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Another installment of the Dumb Face Chronicles.
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But on a serious note, if you want to make @wreckbag s fly, you need to come see me at @epic_newyorkcity .
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#beabeast #liveepic #beepic #epicempire #fitness #nycfitness #nyc #getwrecked #groupfitness #ocr #fueledbyadvocare #krampkrushers #ig_fitness #fitfriends #fitspo #spartan #circuittraining #hiit #intervaltraining #boutiquefitness #fitnessprofessional #dedication #focus #hardwork #gunshow #stupidface #ugly #growingseason #bulkingseason
Another installment of the Dumb Face Chronicles. . But on a serious note, if you want to make @wreckbag s fly, you need to come see me at @epic_newyorkcity . . . . . . #beabeast  #liveepic  #beepic  #epicempire  #fitness  #nycfitness  #nyc  #getwrecked  #groupfitness  #ocr  #fueledbyadvocare  #krampkrushers  #ig_fitness  #fitfriends  #fitspo  #spartan  #circuittraining  #hiit  #intervaltraining  #boutiquefitness  #fitnessprofessional  #dedication  #focus  #hardwork  #gunshow  #stupidface  #ugly  #growingseason  #bulkingseason 
Mañana nos enfocaremos en fortalecer desde núcleo de nuestro cuerpo hasta la nariz!

La cancha espera por ti! No dejes que el año nuevo te coja desprevenido y fofo

7pm Centro Futsal El Bosque

#entrenamientofuncional #fitnesspolíticamenteincorrecto #evolution360 #Caldillo #fitness #ejercicio #caracas #hiit #ejerciciosfuncionales #funcionales
To love yourself right now, just as u are, is to give yourself heaven. Don’t wait until u die. If you wait, u die now. If u love, u live now
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Like👍l Comment🗨 l Follow👥 
#fitness #curvyfitness #blackgirlfitness #tlc #totallifechanges #30303challenge #bodytransformation #millionare #skinnytea #weightlosstransformation #iasotea #blackwomen #healthyeating #goals #motivation #weightloss #motivationalquotes #lawofattraction #health  #workout #christ #ebonyfitness #cardio #HIIT #30303 #live #exercise #workfromhome
To love yourself right now, just as u are, is to give yourself heaven. Don’t wait until u die. If you wait, u die now. If u love, u live now . . . . . . Like👍l Comment🗨 l Follow👥 #fitness  #curvyfitness  #blackgirlfitness  #tlc  #totallifechanges  #30303challenge  #bodytransformation  #millionare  #skinnytea  #weightlosstransformation  #iasotea  #blackwomen  #healthyeating  #goals  #motivation  #weightloss  #motivationalquotes  #lawofattraction  #health  #workout  #christ  #ebonyfitness  #cardio  #HIIT  #30303  #live  #exercise  #workfromhome 
(Sp)interval... cardio and weights.. interval class moving from cycle to weights and back again. The perfect combo of low impact cardio and muscle building weights... 2 times Monday to give it a try. 5:45am and 9:30am #hybridworkout #liit #hiit #worksmarternotharder #badassboutique #community #cycle #strengh
@Regran_ed from @tropadeeliteisaemarcos -  Olá combatentes! Seguimos fortes no Tratamento de Choque da Tropa!
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Nesse fim de semana tivemos treino em dose dupla! •Sábado treinamos no Parque Barigui, com direito a corrida bônus na subida!
•Hoje realizamos um treino na Praça Afonso Botelho, nas escadarias! Foi show!
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Vamos com tudo para mais uma semana de CHOQUE!
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#TropaDeEliteIsaEMarcos 
#ProgramaDeEmagrecimento
#MudançaDeHabito 
#Cardiovascular
#Neuromuscular
#Calistenia
#TreinoFuncional
#Hiit
#Tabata
#Caminhada
#Corrida
#ParqueBarigui
#EducacaoFisica
#TeamProfIsa
#TeamProfMarcosJr 
#Nutricao
#AndressaMoraisNutricionista
#NutricaoFisica 
#DaNutriFran
#CuritibaTreina
#TratamentodeChoque
#danaé10
@Regran_ed from @tropadeeliteisaemarcos - Olá combatentes! Seguimos fortes no Tratamento de Choque da Tropa! . Nesse fim de semana tivemos treino em dose dupla! •Sábado treinamos no Parque Barigui, com direito a corrida bônus na subida! •Hoje realizamos um treino na Praça Afonso Botelho, nas escadarias! Foi show! . Vamos com tudo para mais uma semana de CHOQUE! . #TropaDeEliteIsaEMarcos  #ProgramaDeEmagrecimento  #MudançaDeHabito  #Cardiovascular  #Neuromuscular  #Calistenia  #TreinoFuncional  #Hiit  #Tabata  #Caminhada  #Corrida  #ParqueBarigui  #EducacaoFisica  #TeamProfIsa  #TeamProfMarcosJr  #Nutricao  #AndressaMoraisNutricionista  #NutricaoFisica  #DaNutriFran  #CuritibaTreina  #TratamentodeChoque  #danaé10 
