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FriYAY is here again and that means another #hiitfriday workout! Feel the after-burn with this quick workout and dive into that weekenddddd!!!
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Let us know what you think of our workouts by taking a selfie 📷, hashtag #ampfitness , tagging us in your story/post, dm’ing is, or in the comments! -
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Pause Squat Jumps x 30 seconds
Rest x 20 seconds
Curtsy Lunge to Jump x 30 seconds
Rest x 20 seconds
180 Jump Squats x 30 seconds
Rest x 20 seconds
Jump Tucks x 30 seconds
Rest x 20 seconds
Plank Jacks x 30 seconds
Rest x 20 seconds
3 Sets
FriYAY is here again and that means another #hiitfriday  workout! Feel the after-burn with this quick workout and dive into that weekenddddd!!! - Let us know what you think of our workouts by taking a selfie 📷, hashtag #ampfitness  , tagging us in your story/post, dm’ing is, or in the comments! - - Pause Squat Jumps x 30 seconds Rest x 20 seconds Curtsy Lunge to Jump x 30 seconds Rest x 20 seconds 180 Jump Squats x 30 seconds Rest x 20 seconds Jump Tucks x 30 seconds Rest x 20 seconds Plank Jacks x 30 seconds Rest x 20 seconds 3 Sets
🎉 FULL-BODY FRIDAY!! 🎉
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I’ve had requests from a few clients to provide workouts they can do anywhere with no equipment at all!
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Since I’m sure they aren’t the only ones with busy fall weekends and exciting travels going on, I figured why not share some workout ideas with the rest of you?!
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👆🏼 Above you’ll see the makings of a full-body circuit workout utilizing just your body weight and some gliders made out of whatever gliding material you can find around the house!
(Paper plates, manilla office folders, pieces of wax paper...)
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1️⃣ Lying hamstring curls
2️⃣ Glider push-ups with forward reach (shown both standard and modified)
3️⃣ Knee-slapper jumps
4️⃣ Glider side lunges
5️⃣ Gorilla burpees
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If you want to know what exactly to do with these 5 moves, head to the blog for the full workout!!
👉🏼 www.musclebymaria.com 👈🏼
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AAANNDDD if you want to experience a full-body, bodyweight workout, then make sure you sign up for my workout at @athleta on Sunday- spots are almost filled!!
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Registration link in my bio!
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#musclebymaria #mbm #athleta #athletaphilly #powerofshe #athletafitpro #phillytrainer #friday #friyay #tgifflex #flexfriday #legday #armday #athomeworkout #phillyfitness #phillyfit #onlinecoach #newblogpost #phillyblogger #nutritioncoach #philly #freeworkout #bootcamp #fullbodyworkout #phillyphilly #trainforher
🎉 FULL-BODY FRIDAY!! 🎉 . I’ve had requests from a few clients to provide workouts they can do anywhere with no equipment at all! . Since I’m sure they aren’t the only ones with busy fall weekends and exciting travels going on, I figured why not share some workout ideas with the rest of you?! . 👆🏼 Above you’ll see the makings of a full-body circuit workout utilizing just your body weight and some gliders made out of whatever gliding material you can find around the house! (Paper plates, manilla office folders, pieces of wax paper...) . 1️⃣ Lying hamstring curls 2️⃣ Glider push-ups with forward reach (shown both standard and modified) 3️⃣ Knee-slapper jumps 4️⃣ Glider side lunges 5️⃣ Gorilla burpees . If you want to know what exactly to do with these 5 moves, head to the blog for the full workout!! 👉🏼 www.musclebymaria.com 👈🏼 . . AAANNDDD if you want to experience a full-body, bodyweight workout, then make sure you sign up for my workout at @athleta on Sunday- spots are almost filled!! . Registration link in my bio! . . . #musclebymaria  #mbm  #athleta  #athletaphilly  #powerofshe  #athletafitpro  #phillytrainer  #friday  #friyay  #tgifflex  #flexfriday  #legday  #armday  #athomeworkout  #phillyfitness  #phillyfit  #onlinecoach  #newblogpost  #phillyblogger  #nutritioncoach  #philly  #freeworkout  #bootcamp  #fullbodyworkout  #phillyphilly  #trainforher 
TGIF right yesterday’s workout was a tough one! Today’s workout is easier or harder ? Come on in and give a try and see for yourself what all of your friends are talking about!
#apfit #theapfitlife #quadcities #tagthequadcities #rockislandillinois #rockisland #fit #fitness #wod #workout #motivate #freeworkout
Come join us tonight for @taddasfitness 10 year anniversary kick off celebration. It’s FREE, so No excuses, and absolutely NO MESS!
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#fitness #atlantafitness #decaturfitness #freeworkout #nomess #running #cycling #chickswholift #atlevents
You will never know what you are capable of until you give it a try!💥💪🏼👊🏼
Here are 3 simple ways to schedule your first FREE 9Round workout⤵️⤵️⤵️
1. Come by, there are No Class times!
2. Click the link in our bio
3. Call 956-800-4411
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💥👊🏼 We want to help you reach your fitness goals one round at a time! .
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#9roundmcallen #9roundstrong #9roundfamily #fitness #9rounders #kickboxing #freeworkout  #trainerincluded #getitdone #youtime #fitnessfriday #tgif
You will never know what you are capable of until you give it a try!💥💪🏼👊🏼 Here are 3 simple ways to schedule your first FREE 9Round workout⤵️⤵️⤵️ 1. Come by, there are No Class times! 2. Click the link in our bio 3. Call 956-800-4411 . . . 💥👊🏼 We want to help you reach your fitness goals one round at a time! . . . . . #9roundmcallen  #9roundstrong  #9roundfamily  #fitness  #9rounders  #kickboxing  #freeworkout  #trainerincluded  #getitdone  #youtime  #fitnessfriday  #tgif 
To nobody’s surprise, the 6am athletes outnumbered the mathletes. To everybody’s surprise, @peejay_cereal was not the only one to show up in a helmet. #committedtothegame
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 #trainingcamp #nashville #nashvillefit #nashvillefitness #nashvillegym #nashvillegyms #musiccityfit #michaelchandler #musiccity #musicrow #fitness #fitspo #workout #titans #preds #predators #bestworkout #nashvillefitfam #gymlife #motivation #personaltrainer #nashvilletrainer #friday #friyay #freeworkout
To nobody’s surprise, the 6am athletes outnumbered the mathletes. To everybody’s surprise, @peejay_cereal was not the only one to show up in a helmet. #committedtothegame  . . . . . . #trainingcamp  #nashville  #nashvillefit  #nashvillefitness  #nashvillegym  #nashvillegyms  #musiccityfit  #michaelchandler  #musiccity  #musicrow  #fitness  #fitspo  #workout  #titans  #preds  #predators  #bestworkout  #nashvillefitfam  #gymlife  #motivation  #personaltrainer  #nashvilletrainer  #friday  #friyay  #freeworkout 
Y así da comienzo el nuevo plan de mi perfil, bien, yo voy a entrenar tres días a la semana al gimnasio y acabo de empezar mis sesiones, mi idea es que tras cada entrenamiento del gimnasio, suba uno o varios vídeos dándole al tema en casa mostrando diferentes ejercicios que se pueden realizar en casa con facilidad y que sin ir al gimnasio hay cosas por hacer💪💪😁😁😁
#freak#workout#freeworkout#homeworkout#streetworkout#exercise#happy#chill#begin#workoutbeginner#workoutfreak#instagram#likeforlikes#instagramworkout#homeexercise#freeexercise#coach#cantabria#cantabriadeporte#deporte#ejercicio#ejercicioencasa#ejerciciolibre
Y así da comienzo el nuevo plan de mi perfil, bien, yo voy a entrenar tres días a la semana al gimnasio y acabo de empezar mis sesiones, mi idea es que tras cada entrenamiento del gimnasio, suba uno o varios vídeos dándole al tema en casa mostrando diferentes ejercicios que se pueden realizar en casa con facilidad y que sin ir al gimnasio hay cosas por hacer💪💪😁😁😁 #freak #workout #freeworkout #homeworkout #streetworkout #exercise #happy #chill #begin #workoutbeginner #workoutfreak #instagram #likeforlikes #instagramworkout #homeexercise #freeexercise #coach #cantabria #cantabriadeporte #deporte #ejercicio #ejercicioencasa #ejerciciolibre 
In true Friday fashion, I slept through my alarm🕠. BUT I figured a 25 min workout was better than no workout at all‼️ So glad I made it...helps that the new house is 3️⃣ minutes from the gym. 🔸Quick HIIT + Biceps🔸
🔅bench hop overs with front press (8lb)/squat on bosu to hammer curl (20lb)
🔅sled push then pull (130lb)/bicep curl with big bar (45lb)
🔅suicides/bicep curl, halfway down and out (15lb)
🔅if time permits do 15 min high intensity cardio
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#gymmotivation #myfitnessjourney #fitmom #momswhoworkout #hiit #weightlossjourney #neverthesameworkout #friday #personaltrainer #crunch #fitlife #consistencyiskey #freeworkout #workoutvideos #youvsyou #makeitagreatday #enjoyyourwork
In true Friday fashion, I slept through my alarm🕠. BUT I figured a 25 min workout was better than no workout at all‼️ So glad I made it...helps that the new house is 3️⃣ minutes from the gym. 🔸Quick HIIT + Biceps🔸 🔅bench hop overs with front press (8lb)/squat on bosu to hammer curl (20lb) 🔅sled push then pull (130lb)/bicep curl with big bar (45lb) 🔅suicides/bicep curl, halfway down and out (15lb) 🔅if time permits do 15 min high intensity cardio . . . . . . . . . #gymmotivation  #myfitnessjourney  #fitmom  #momswhoworkout  #hiit  #weightlossjourney  #neverthesameworkout  #friday  #personaltrainer  #crunch  #fitlife  #consistencyiskey  #freeworkout  #workoutvideos  #youvsyou  #makeitagreatday  #enjoyyourwork 
I wanted this picture because it said “Steel Magnolias” BUT.... Skip missed it 😂🤦🏼‍♀️ Steel Magnolias is one of my FAVORITE MOVIES. 
In honor of the meaning. Try this workout today 
Dynamic warmup (not cardio)
A1.Hammer strength seated row (single arm bracing yourself with the other) 4x6
A2.Narrow push-up. 3x15. Rest 3 Min after the superset 
B. Strict press. 3x12-15
C1.DB Bench press 3x10
C2. Frog pumps 3x40
D1. Decline reverse crunch 3x15
D2. Standing calf raise or inverted row 3x15 
What bodypart do you need to improve?
I wanted this picture because it said “Steel Magnolias” BUT.... Skip missed it 😂🤦🏼‍♀️ Steel Magnolias is one of my FAVORITE MOVIES. In honor of the meaning. Try this workout today Dynamic warmup (not cardio) A1.Hammer strength seated row (single arm bracing yourself with the other) 4x6 A2.Narrow push-up. 3x15. Rest 3 Min after the superset B. Strict press. 3x12-15 C1.DB Bench press 3x10 C2. Frog pumps 3x40 D1. Decline reverse crunch 3x15 D2. Standing calf raise or inverted row 3x15 What bodypart do you need to improve?
Professional anti burst exercise ball!! Available Now!! Shop kemworld specials!!
#discountcode #discountcode #freeworkout
#exercise #exerciseroutine #gym
#menfitness #womenfitness #fitness #fitnessmodel #instagood #getinshape #workout #workoutroutine #yoga #workoutguide
Booty Work 🍑
