Let’s talk about COMMUNITY. I’m so grateful that my passion for fitness has repeatedly led me to a warm and inviting community- when I joined the rowing team at University, then as a post-grad in NYC consistently running @nyrr races year after year, and now as part of the fitness trainer community in Stockholm. 💕
This photo was taken at a @lululemonstockholm event less than a month after we moved to Sweden. I showed up to this event alone and feeling a little awkward, but ready to put myself out there. I happened to sit next to a girl I overheard speaking English, so we started talking. Turns out @madbey would become a pretty special friend, and the rockstar behind organizing the incredible event, @victoire.laurin1, would become part of my bestie #fitfam . The fitness community in Stockholm has made me feel so at HOME. 💫
Pursue your passion hard and you’ll build that community. Maybe it’s running, yoga, acrobatics, karate. Whatever. Pursue it relentlessly and you’ll “find your tribe” as they say. .
Workout of the Week - By Ant
(Lower Body Power/Pull Strength)
-Crab Walks, Monster Walks
-Forward lean against wall knee drives
-Double leg landing off box: 3 x 5
-Single leg landing off box: 3 x 5each leg
-Kettle bell swings: 2 x 15
-Deadlift: 3 x 10
-Single leg RDL: 3 x 10
Girls. Don't skip training your boobies 🙅🏼♀️
I know as females we dont really need striated pecs or dense muscle on our chest. But it's still a large muscle group that is important for overall functionality and day to day activity.
Benefits of having a good set of pecs 😍
The pec supports the scapula and shoulder joint. With how much sitting and computer time we do today its easy to "shorten" your pec muscles encouraging the shoulder to roll forward. Working the muscle, especially in the eccentric phase, will help to lengthen the muscle.
2. Daily activities
Your pecs are involved in a range of movements, e.g picking up children or puppies, picking up groceries, opening jars and tins.
3. "Rounder" shoulders
The anterior delt gets involved in numerous chest movements, particularly incline pressing movements. Training chest regularly will help build the front of your shoulders as well.
⬇️ SAVE ⬇️ and add this superset to your next chest day - feel the burrn 🔥
1a) Bench Press - 3 x 10
1b) Bench press ups - 3 x 10
Chloe Lyn Xx
Do the hard work now and save yourself the hassle of trying to suck it all in later 💪🏻
Consistency is key in exercise and diet.
With the holiday season fast approaching be in the mindset of healthy eating and choosing the healthier options. A treat or two here and there is ok, it’s how you deal with it that counts. Eat a treat, enjoy it and get over it, don’t put yourself down about it.
Sign up for your 14 day experience today ✔️
So the countdown is on to secret Santa gifts, teacher gifts, staff gifts, special friends gifts 🎁. Why not give the gift of fitness? We have gift vouchers ready for you and your budget. ⭐️ Personal Training
⭐️ Fit Mums classes
⭐️ Boxing classes
⭐️ Swimming lessons
⭐️ Pre/Post Natal classes
⭐️ Playdate Workouts
Give us a call on 055 886 9158 and we can help you out.
Do you live for the weekends or days off work?
2 years ago I was working full time, which in health care also means every other weekend. So really, I was looking forward to every other weekend and let me tell ya-- I was miserable. I was making the best of the situation but didn't enjoy it much at allll.😕
There's two ways we can take from this point in life, right? Keep doing it and WISHING things could be different-- OR recognize that you crave more and freakin GO FOR IT!
My craving for LIVING MORE became greater than the fear of living an average + regretful life later on.. so I DID something about it. I said yes to an opportunity with this girl (who I met here on IG) to get fit, healthy, gain friendships + earn an income by making an IMPACT.👭
Just wanna remind you it's YOUR choice, because the world would be a much more amazing place if you really went after the life you crave🤸 Always here to help + chat to see if our team would be a good fit for you😘💌
Monday Morning Leg Day.
Not enough energy in the tank this morning.
High Bar Squats (didn’t achieve the weight I was aiming for)
Smith machine lunges
Hip abductors Banded
Squats with side kick Banded
Leg day will be the arvo next week.