Wake up at 4am
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6am & 7am HIIT Sessions ✅ .
Shoulder Workout ✅ .
Attempt at a muscle up ✅ .
PT sessions back to back until 8pm.
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If you want to make a change you will find the time not an excuse.
Wake up at 4am . 6am & 7am HIIT Sessions ✅ . Shoulder Workout ✅ . Attempt at a muscle up ✅ . PT sessions back to back until 8pm. . If you want to make a change you will find the time not an excuse.
12/10/18
Snatch Complex 
5 sets(Increasing):
1 Snatch Pull
1 High Hang Power Snatch
1 Low Hang Power Snatch
Metcon (AMRAP - Rounds and Reps)
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Barbell Facing Burpees
6 Power Snatches (135/95)
12/10/18 Snatch Complex 5 sets(Increasing): 1 Snatch Pull 1 High Hang Power Snatch 1 Low Hang Power Snatch Metcon (AMRAP - Rounds and Reps) On the 4:00 x 5 Rounds: 12/9 Calorie Assault Bike 9 Barbell Facing Burpees 6 Power Snatches (135/95)
Repost from @tcma_tweedheads using @RepostRegramApp - HURRY HURRY HURRY!!! Only available to 22nd of December. 
#bestdeals #unbelievable #save$
#actnow #martialarts #hiit #takeaction #ufcaustralia
How to Win the Week on Sunday's: 
1- Plan your 4-workouts for the week I.e. Monday at 7pm, Wednesday at 7pm, Thursday 6am, Saturday 10am.
2- Plan for Holiday events I.e. Christmas party Thursday night. Make sure to eat a snack before to avoid a catastrophe / binge.
3- Meal prep Sunday night & Wednesday night: Chicken, ground beef, veggies, eggs, apples & bananas. 
4- Read 30-minutes a day by going to a coffee shop near work during lunch.
5- Maintain a Positive Mindset by helping others: Volunteer at the local shelter and serve food to the homeless. 
6- Repeat x52-weeks.
How to Win the Week on Sunday's: 1- Plan your 4-workouts for the week I.e. Monday at 7pm, Wednesday at 7pm, Thursday 6am, Saturday 10am. 2- Plan for Holiday events I.e. Christmas party Thursday night. Make sure to eat a snack before to avoid a catastrophe / binge. 3- Meal prep Sunday night & Wednesday night: Chicken, ground beef, veggies, eggs, apples & bananas. 4- Read 30-minutes a day by going to a coffee shop near work during lunch. 5- Maintain a Positive Mindset by helping others: Volunteer at the local shelter and serve food to the homeless. 6- Repeat x52-weeks.
Mobility class every Sunday at 11am.
Give your joints the TLC they deserve and give them back full range!
This class will show you how to release tension and tightness using various techniques and equipment.
Everyone needs this class so email us if you are not a member and interested in attending.
info@crossfitnorthlondon.co.uk
#nlsc #cfnl #strengthandconditioning #sandc #strengthtraining #fitness #hiit #crossfit #cardio #gym #londongyms #cfuk #ukcf #woodgreen #haringey #northlondon #crouchend #highgate #muswellhill #turnpikelane #ukcf #crossfitters #crossfitcommunity #strengthtraining #barbell #haringey #weightlifting #flexibility #mobility
Mobility class every Sunday at 11am. Give your joints the TLC they deserve and give them back full range! This class will show you how to release tension and tightness using various techniques and equipment. Everyone needs this class so email us if you are not a member and interested in attending. info@crossfitnorthlondon.co.uk #nlsc  #cfnl  #strengthandconditioning  #sandc  #strengthtraining  #fitness  #hiit  #crossfit  #cardio  #gym  #londongyms  #cfuk  #ukcf  #woodgreen  #haringey  #northlondon  #crouchend  #highgate  #muswellhill  #turnpikelane  #ukcf  #crossfitters  #crossfitcommunity  #strengthtraining  #barbell  #haringey  #weightlifting  #flexibility  #mobility 
Snowed in and can't get to the gym? No worries, @sweat has your back.  They have a variety of high intensity workouts you can do from home. I'm currently doing their BBG program and feeling the burn!  I like that they give you video demos of each exercise so it's always clear what you need to be doing.  Visit the link in my bio to download the SWEAT app and try it for yourself!