Just the warm up, gotta fire up those Glutes before you get into the heavy work. Some isolated pre work will do just the trick. I’m using a combination of fast, slow and isolated movements that work synergistically to fire up all muscle fibres. When you’re looking for isolated growth like the Glutes, this pre work comes in very handy and is equally as important as the heavy lifting. Like starting up the car and letting it run before you push the gas.
Side note: I take my bands everywhere, it’s all you need, versatile, compact and affordable. #no excuses 💪🏼 .
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 #gymlife #instafit #fit #fitness #veganbooty #theprettycities #flashesofdelight #travelog #mytinyatlas #vegan #theglobewanderer #forahappymoment #exploringtheglobe #travelon #freeworkout #wanderlust #visualoflife #fitnessgirls #roamtheplanet #unlimitedparadise #traveler #planetdiscovery #discoveryearth  #mydubai #dubaicity #dubailife #nyc #downtowndubai #toronto
Booty Work 🍑 Just the warm up, gotta fire up those Glutes before you get into the heavy work. Some isolated pre work will do just the trick. I’m using a combination of fast, slow and isolated movements that work synergistically to fire up all muscle fibres. When you’re looking for isolated growth like the Glutes, this pre work comes in very handy and is equally as important as the heavy lifting. Like starting up the car and letting it run before you push the gas. Side note: I take my bands everywhere, it’s all you need, versatile, compact and affordable. #no  excuses 💪🏼 . . . . . #gymlife  #instafit  #fit  #fitness  #veganbooty  #theprettycities  #flashesofdelight  #travelog  #mytinyatlas  #vegan  #theglobewanderer  #forahappymoment  #exploringtheglobe  #travelon  #freeworkout  #wanderlust  #visualoflife  #fitnessgirls  #roamtheplanet  #unlimitedparadise  #traveler  #planetdiscovery  #discoveryearth  #mydubai  #dubaicity  #dubailife  #nyc  #downtowndubai  #toronto 
UPPER BODY CONDITIONING 🔥🔥
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Getting out of my comfort zone and trying something different!
*BB cleans x15reps
*Pull ups *max reps
*Complete three rounds: 1min rest between sets
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Talk about killer!! 😅 #Tag someone and give this a whirl this weekend 💪💪
#TheLifestyleCoach
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#uppebodyconditioning #brutal #strength #stamina #shredd #results #fitguy #functionalfitness #circuit #gymfun #freeworkout #trythis #springfeeling #TGIF #share #crossfit #conditioning #fit #like #corrimal #wollongong
UPPER BODY CONDITIONING 🔥🔥 ••••••••••••••••••••••••••••••••••••••• Getting out of my comfort zone and trying something different! *BB cleans x15reps *Pull ups *max reps *Complete three rounds: 1min rest between sets . Talk about killer!! 😅 #Tag  someone and give this a whirl this weekend 💪💪 #TheLifestyleCoach  . . . . . #uppebodyconditioning  #brutal  #strength  #stamina  #shredd  #results  #fitguy  #functionalfitness  #circuit  #gymfun  #freeworkout  #trythis  #springfeeling  #TGIF  #share  #crossfit  #conditioning  #fit  #like  #corrimal  #wollongong 
Just some friday inspo to get in your micros before you go into the weekend for ALLLL the macros 😜 
Basic smoothie bowl base with frozen bananas, protein and spinach. Vanilla protein from @formnutrition 😋 
Can’t get enough of this 😍
Just some friday inspo to get in your micros before you go into the weekend for ALLLL the macros 😜 Basic smoothie bowl base with frozen bananas, protein and spinach. Vanilla protein from @formnutrition 😋 Can’t get enough of this 😍
30 DAYS OF IRON BORN
DAY 20
#day #30  #iron_born
#fit_and_eat 
Follow @fit_eat_cal for more 
Follow @fit_eat_cal for more
Follow @fit_eat_cal for more
Follow @fit_eat_cal for more
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#freeworkout  #fitness #fit #workouts#fit #fitnessmotivation #gymlife #diet #gymtime #bodybuilding #abs #gymshark #workoutmotivation #healthy  #bodybuilder #body #motivation  #gym #workout  #gymaddict  #fitnessmodel  #bodybuildingmotivation #shredded #gymmotivation #classics
30 DAYS OF IRON BORN DAY 20 #day  #30  #iron_born  #fit_and_eat  Follow @fit_eat_cal for more Follow @fit_eat_cal for more Follow @fit_eat_cal for more Follow @fit_eat_cal for more . . . . . . . . . #freeworkout  #fitness  #fit  #workouts #fit  #fitnessmotivation  #gymlife  #diet  #gymtime  #bodybuilding  #abs  #gymshark  #workoutmotivation  #healthy  #bodybuilder  #body  #motivation  #gym  #workout  #gymaddict  #fitnessmodel  #bodybuildingmotivation  #shredded  #gymmotivation  #classics 
Test yourself with this little workout! 24 mins for 3 rounds. Short 20sec rounds are easy at the start but compound a few together and repeat and you have a serious workout! 
Let us know how you go with this one. 
Enjoy! .
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#mentalhealth #depression #anxiety #anxietyhelp #antidepressant #wellness #naturecures #exercisecures #getoutside #behealthy #befit #bebadass #lookafteryourself #vitaminD #realpeoplerealresults #fitlife #healthylife #fitness #healthy #outdoorgym #outdoorworkout #suicideawareness #makeithappen #makeityours #freeapp #geonasium #moveit #geoathlete #theworldisyourgym #freeworkout
Test yourself with this little workout! 24 mins for 3 rounds. Short 20sec rounds are easy at the start but compound a few together and repeat and you have a serious workout! Let us know how you go with this one. Enjoy! . . . . . . #mentalhealth  #depression  #anxiety  #anxietyhelp  #antidepressant  #wellness  #naturecures  #exercisecures  #getoutside  #behealthy  #befit  #bebadass  #lookafteryourself  #vitaminD  #realpeoplerealresults  #fitlife  #healthylife  #fitness  #healthy  #outdoorgym  #outdoorworkout  #suicideawareness  #makeithappen  #makeityours  #freeapp  #geonasium  #moveit  #geoathlete  #theworldisyourgym  #freeworkout 
Omg!!! Tonight's FitDC, presented by @banner_health was off.the.hook! 😲
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At one point, we even had a dino doing cardio. (Sorry folks... I was onstage leading class and couldn't jump off mid-tabata to capture that photo!) 🐊
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I can't believe how much our #fitsquad has grown in just 3 weeks!
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We have only 1 FREE class left before this series goes on hiatus till mid-January!
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Will you be joining us next week to get your fit on?
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Remember! 🤞 Bring a friend to up your chances of winning a $50 @athleta shop card! 😍
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P.S. want to join the #fitcrew on stage and LEAD the class when we return for 8-weeks in January? 🤔 Stay tuned for the deets!
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#bannerhealth #powerofshe #athleta #chandlerparksndrecreation #chandlerarizona #chandleraz #chandlerparksandrec #freeworkout #freestuff #freephx #freeworkoutaz #fitness4life #fitspo #gymrat #doyouevenliftbro #fitnessparty #fitfam #goals #letssweat #letsdothis #letsgetphysical #fitnessforalllevels #fitnessisfun #exercisemotivation #exerciseindisguise
Omg!!! Tonight's FitDC, presented by @banner_health was off.the.hook! 😲 . At one point, we even had a dino doing cardio. (Sorry folks... I was onstage leading class and couldn't jump off mid-tabata to capture that photo!) 🐊 . I can't believe how much our #fitsquad  has grown in just 3 weeks! . We have only 1 FREE class left before this series goes on hiatus till mid-January! . Will you be joining us next week to get your fit on? . Remember! 🤞 Bring a friend to up your chances of winning a $50 @athleta shop card! 😍 . P.S. want to join the #fitcrew  on stage and LEAD the class when we return for 8-weeks in January? 🤔 Stay tuned for the deets! . . . #bannerhealth  #powerofshe  #athleta  #chandlerparksndrecreation  #chandlerarizona  #chandleraz  #chandlerparksandrec  #freeworkout  #freestuff  #freephx  #freeworkoutaz  #fitness4life  #fitspo  #gymrat  #doyouevenliftbro  #fitnessparty  #fitfam  #goals  #letssweat  #letsdothis  #letsgetphysical  #fitnessforalllevels  #fitnessisfun  #exercisemotivation  #exerciseindisguise 
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Waiting for a beer on a Friday afternoon like.....
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Who else is keen for the weekend?
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📸@benji_media •
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#triceps #fitgoals #hardwork #aesthetics #friyay #roadtoaesthetics #strongaf #freeworkout #weekendvibes #fitspo #preworkout #tagforlikes #eatclean #iifym #summer #muscle #hustle #fitfam
Si buscas marcar la diferencia a la hora de tus entrenamientos, no dudes en visitar nuestra tienda y elegir tu mejor #outfit, porque solo los que estamos en este mundo fitness sabemos la importancia de usar ropa cómoda y de alta calidad para nuestras rutinas de ejercicios, así que no esperes más entra ya a http://shop.spreadshirt.com/bio-adv-grp o dale click en el link de nuestra Bio
If you are looking to make a difference at the time of your workouts, do not hesitate to visit our store and choose your best outfit, because only those of us in this fitness world know the importance of wearing comfortable and high quality clothes for our exercise routines, so do not wait any longer, enter http://shop.spreadshirt.com/bio-adv-grp or click on the link of our Bio
#runninggirl #fitgirl #fitnessgirl #crossfitgirl #crossfitgirls #crossfitmom #runlikeagirl #wommensrunningcommunity #cardioworkouts #lunges #legworkouts #sumosquats #activeliving #trainerlife #justdoit #gymaddict #freeworkout #movemorefitness #workoutmode #womenrunning #tshirtdesign #tshirts #fitmom #crossfitlifestyle #amrap #tabata #emom #morningrunofficial
Si buscas marcar la diferencia a la hora de tus entrenamientos, no dudes en visitar nuestra tienda y elegir tu mejor #outfit , porque solo los que estamos en este mundo fitness sabemos la importancia de usar ropa cómoda y de alta calidad para nuestras rutinas de ejercicios, así que no esperes más entra ya a http://shop.spreadshirt.com/bio-adv-grp o dale click en el link de nuestra Bio If you are looking to make a difference at the time of your workouts, do not hesitate to visit our store and choose your best outfit, because only those of us in this fitness world know the importance of wearing comfortable and high quality clothes for our exercise routines, so do not wait any longer, enter http://shop.spreadshirt.com/bio-adv-grp or click on the link of our Bio #runninggirl  #fitgirl  #fitnessgirl  #crossfitgirl  #crossfitgirls  #crossfitmom  #runlikeagirl  #wommensrunningcommunity  #cardioworkouts  #lunges  #legworkouts  #sumosquats  #activeliving  #trainerlife  #justdoit  #gymaddict  #freeworkout  #movemorefitness  #workoutmode  #womenrunning  #tshirtdesign  #tshirts  #fitmom  #crossfitlifestyle  #amrap  #tabata  #emom  #morningrunofficial 
Where My Girls At? Hot new cardio push coming at you tomorrow morning, 9:15am. No excuses, start your weekend off feeling accomplished. Kids welcomed, bring an activity to keep them entertained while we work out. .
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#highfitnesscarlsbad #highfitnesssandiego #highfitnesssocal #sandiegofitness #fitmom #freeworkout #ilovehighfitness
LAST CALL!!! SLOT MASIH DIBUKA!! ____________

