ladies who are crushing it in my 12 Days of FITmas Free Group...THEY motivate me!! They might be sending me thanks for what I do and letting me know how much they are loving it, but seriously seeing THEM show up amongst sickness, work, toddlers, busy season, and so much more KEEPS ME GOING!! . If you need something for YOU...even just 5 minutes a day (some ladies are just doing the move of the day in my Free Group)...then reach out and join us girl!! 👯💖 . . . . .

Is 2019 the year you’ll feel AWESOME in your body again? What if I told you it’s 100% possible in 15 minutes, 5x week, from home? Skeptical? I get it. Let’s read what the team says about the 90 Day Mindset & Muscle Transformation group: I went from couch potato to working out a minimum of three times a week. I highly recommend this. As I was kicking my usual yoga routines but last night (meaning my poses felt super strong) I realize that you’re creating some warrior women! Little by little my body has changed and I love that! Thank you. Thanks for your continuous boosting up, positivity, expertise and enthusiasm. So much improvement and push-ups from six months ago (even though I still don’t like them)! Grateful I can do these. Hit my all-time high with total push-ups. Love this mobility work out. The dog even got to hang out with me on the mat for a few of these! I will not give up or shut down! This group is great. Give love, get love!” Love the flexibility of this program. I have to tell you that all my training prior with you paid off big time in India. I was able to complete ninja yoga two hours daily and keep up with the best. It’s probably the closest thing to a real Boot Camp that I’ll ever do. I dreaded those classes but it was a huge accomplishment mentally physically to push beyond are perceived limitations. It’s amazing to see what we’re truly capable of. I track my activity on my watch and today gave me an award. This entire challenge has been part of a total reset for me so thank you! This group has helped to give me perspective on how quickly 90 days can go by, and yet how rewarding a personal accomplishment can be in those 90 days! Are you ready to feel like this too?! Yasssss! Registration is open! Link in bio to find out if you’re a good fit. 😘 xo, Katie #beginnerfitness #homeworkouts #funworkouts #quickworkouts #brainpower #braintraining #brainboost #trynewthings #trainyourbrain #trainyourmind #mindsetandmuscles #feelbetter #movemore #bodyimagemovement #bodypositivefitness #bodyimage #bodypositive #highachiever #selflovewarrior #personalgrowth #personaldevelopment

I keep telling myself how busy I am. Sure, we all are right now. But today I had to give myself a quick kick in the butt because all I needed was 20 minutes. We all have 20 minutes in our day and really, if we don’’s because we simply aren’t making it a priority. I remember feeling literally SICK AND TIRED constantly. So, when I sucked it up and made my health and fitness a priority, I realized how much better life can be when I was no longer feeling SICK AND TIRED. Those daily habits built to that motivation I thought I didn’t have. You CAN reach your goals. You CAN find the motivation. You CAN quit feeling sick and tired. You CAN find 20 minutes a day if you really want to without having a fancy, expensive, overcomplicated meal plan. The bottom line - you choose how and if you want to move forward. Once I told myself all the above today, you better believe I pressed play. I’m cheering you on! Did you press play today?!

If you are still struggling with pain, download you FREE guide today. 7-Day Strength and Mobility Reboot. = = = = = = = This guide is completely FREE and it gives you an outline of things that you can do daily (with a specific plan laid out for you) whether you are new to exercise or a grizzled vet of the iron. = = = = = = = It works really well if: 1️⃣ you have aches and pains that are not getting any better. 2️⃣ you are noticing that your body seems to not be moving as well as it used to. 3️⃣ getting out of bed in the morning requires an act of Congress. 4️⃣ after a long day of work (where you probably sit too much) your body feels like it needs to be stretched or cracked all over. = = = = = = = This guide lays out exactly what to do and when to do it. The only thing that would make this any easier is if I could follow the guide for you. = = = = = = = Click the link in my BIO to download your 7-Day Strength and Mobility Reboot = = = = = = = = = = = = = = #fitness #exercise #strengthtraining #personaltrainer #ebmfitnesssolutions #rehabfitness #trainharderandsmarter #trainsmarter #itrainonline #rehab #rehabilitation #physicaltherapy #dpt #quickanddirtyworkout #tcws #timeconstraintworkouts #quickworkouts #posture #physicaltherapy #neckpain #shoulderpain #shoulderrehab #yousittoomuch #ergonomics #situpstraight #lbp #lowbackpain #sciatica #badback #backpain