#hbtsp #hbtsweat #hiitworkout #homeworkouts #bbgtransformation #sweatapp #movementculture #movemore #workoutsforwomen #fitspogirl #fitathome #snowdayworkout #snowedin #fullbodyworkout #workoutanywhere #hiit #intervaltraining #circuittraining #girlswholift
Snowed in and can't get to the gym? No worries, @sweat has your back. They have a variety of high intensity workouts you can do from home. I'm currently doing their BBG program and feeling the burn! I like that they give you video demos of each exercise so it's always clear what you need to be doing. Visit the link in my bio to download the SWEAT app and try it for yourself! #hbtsp  #hbtsweat  #hiitworkout  #homeworkouts  #bbgtransformation  #sweatapp  #movementculture  #movemore  #workoutsforwomen  #fitspogirl  #fitathome  #snowdayworkout  #snowedin  #fullbodyworkout  #workoutanywhere  #hiit  #intervaltraining  #circuittraining  #girlswholift 
Repost: @thehiitcenter We had such a good time at our grand opening that we’ve decided to extend our offer of your first week FREE when you sign up for a membership before the end of December! 
Email the team at info@thehiitcenter.com or give us a call at 850-765-9499 to join our community NOW!
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#hiit #hiitcenter #hiittally #fit #fitspo #fitfam #fitness #gym #tallahassee #ihearttally #love #fsu #famu #tcc #seminoles #floridastateuniversity #bodybuilding #fitmom #ifbb #fitnessjourney #muaythai #kickboxing #tallahasseefitness #fitchicks #tallahasseetrainer #personaltrainer #fitmom #runner #fitnessmotivation #mealprep
Repost: @thehiitcenter We had such a good time at our grand opening that we’ve decided to extend our offer of your first week FREE when you sign up for a membership before the end of December! Email the team at info@thehiitcenter.com or give us a call at 850-765-9499 to join our community NOW! . . . . . . #hiit  #hiitcenter  #hiittally  #fit  #fitspo  #fitfam  #fitness  #gym  #tallahassee  #ihearttally  #love  #fsu  #famu  #tcc  #seminoles  #floridastateuniversity  #bodybuilding  #fitmom  #ifbb  #fitnessjourney  #muaythai  #kickboxing  #tallahasseefitness  #fitchicks  #tallahasseetrainer  #personaltrainer  #fitmom  #runner  #fitnessmotivation  #mealprep 
PARTY-PEOPLE!!
Tag Team, back again. Join @jess_l_o & @kmackyyc December 18th 7:30pm for MU’s Jock Jams Ride.
Ya’ll ready for this?
PARTY-PEOPLE!! Tag Team, back again. Join @jess_l_o & @kmackyyc December 18th 7:30pm for MU’s Jock Jams Ride. Ya’ll ready for this?
Start out your week with one of these workouts. 💪🏽💪🏽
Start out your week with one of these workouts. 💪🏽💪🏽
Happy Monday Peeps, come lift with us, we don’t just get fit together we get strong together 💪🏼🏋️‍♂️👊 #todayisagoodday#workout#mondaymiles#noexcuses#trainhard #F45training #sutherland #functional #workout #f45 #training #teamtraining #shire #lifechanging #love #happy #strong #lifechanging #lean #inspiration #instagood #instafit #f45er #instahappy #sutho #fitness #exercise #results #hiit #cardio #f45challenge
❄️It’s snowy, rainy, and cold in NC today, but a handful of boxers still made it out for Sunday afternoon class! 🥊Some of the combos we practice make us more “fight ready” and some of them are meant to be more of a cognitive challenge. 🧠This 1-2-3-2-5-2 combo is not one of our usual combos and takes a little extra thought, but this boxer made it look easy anyways. Nice technique, too! ❄️🥊🧠 @spartcnc #parkinsons #boxing #neuropt #cognition #sequencing #brainhealth #hiit #trainforlife #snowday #dedicated #pinehurst #northcarolina
❄️It’s snowy, rainy, and cold in NC today, but a handful of boxers still made it out for Sunday afternoon class! 🥊Some of the combos we practice make us more “fight ready” and some of them are meant to be more of a cognitive challenge. 🧠This 1-2-3-2-5-2 combo is not one of our usual combos and takes a little extra thought, but this boxer made it look easy anyways. Nice technique, too! ❄️🥊🧠 @spartcnc #parkinsons  #boxing  #neuropt  #cognition  #sequencing  #brainhealth  #hiit  #trainforlife  #snowday  #dedicated  #pinehurst  #northcarolina 
✅STATIC BACK EXTENSIONS✅
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A lot of people talk about core training and tend to focus way too much on core rather than your back stabilisers.
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The W raise is a great exercise alone but if you combine it with a back extension static hold your lower back is getting a great workout along with your rear delts and upper traps.
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Add these into your workout routine. Make sure your always thinking about the small muscles because they’ll end up being the big problems later 🙏💪🏻 #MoveWithMatt
#InnerWestSydney
#HIIT
#Sydney
✅STATIC BACK EXTENSIONS✅ - A lot of people talk about core training and tend to focus way too much on core rather than your back stabilisers. - The W raise is a great exercise alone but if you combine it with a back extension static hold your lower back is getting a great workout along with your rear delts and upper traps. - Add these into your workout routine. Make sure your always thinking about the small muscles because they’ll end up being the big problems later 🙏💪🏻 #MoveWithMatt  #InnerWestSydney  #HIIT  #Sydney 
Overcome what you think you’re not.
Overcome what you think you’re not.
Had a great day. Loving life.
Had a great day. Loving life.
Treinamento Funcional Personalizado em Domicílio
Programas e série de exercícios combinados e dinâmico com objetivo de melhorar sua vida mais saudável