Jom sertai sesi #MOVEFIT #FreeWorkout #Hiking "Santai-Santai" bersama #coach Fatin
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Tarikh: 23 September 2018 (Ahad)
Masa: 8pagi-10pagi
Venue: Bukit Botak, Puncak Alam (25-30 min drive from #SungaiBuloh)
Fees: FREE OF CHARGE
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Slot adalah terhad ! Kehadiran anda harus didaftar iaitu RSVP melalui WHATSAPP . Untuk PENDAFTARAN - 019 3471703 (Coach Danny) / 014 7538184 (Coach Fatin)
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P/S : Tempat adalah sangat TERHAD, REGISTER sekarang untuk BOOK Tempat anda !!
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P/S/S : Jgn lupe TAG & SHARE post dekat kawan yang nak sama2 slim & fit!
LAST CALL!!! SLOT MASIH DIBUKA!! ____________ Jom sertai sesi #MOVEFIT  #FreeWorkout  #Hiking  "Santai-Santai" bersama #coach  Fatin ____________ Tarikh: 23 September 2018 (Ahad) Masa: 8pagi-10pagi Venue: Bukit Botak, Puncak Alam (25-30 min drive from #SungaiBuloh ) Fees: FREE OF CHARGE ____________ Slot adalah terhad ! Kehadiran anda harus didaftar iaitu RSVP melalui WHATSAPP . Untuk PENDAFTARAN - 019 3471703 (Coach Danny) / 014 7538184 (Coach Fatin) . P/S : Tempat adalah sangat TERHAD, REGISTER sekarang untuk BOOK Tempat anda !! . . P/S/S : Jgn lupe TAG & SHARE post dekat kawan yang nak sama2 slim & fit!
Just finished a pretty sweet n’ sweaty glutes workout 💦 I’m literally drenched in sweat. 
Give this quick glute workout to work on rounding out that 🍑:
4 ROUNDS:
30 donkey kicks, 15 each leg with pulse at end
30 single leg RDL, 15 each leg 
4 ROUNDS: •15 elevated wide leg goblet squats
•30 fire hydrants, 15 each leg with pulse at end
4 ROUNDS:
•20 hip bridges, squeeze glutes at end
•10 leg lifts... get as low as you can!! Just a reminder for ya guys: If you aren’t willing to work for it, don’t complain about not having. 
#GuessWhereMyXtraPoundAreGoing #Bum #GluteWorkout #PersonalTrainer #MissBumBum #BunsOfSteel
Just finished a pretty sweet n’ sweaty glutes workout 💦 I’m literally drenched in sweat. Give this quick glute workout to work on rounding out that 🍑: 4 ROUNDS: 30 donkey kicks, 15 each leg with pulse at end 30 single leg RDL, 15 each leg 4 ROUNDS: •15 elevated wide leg goblet squats •30 fire hydrants, 15 each leg with pulse at end 4 ROUNDS: •20 hip bridges, squeeze glutes at end •10 leg lifts... get as low as you can!! Just a reminder for ya guys: If you aren’t willing to work for it, don’t complain about not having. #GuessWhereMyXtraPoundAreGoing  #Bum  #GluteWorkout  #PersonalTrainer  #MissBumBum  #BunsOfSteel 
My girls kicked butt tonight at our 7pm workout!! Great job ladies!! We ended with a little fun💪
#herbalife 
#healthylifestyle 
#freeworkout
#joinus
Shifting back to the upper body now that we thoroughly worked our legs yesterday. Be safe with the bench and ask for a spotter if you need one. Don't fly through the bench workout, make sure you get some rest in between sets. #wodlife #wod #wodoftheday #crossfit #crossfitlife #crossfitmotivation #crossfitjourney #freeworkout #freeworkoutplan #workout #workouts #navyfit #navyfitness #fitness #fitnessjourney #fitnessenhancement #betteryourself #youcandoit #dailyworkout #metcon #muscularendurance #endurancetraining #notufitness #fitnessenhancementprogram
Shifting back to the upper body now that we thoroughly worked our legs yesterday. Be safe with the bench and ask for a spotter if you need one. Don't fly through the bench workout, make sure you get some rest in between sets. #wodlife  #wod  #wodoftheday  #crossfit  #crossfitlife  #crossfitmotivation  #crossfitjourney  #freeworkout  #freeworkoutplan  #workout  #workouts  #navyfit  #navyfitness  #fitness  #fitnessjourney  #fitnessenhancement  #betteryourself  #youcandoit  #dailyworkout  #metcon  #muscularendurance  #endurancetraining  #notufitness  #fitnessenhancementprogram 
Just wrapped up a much needed outdoor workout! It’s been so smokey here in the PNW lately that it was about time we had some perfect weather for taking our workout outside! • 
Didn’t need much for this workout, just what you see in front of you! And heck, the barbell was just an added bonus! 😃🤘🏼
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If you want this free workout, send me a message and I’ll get it to you! 🎁🎁 •
What better time to strike a goofy pose than after a workout?! That’s the real question of the day 🤭🤯
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#fitness #workout #exercise #outdoors #lifting #circuittraining #hiit #intervaltraining #personaltrainer #pnw #getafterit #getoutside #fitnessmotivation #strikeapose #freeworkout
Just wrapped up a much needed outdoor workout! It’s been so smokey here in the PNW lately that it was about time we had some perfect weather for taking our workout outside! • Didn’t need much for this workout, just what you see in front of you! And heck, the barbell was just an added bonus! 😃🤘🏼 • If you want this free workout, send me a message and I’ll get it to you! 🎁🎁 • What better time to strike a goofy pose than after a workout?! That’s the real question of the day 🤭🤯 _________________________________ #fitness  #workout  #exercise  #outdoors  #lifting  #circuittraining  #hiit  #intervaltraining  #personaltrainer  #pnw  #getafterit  #getoutside  #fitnessmotivation  #strikeapose  #freeworkout 
AO: Falcon Hill
Q: Burt Macklin FBI
PAX: Tails, Captain Planet, Heater, Bone Daddy 
Stretch 
Workout: MOON MONSTER 
1/4 mile warm up run