1 Day 20 Hours Ago

Happy Monday! 😁 It’s the beginning of exams week for me & ahhhh officially only one week left to get all the shopping, baking, wrapping, cleaning done! 🤯 The STRUGGLE is REAL but NOT an excuse to miss a Monday workout! This 25 mins of sweaty, stress-relieving, endorphin-boosting ME TIME is the deciding factor of whether I’ll be more like THE GRINCH or Buddy The Elf this week! Aaannnnd I think my family prefers the latter 😂🤣! . Pushing hard this week so I can fight off the stress and focus on what matters the most:: health, happiness, family time & memories! ❤️🙌 Who’s with me??

Let's face it, it takes a highly technically sound individual attacker to apply the perfect rear naked choke out on the streets but then again, it doesn't take long for any normal human to panic and freeze when their throat is held in a vice like grip. Be it technical or not, it's still a threat. Here in this video, one can see how to get out of a basic and most commonly applied wind pipe choke by a heavier and aggressive attacker. Remember, technique always beats strength. AND.... For those of you who have got the most predictable follow up question: "How to get out of a rear naked choke then?" The answer: There's always a way out but here....IT AIN'T ONE BIT EASY AND CHANCES ARE THAT YOU'LL FIND YOURSELF IN ONE BECAUSE YOU PISSED OFF A JIU-JITSU PRACTITIONER. IN THAT CASE, GOOD LUCK GETTING OUT OF THAT. 😁😁😁😁😁 Special shout out to @paintmeloud for remembering the full sequence of the technique. Awesome job! 👌👌👌😁 #forgecombatives #forgefightingfit FORGEF2 #neromma #fitness #functionalfitness #tactfit #pwoerdrills #powerperformance #hiit #intensity #insanity #chennaifitness #selfdefense #selfdefence #fightingfit #kravmaga #wrestling #grapplingarts #combatjiujitsu #fma #fightermindset #quickworkouts #tenminuteworkouts #chennaiworkout #chennaikravmaga #forgechennai

Hey y’all! So, I know many of you are thinking about making those New Years resolutions and somewhere in there it is going to include getting healthier, being more fit, and perhaps even losing weight. . How many times have you been making that New Years promise to: Hit the gym more? Eat more vegetables? Lose the weight? Quit giving up? . Can we be honest here?! How long does THAT motivation last? . So I know that it’s easy to get in your mind that “oh I am going to get back to the gym”, and yes, getting a personal trainer sounds amazing and you are finally ready to commit to cutting out all the bad food and eat nothing but fancy organic foods for all the days. . But.... But... But... . A healthy balanced lifestyle isn’t about turning your life upside down, or going all in that get results... . It is learning to show up every day, even when you don’t want to. To have the accountability and support in place to make those tough choices to show up on the mornings that come too soon, when you are short on sleep, and to do list is bonkers, that you show up and do some practical fitness and nutrition efforts for you. . If you feel you’d benefit from a Totally Devoted Fit tribe who is focused on being consistent that comes with: . 💜Access to all of our tips and tricks 💜Support and accountability 💜A quick workout designed for you 💜A personal trainer in your home, daily 💜All of our meal plans and recipes 💜A solution that is totally cost effective too, for the entire year ahead! . Then let’s chat...DROP A 💜 below if you are ready for THEE solution that helps you be consistent and supported in your efforts at living your best life!!! . 💜from one exhausted yet motivated momma to the other, I will tell you it is totally doable and we are here to root for you as you figure it out! . #milspouse #quickworkouts #sweatfest #morningroutine #morninghustle #metime #getmovinghavefun #fittribe #earlyriser #miraclemorning #5secondrule #gritandgrace #momstrong #getmotivated #busymoms #postpartumjourney #womenwithambition #nursingmoms #goalsetter #abgoals #strongmoms #momwifeboss #myreasonwhy #momlifestyle #motherhoodthroughinstagram #letthembelittle #motherhoodsimpl

Lol @ my horrible balance skills buttt these are my two favorite exercises from my cardio core workout today. I’m so thankful that I don’t have to try to plan out a workout each day, I just hit “play” and I’m told what to do :) if you’d benefit from online workouts you can do at home, drop a 🙋🏼‍♀️ in the comments or DM me & I’ll send you info on what I do 💓


