A little #tbt reminiscing on the days that I used to be a Sprinter 🏃🏾‍♀️. Sprinting is one of my favorite forms of cardio. Intense, fast, and effective! Try out this HIIT workout post leg day to get a killer fat burn going!! ⠀⠀ SPRINTS! •Warm-up: 2-5 min jog •Work: :30s - Sprint :30s - Walk or Rest X12 •Start SPRINT at a speed that is a comfortable run like 5.0mph. Increase SPRINT speed every round by 0.5mph each set until you can’t go faster. Maintain that speed through the end of the workout. ⠀⠀ •Cool down: walk 3-5min. stretch and foam roll. ⠀⠀ Enjoy the sweat sesh!!!!! 📸 @savannahsfarris ⠀⠀

Went Skating today... first time in a while... I am always reminded when gliding on the ice, how much it feels like home 🙏🏾🙂. I know who I am when I’m gliding and jumping around and I like that woman very much. ⠀⠀ What do you do that feels most Innate to yourself? What gives you joy? Lights you up?!?! ⠀⠀

Got to swing some kettle bells today 🙌🏾 Hells to the yeah 💁🏾‍♀️💪🏾 ⠀⠀ We’re comin’ back baby!!!! Kettlebells are on my list for getting back in training shape. What are you guys doing to get fit?! #wcw #feels Happy Wednesday!!!! 📸 @amrosefitness ⠀⠀

So throughout this #toshfitflexchallenge I have discovered, that my hamstrings are the most and least flexible 😱😒 ah well such is life... They’ve completely become imbalanced after I broke my hip. I’ve been spending a ton of my stretch time the last week working on them a bunch. ⠀⠀ Have you guys noticed you’re mire flexible one way or the other? Maybe your hips are really loose and your back is super tight? I would love to hear what you’ve learned or discovered about your flexibility 👀🙂?? ⠀⠀ That Segway’s into more new stretches for today! Just swipe right for the next set of stretches to do 👉🏾 and keep me posted on how you’re doing!!! ⠀⠀

Back at the Sunday Stretching routine after another very long week 🙏🏾 for sure. Taking today to re-charge and have some me time. I don’t do that enough I have realized. Slowing down for a moment to check in with your body is so helpful, and I hope you guys enjoy it as much as I do 😇 #constantlylearning . ⠀⠀ Hip Stretches 7&8 for my stretch buddies 💁🏾‍♀️ ⠀⠀ Warm-up: 5-10 min to bring your heart rate up. ⠀⠀ Stretch: 10-20min Hold 3 x 30-60s each stretch ⠀⠀ Tune in tomorrow for the next 2 set of stretches 🌞✌🏾 ⠀⠀

A little something about me today. ☺️ It was really cold in the gym this morning and I was bundled up in my coat and of course scarf ❤️, one of my most loved accessories! Which made think about when that started and you won’t believe I found this photo today. So here’s my #flashbackfriday to when I started wearing my scarf and charging off to go after where and what I wanted to be! I have always been blazing my own path to where I wanted to go, even at the age of 4 💁🏾‍♀️. I always had that woman, my mother @meggothepoet , standing behind me to pick me up when I fell or just let me know I was safe, loved, and free to be me. She was an athlete and always encouraged me to move my body and be active. She never told me no you can’t do this, or you have to be that. She gave guidelines to play with, but never made me stay within the lines. I was able to explore in the best way possible. So today I would like to say thank you to the woman who allowed me to grow, trailblazer and explore 🙏🏾❤️ always. Who in your life is your rock, your cheerleader, your foundation? So for those of you in need of some encouragement, motivation, or inspiration. Everyone, even the most independent people need a support system. Find yours and find how much more you achieve through Interdependence rather than trying to be solely independent and going it alone. Celebrate your cheerleaders whomever them may be, love who you are and keep blazing your trail towards your dreams ✨ Happy Happy Friday 🤗 !!

#theabtrainer aka Tosh 😜 ⠀⠀ Yea so I get asked about the ABS all the time. It’s not something that’s easy, but there are ways. Here are some of mine... ⠀⠀ Great Abs tips by, @toshfit ✌🏾 1. Do ab exercises! Crunches, plans, push-ups. 2. Don’t forget to twist! That means transverse plane exercises, side to side twisting core exercises. 3. Get your diet in check! 🥗 That means figure out your Macros, don’t know what that means. Ask a trainer! 4. 2,000mg or LESS sodium, salt babe 💁🏾‍♀️, per day. 5. 40g or LESS sugar per day. 6. Lift heavy! That means grab a barbell and get to work 💪🏾. 7. HIIT cardio! ⠀⠀ Let’s get those ABS lookin fly! Need extra help? I got you 😉 just DM me 👍🏾 ⠀⠀ 📸 @amrosefitness

Feeling so Motivated to stretch this week!!! With such a long break from consistiently stretching I am already feeling 150% better!!!!! ❤️🙏🏾🙌🏾 ⠀⠀ What about you guys??? How has stretching daily been going for you??? ⠀⠀