10 P/U; 60 m Sprint; 10 P/U; 60m Lunges; 10 P/U; 60 m Suicide Sprint; 1 min rest

10 S/U; 60 m Sprint; 10 S/U; 60m Bear Crawl; 10 S/U; 60 m Suicide Sprint; 1 min rest

10 Squats; 60 m Sprint; 10 Squats; 60m Broad Jumps; 10 squats; 60 m Suicide Sprint; 1 min rest

10 Jumping Jacks; 60 m Sprint; 10 Jumping Jacks; 60m Inch Worm; 10 Jumping Jacks; 60 m Suicide Sprint; 1 min rest

5 Burpees; 60m Sprint; 5 Burpees; 60 m Sprint; 5 Burpees; Suicide Sprint

1/4 mile cool down jog

Stretch 
Cot

Count o Rama

Name o Rama

#f3 #f3nation #f3ohio #f3dayton #fitness #fellowship #faith #freeworkout #freegym #dayton #daytonohio #daytonfitness
AO: Falcon Hill Q: Burt Macklin FBI PAX: Tails, Captain Planet, Heater, Bone Daddy Stretch Workout: MOON MONSTER 1/4 mile warm up run 10 P/U; 60 m Sprint; 10 P/U; 60m Lunges; 10 P/U; 60 m Suicide Sprint; 1 min rest 10 S/U; 60 m Sprint; 10 S/U; 60m Bear Crawl; 10 S/U; 60 m Suicide Sprint; 1 min rest 10 Squats; 60 m Sprint; 10 Squats; 60m Broad Jumps; 10 squats; 60 m Suicide Sprint; 1 min rest 10 Jumping Jacks; 60 m Sprint; 10 Jumping Jacks; 60m Inch Worm; 10 Jumping Jacks; 60 m Suicide Sprint; 1 min rest 5 Burpees; 60m Sprint; 5 Burpees; 60 m Sprint; 5 Burpees; Suicide Sprint 1/4 mile cool down jog Stretch Cot Count o Rama Name o Rama #f3  #f3nation  #f3ohio  #f3dayton  #fitness  #fellowship  #faith  #freeworkout  #freegym  #dayton  #daytonohio  #daytonfitness 
Fit Club was AMAZING tonight!!!! 🔥🔥🔥 I am so proud of everyone for coming out and giving it their all!! 💪💪 The energy tonight was electrifying with all the positivity and focus on achieving goals!! 💥💥 We loved having so many 1st timers at Fit Club... the more the merrier!!! And of course our regulars are always loved & appreciated as well!! ❤️ Join us next week for a FREE Workout at 6 pm! Message me for more details!! #fitness #workout #freeworkout #exercise #results #health #nutrition #losefat #gainmuscle #letsgethealthy #community #support #alllevels #kentlands #gaithersburg #moco
Fit Club was AMAZING tonight!!!! 🔥🔥🔥 I am so proud of everyone for coming out and giving it their all!! 💪💪 The energy tonight was electrifying with all the positivity and focus on achieving goals!! 💥💥 We loved having so many 1st timers at Fit Club... the more the merrier!!! And of course our regulars are always loved & appreciated as well!! ❤️ Join us next week for a FREE Workout at 6 pm! Message me for more details!! #fitness  #workout  #freeworkout  #exercise  #results  #health  #nutrition  #losefat  #gainmuscle  #letsgethealthy  #community  #support  #alllevels  #kentlands  #gaithersburg  #moco 
Fit Club was AMAZING tonight!!!! 🔥🔥🔥 I am so proud of everyone for coming out and giving it their all!! 💪💪 The energy tonight was electrifying with all the positivity and focus on achieving goals!! 💥💥 We loved having so many 1st timers at Fit Club... the more the merrier!!! And of course our regulars are always loved & appreciated as well!! ❤️ Join us next week for a FREE Workout at 6 pm! Message me for more details!! #fitness #workout #freeworkout #exercise #results #health #nutrition #losefat #gainmuscle #letsgethealthy #community #support #alllevels #kentlands #gaithersburg #moco
Fit Club was AMAZING tonight!!!! 🔥🔥🔥 I am so proud of everyone for coming out and giving it their all!! 💪💪 The energy tonight was electrifying with all the positivity and focus on achieving goals!! 💥💥 We loved having so many 1st timers at Fit Club... the more the merrier!!! And of course our regulars are always loved & appreciated as well!! ❤️ Join us next week for a FREE Workout at 6 pm! Message me for more details!! #fitness  #workout  #freeworkout  #exercise  #results  #health  #nutrition  #losefat  #gainmuscle  #letsgethealthy  #community  #support  #alllevels  #kentlands  #gaithersburg  #moco 
Tonight’s class worked so hard and made this workout worth every second. #herbalifenutrition #herbalife #herbaliferesults #fitcamp #bootcamp #smoothiebar #freeworkout
...about to hit the stage with these amazing fit pros! #fitdc ...One more Thursday left! Next week @6pm, join the party!
#freeworkout #fitfun @freedomgetters @energizedbyexercise
...about to hit the stage with these amazing fit pros! #fitdc  ...One more Thursday left! Next week @6pm, join the party! #freeworkout  #fitfun  @freedomgetters @energizedbyexercise
#NewCollection
#PremiereWorkout2K18 .
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Te Presentamos una Muestra de nuestra indumentaria para todo los Bar-Atletas que desean sentirse Cómodos y con Estilo a la hora de hacer #FreeStyle en las Barras.
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We Present a Sample of our clothing for all Bar-Athletes who want to be Comfortable and Stylish when it comes to #FreeStyle in the Bars.
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Disponible
Camiseta-Tank 
Diseño/Logo_Frontal y Posterior
Premiere Workout.
Modelo 001- #PinkSwing360 / Black & Pink Magenta / Negro & Rosado Magenta.
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#StreetWorkout #Calisthenics #UrbanFit #FreeWorkout #StreetStyle #StreetWear #UrbanWear #Tendence #Wear #Style #Caracas #Venezuela #Medellin #Colombia #Quito #Ecuador #Miami #USA #WorkoutPremiere2K18
#NewCollection  #PremiereWorkout2K18  . . Te Presentamos una Muestra de nuestra indumentaria para todo los Bar-Atletas que desean sentirse Cómodos y con Estilo a la hora de hacer #FreeStyle  en las Barras. . . We Present a Sample of our clothing for all Bar-Athletes who want to be Comfortable and Stylish when it comes to #FreeStyle  in the Bars. . . Disponible Camiseta-Tank Diseño/Logo_Frontal y Posterior Premiere Workout. Modelo 001- #PinkSwing360  / Black & Pink Magenta / Negro & Rosado Magenta. . #StreetWorkout  #Calisthenics  #UrbanFit  #FreeWorkout  #StreetStyle  #StreetWear  #UrbanWear  #Tendence  #Wear  #Style  #Caracas  #Venezuela  #Medellin  #Colombia  #Quito  #Ecuador  #Miami  #USA  #WorkoutPremiere2K18 
These ladies rocked it out today!! 🤟🏼💪🏼#miltonfitbody #miltonfitfamily #strongertogether #wod #fitnessmotivation
When worlds collide. @fitfamshanghai and @fitfamkl meet again! 
#wefitfam #wefitfamkualalumpur #kualalumpur #malaysia #fitness #hiit #workout #freefitness #freeworkout #freefitnesskualalumpur #community #fitfam #committofit
Happy Friday!

Hi you all, jom join FREE class malam ni. Pada yg berminat boleh contact nombor yg tertera. Datang tau bawak semangat!