If you look realllllllllllllly
close you can see two girls finishing up 5 hilly miles in the dark. I guess it’s time to break out the reflective gear. Day 9 of marathon training done! ✅ #napavalleymarathon @metamorphosispersonaltraining
STRONGER WITH KONGA 💪🏼
6pm - Corinthian Tennis Club - Shelley
BE THERE OR BE MAD AT YOURSELF FOR NOT GOING 🤣
I’ll have our donation box at class tonight for Zonta House 🎁 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Items currently in need are listed below:
Shampoo and Conditioner
Hair Accessories – hair ties/bobby pins
See you at 6pm lovelies 💋
Want a more attactive body? 👙
✔️ Need to lose a few pounds? 👍
✔️ Want to ignite your metabolism? 🔥
✔️ Link in bio: @body.fitness.fashion_
Fighting a losing battle against belly fat❓
If you are a woman 25 years or older and you're struggling to burn off your belly fat then grab my free report on how to burn belly fat! 👧
The 5 Biggest Mistakes People Make When Trying to Burn Away Their Belly Fat. 🔥 ➡️ Link in bio: @_healthy_lifestyle_x
They say you make your closest friends in grad school, I think it’s safe to say they’re right. So grateful to have my sister as my study buddy❤️ Week 11 and were only six finals away from surviving Q1- couldn’t have done it without you booooo, love you to the moon and back 🥰🌒 #codeerica10savesyouonisolatorfitness#swipeup
I'm teaching, 9:30-10:30am @lemontparks tomorrow and there is class in Frankfort and New Lenox too (and Lockport on Tuesday)! Pick a class and we don't care if your clothes are clean or not!! We do care, however, that you grab that workout and we want it to be with us!
❄️❄️Winter weather alert❄️❄️
It's that time of year! We want you all to stay safe so we will be posting any class cancellations due to weather on social media and in the MINDBODY app. We have decided to go ahead and CANCEL the 6am Barre class with freezing temperatures and school being on a 2 hour delay.
They are forecasting more snow tonight so if Knox Co. schools get cancelled tomorrow we will cancel our 9am and 10am classes.
That may not always be the case so make sure to check in with us on social media or the app when the weather is iffy or school is out.✔️📱😉 And don't forget to spread the word to your friends... FREE CLASS PASS when you use the code FRIENDS online to book a class. Or bring your pals to class and I'll get them all signed in.
Challenge is over!!!
Last night was the first night in 9 weeks that I had an alcoholic beverage. It might sound like a long time but to me the weeks went by too fast. Besides no alcohol the only other thing I was strict about 90% of the time was no chocolate. This challenge was very different than anything I’ve done in the past:
❌I didn’t go crazy with foods (no cutting food groups)
❌I didn’t have to count calories
❌I didn’t have to time meals
❌I didn’t have to track macros
❌I didn’t have to use an app to track meals
❌I didn’t have to workout everyday
❌Not once I had to do cardio on a treadmill
What I did:
✅Vegetables with every meal (including breakfast)
✅As per usual, drink lots of water (about a gallon a day) along with my regular tea times 🤗
✅simply just mindful eating 🔑 ✅More sleep every night
⬇️Down one size in jeans/pants
⬇️Down 4.5 inches overall
⬇️Body fat %
These results might seem small to some, but to me these are big.
What I learned; I don’t miss alcohol💁🏻♀️and I can still enjoy life. Simply put, different methods work for different people and I’m not one to judge.
Want the secret to de-stress this holiday season?
Schedule your time exercise just as you have shopping, holiday parties, and hours for your favorite Christmas movies (because, Elf).
The problem fitting in exercise isn’t that you don’t have the time, it’s managing your time around your priorities. As you give your time and energy to others, gifts for family, parties with friends, you’re not taking the time to fill your own energy bank.
And yes, you can say snuggling up with a hot cocoa and your favorite movie will cure that. But have you ever had an epic workout to “All I want for Christmas”? I bet the mood after an endorphin boosting, Christmas-soundtrack-themed-workout will not only have you feeling in the Christmas mood, but it will have you more refreshed than ever for all your holiday festivities.
For me, between busy schedules, traveling, visiting friends and family, starting my day with a workout is more than just the endorphin rush, it’s time that I gave myself. It’s time that I had with my thoughts to think of the day or the week. It’s time I put aside to push myself, make myself proud, and improve my mind and body. When stress can be surrounding during the season, it’s MY time to recenter.
Don’t wait to see if a workout fits into your day, schedule out your day to make your exercise fit. If it doesn’t, then you haven’t made it a priority. #fitbabelife
How does holiday season stress make you feel? Comment an emoji below
Day 12 of 100 | 800 meters of walking lunges | Personal growth today was working on new ideas for @borrowedarrows | A great new women’s line is being released early this week | Special sneak peek here first!
“You aren’t going to find anybody that’s going to be successful without making a sacrifice and without perseverance.” - Lou Holtz
Proud of my wife @rachelmootrey for all of her hard work today! She pushed me to work on some new designs for the business, and most of all she went full @garyvee today and posted a ton of clothes to Poshmark (rmootrey)!
Transitional periods, such as summer to fall, may knock our lives off kilter a little more than we care to acknowledge. Something we don’t realize is that finding balance is a lifetime project. It is ongoing. It is not a finite goal at the end of which you will have a peaceful, calm and meaningful life. Balance is a life long process. Treasure those moments. Fall down, get up, and keep moving forward. ❤️