Corpushiit #30minutostododia  #centrodeemagrecimento # #divinopolis #emagrecimento #definicaomuscular #abdomemtrincado #secabarriga #emagrecer #emagrecimentogarantido #exerciciofisico #atividadefisica #saudeebemestar #saude#VivaomelhordaVida #QualidadeDeVidaeSaúde #acreditabonita #musculação  #funcional# OrientaçãoProfissional #AmorAoqueFazemos
#euentregoresultados #fitness #hiit #treinamentofuncional #divinopolis #resultadosem30minutos#transformacaoem30dias

Vem Ser Corpus Você Também 🏋

Agende sua aulas experimental Gratuita
📲 (37)99151-7979 (Dudu)
Treinamento Funcional Personalizado em Domicílio Programas e série de exercícios combinados e dinâmico com objetivo de melhorar sua vida mais saudável Corpushiit #30minutostododia  #centrodeemagrecimento  # #divinopolis  #emagrecimento  #definicaomuscular  #abdomemtrincado  #secabarriga  #emagrecer  #emagrecimentogarantido  #exerciciofisico  #atividadefisica  #saudeebemestar  #saude #VivaomelhordaVida  #QualidadeDeVidaeSaúde  #acreditabonita  #musculação  #funcional # OrientaçãoProfissional #AmorAoqueFazemos  #euentregoresultados  #fitness  #hiit  #treinamentofuncional  #divinopolis  #resultadosem30minutos #transformacaoem30dias  Vem Ser Corpus Você Também 🏋 Agende sua aulas experimental Gratuita 📲 (37)99151-7979 (Dudu)
Personal Trainer  Pós graduado em Nutrição esportiva.
-Consultoria esportiva
-Musculação -Treinamento funcional
-Lutas
-Alongamento -Avaliação física 
Treino para academia,parque,residência e condomínios.
#treinamento#legday#funcional#abdômen#hiit#treinamentofuncional#treinamentonoparque#nutrição#musculação#boxe#jiujitsu#parquejardinsdasperdizes#saúde#sport#lutas#abdômen#dieta#trx#hipertrofia#definicaomuscular#nutricaoesportiva#pilates#judo#consultoria#motivavao#saúde#crossfit#justacademia#fitness#academia#bairrodolimao
Personal Trainer Pós graduado em Nutrição esportiva. -Consultoria esportiva -Musculação -Treinamento funcional -Lutas -Alongamento -Avaliação física Treino para academia,parque,residência e condomínios. #treinamento #legday #funcional #abdômen #hiit #treinamentofuncional #treinamentonoparque #nutrição #musculação #boxe #jiujitsu #parquejardinsdasperdizes #saúde #sport #lutas #abdômen #dieta #trx #hipertrofia #definicaomuscular #nutricaoesportiva #pilates #judo #consultoria #motivavao #saúde #crossfit #justacademia #fitness #academia #bairrodolimao 
Se você pensa que o HIIT é só rapidinho, esquema 4 minutos, desculpa lhe dizer, mas de acordo com Luca Filipas et al., 2013  eles trazem  protocolos de 30 a 90 minutos.
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Ah, lembra do Zatopek? Ele fazia 100 tiros de 400m : 200m.
#curiosidadessobreohiit #neiflix #hiit
Se você pensa que o HIIT é só rapidinho, esquema 4 minutos, desculpa lhe dizer, mas de acordo com Luca Filipas et al., 2013  eles trazem  protocolos de 30 a 90 minutos. ⠀ Ah, lembra do Zatopek? Ele fazia 100 tiros de 400m : 200m. #curiosidadessobreohiit  #neiflix  #hiit 
The end of the year is the perfect time for reflection. It's an awesome opportunity to see how far you have come. But this time of year is also a great time for ACTION. Don't wait until the new year to start. You can start your health journey NOW!!! What I love most about our program isn't the meal plans or workouts (THEY ARE AMAZING FYI) but it's our ACCOUNTABILITY GROUP that has helped me lose the 40 lbs and not gain any of it back. These women not only work hard but they encourage me when I'm having a bad day. We encourage each other, we pray for each other, we laugh and cry with each other. Do you have that kind of ACCOUNTABILITY??? If not let's talk!!! So excited about our VIP Group that will be doing our newest program!!! -6 Days a week
-20 minutes a day
-Meal plans included -And AMAZING accountability group to keep you motivated
- Me as your personal Coach and cheerleader
Want to be a part of the VIP list??? Let's chat!!!! MONEY BACK GUARANTEE!!!
ARE YOU READY??? @williesimpsonjr 
#womenempoweringwomen
#getreadytorise #mypurpose #myministry #fitwomen #fitnessmotivation #workout #motivation #fitmom #momswithmuscles #bodybuilding  #sponsorship #gainz #momswholift #healthyliving  #health #cardio #gains #shred #eatclean #hiit #trainhard #fitnessmotivation #blackwomendoworkout #follow #ebonyfitness #fitnessjourney #coachlife  #sidebysideSunday
The end of the year is the perfect time for reflection. It's an awesome opportunity to see how far you have come. But this time of year is also a great time for ACTION. Don't wait until the new year to start. You can start your health journey NOW!!! What I love most about our program isn't the meal plans or workouts (THEY ARE AMAZING FYI) but it's our ACCOUNTABILITY GROUP that has helped me lose the 40 lbs and not gain any of it back. These women not only work hard but they encourage me when I'm having a bad day. We encourage each other, we pray for each other, we laugh and cry with each other. Do you have that kind of ACCOUNTABILITY??? If not let's talk!!! So excited about our VIP Group that will be doing our newest program!!! -6 Days a week -20 minutes a day -Meal plans included -And AMAZING accountability group to keep you motivated - Me as your personal Coach and cheerleader Want to be a part of the VIP list??? Let's chat!!!! MONEY BACK GUARANTEE!!! ARE YOU READY??? @williesimpsonjr #womenempoweringwomen  #getreadytorise  #mypurpose  #myministry  #fitwomen  #fitnessmotivation  #workout  #motivation  #fitmom  #momswithmuscles  #bodybuilding  #sponsorship  #gainz  #momswholift  #healthyliving  #health  #cardio  #gains  #shred  #eatclean  #hiit  #trainhard  #fitnessmotivation  #blackwomendoworkout  #follow  #ebonyfitness  #fitnessjourney  #coachlife  #sidebysideSunday 
A beautiful Sunday spent with the family.  We ran into Santa and his little elves on our little adventure.  This is one of our last trips to the beach for the year....I already miss it.
A beautiful Sunday spent with the family. We ran into Santa and his little elves on our little adventure. This is one of our last trips to the beach for the year....I already miss it.
Stay Positive and Crush Your Goals 🥊
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Monday at MCDF:
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930am Yves-olution 
1045am Dance Fusion Jazz Edition with @yvesmaco78 .
1045am Code Red with @cocoxiezes .
5pm Code Red
6pm Kick it up 
710pm Dance Fusion with Yves .
8pm Code Red with Coco