Jumpa mlm ni 💃🏻
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#groupexercise #klfa #freeworkout
Happy Friday! Hi you all, jom join FREE class malam ni. Pada yg berminat boleh contact nombor yg tertera. Datang tau bawak semangat! Jumpa mlm ni 💃🏻 . #groupexercise  #klfa  #freeworkout 
I’m giving away $2000 dollars!
+ Macro Guides
+ Workout Programs
+ Macro Settings
🙆🏻‍♀️
But I need your help, I’m matching every dollar up to $2000 donated from you guys to @jackgivesback, wait their is something in it for you! Macro guides, workouts and macro settings for anyone who donates certain amounts. Details in the 🐬 highlight.
💁🏻‍♀️
Why? Jack, was a very special young man who left us way too soon - but before he did he was able to swim with dolphins at @islanddolphincare for 13 years. This changed his quality of life, his ability to grow and learn and our entire lives as a family. Believe me when I tell you a boy and a dolphin can be best friends!
✨
@jackgivesback covers family’s with differently abled children’s entire trip to IDC, including the travel, stay & $2000 scholarship for @islanddolphincare. In combination with @lilbuffprotein, YOU, and I we’d love to donate three scholarships total!
💕
If you can donate $5 do it.
If you can donate $100 do it.
If you can’t donate, you can share this post.
*all donations are tax deductible!!! 📷 @kaylaraephotos
#macrosbymazzurco #freeworkout #freeguide #donations #jackgivesback #macroguide #almazzurco #onlinecoach #fundraiser #dolphintherapy #islanddolphincare
I’m giving away $2000 dollars! + Macro Guides + Workout Programs + Macro Settings 🙆🏻‍♀️ But I need your help, I’m matching every dollar up to $2000 donated from you guys to @jackgivesback, wait their is something in it for you! Macro guides, workouts and macro settings for anyone who donates certain amounts. Details in the 🐬 highlight. 💁🏻‍♀️ Why? Jack, was a very special young man who left us way too soon - but before he did he was able to swim with dolphins at @islanddolphincare for 13 years. This changed his quality of life, his ability to grow and learn and our entire lives as a family. Believe me when I tell you a boy and a dolphin can be best friends! ✨ @jackgivesback covers family’s with differently abled children’s entire trip to IDC, including the travel, stay & $2000 scholarship for @islanddolphincare. In combination with @lilbuffprotein, YOU, and I we’d love to donate three scholarships total! 💕 If you can donate $5 do it. If you can donate $100 do it. If you can’t donate, you can share this post. *all donations are tax deductible!!! 📷 @kaylaraephotos #macrosbymazzurco  #freeworkout  #freeguide  #donations  #jackgivesback  #macroguide  #almazzurco  #onlinecoach  #fundraiser  #dolphintherapy  #islanddolphincare 
Need a quick and effective workout you can squeeze in before the weekend? 🤗🙌🏼💪🏼 Well I’ve got one for ya! And guess what? The only thing you need is a resistance band! 👇🏼⁣
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Now let’s talk you through this workout: ⁣
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✴️30 second intervals with 15 seconds rest between rounds. ⁣
✴️5 exercises and 4 total rounds⁣
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1️⃣ Band Lat Pulldown w/ Reverse Lunges⁣
2️⃣ Band Hop-over w/ Burpee or Power Squat⁣
3️⃣ Band Bicep Curls⁣
4️⃣ Band Speed Feet Over & Back⁣
5️⃣ Band Good Mornings⁣
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3...2...1...GO! YOU GOT THIS!👊🏼⁣
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If you like this workout and are wondering if there are more where this came from...now is the time to reach out!👏🏼👏🏼👏🏼⁣
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I am taking on 3 new clients for the month of October so you gotta act quick to grab one of those spots! 🤩🙌🏼⁣
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#fitnessjourney #instaworkout⁣
#hiittraining⁣
#freeworkout #fitgoals⁣
#workout #personaltrainer #justmove #onlinetraining #whywait⁣
#womenempoweringwomen #onlinepersonaltrainer #fitfam⁣⁣⁣⁣
#livethelifeyoulove #lifestylegoals #slaytheday #fitspo #workhardplayhard⁣⁣⁣⁣
#youcandoit #setgoals #enjoythejourney⁣⁣⁣⁣
#strongerthanyesterday⁣⁣⁣⁣
#makeyourdreamsreality⁣
#beyourbest #gobig #neversettle #findyourtribe #workitgirl #yasgirl
Need a quick and effective workout you can squeeze in before the weekend? 🤗🙌🏼💪🏼 Well I’ve got one for ya! And guess what? The only thing you need is a resistance band! 👇🏼⁣ ⁣ Now let’s talk you through this workout: ⁣ ⁣ ✴️30 second intervals with 15 seconds rest between rounds. ⁣ ✴️5 exercises and 4 total rounds⁣ ⁣ 1️⃣ Band Lat Pulldown w/ Reverse Lunges⁣ 2️⃣ Band Hop-over w/ Burpee or Power Squat⁣ 3️⃣ Band Bicep Curls⁣ 4️⃣ Band Speed Feet Over & Back⁣ 5️⃣ Band Good Mornings⁣ ⁣ 3...2...1...GO! YOU GOT THIS!👊🏼⁣ ⁣ If you like this workout and are wondering if there are more where this came from...now is the time to reach out!👏🏼👏🏼👏🏼⁣ ⁣ I am taking on 3 new clients for the month of October so you gotta act quick to grab one of those spots! 🤩🙌🏼⁣ ⁣ #fitnessjourney  #instaworkout ⁣ #hiittraining ⁣ #freeworkout  #fitgoals ⁣ #workout  #personaltrainer  #justmove  #onlinetraining  #whywait ⁣ #womenempoweringwomen  #onlinepersonaltrainer  #fitfam ⁣⁣⁣⁣ #livethelifeyoulove  #lifestylegoals  #slaytheday  #fitspo  #workhardplayhard ⁣⁣⁣⁣ #youcandoit  #setgoals  #enjoythejourney ⁣⁣⁣⁣ #strongerthanyesterday ⁣⁣⁣⁣ #makeyourdreamsreality ⁣ #beyourbest  #gobig  #neversettle  #findyourtribe  #workitgirl  #yasgirl 
which is healthier... RED WINE or WHITE WINE 🍷⁉️
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well first, lets just say that neither is doing much for you because there is no nutrient value. butttt sometimes a glass of wine at the end of the night or with ya gal pals is... necessary.
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if you look at how EACH wine is MADE there’s a big difference. RED wine grapes are fermented with the skin on, which gives the wine its color and provides beneficial plant compounds, like resveratrol (antioxidants). grapes for WHITE wine, on the other hand, have their skins removed. no benefits there.
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in terms of nutrition content though? red and white wine are neck and neck. HOWEVER, red wine has slightly higher levels of some vitamins and minerals.
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and you may have heard, but red wine has been linked with a variety of HEALTH benefits. it’s thought to reduce the risk of heart disease, raise HDL cholesterol and slow age-related mental decline!!
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but, sadly that doesn’t mean you can knock back a whole bottle because “it’s only four glasses.. that’s nothing” or “its healthy” (#beentheredonethat #accidentally #sorta) there is a fine line between drinking for the health benefit of wine and drinking it to get wine drunk LOL
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so if ya ask me, red wine has more beneficial components to it but like every thing else in this fitness world, moderation is key. 🔑🍷
which is healthier... RED WINE or WHITE WINE 🍷⁉️ - well first, lets just say that neither is doing much for you because there is no nutrient value. butttt sometimes a glass of wine at the end of the night or with ya gal pals is... necessary. - if you look at how EACH wine is MADE there’s a big difference. RED wine grapes are fermented with the skin on, which gives the wine its color and provides beneficial plant compounds, like resveratrol (antioxidants). grapes for WHITE wine, on the other hand, have their skins removed. no benefits there. - in terms of nutrition content though? red and white wine are neck and neck. HOWEVER, red wine has slightly higher levels of some vitamins and minerals. - and you may have heard, but red wine has been linked with a variety of HEALTH benefits. it’s thought to reduce the risk of heart disease, raise HDL cholesterol and slow age-related mental decline!! - but, sadly that doesn’t mean you can knock back a whole bottle because “it’s only four glasses.. that’s nothing” or “its healthy” (#beentheredonethat  #accidentally  #sorta ) there is a fine line between drinking for the health benefit of wine and drinking it to get wine drunk LOL - so if ya ask me, red wine has more beneficial components to it but like every thing else in this fitness world, moderation is key. 🔑🍷
Day 11/21 ✨ Pilates ✨ to lengthen & strengthen 💪 Im not mad allot of this is done laying down 😂 because tomorrow's cardio and I need to save my strength LOL
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#freeworkout #fitness #goalgetter #workout #homeworkout #training #health #fitnessmotivation #fitnessgoals #momblog #momblogger #momlifeinspo #momlifebalance #getstronger #strongasamother #fitgirl #dreamjob #fitnessjourney #progressnotperfection #postpartumfitness #fitmom #fitnessinspo #lifestyleblogger #fitnessblogger #reallife #mombod #fitnessmotivator #healthylife #beachbody #toddlermom
Day 11/21 ✨ Pilates ✨ to lengthen & strengthen 💪 Im not mad allot of this is done laying down 😂 because tomorrow's cardio and I need to save my strength LOL . . . . . #freeworkout  #fitness  #goalgetter  #workout  #homeworkout  #training  #health  #fitnessmotivation  #fitnessgoals  #momblog  #momblogger  #momlifeinspo  #momlifebalance  #getstronger  #strongasamother  #fitgirl  #dreamjob  #fitnessjourney  #progressnotperfection  #postpartumfitness  #fitmom  #fitnessinspo  #lifestyleblogger  #fitnessblogger  #reallife  #mombod  #fitnessmotivator  #healthylife  #beachbody  #toddlermom 
✨Quando foi a última vez que fez algo pela primeira vez?✨
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Que eu gosto de estar em movimento não é novidade para ninguém 🙈
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Agora, alugar uma bike nas férias e pedalar a cidade toda para conhecer o máximo dela, sim isso é novidade 🤣
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Minha relação com atividade física/saúde/físico/treino tem mudado muito desde quando o grupo #upfitcomaju estava só no papel .
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Quem participou sabe que preso muito o EQUILÍBRIO E O SABER O PORQUE DO QUE FAZ. .
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Então pega essa dica de viagem: 🚨PORQUE ALUGAR UMA BIKE :
✔️Não polui o meio ambiente ✔️Mantém o corpo em movimento ✔️Não paga estacionamento e nem combustível ✔️Pode parar em qualquer lugar ✔️Você tem as melhores vistas
✔️Pode cortar caminho 🙈
✔️Queima umas calorias ✔️É a forma mais barata e com os melhores roles que você vai ter. .
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🚴‍♀️ Poderia fazer uma lista enorme de tantos pontos bons, mas a pergunta que não quer calar : PORQUE NÃO FIZ ISSO ANTES? 🤔
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Porque como já disse anteriormente : EU TINHA UMA MENTE MUITO 8 ou 80 .
Hoje a flexibilidade me deixa aproveitar o máximo de cada simples momento sem radicalismo.
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Permita-se fazer algo pela primeira vez, mude seus hábitos com o UPFITCOMAJU e concorra a MIL REAIS .
👇🏻👇🏻👇🏻👇🏻👇🏻👇🏻👇🏻
julinefrancisco@gmail.com .
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#upfitcomaju #sejagrato #absworkout #doforlove #freeworkout #treinofuncional #treinolivre #dieta #proposito #treinoemcasa #motivacao #emagrecimento #emagrecimentointeligente #gym #academia #lifestyle