1 Day 24 Hours Ago

I’m in limbo between programs for the next 4 weeks! What program (s) should I do next? I’m looking at: *Shaun Week *PiYo *Shift Shop Of course, Yoga from Yoga Studio will be sprinkled in.❤️ 💥Thoughts???💥 #busymomlife #quickworkouts #nursesofinstagram #nevermissamonday #bod #beachbodyondemand #tiredmama #momof3 #toddlermom #texasnurse #momsofinstagram #austinmom #shiftshop #piyo #shaunweek #workoutsforsanity #decemberstrong #healthmatters #healthandwellness #coachlife #accountability #support #atxfitness #austinfitness #cardio #hiit #39yearsyoung

It’s the season of GIVING (and fun recipes & twinkly trees) 🎄🎁 so I’m running a FREEEE & fun AF holiday group with some of my fellow coaches starting TODAY! ❤️💚 There’s a DAILY GIVEAWAY... and let me tell ya, these prizes are great. I want ‘em all to myself. 😆 . We’ll also have healthy holiday recipes for cocktails, cookies, main courses, you name it! 🥂🍪 Plus some info on the brand new program I’ve been testing out that’s focused on 20-minute workouts 🤯 & mental strength along with the physical aspect. . Absolutely NO pressure to sign up for the program because that’s not what this group is about 🤗 - just a way to share prizes & recipes while providing info on what might be a better workout option for you come January. 💪🏼 Especially if you want to avoid the hoards that’ll be flowing into the gym! . Link to the group is the first button from the link in my bio! Or DM me to add you! 💌 Can’t wait to see y’all in there! . . . . . #veganchristmas #energybites #superfoods #energyballs #christmastree #proteinballs #christmasgiveaway #christmaspresents #giveaway #holidaygiveaway #freegiveaway #veganchallenge #cocktailrecipes #vegancookies #cookierecipe #veganxmas #vegantreats #veganuary #quickworkouts #veganfitness #wfpb #wholefoodplantbased #seasonofgiving

11 things I’ve learned since becoming a mom of two: 1️⃣ Have ZERO expectations. Like, zero.🚫 2️⃣ Don’t buy nice furniture. Just don’t. 3️⃣ My mom and grandmother were (and still are) freaking superheroes. 👸🏻 4️⃣ Gratitude is one of the best ways to bring my spirits up when mom-ing (or life in general) gets hard. I write down 10 things ✨ I’m really grateful for, like REALLY just soak in the amount of gratitude I have for those 10 things, and imagine my life without them. It works wonders. 5️⃣ There is no such thing as “spoiling” your baby. 6️⃣ You know the chunky little baby-turkey-neck? It’s seriously one of the best things ever. 7️⃣ Baby fever is a real thing.🤷🏻‍♀️ 8️⃣ The value of time! I can do 10x the amount of the things I used to be able to do(pre-babies) in an hour worth of free time.🏃‍♀️💨 9️⃣ Being present is really REALLY hard. Like it’s mind blowing how hard it is! I didn’t realize how much I’m not enjoying the present moment until having kids. Wouldn’t life be so much simpler and content if we took things one moment at a time like our kiddos do? 🔟 Watching your baby is the most satisfying thing ever. 😍Watching them when they eat, when they sleep, when they are sucking in their soother. They are just so darn cute to watch! You would think it gets old, but it doesn’t. ⏸ “When you go out with your friends to eat the only thing you guys all talk about is your kids and how cool you used to be.” Via nativeinnashville...couldn’t have said it better myself.🤣🤦‍♀️ • • What would you add to the list?! • • • 📷: the amazing @photosbynuha