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Your first Code Red class is FREE 👏🏻 DM for details 👆
Stay Positive and Crush Your Goals 🥊 . . Monday at MCDF: . 930am Yves-olution 1045am Dance Fusion Jazz Edition with @yvesmaco78 . 1045am Code Red with @cocoxiezes . 5pm Code Red 6pm Kick it up 710pm Dance Fusion with Yves . 8pm Code Red with Coco . . Your first Code Red class is FREE 👏🏻 DM for details 👆
Merry Christmas & Happy New Year! Let’s Sweat! 🔥🥊💦 #sweatstlouis #fit4k #blackhouseironworks
#sweat #fitness #fitnessmotivation #hiit #cardio #stlfitness
Battle ropes rule!!! One of my all time fave substitutions for HIIT cardio. For those of us who would rather put a spoon in your eye than run like a hamster on a treadmill, try the battle ropes as a wind-sucking alternative!! 😂☺️💪🏼👊🏼🔥 Here I’ve demonstrated single-arm whips, double-arm whips & side-whips, followed by the classic undulating. Notice that the ropes are so heavy, I need to use my entire body in order to create the momentum necessary to move them. Making this a full-body power workout that makes your chest feel like it wants to cave in, in less than 60 seconds. 😎☺️👊🏼🔥💪🏼🙌🏼😊 The battle ropes & I go way back, so if you want more, DM me for an appointment. 😏😉☺️ #battleropes #hiit #powerlevel #cardio #ropes #intensity #girlsthatlift #girlsthatwhip #rodeo #whipyouintoshape #functionaltraining #harderthanitlooks #rapidincreaseinHR #improvevo2max #crushgoals #getlean #getshredded #letsdothis #beunstoppable #achieve #results #personaltrainer #makeexercisefun #letmeshowyoutheropes #punintended #😊
Battle ropes rule!!! One of my all time fave substitutions for HIIT cardio. For those of us who would rather put a spoon in your eye than run like a hamster on a treadmill, try the battle ropes as a wind-sucking alternative!! 😂☺️💪🏼👊🏼🔥 Here I’ve demonstrated single-arm whips, double-arm whips & side-whips, followed by the classic undulating. Notice that the ropes are so heavy, I need to use my entire body in order to create the momentum necessary to move them. Making this a full-body power workout that makes your chest feel like it wants to cave in, in less than 60 seconds. 😎☺️👊🏼🔥💪🏼🙌🏼😊 The battle ropes & I go way back, so if you want more, DM me for an appointment. 😏😉☺️ #battleropes  #hiit  #powerlevel  #cardio  #ropes  #intensity  #girlsthatlift  #girlsthatwhip  #rodeo  #whipyouintoshape  #functionaltraining  #harderthanitlooks  #rapidincreaseinHR  #improvevo2max  #crushgoals  #getlean  #getshredded  #letsdothis  #beunstoppable  #achieve  #results  #personaltrainer  #makeexercisefun  #letmeshowyoutheropes  #punintended  #😊
TD Barbell - Powerlifting
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How cool do they look?
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The lengths we go to to make you lift some barbells.
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At both:
@trainingdaygym
@trainingdaygymclayton
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Coaches:
@josh_balia
@merttcrundall
TD Barbell - Powerlifting . How cool do they look? . The lengths we go to to make you lift some barbells. . At both: @trainingdaygym @trainingdaygymclayton . Coaches: @josh_balia @merttcrundall
WHY IS CORE WORK IMPORTANT?.
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First off. 929292 crunches give you get abs if you eat like an asshole. Just saying. DIET plays a HUGE role in gaining definition in your core.
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BUT a strong core is far more important than aesthetic reasons. Here’s why:.
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Having a strong core is important because it actually improves balance & stability.
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The core muscles have two main functions 1) to spare the spine from excessive load and 2) to transfer force from the lower body to the upper body and vice versa.
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Having a strong, stable core helps us to prevent injuries and allows us to perform at our best.
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Not only do ab workouts help but watching your form + keeping your stomach tight during other lifts as well help engage and strengthen the core.
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A strong core will help improve lifting all the way around. Heres a few of my fave moments!.
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Incline crunch 3x20-30. Then i do a few more 🤢.
Toes to bar (using bench). 3x15.
Reverse crunch (using bench) 3x15.
Lying toe touches 2x20 (each side).
Ankle reaches 30 secs x 3.
Plank toe taps 2x10 each side.
I always do mountain climbers as well.
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With abs I don’t really do “reps” I try to do as many as i can for at least 3 rounds but this is just for you to go by.. ALWAYS DO MORE.
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Save & tag me if you try them!. GOODLUCK.
WHY IS CORE WORK IMPORTANT?. - First off. 929292 crunches give you get abs if you eat like an asshole. Just saying. DIET plays a HUGE role in gaining definition in your core. - BUT a strong core is far more important than aesthetic reasons. Here’s why:. - Having a strong core is important because it actually improves balance & stability. - The core muscles have two main functions 1) to spare the spine from excessive load and 2) to transfer force from the lower body to the upper body and vice versa. - Having a strong, stable core helps us to prevent injuries and allows us to perform at our best. - Not only do ab workouts help but watching your form + keeping your stomach tight during other lifts as well help engage and strengthen the core. - A strong core will help improve lifting all the way around. Heres a few of my fave moments!. - Incline crunch 3x20-30. Then i do a few more 🤢. Toes to bar (using bench). 3x15. Reverse crunch (using bench) 3x15. Lying toe touches 2x20 (each side). Ankle reaches 30 secs x 3. Plank toe taps 2x10 each side. I always do mountain climbers as well. - With abs I don’t really do “reps” I try to do as many as i can for at least 3 rounds but this is just for you to go by.. ALWAYS DO MORE. - Save & tag me if you try them!. GOODLUCK.
Sundays are the best days to schedule your success for the week! Start it off by scheduling your fitness plan.
MONDAY NIGHT
💪TRANSFORM 101: Intro to Resistance Training @ 7:00pm