✨Quando foi a última vez que fez algo pela primeira vez?✨ . . Que eu gosto de estar em movimento não é novidade para ninguém 🙈 . . Agora, alugar uma bike nas férias e pedalar a cidade toda para conhecer o máximo dela, sim isso é novidade 🤣 . . Minha relação com atividade física/saúde/físico/treino tem mudado muito desde quando o grupo #upfitcomaju  estava só no papel . . Quem participou sabe que preso muito o EQUILÍBRIO E O SABER O PORQUE DO QUE FAZ. . . Então pega essa dica de viagem: 🚨PORQUE ALUGAR UMA BIKE : ✔️Não polui o meio ambiente ✔️Mantém o corpo em movimento ✔️Não paga estacionamento e nem combustível ✔️Pode parar em qualquer lugar ✔️Você tem as melhores vistas ✔️Pode cortar caminho 🙈 ✔️Queima umas calorias ✔️É a forma mais barata e com os melhores roles que você vai ter. . . . 🚴‍♀️ Poderia fazer uma lista enorme de tantos pontos bons, mas a pergunta que não quer calar : PORQUE NÃO FIZ ISSO ANTES? 🤔 . . Porque como já disse anteriormente : EU TINHA UMA MENTE MUITO 8 ou 80 . Hoje a flexibilidade me deixa aproveitar o máximo de cada simples momento sem radicalismo. . Permita-se fazer algo pela primeira vez, mude seus hábitos com o UPFITCOMAJU e concorra a MIL REAIS . 👇🏻👇🏻👇🏻👇🏻👇🏻👇🏻👇🏻 julinefrancisco@gmail.com . . . . . . . . . . . . . #upfitcomaju  #sejagrato  #absworkout  #doforlove  #freeworkout  #treinofuncional  #treinolivre  #dieta  #proposito  #treinoemcasa  #motivacao  #emagrecimento  #emagrecimentointeligente  #gym  #academia  #lifestyle 
If it doesn’t challenge you... it won’t change you! .
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This is one of the hardest runs I had done in a while... it was really hot and humid, but I met the goal and it feels so good 😊 .
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#yuly360workouts #yuly360 #healthylifestyle #nutrition #diet #gym #gymmotivation #motivation #fitness #fitnessmotivation #homeworkout #freeworkout #workout #exercise #ejercicio #mom #momlife #motherhood #yoga #yogapants #running #pilates #crossfit
I don’t need a gym to move, and neither do you! What if we changed the way people thought about “fitness”?? Who made the rule that you have to follow a fitness program or get a gym membership to actually be doing something anyway?? I am working a 65 hr work week and over my dead body am I stepping foot in a gym, but I do recognize that movement is important no matter HOW that looks and nobody can tell me what “counts” as a workout and what doesn’t - and you shouldn’t let them tell you either. Do what you need to do so that it works for you  even if it’s 5 minutes💓
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Format: As many rounds as possible for 15 minutes. (Do more if you need more, do 5-10 mins if you need less)
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Squat to leg lift x 6 ea side ☁️ Plank up downs x 10 total ☁️ Curtesy lunge to lateral lunge x 6 ea side ☁️ Running man x 30 sec ☁️ Pulsing lunge x 10 ea side ☁️ Plank toe rocks x 15 ttl ☁️ Side to side hops x 30 seconds ☁️ No hands push up x 10 ttl
I don’t need a gym to move, and neither do you! What if we changed the way people thought about “fitness”?? Who made the rule that you have to follow a fitness program or get a gym membership to actually be doing something anyway?? I am working a 65 hr work week and over my dead body am I stepping foot in a gym, but I do recognize that movement is important no matter HOW that looks and nobody can tell me what “counts” as a workout and what doesn’t - and you shouldn’t let them tell you either. Do what you need to do so that it works for you even if it’s 5 minutes💓 • • • • • • Format: As many rounds as possible for 15 minutes. (Do more if you need more, do 5-10 mins if you need less) • • • Squat to leg lift x 6 ea side ☁️ Plank up downs x 10 total ☁️ Curtesy lunge to lateral lunge x 6 ea side ☁️ Running man x 30 sec ☁️ Pulsing lunge x 10 ea side ☁️ Plank toe rocks x 15 ttl ☁️ Side to side hops x 30 seconds ☁️ No hands push up x 10 ttl
Im calling CrossFit Friday vibes! But I'll probably do legs lets be honest!
HAPPY FRIDAY FITFAM
Im calling CrossFit Friday vibes! But I'll probably do legs lets be honest! HAPPY FRIDAY FITFAM
‘Tis the season for long sleeves, fuzzy socks, and QUADZZZZ 🍁🍃🎃
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Operation “get my mojo back” is in full effect 🙌🏼 Your girl is sleeping more, eating more, working out just enough, slaying her to-do list, and (finally) gaining some confidence at work. This week I’ve tried to be super cognizant of my body’s natural cues. If I’m tired, I sleep. If I’m hungry, I eat. If I’m thirsty, I drink 2 glasses of water. I’m feeling good.
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If I’ve learned anything in my nearly 25 years of life, it’s that paying attention to your body and how it feels is a major key to living a fulfilling and enjoyable life 🔑 We have and continue to grow up in an environment that pushes us to push ourselves to unsustainable limits to reach career and personal goals. While this is an amazing quality that can be insanely beneficial, it can also be detrimental if it is not managed properly.
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It’s important to remind ourselves that it’s okay to take a break. It is okay to lose progress. The most beautiful things come from our greatest struggles. If you’re feeling overworked, unmotivated, and just plain tired, take a step back and allow yourself to breathe. You’d be amazed what time off can do for your perspective on things.
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Also nursing plug: GET YOUR FLU SHOTS FRIENDS! Not only will you be protecting yourself, but others as well. Not going to lie, it hurt like a MOFO and I felt sick as a dog this morning, but after a 3 hour nap I’m feeling gucci 😛💉
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#fitspo #gymspo #fitnessmotivation #fitnessmodel #fitnessmodels #quad #quads #quadsquad #quadsfordays #girlsthatlift #sweaterweather #fuzzysocks #fitneslifestyle #fitnurse #fitnurses #freeworkouts #freeworkout #onlinecoaching #iifym #iifymwomen #iifymgirls #summershred #girlgains #girlswholift #mantra #personaldevelopment #personalgrowth #shortgirls
‘Tis the season for long sleeves, fuzzy socks, and QUADZZZZ 🍁🍃🎃 - Operation “get my mojo back” is in full effect 🙌🏼 Your girl is sleeping more, eating more, working out just enough, slaying her to-do list, and (finally) gaining some confidence at work. This week I’ve tried to be super cognizant of my body’s natural cues. If I’m tired, I sleep. If I’m hungry, I eat. If I’m thirsty, I drink 2 glasses of water. I’m feeling good. - If I’ve learned anything in my nearly 25 years of life, it’s that paying attention to your body and how it feels is a major key to living a fulfilling and enjoyable life 🔑 We have and continue to grow up in an environment that pushes us to push ourselves to unsustainable limits to reach career and personal goals. While this is an amazing quality that can be insanely beneficial, it can also be detrimental if it is not managed properly. - It’s important to remind ourselves that it’s okay to take a break. It is okay to lose progress. The most beautiful things come from our greatest struggles. If you’re feeling overworked, unmotivated, and just plain tired, take a step back and allow yourself to breathe. You’d be amazed what time off can do for your perspective on things. - Also nursing plug: GET YOUR FLU SHOTS FRIENDS! Not only will you be protecting yourself, but others as well. Not going to lie, it hurt like a MOFO and I felt sick as a dog this morning, but after a 3 hour nap I’m feeling gucci 😛💉 - #fitspo  #gymspo  #fitnessmotivation  #fitnessmodel  #fitnessmodels  #quad  #quads  #quadsquad  #quadsfordays  #girlsthatlift  #sweaterweather  #fuzzysocks  #fitneslifestyle  #fitnurse  #fitnurses  #freeworkouts  #freeworkout  #onlinecoaching  #iifym  #iifymwomen  #iifymgirls  #summershred  #girlgains  #girlswholift  #mantra  #personaldevelopment  #personalgrowth  #shortgirls 
🎼 Put your phone down, let's get it. Forget your Instagram and your Twitter! 🎶 - @brunomars #Perm
💪🏼😅🙌🏼 [sound ON!]
#SanDiego if you haven’t tried #BStrongBEATcamp yet you’re missing out!!! It’s athletic strength & cardio drills done to the beat of the music & [let’s be honest] it’s probably the most fun you’ll ever have doing push-ups 😂 Join the #BStrongSquad Wednesday’s @ 6:30pm at #CivitaPark in Mission Valley. 1st try is FREE! Bring your mat [or a beach towel], a water bottle & some work ethic 💪🏼😉 More info at: cassiebstrong.com under the tab “B Strong in San Diego”.
🎼 Put your phone down, let's get it. Forget your Instagram and your Twitter! 🎶 - @brunomars #Perm  💪🏼😅🙌🏼 [sound ON!] #SanDiego  if you haven’t tried #BStrongBEATcamp  yet you’re missing out!!! It’s athletic strength & cardio drills done to the beat of the music & [let’s be honest] it’s probably the most fun you’ll ever have doing push-ups 😂 Join the #BStrongSquad  Wednesday’s @ 6:30pm at #CivitaPark  in Mission Valley. 1st try is FREE! Bring your mat [or a beach towel], a water bottle & some work ethic 💪🏼😉 More info at: cassiebstrong.com under the tab “B Strong in San Diego”.
#tbt inspired fun fact: I started my personal trainer/coach/fitness instructor life a few years ago hosting outdoor bootcamp classes around the DC area 🏃🏽‍♀️
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All I had, and all I needed, was a group of hardworking individuals with a love for fitness, a great space to exercise, and body weight, and guess what? I made some pretty awesome (and pretty sweaty 💦) things happen with those 3 items!
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Fast forward 5 years and that’s still all I need and STILL what I’m making happen!
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Come see what I’m talking about this Sunday, 9/23, at the #phillyathleta with my FREE body weight bootcamp!
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1. Great space to exercise ✅
We’ll be working out IN ATHLETA!! “Great” is an understatement 😍
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2. Body weight ✅
No equipment necessary for this workout, every move will use your body weight to push you to the limit 👊🏼
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3. Group of hardworking individuals with a love for fitness ✅✅✅✅
From what I’m seeing, I’m definitely getting this one- but it’s up to YOU to give me more!!
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Be a part of the @athleta fitness fun by registering today!
⬆️ sign-up link in bio! ⬆️
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👋🏼👋🏼 Comment below is you’ll be attending!!! 💪🏼💪🏼 I cannot wait to see you all!
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#musclebymaria #mbm #athleta #powerofshe #athletafitpro #phillytrainer #phillyfitness #phillyfit #onlinecoach #blogger #phillyblogger #nutritioncoach #philly #freeworkout #bootcamp #fullbodyworkout #phillyphilly #trainforher
#tbt  inspired fun fact: I started my personal trainer/coach/fitness instructor life a few years ago hosting outdoor bootcamp classes around the DC area 🏃🏽‍♀️ . All I had, and all I needed, was a group of hardworking individuals with a love for fitness, a great space to exercise, and body weight, and guess what? I made some pretty awesome (and pretty sweaty 💦) things happen with those 3 items! . . Fast forward 5 years and that’s still all I need and STILL what I’m making happen! . . Come see what I’m talking about this Sunday, 9/23, at the #phillyathleta  with my FREE body weight bootcamp! . 1. Great space to exercise ✅ We’ll be working out IN ATHLETA!! “Great” is an understatement 😍 . 2. Body weight ✅ No equipment necessary for this workout, every move will use your body weight to push you to the limit 👊🏼 . 3. Group of hardworking individuals with a love for fitness ✅✅✅✅ From what I’m seeing, I’m definitely getting this one- but it’s up to YOU to give me more!! . Be a part of the @athleta fitness fun by registering today! ⬆️ sign-up link in bio! ⬆️ . . 👋🏼👋🏼 Comment below is you’ll be attending!!! 💪🏼💪🏼 I cannot wait to see you all! . . . #musclebymaria  #mbm  #athleta  #powerofshe  #athletafitpro  #phillytrainer  #phillyfitness  #phillyfit  #onlinecoach  #blogger  #phillyblogger  #nutritioncoach  #philly  #freeworkout  #bootcamp  #fullbodyworkout  #phillyphilly  #trainforher 
When your mum bumped into her workmate at dancefit. I got abit too excited. Woohh!