It's GIVEAWAY Time🎄🎁🎁🎁🎁🎁🎁🙌 8 Days Until Christmas!!! - December.17th.2018 . Miss Universe Cayman Islands @caitlin_tyson & I are proud to have giveaway a combined 17 spots into the 29 Day Body Fat Challenge which starts on Jan 1st - 29th. . Our goal is about self love and to help inspire our Cayman community🇰🇾 . We want to empower more locals JUST LIKE YOU👈🏾 to become the 2.0 version of yourself in 2019. As a CHRISTMAS GIFT, we would like to GIVEAWAY one month membership to my online "BusyPro Gym program to 20 individuals. . BusyPro Gym Includes: 1. Member portal online workouts 2. One Online fitness test per week 3. Outdoor group classes to meet new friends & connections 4. Prize GIVEAWAY @ every pop up class 5. Two meal plans 6. Daily support & accountability group coaching to #maximize your FAT LOST . Only thing that is MISSING IS YOU👈🏾 . Details To Enter Giveaway: 1. Comment the goals to PLAN TO SMASH💥 IN 2019👍🏾 2. That's it!🙌 it's pretty SIMPLE as we want to make this process EASY for you😉 ....................... 20 winners will be announced on Thursday. . Let's Go Cayman .............................. . Full details of "BusyPro Gym" can be found in bio link . Today's Episode Is Sponsored By: 1. Sports Supply Cayman 2. @Peripherallifeandstyle 3. @thefinishingtouchjewelry #8daysuntilchristmas #caymanislands #goals #newyear #newyeargoals #quickworkouts #shortworkouts #athomeworkouts #homeworkouts #fitnesschallenge #corporatefitness #corporatewellness #fitness #thanksgiving #grandcayman #christmas #christmasday #christmasdaycountdown

It's GIVEAWAY Time🎄🎁🎁🎁🎁🎁🎁🙌 . . 8 Days Until Christmas!!! - December.17th.2018 . Miss Universe Cayman Islands @caitlin_tyson & I are proud to have giveaway a combined 17 spots into the 29 Day Body Fat Challenge which starts on Jan 1st - 29th. . Our goal is about self love and to help inspire our Cayman community🇰🇾 . We want to empower more locals JUST LIKE YOU👈🏾 to become the 2.0 version of yourself in 2019. As a CHRISTMAS GIFT, we would like to GIVEAWAY one month membership to my online "BusyPro Gym program to 20 individuals. . BusyPro Gym Includes: 1. Member portal online workouts 2. One online fitness test per week 3. Outdoor group classes to meet new friends & connections 4. Prize GIVEAWAY @ every pop up class 5. Two meal plans 6. Daily support & accountability group coaching to #maximize your FAT LOST . Only thing that is missing - IS YOU . Details To Enter Giveaway: 1. Comment the goals to PLAN TO SMASH💥 IN 2019👍🏾 . 2. That's it!🙌 it's pretty SIMPLE as we want to make this process EASY for you😉 ....................... 20 winners will be announced on Thursday. . Let's Go Cayman .............................. . Full details of "BusyPro Gym" can be found in bio link . Today's Episode Is Sponsored By: 1. Sports Supply Cayman 2. @Peripherallifeandstyle 3. @thefinishingtouchjewelry #8daysuntilchristmas #caymanislands #goals #newyear #newyeargoals #quickworkouts #shortworkouts #athomeworkouts #homeworkouts #fitnesschallenge #corporatefitness #corporatewellness #fitness #thanksgiving #grandcayman #christmas #christmasday #christmasdaycountdown

Christmas can be stressful at the best of times without throwing trying to stay healthy in the mix. So if you are worried about piling on the weight this Christmas (that would be hard by the way) have a look at my top 5 tips. Each day this week I will go into more detail of each tip. Any questions just ask 👇🏻 or dm me.. #busymums, #toddlers #ditchthediet #workouts #fitmother, #fitfam #intermittentfasting #wod #diet #nutrition #moderation #fitover40, #loveyourage, #fatloss, #db_fitness, #feelingmotivated #momlife #mumlife #allorsomething, #mytribe, #workoutlikeanimals, #pushuntilyoucantrestuntilyoucan, #metabolictraining, #metabolicconditioning, #mammyoftoddlerboys, #quickworkouts #busymoms #doingwhatyoucanwithtoddlers #fitnessentrepreneur #onlinebiz