Click link to sign up or DM to register 
https://levelupresults.com/small-group-training
#levelupresults #waltham #fitness #strength #hiit #yoga #bootcamp #muscle #weigthloss #newton #watertown
I am not a model. I am not an athlete. I am a coach. -

I went into this industry to teach & guide others to move better & tap into their greatest potential. -

Every time I work with someone it is an opportunity to teach them to expand their comfort zone, to guide them to a stronger self,  to empower & inspire.  Do you remember your WHY?!? -

#coach #personaltrainer #fitness #beepic #epichuman #fitnessmotivation #coachsarah #strength #hiit #gym #strengthtraining
SHOUT. OUT.  to my almost level 43 selfie. My own outdoor HIIT/bootcamps have changed my life. I train for strength, power, and stamina now, not for aesthetics, and I'm the strongest I've ever been. I can run further, jump higher, push harder than ever in my life. I will never go back to counting reps in a gym. #vegan #veganfitfam #plantbasedpower #plantbasedfitness #hiit #bootcamp #bootcampworkout #selfdiscipline #selflove #exercise #health
Mobility class every Sunday at 11am.
Give your joints the TLC they deserve and give them back full range!
This class will show you how to release tension and tightness using various techniques and equipment.
#nlsc #strengthandconditioning #sandc #strengthtraining #fitness #hiit #crossfit #cardio #gym #londongyms #cfuk #ukcf #woodgreen #haringey #northlondon #crouchend #highgate #muswellhill #turnpikelane #ukcf #crossfitters #crossfitcommunity #strengthtraining #barbell #haringey #weightlifting #flexibility #mobility
Mobility class every Sunday at 11am. Give your joints the TLC they deserve and give them back full range! This class will show you how to release tension and tightness using various techniques and equipment. #nlsc  #strengthandconditioning  #sandc  #strengthtraining  #fitness  #hiit  #crossfit  #cardio  #gym  #londongyms  #cfuk  #ukcf  #woodgreen  #haringey  #northlondon  #crouchend  #highgate  #muswellhill  #turnpikelane  #ukcf  #crossfitters  #crossfitcommunity  #strengthtraining  #barbell  #haringey  #weightlifting  #flexibility  #mobility 
“RESULTS don’t take a long time. PEOPLE do! 💪🏾” s/o my champ @lexaraven who takes tremendous PRIDE in our workouts, programming + gives 110% effort every time we’re able to put her body to work! As you can see we went to the legendary #IMRSFGLUTELABS & made some incredible magic happen! 🤭 Do Not make excuses for your current circumstances NO ONE CARES (trust me) Lex drives 60-75 min one way to train + the same distance back when she’s not in the air flying 🛫 this type of DEDICATION is how you build gains w/ NO STOP IN SIGHT! #UNLIMITEDGAINS #SolidGains #TryitOut #RockwithSolid #HowYouLoveThat #BootyfulGains #WeBeenDoingThis
“RESULTS don’t take a long time. PEOPLE do! 💪🏾” s/o my champ @lexaraven who takes tremendous PRIDE in our workouts, programming + gives 110% effort every time we’re able to put her body to work! As you can see we went to the legendary #IMRSFGLUTELABS  & made some incredible magic happen! 🤭 Do Not make excuses for your current circumstances NO ONE CARES (trust me) Lex drives 60-75 min one way to train + the same distance back when she’s not in the air flying 🛫 this type of DEDICATION is how you build gains w/ NO STOP IN SIGHT! #UNLIMITEDGAINS  #SolidGains  #TryitOut  #RockwithSolid  #HowYouLoveThat  #BootyfulGains  #WeBeenDoingThis 
Finally finished cooking but not sure what to eat now! A lil bit of everything? 🤷🏻‍♂️ #mealprepsunday #tricolorpenne #chicken #groundbeef #groundturkey #jasminerice
Finding it so difficult to get back into a routine after getting back to work and being on crazy shifts. Get me back in the gym and throwing some heavy weights around please 💪🏼
Finding it so difficult to get back into a routine after getting back to work and being on crazy shifts. Get me back in the gym and throwing some heavy weights around please 💪🏼
Do you ever feel like you’re spiraling? Like you do SO well and feel confident about whatever it is that you’re working on, and then 1 or 2 days slip away from you and you start going down the rabbit hole?
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🤷‍♀️I am never going to change.
This isn’t worth the effort.
🤷‍♀️What was I thinking?
Why don’t I just give up?
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This happened to me this weekend-not in regards to nutrition and fitness but rather more personal aspects. But then this quote was shown to me and it made me pause:
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“Success is not a linear trajectory. It comes from appreciating the ups and learning from the downs.”
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✨I hope that if this weekend you somehow got discouraged- remember that success is not linear.
✨You will not always be progressing the way you think you should.
✨But acknowledge how far you’ve come and set yourself up for renewed success starting now 💛
✨You worth trying again and again and again ⠀⠀⠀⠀⠀⠀⠀⠀⠀
👂🏻What is a way you are preparing yourself for a good week?
Meal prep/meal planning? Scheduling your workouts? Scheduling 5 minutes every morning for reflection? Looking for new podcasts that are beneficial and educational? Scheduling walking on your 15 minute break to get a mental break? Lemme know!
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Do you ever feel like you’re spiraling? Like you do SO well and feel confident about whatever it is that you’re working on, and then 1 or 2 days slip away from you and you start going down the rabbit hole? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🤷‍♀️I am never going to change. This isn’t worth the effort. 🤷‍♀️What was I thinking? Why don’t I just give up? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This happened to me this weekend-not in regards to nutrition and fitness but rather more personal aspects. But then this quote was shown to me and it made me pause: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ “Success is not a linear trajectory. It comes from appreciating the ups and learning from the downs.” ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✨I hope that if this weekend you somehow got discouraged- remember that success is not linear. ✨You will not always be progressing the way you think you should. ✨But acknowledge how far you’ve come and set yourself up for renewed success starting now 💛 ✨You worth trying again and again and again ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👂🏻What is a way you are preparing yourself for a good week? Meal prep/meal planning? Scheduling your workouts? Scheduling 5 minutes every morning for reflection? Looking for new podcasts that are beneficial and educational? Scheduling walking on your 15 minute break to get a mental break? Lemme know! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Another awesome #fullbodyworkout in my kick ASS apartment gym, today!!!💪🏼🍑
Another awesome #fullbodyworkout  in my kick ASS apartment gym, today!!!💪🏼🍑
HIIT WORKOUT