And look at all those amazing people that came. Was so much fun

#dancefit #zumba #active #exercise #workout #friends #family #community #activelifestyle #fun #laughter #healthier #lifestylechange #goals #results #weightloss #wellness #coach #fitclub #fitness #cleaneating #motivation #dedication #inspiration #freeworkout
It’s our first ever bring a friend day September 29th!  Know someone who would like our gym community?  Bring them with you for a free partner workout!  Dressing alike is not required!
It’s our first ever bring a friend day September 29th! Know someone who would like our gym community? Bring them with you for a free partner workout! Dressing alike is not required!
Throwback to this fat loss focused workout
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If your goal is to lose fat, you need to structure your workouts to involve a combination of cardio and strength training .
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The strength training will help you build muscle, which will allow you to burn calories at all times. The more muscle you have the more calories you burn .
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Cardio will help you burn the fat that gets released during the workout. So the combo of the two is 👌
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Give this workout a try and let me know if this was helpful! .
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#foxiefitness .
#fitness #igfitness #freeworkout #exercises #howtoburncaolries #howtoloseweight #health #healthiswealth #fatloss #weightlossjourney #gymworkout #seattlefitness #personaltrainer #entrepreneur #tbt
Throwback to this fat loss focused workout . . If your goal is to lose fat, you need to structure your workouts to involve a combination of cardio and strength training . . The strength training will help you build muscle, which will allow you to burn calories at all times. The more muscle you have the more calories you burn . . Cardio will help you burn the fat that gets released during the workout. So the combo of the two is 👌 . . Give this workout a try and let me know if this was helpful! . . #foxiefitness  . #fitness  #igfitness  #freeworkout  #exercises  #howtoburncaolries  #howtoloseweight  #health  #healthiswealth  #fatloss  #weightlossjourney  #gymworkout  #seattlefitness  #personaltrainer  #entrepreneur  #tbt 
Get ‘em in while we have a few spaces left! Link in the bio. 💗
Get ‘em in while we have a few spaces left! Link in the bio. 💗
Push/Pull workout today!
Push/Pull workout today!
Double trouble
Double trouble
I have finally found a workout routine that tones thighs, buns, abs, and arms all at the same time! 💪 It's called  TRASHERCISE and in just two simple steps you too can do this workout just about anywhere!

Step 1: go for a walk.
Step 2: pick up trash along the way. 
All the squatting, bending, lifting, digging, and carrying will definitely get your body into shape.