We all go through trying times that feel downright hard and uncomfortable, believe me you, I get it. It's what we chose to do with that discomfort that determines how we make it through. We can chose to embrace the challenges and prove to ourselves and others that we are strong, we are confident and we will be successful. . Instead of making excuses and getting stuck in the overwhelm...we can choose to embrace those challenges each day, excepting that each moment may not be pretty and the doubts and defeat may try to take over. But we don't allow them to over take our habits and efforts, because we know we made it through the day prior and are stronger for it. . The tough times, they take daily reminding of telling ourselves that "I can do this. I've got this. You are so much stronger than you think and have so much love to offer." . That fear we feel is only a place we create in our minds. If we allow ourselves to believe, we do everything in love, we work to achieve success with daily practice, make adjustments when things aren't going well...the reality of that place in your mind CAN BE one of confidence, positivity and success! . Each challenge and defeat is wisdom that prepares you to defeat any obstacle that may come your way! Take time to look back at your experiences and take in each success and the times that you persevered. . Even in the toughest moments there is still success No matter how small of a success it may have been, no matter how many tears that may have been shed even! That was YOU, your choice to move forward! Celebrate that success, accept it and how far you have come! You are wonderfully made and are so much stronger than you think!!! . If you are ready, to be stronger in mind, habits and body, know that I am, we are totally devoted to being THERE for you, every day that it takes! Drop a 💜 below if you are ready to be there for you too!!! Let this be the start of something great, Step It Up with us! .

To those who've been here a while, thanks for sticking around! To those who are new to my feed, welcome! I like to take some time every now and again to (re)introduce myself, and this time, I’m doing it with a super seasonal slant! I’m Sarah owner and personal trainer over here at Uplevel Fitness. Most days you can find me planning+recording new workouts for my Virtual Studio members (so much fun!), creating new meal plans, and connecting with busy moms online about what they need most when it comes to their health+fitness as we head into the new year. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I am an excellent gift wrapper so I definitely put some time in around the holidays perfecting tons of shiny packages. They are usually filled with homemade treats because I also love to break out my Kitchen aid and bake. I live in New England, so as the temps are starting to drop I’ve been loving my at home workout routine. Daily 20-30 minute workouts have been my JAM lately, and it’s been major time saver!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It also doesn’t feel like Christmas without at least 5 screenings of Elf and I’d be happy watching Hallmark Christmas movies all season long (there are so cheesy, but I love them)⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So, what about you? Share all your seasonal must haves below, and TAG the most festive friend you know! Happy Holidays friends! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #uplevelfit #womensfitness #fitmomsofig #onlineworkouts #healthyrecipes #holidayseason #bodypositive #athomeworkouts #virtualtraining #mealplanning #healthydinners #strongmom #yourvibeattractsyourtribe #fitmomfofig #familydinners #holidayworkouts #quickworkouts #mealprepmadeeasy

Beth Horn

1 Day 18 Hours Ago

Warrior 3 into Standing splits; 1/2 Moon. Major core work, balance, muscle tone. •Try the first pose: Warrior 3. •Pull in the lower abs; strong standing leg; hips square to the floor. •Start with your arms back by your legs. Once you feel strong & balanced, try to extend the arms forward. • • • • #yoga #yogibeth #yogaforathletes #yogaforall #yogaforeveryone #yogafeelsamazing #chicagotraining #chicagofitness #thebethhorn #chicagofitness #chicagotraining #quickworkouts #training #fitspo #fitspogirl #fitnessgirlie #fitness #gym #workout #exercise #strength #healthy #healthyliving #healthylifestyle #fit #fitandlean #planks #plank


2 Days 3 Hours Ago

#repost @redg_umali ・・・ 🍑5 EXERCICES TO ACTIVATE GLUTES🍑 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ For these exercises, you’ll need a resistance band. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1⃣SQUATS Plant your foot on the ground with toes pointing forward and shoulder-width apart. When you squat down, aim to to be in sitting down position with your knees NOT GOING OVER your toes. Try to keep your back straight. Avoid leaning forward. Squeeze your glutes on your way up. Inhale as you go down and exhale as you go up. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Do 10-12 reps x 3 times ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2⃣SQUAT-STEP Start from squat position. Alternately move your leg back and forth maintaining your height all throught out. Avoid going up and down. Dont forget to breathe. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1 Right, 1 Left is counted as one rep. Do 10 reps x 3times ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3⃣BRIDGE Lie on your back with knees bent and make sure your toes are pointing the back of the room. Lift your butt off the floor. Squeeze your butt while lifting and breathe. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Do 10 repetitions x 3times ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4⃣DONKEY KICKS Start in table top position. Engage your core. Lift one leg (as if you’re kicking the ceiling) until it reaches 90 degrees off the floor. Squeeze butt at the peak of the movement. Try not to touch knees to ground on the way back. Dont forget to breathe. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Do 10 reps to the right, 10 to the left x 3times ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 5⃣FIRECRACKER Start in table top position. Engage your core. Lift one leg to the side. Squeeze side of butt while doing this movement. Try not to touch knees on the way back and breathe every rep. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Do 10 reps to the right, 10 to the left x 3times — Let’s get those glutes on 🔥🔥🔥!! Save it↗️ for your next workout. . . . . . #bandworkouts #glutesworkout #resistancebands #resistancebandsworkout #sweatitout #glutes🍑 #homeworkouts #athomefitness #quickworkouts #workoutvideos #easyworkout #beginnersworkout #fitnessathome #strongandfit #kaylasarmy #sgfitness