15 minutes stairclimber 
40 seconds modified burpee with bosu ball
5 second break
40 seconds balanced squat with weight 
10 second break 
3 x

1 minute (30 seconds each leg) back lunges with gliders
5 second break
40 second mountain climbers 
10 second break 
3x

40 second jump squats 
5 second break
40 second pull ins 
10 second break 
3x

40 seconds jump lunges 
5 second break
1 minute plank 
10 second break 
3x

40 second v-ups with weight 
5 second break 
40 second high knees 
10 second break 
3x

40 second curtsies lunge with weights 
5 second break
50 jumping jacks 
10 second break 
3x

Finish with 1 minute skip rope! 
Let me know if you like this HIIT in the comments or DMs
HIIT WORKOUT 15 minutes stairclimber 40 seconds modified burpee with bosu ball 5 second break 40 seconds balanced squat with weight 10 second break 3 x 1 minute (30 seconds each leg) back lunges with gliders 5 second break 40 second mountain climbers 10 second break 3x 40 second jump squats 5 second break 40 second pull ins 10 second break 3x 40 seconds jump lunges 5 second break 1 minute plank 10 second break 3x 40 second v-ups with weight 5 second break 40 second high knees 10 second break 3x 40 second curtsies lunge with weights 5 second break 50 jumping jacks 10 second break 3x Finish with 1 minute skip rope! Let me know if you like this HIIT in the comments or DMs
Domingo de HIIT (High Intensity Interval Training) 🤯, llevo integrando este modo de ejercicio en mis rutinas desde hace unos dos meses y he notado un aumento en mi resistencia en cardio 🏃🏽‍♀️ y a la vez es súper bueno para lograr bajar las libritas de más. 😂 ⁣
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La rutina que hice fue 40 seconds ON 20 seconds OFF⁣
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⭐️ Side squat to curtsy lunge⁣
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⭐️ 3 oblique crunches to jump squat⁣
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⭐️4 toe taps to burpee⁣
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⭐️ 2 jump lunges to in-out squat⁣
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This workout needed a motivation song-> Stadiumx & Metrush - Do It Again ft. BISHØP⁣
Domingo de HIIT (High Intensity Interval Training) 🤯, llevo integrando este modo de ejercicio en mis rutinas desde hace unos dos meses y he notado un aumento en mi resistencia en cardio 🏃🏽‍♀️ y a la vez es súper bueno para lograr bajar las libritas de más. 😂 ⁣ ⁣ La rutina que hice fue 40 seconds ON 20 seconds OFF⁣ ⁣ ⭐️ Side squat to curtsy lunge⁣ ⁣ ⭐️ 3 oblique crunches to jump squat⁣ ⁣ ⭐️4 toe taps to burpee⁣ ⁣ ⭐️ 2 jump lunges to in-out squat⁣ ⁣ This workout needed a motivation song-> Stadiumx & Metrush - Do It Again ft. BISHØP⁣
APPRECIATION POST 
Meet Heather, 66 years young and one of our amazing members.

Last week I was swimming with my daughter at the local pool when a lady smiled and waved from across the lane. She then proceeded to skip over and said with excitement ‘OOOOH I know you, you’re from the TV’ (Guessing she meant from Facebook 😊) I put two and two together and knew she must have been one of our members. 
I asked what she was doing on Monday at 9.10am and if she would like to join in on our LIVE, She jumped at the opportunity and said she wanted to ‘be a movie star for the day’. Heather meet me at the local park where we both took our members through a 20 minute HIIT workout.

Rocking her lycra and burpees, she was AMAZING and such an inspiration, showing there is no age limit on exercise! 🤸‍♂️ Thank you so much for approaching me in the pool that day, makes our souls smile knowing we are helping people of all ages and abilities!