Just remember, for a healthier body and a cleaner environment, get out and TRASHERCISE!!!
I have finally found a workout routine that tones thighs, buns, abs, and arms all at the same time! 💪 It's called TRASHERCISE and in just two simple steps you too can do this workout just about anywhere! Step 1: go for a walk. Step 2: pick up trash along the way. All the squatting, bending, lifting, digging, and carrying will definitely get your body into shape. Just remember, for a healthier body and a cleaner environment, get out and TRASHERCISE!!!
Here’s a fantastic HEALTHY Cajun shrimp recipe you’ll love! You can also sub chicken for shrimp. Recipe in the comments! #recipe #healthyfood #fitbody #cajunshrimp
Todays #freeworkout #freeexcersize I work out....side! :)
California Dreamin 💙
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Please don’t be fooled by this picture. I’m fake smiling, arching my back so my butt will look biggga, and i added some saturation so i look more tan. HAHAHA so honest but so true. Instagram is FAKE. But i still like this picture so I’m posting it. Love you all!!!! 🙌🏼
California Dreamin 💙 •• •• •• Please don’t be fooled by this picture. I’m fake smiling, arching my back so my butt will look biggga, and i added some saturation so i look more tan. HAHAHA so honest but so true. Instagram is FAKE. But i still like this picture so I’m posting it. Love you all!!!! 🙌🏼
FREE BOOTCAMP CLASS!! Friday Sept. 21st 12:25pm.  I'm teaching bootcamp outside on the SunTrust Plaza...right in the middle of downtown RVA!  The corner of Main and 10th St.  It's only 45 mins so no excuses!
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The @ymcarichmond is partnering with Capital Region Collaborative and offering fun activities at various branches for #playdayrva.  All free to the public!
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Come sweat and have a lot of fun!
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#bootcamp #freeworkout #rva #fitrva #workoutanywhere #exerciseoutdoors #downtownrichmond #sweatyselfie #noexcuses
FREE BOOTCAMP CLASS!! Friday Sept. 21st 12:25pm. I'm teaching bootcamp outside on the SunTrust Plaza...right in the middle of downtown RVA! The corner of Main and 10th St. It's only 45 mins so no excuses! . . The @ymcarichmond is partnering with Capital Region Collaborative and offering fun activities at various branches for #playdayrva . All free to the public! . . Come sweat and have a lot of fun! . . #bootcamp  #freeworkout  #rva  #fitrva  #workoutanywhere  #exerciseoutdoors  #downtownrichmond  #sweatyselfie  #noexcuses 
Back in the gym (and on instagram) after a long weekend celebrating my lovely sister’s wedding! This battle rope circuit is an absolute killer 😩😩 • Single Waves with Reverse Lunge
• Lateral Waves
• Double Waves with Kneel to Squat
• Russian Twists
20 seconds on, 10 seconds rest, 4 rounds, GO....
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#ukfitfam #fitfam #personaltrainer #onlinecoaching #guyswithmuscles #guyswholift #fitnessmodel #sixpack #abs #workout #workoutvideo #gymmotivation #bodytransformation #fitnessmotivation #getfit #getabs #freeworkout #workoutguide #gymgoals #workoutideas #hiit #hiitworkout #battleropes #fatloss #losefat #absworkout #cardio #workoutvideos #workoutroutine
Back in the gym (and on instagram) after a long weekend celebrating my lovely sister’s wedding! This battle rope circuit is an absolute killer 😩😩 • Single Waves with Reverse Lunge • Lateral Waves • Double Waves with Kneel to Squat • Russian Twists 20 seconds on, 10 seconds rest, 4 rounds, GO.... ——————————————————————- #ukfitfam  #fitfam  #personaltrainer  #onlinecoaching  #guyswithmuscles  #guyswholift  #fitnessmodel  #sixpack  #abs  #workout  #workoutvideo  #gymmotivation  #bodytransformation  #fitnessmotivation  #getfit  #getabs  #freeworkout  #workoutguide  #gymgoals  #workoutideas  #hiit  #hiitworkout  #battleropes  #fatloss  #losefat  #absworkout  #cardio  #workoutvideos  #workoutroutine 
FREE BOOTCAMP CLASS!! Friday Sept. 21st 12:25pm.  I'm teaching bootcamp outside on the SunTrust Plaza...right in the middle of downtown RVA!  The corner of Main and 10th St.  It's only 45 mins so no excuses!
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The @ymcarichmond is partnering with Capital Region Collaborative and offering fun activities at various branches for #playdayrva.  All free to the public!
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Come sweat and have a lot of fun!
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#bootcamp #freeworkout #rva #fitrva #workoutanywhere #exerciseoutdoors #downtownrichmond #sweatyselfie #noexcuses
FREE BOOTCAMP CLASS!! Friday Sept. 21st 12:25pm. I'm teaching bootcamp outside on the SunTrust Plaza...right in the middle of downtown RVA! The corner of Main and 10th St. It's only 45 mins so no excuses! . . The @ymcarichmond is partnering with Capital Region Collaborative and offering fun activities at various branches for #playdayrva . All free to the public! . . Come sweat and have a lot of fun! . . #bootcamp  #freeworkout  #rva  #fitrva  #workoutanywhere  #exerciseoutdoors  #downtownrichmond  #sweatyselfie  #noexcuses 
How many of us purchased gym membership, and gone there maybe 5-10 times? And kept paying for months and months after that? 💸
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I’m offering my help in getting you in shape you desire:
*Free workouts ( weight loss/gain/muscle build) that can be done anywhere
*Free meal plan
*Free grocery shopping list
*24/7 guidance and help
*Starter kit with the best nutrition to help you get those results •
You don’t have to give up on your dream, you just need some assistance. And there’s no shame in that. Asking for help means accepting that we are human. 👫 *Register on a link in profile or DM me to get all info! •
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#results #resultsfitness #freeworkout #freeworkouts #freehelp #freeadvice #looseweight #weightloss #weightlossjourney #weightlossmotivation #gym #gymmotivation #motivation #getinshape #women #womenfitness #workout #howtolooseweight #howtoloosefat #howtoloosebodyfat
How many of us purchased gym membership, and gone there maybe 5-10 times? And kept paying for months and months after that? 💸 • I’m offering my help in getting you in shape you desire: *Free workouts ( weight loss/gain/muscle build) that can be done anywhere *Free meal plan *Free grocery shopping list *24/7 guidance and help *Starter kit with the best nutrition to help you get those results • You don’t have to give up on your dream, you just need some assistance. And there’s no shame in that. Asking for help means accepting that we are human. 👫 *Register on a link in profile or DM me to get all info! • • • • #results  #resultsfitness  #freeworkout  #freeworkouts  #freehelp  #freeadvice  #looseweight  #weightloss  #weightlossjourney  #weightlossmotivation  #gym  #gymmotivation  #motivation  #getinshape  #women  #womenfitness  #workout  #howtolooseweight  #howtoloosefat  #howtoloosebodyfat 
LITCAMP was EVERYTHING last night 🙌🏾🙌🏾🙌🏾🙌🏾🙌🏾🙌🏾🙌🏾
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YOU CANT BEAT US SO MIGHT AS WELL JOIN US🤷🏾‍♂️🤷🏾‍♂️🤷🏾‍♂️🤷🏾‍♂️
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#Colga #FreeWorkout #Workout #fitnesslife #ColumbusGa #PhenixCity #Motivation #Fit #GroupWorkout #FREE #FREE #FREE
Create your own workout schedule and be consistent with it
Create your own workout schedule and be consistent with it
RepostBy @flex.ft_mehdi: "Yo 😨, just half scoop of the @boneafit pre and my pump was stupid, I mean I had to stop training for a sec 🤩💪🏻 it’s good for me I guess, my pre bottle will last me double the time🏆💪🏻.
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#win #mpd #onlinecoach #mensphysique #santacruz  #prodebut #ifbb #ifbbpro #coach #teamflexft #flexftconditioning #ifbbproleague #practice #lean #workouttips #delts  #shoulders #peeled #sacrifice  #fearless #freeworkout #dayinanddayout #consistency" (via #InstaRepost @EasyRepost)
RepostBy @flex.ft_mehdi: "Yo 😨, just half scoop of the @boneafit pre and my pump was stupid, I mean I had to stop training for a sec 🤩💪🏻 it’s good for me I guess, my pre bottle will last me double the time🏆💪🏻. . . . . . . . #win  #mpd  #onlinecoach  #mensphysique  #santacruz  #prodebut  #ifbb  #ifbbpro  #coach  #teamflexft  #flexftconditioning  #ifbbproleague  #practice  #lean  #workouttips  #delts  #shoulders  #peeled  #sacrifice  #fearless  #freeworkout  #dayinanddayout  #consistency " (via #InstaRepost  @EasyRepost)
Fueling my body with a well-balanced lunch is such a habit for me now. It wasn’t for a long time, though. I used to pack a 100-calorie something, a Light N Fit yogurt, + a piece of fruit, then call it a day...until I binged on something from a vending machine before leaving school. Then stuffed my face with Craisins + bowls of cereal when I got home. I had such a warped sense of the relationship between my eating + my weight, my nutrition + my health. I saw eating less as the best plan. I saw “low fat” or “reduced fat” as the best options. I saw grazing as the best method. None of this was or is true. 😳
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I walked around lethargic, I was either under weight or “skinny fat,” I had poor digestion, + I was often pale + always hungry. Once I educated myself on macronutrients + clean eating, everything shifted. Now, I eat more than ever, + am fitter than ever. I make sure veggies + protein take the stage, with fruit, healthy fat, + complex carbs rounding out some meals. I snack way less (though still on occasion) + I never, ever hit the vending machine. My energy, my ability to create lean muscle, + my digestion all benefit! 💗
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I wouldn’t have known this without my coach. My first group as a challenger didn’t just introduce me to fitness. It opened my eyes to better eating habits. I do not diet. I haven’t dieted in years. Instead, I listen to my body + fuel it according to what I need from it. It’s not all that complicated, but it is all that important. ☺️
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If you don’t know where or how to begin, maybe you need a coach. Maybe you need me to get you back on track in the kitchen so you can feel better + be better. Let me help you redefine your understanding of health + nutrition. Exercise is simply extra credit. 😉
Fueling my body with a well-balanced lunch is such a habit for me now. It wasn’t for a long time, though. I used to pack a 100-calorie something, a Light N Fit yogurt, + a piece of fruit, then call it a day...until I binged on something from a vending machine before leaving school. Then stuffed my face with Craisins + bowls of cereal when I got home. I had such a warped sense of the relationship between my eating + my weight, my nutrition + my health. I saw eating less as the best plan. I saw “low fat” or “reduced fat” as the best options. I saw grazing as the best method. None of this was or is true. 😳 . I walked around lethargic, I was either under weight or “skinny fat,” I had poor digestion, + I was often pale + always hungry. Once I educated myself on macronutrients + clean eating, everything shifted. Now, I eat more than ever, + am fitter than ever. I make sure veggies + protein take the stage, with fruit, healthy fat, + complex carbs rounding out some meals. I snack way less (though still on occasion) + I never, ever hit the vending machine. My energy, my ability to create lean muscle, + my digestion all benefit! 💗 . I wouldn’t have known this without my coach. My first group as a challenger didn’t just introduce me to fitness. It opened my eyes to better eating habits. I do not diet. I haven’t dieted in years. Instead, I listen to my body + fuel it according to what I need from it. It’s not all that complicated, but it is all that important. ☺️ . If you don’t know where or how to begin, maybe you need a coach. Maybe you need me to get you back on track in the kitchen so you can feel better + be better. Let me help you redefine your understanding of health + nutrition. Exercise is simply extra credit. 😉
Hoy me costó un tris esto por el tema del mico 🐒pero nada se logra todo!
Hoy me costó un tris esto por el tema del mico 🐒pero nada se logra todo!
😱 It’s almost time & and the weather is fine 😎 Tonight! Meet up at @buskyschill @ 5:50pm! We take off at 6! 🤩Don’t forget bring a friend to celebrate with us during our BIRTHDAY MONTH 🎂 🎉Thats right month 😄 !!! Birthday Month Challenge in effect!! 😎 For each new friend you bring to the runs you will receive one point. The person at the end of the month with the most points wins a surprise😱 & a treat 😋
All levels & ages are welcome!! So bring your friends, your family, hell even your neighbors & come run with us Thursday night!!l All you have to do is #justshowup 😄
 #chesapeakerunclub #crc #werunthepeake #runforfun .
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#runnerscommunity #freeworkout #freerun #fun #run #757 #757fitness #757runners #757runstogether #chesapeake #cityofchesapeake #757community #vabeach #norfolkva #virginiabeach #visitvirginia #tcc #tccchesapeake #downtownnorfolk #norfolk #norfolkrunning #chesapeakerun #757runners #coastalvirginia
😱 It’s almost time & and the weather is fine 😎 Tonight! Meet up at @buskyschill @ 5:50pm! We take off at 6! 🤩Don’t forget bring a friend to celebrate with us during our BIRTHDAY MONTH 🎂 🎉Thats right month 😄 !!! Birthday Month Challenge in effect!! 😎 For each new friend you bring to the runs you will receive one point. The person at the end of the month with the most points wins a surprise😱 & a treat 😋 All levels & ages are welcome!! So bring your friends, your family, hell even your neighbors & come run with us Thursday night!!l All you have to do is #justshowup  😄 #chesapeakerunclub  #crc  #werunthepeake  #runforfun  . . . . #runnerscommunity  #freeworkout  #freerun  #fun  #run  #757  #757fitness  #757runners  #757runstogether  #chesapeake  #cityofchesapeake  #757community  #vabeach  #norfolkva  #virginiabeach  #visitvirginia  #tcc  #tccchesapeake  #downtownnorfolk  #norfolk  #norfolkrunning  #chesapeakerun  #757runners  #coastalvirginia 
No entendí ni yo que fue lo que dije 🤔jajajaja  @thefaria para tiii y para brazos on fire! La idea es no despegar nunca las manos del piso, hacer al máximo hasta el fallo, mantenerlos todo el tiempo pegadas al piso lo hace más duro. Es muy bueno, yo dentro de mis chocheras de viejita, me gustan los bracitos de una forma ☺️y no de otra... será que me cogen la idea? 🙈
No entendí ni yo que fue lo que dije 🤔jajajaja @thefaria para tiii y para brazos on fire! La idea es no despegar nunca las manos del piso, hacer al máximo hasta el fallo, mantenerlos todo el tiempo pegadas al piso lo hace más duro. Es muy bueno, yo dentro de mis chocheras de viejita, me gustan los bracitos de una forma ☺️y no de otra... será que me cogen la idea? 🙈
Did you know there is a ‘Challengers’ page in my free trial? (Along with the other 3 free workouts & nutrition)
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The goal was to help show people how progress can work occur even over just 2 weeks.
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Progress, or more specifically progressive-overload is the principle behind getting #gainz. You force your body to do a little  bit more than it did the time before.
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In response our bodies build more muscle &/or builds higher strength within individual muscle fibres.
(ps: building muscle means ‘toning’ ladies).
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This progressive activity will also come at higher metabolic cost, meaning more fat loss if that’s the goal and diet is structured with that goal in mind
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Yup, it is that simple.
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In my free trial the Challengers are;
👉🏼 Push ups ( make ‘em clap push-ups if you’re brave)
👉🏼 Chin ups
👉🏼 Goblet Squats
👉🏼 Skipping
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Link to my free-trial in my bio.
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#onlinecoaching #onlinetraining #fatlossjourney #strength #workout #freeworkout
Did you know there is a ‘Challengers’ page in my free trial? (Along with the other 3 free workouts & nutrition) • The goal was to help show people how progress can work occur even over just 2 weeks. • Progress, or more specifically progressive-overload is the principle behind getting #gainz . You force your body to do a little bit more than it did the time before. • In response our bodies build more muscle &/or builds higher strength within individual muscle fibres. (ps: building muscle means ‘toning’ ladies). • This progressive activity will also come at higher metabolic cost, meaning more fat loss if that’s the goal and diet is structured with that goal in mind • Yup, it is that simple. • In my free trial the Challengers are; 👉🏼 Push ups ( make ‘em clap push-ups if you’re brave) 👉🏼 Chin ups 👉🏼 Goblet Squats 👉🏼 Skipping • Link to my free-trial in my bio. - #onlinecoaching  #onlinetraining  #fatlossjourney  #strength  #workout  #freeworkout 
Antes de salir al parque en mi casa me desbarato entrenando por intervalos de tiempo.
Antes de salir al parque en mi casa me desbarato entrenando por intervalos de tiempo.
Hand release push-ups...
1) Start laying on the floor
2) Hands bear chest 
3) Elbows pointed back and tight
4) Flex core, gluts, and feet tight
5) Push up to full arm extension 
6) Return to the floor and lift hands into the air
7) Repeat...
Hand release push-ups... 1) Start laying on the floor 2) Hands bear chest 3) Elbows pointed back and tight 4) Flex core, gluts, and feet tight 5) Push up to full arm extension 6) Return to the floor and lift hands into the air 7) Repeat...
Happy Sunday everyone! Anyone seen the Incredibles ? .
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💪Train with us @fairgroundfitness
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🎵Music credit : Pomo - Start again ft Andrea Cormier
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📷// @yaman_alda
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Happy Sunday everyone! Anyone seen the Incredibles ? . . . . 💪Train with us @fairgroundfitness . 🎵Music credit : Pomo - Start again ft Andrea Cormier . . 📷// @yaman_alda . . . . . . . . . . . . . . .