The perfect Sunday routine after a very long week indeed... 💆🏾‍♀️ ⠀⠀ Hip Stretches 5&6 for my stretch buddies 💁🏾‍♀️ ⠀⠀ Warm-up: 5-10 min to bring your heart rate up. ⠀⠀ Stretch: 10-20min Hold 3 x 30-60s each stretch ⠀⠀ Tune in tomorrow for the next 2 set of stretches 🌞✌🏾 ⠀⠀

#flashbackfriday to throwin’ it up on the dance floor with all my #fitfam who showed up in Ithaca to celebrate @amrosefitness & @bigdtucks getting hitched 💍🤴🏼👸🏻 ⠀⠀ I’m always dancing 🤦🏾‍♀️🙆🏾‍♀️💪🏾 at the party, in the gym, while I’m waiting in line... pretty much anywhere 😂✌🏾 ⠀⠀

Hamstring & Back Stretches 3&4 for my stretch buddies 💁🏾‍♀️ ⠀⠀ Warm-up: 5-10 min to bring your heart rate up. ⠀⠀ Stretch: 10-20min Hold 3 x 30-60s each stretch ⠀⠀ Tune in tomorrow for the next 2 set of stretches 🌞✌🏾 ⠀⠀

Gluten Free & Dairy Free for my client’s wonderful wedding dinner ❤️ ⠀⠀ Eating to feed your soul is equivalent to eating to fuel you body 💪🏾 Don’t get it twisted ☝🏾 you can be fit and have beautiful and delectable food such as this 💁🏾‍♀️ ⠀⠀ #foodlove ❤️

#toshfitflexchallenge 🧘🏾‍♀️ ⠀⠀ Day 1-3 a little tardy, had to take an unexpected trip to the doctors after the last 2 days, but everything is on the mend now 🙏🏾 So let’s get stretching 🙌🏾 ⠀⠀ Hamstring Stretches 1&2 for my stretch buddies 💁🏾‍♀️ ⠀⠀ Warm-up: 5-10 min to bring your heart rate up. ⠀⠀ Stretch: 10-20min Hold 3 x 30-60s each stretch ⠀⠀ Tune in tomorrow for the next 2 set of stretches 🌞✌🏾 🎶 “Love” By, @kendricklamar one of my absolute fav song to stretch to for you guys ❤️🎶

Hello to my “Stretch” buddies 🙌🏾 ⠀⠀ I’m really excited to start this challenge on Monday. For the next 15 days or so (Oct 15th-31st 🎃) I am challenging you all and myself to stretch for 20min every day. Post on your story or page your progress and #toshfitflexchallenge so I can see how you’re all doing 🙌🏾. ⠀⠀ I created a beginning Stretch program for us go through over the next 2 or so weeks that will improve over all mobility and flexibility. ⠀⠀ ☝🏾Click the link in my bio to download your copy and stretch along with me. 🧘🏾‍♀️ I’ll be posting daily my tips on the stretches in the ebook. I’ll also be answering any questions you guys may have. Happy Sunday and looking forward to all the flexibility that Monday brings 💁🏾‍♀️😉. ⠀⠀

Happy #flexfriday all! For #flex today I mean #flexibility 👌🏾. I don’t know about you guys, but I have seriously been lacking in the mobility and stretching I’ve been doing the last few weeks... 😩 Work has gotten a bit crazy for me 🤦🏾‍♀️😇 life happens even to trainers 😏... So... I thought it would be a great idea to do a flexibility challenge starting next week 🙌🏾🤸🏾‍♀️🧘🏾‍♀️ ⠀⠀ I’ll be posting the details this weekend and we’ll get the ball rolling on Monday!! I’m really excited to be doing this with you guys and to get myself back in track as well. We’ll all be stretch buddies for the next few weeks 👍🏾🤗 ⠀⠀ Happy Friday #tgif !!! 🤸🏾‍♀️🎈 ⠀⠀

Soaking up the last bits of summer with @invocateur at the Getty ✨ ⠀⠀ And ☝🏾a little trainer knowledge for ya... Vitamin D, get some! It’s good for you 😉 Boosts mood, energy levels, metabolism, etc. All things you need to get a kick ass workout and be the most phenomenal version of you ☀️🙌🏾🙃. 📸 @invocateur

#metoo ✊🏾❤️ #womensrightsarehumanrights ❤️ ⠀⠀ Showing our support downtown with @thenicholasdinardo & @savannahsfarris It was so beautiful to hear and see all the women and people gathering together because they believe in better. It is our human right to be #equal ❤️#vote

At Tosh fit we transform on Thursday’s as well as Tuesday’s 💁🏾‍♀️ ⠀⠀ Miss Gina has been killin’ it! She’s got some abs now 👀, and has lost 4% body fat and 1.75” around her waist in the last 9 weeks! 🙌🏾 Not to mention improved posture and tone over her whole body!!! ⠀⠀ Hardwork, dedication, and ALL the planks = fantastic results!! ⠀⠀ You go girl 💁🏾‍♀️ @schweetz !!!!! ⠀⠀ For a #free consultation session DM or click link in bio to sign up 👌🏾😃 ⠀⠀