2 Days 4 Hours Ago

BACK/BICEPS/ABS WORKOUT 👇🏻 I’m back baby! No cardio today but I finally am feeling well enough to lift some weights and get my heart pumping • Here’s the workout I did today. Check my stories for demos of some of the moves I did • WORKOUT: Superset moves 1&2 (3️⃣ rounds) 1. Reverse grip bent over rows x12 2. Seated banded rows x12 3. Bicep curls x12 4. Forearm plank pass through x16 5. Hammer curls x11 Superset moves 6&7 (3️⃣ rounds) 6. Bent over rear delt flies x12 7. Superman’s x12 8. Bicep curls x12 9. Forearm plank pass through x16 10. Hammer curls x12 11. Yoga ball roll outs x12 12. Alternating reverse crunch knee tucks x12 (3️⃣ rounds) • If you give this workout a try, let me know! - - - - - - - - - #musclegrowth #musclegains #fitmomlife #leanmuscle #bodybuilding_motivation #becomebetter #girlswholiftheavy #musclegains #lifefitness #girlswholift💪 #backworkout #fitnesslifestyle💪 #backandbiceps #ilift #healthandfitness #healthgoals #wellnessgoals #leangains #homeworkouts #fitnessmoms #fitnessgirlsofig #quickworkouts #mindbodygram #healthyhappylife #greenlifestyle #moveyourbody #wellnessjourney #wellnesslifestyle #healthylivingtips

Here’s the resistance band workout I promised. - Resistance bands are so versatile and you can literally carry them everywhere. - In this quick workout I target pretty much the whole body. - Do 8-12 repetitions of each exercise, or if you prefer set a timer and do each for 20-40 seconds. You can do 2-4 sets depending on how challenging you find it. Make sure you choose the right colour band. One that challenges you. - You can do these at home, in the park, at the gym, at the office... anywhere! - Will you try these? . . . Music: For Love Musician: Jef

| WAKE UP/WIND DOWN | Whole body movements to lubricate your joints 😉. I recommend taking your time with all postures, focus on the breathe and let everything gooooo 😁🙌🙌 • • #thewellbeingmovement #quickworkouts #workoutideas #wholebodymovechallenge #getmoving #yogaworkouts #plantbasedyogi #mentalhealthrecovery #mindbodyconnection #plantbasedstrength #easyworkouts #gymathome #getonthemat #healthierhabits #ulcerativecolitisfighter #ulcerativecolitis

Kira Onysko

3 Days 18 Hours Ago

✨ happy sweat Saturday guys! - I don’t think there is a better way to survive finals then daily workouts (except maybe daily wine.. 😏) - Anything that is going to get you out of your desk and up and moving is going to relieve stress and improve concentration, but my favourite are quick, high intensity workouts. Maybe because the short rest between sets gives me less time to try and mentally calculate the lowest exam mark I need to pass 🙃🙃 - What are your top tips to get through exams?? 💕

Abssssolutely dead after this workout


15 Hours Ago

MONDAY’S Upper body day! Trying out the multiple video thing in one post since almost all of you said you preferred that. A little bit of shoulder work, some back work, and a little bit of chest work. You will feel the burnnnnnnnnn 8-12 reps with higher weight/resistance 4 rounds of the whole circuit!! #gymlife #fitnessmotivation #instafitness #gymshark #gymsharkwomen #womensbest #circuittraining #girlswholift #workhard #fullbodyworkout #healthylifestyle #healthyliving #balanceddiet #fitnessjourney #fitnessmotivation #quickworkouts #armworkouts

This routine had us dying 😰

Bosu ball obsession continues.. Part of yesterday’s workout: Kettle bell swings, squats, weird ass pistol squats (I’m still practicing lol), and some random stability workouts