#nevertoold #inspirationalwomen #hiit #lycra #burpees #switchfitwithsamandkelly
APPRECIATION POST Meet Heather, 66 years young and one of our amazing members. Last week I was swimming with my daughter at the local pool when a lady smiled and waved from across the lane. She then proceeded to skip over and said with excitement ‘OOOOH I know you, you’re from the TV’ (Guessing she meant from Facebook 😊) I put two and two together and knew she must have been one of our members. I asked what she was doing on Monday at 9.10am and if she would like to join in on our LIVE, She jumped at the opportunity and said she wanted to ‘be a movie star for the day’. Heather meet me at the local park where we both took our members through a 20 minute HIIT workout. Rocking her lycra and burpees, she was AMAZING and such an inspiration, showing there is no age limit on exercise! 🤸‍♂️ Thank you so much for approaching me in the pool that day, makes our souls smile knowing we are helping people of all ages and abilities! #nevertoold  #inspirationalwomen  #hiit  #lycra  #burpees  #switchfitwithsamandkelly 
#Repost @mrandmrsmuscle ・・・
🔥 SEXY BACK WORKOUT🔥
HIIT SAVE & TAG a Friend to try this with. 
Reasons Why you should train back below ⬇️ . 🔽This Workout🔽
HIIT version 4-5 Rounds 
Beginner: 30s work / 30s Rest
Intermediate: 40s Work /20s Rest
Advanced: 45s Work / 15s Rest . 🔽Multiset🔽
Beginner:5-8 Rounds of 5-8 reps each 
Intermediate: 5 - 6 Rounds of 12 Reps each
Advanced: 4-5 Rounds of 15 Reps each ————
1️⃣Single Arm & Leg Superman 
SWITCH
2️⃣Modified Push up & Back Extension 
3️⃣Back Extension Oblique Crunch 
4️⃣Plank Row ————
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Outfit: @lornajaneme . 
3 Reasons to Train your back 
1)  It Prevents Back Pain 
2)  Improves Spinal Stability
3)  Improves posture . 
I hope you Enjoy this workout ☺️🙏🏽
Please let us know how you find it 😘
Mrs Muscle ❤️
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Try NEW Workouts Daily by following us and switching ON POST NOTIFICATIONS 🤗❤️
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#fitness  #homeworkout #menshealth #whstrong #hiit #hiitworkout #mrandmrsmuscle #howtoburncalories #improveposture #fitnessmotivation #backpain #backworkout #sexyback #backgains #coreworkout #homeworkouts #cardio #fatloss #loveYou #LornaJaneME #fatburningworkout #afrogirlfitness #cardioworkout #bodyweightworkout #workoutathome #workoutmotivation #workoutideas #uae #dubai
#Repost  @mrandmrsmuscle ・・・ 🔥 SEXY BACK WORKOUT🔥 HIIT SAVE & TAG a Friend to try this with. Reasons Why you should train back below ⬇️ . 🔽This Workout🔽 HIIT version 4-5 Rounds Beginner: 30s work / 30s Rest Intermediate: 40s Work /20s Rest Advanced: 45s Work / 15s Rest . 🔽Multiset🔽 Beginner:5-8 Rounds of 5-8 reps each Intermediate: 5 - 6 Rounds of 12 Reps each Advanced: 4-5 Rounds of 15 Reps each ———— 1️⃣Single Arm & Leg Superman SWITCH 2️⃣Modified Push up & Back Extension 3️⃣Back Extension Oblique Crunch 4️⃣Plank Row ———— . Outfit: @lornajaneme . 3 Reasons to Train your back 1) It Prevents Back Pain 2) Improves Spinal Stability 3) Improves posture . I hope you Enjoy this workout ☺️🙏🏽 Please let us know how you find it 😘 Mrs Muscle ❤️ . Try NEW Workouts Daily by following us and switching ON POST NOTIFICATIONS 🤗❤️ . . . . . . #fitness  #homeworkout  #menshealth  #whstrong  #hiit  #hiitworkout  #mrandmrsmuscle  #howtoburncalories  #improveposture  #fitnessmotivation  #backpain  #backworkout  #sexyback  #backgains  #coreworkout  #homeworkouts  #cardio  #fatloss  #loveYou  #LornaJaneME  #fatburningworkout  #afrogirlfitness  #cardioworkout  #bodyweightworkout  #workoutathome  #workoutmotivation  #workoutideas  #uae  #dubai 
‼️REMINDER‼️
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Strength-Mobility Class Today 5:30pm with @brunadutrapersonaltraining
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We have limited spots left so if you haven’t tried a class yet, why not come down and see what all the fuss is about ✅✅
‼️REMINDER‼️ • Strength-Mobility Class Today 5:30pm with @brunadutrapersonaltraining • We have limited spots left so if you haven’t tried a class yet, why not come down and see what all the fuss is about ✅✅
Another FAT BLASTERRRR for ya! .
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We all know the holidays are upon us! Which obviously calls for an excess of cakes, cookies, gingerbread, and everything in between! But it also means the gym game has to be on point!
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So here’s a fun and quick HIIT workout using the stepper and two body weight exercises!
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1. Side to side curtsy lunge
2. 2 X jumps to leg out
3. Squat jump and over
4. T form leg pulses (45 s. each side)
5. Right, Left, Center squat jumps
6. Squat jump pulse
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Complete each exercise for 45 s. on 15 s. off! Complete 2-3x!
☃️
I hope everyone had an amazing weekend! ☃️
Comment/ dm me for post requests on anything health & fitness related♥️♥️
Another FAT BLASTERRRR for ya! . ⭐️ . We all know the holidays are upon us! Which obviously calls for an excess of cakes, cookies, gingerbread, and everything in between! But it also means the gym game has to be on point! ⛄️ So here’s a fun and quick HIIT workout using the stepper and two body weight exercises! ☃️ 1. Side to side curtsy lunge 2. 2 X jumps to leg out 3. Squat jump and over 4. T form leg pulses (45 s. each side) 5. Right, Left, Center squat jumps 6. Squat jump pulse ☃️ Complete each exercise for 45 s. on 15 s. off! Complete 2-3x! ☃️ I hope everyone had an amazing weekend! ☃️ Comment/ dm me for post requests on anything health & fitness related♥️♥️
DO NOT SCROLL if you get grossed out🆘 (it’s not that bad tho I promise)!! bare with me guys I didn’t realize I used the wrong photo 😂
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Was contemplating making this but then I figured I’mma just do it! 
sooo if you know me you know I’m probably one of the most clumsy people ever. In July I spilled hot water all on my leg 🤦🏾‍♀️
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The scar is from spiking myself at a track meet 🙃
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I was literally in shock after both. I didn’t cry I was just staring at my leg like I just burned/cut my skin off wtf. if you scroll down my feed I had a bandage on my leg and now you finally know why!
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I’m making this post bc it honestly took a lot of time for me to accept that my skin may not go back to how it looked before. And that’s okay 😊!
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My legs have been through alott, trust me this isn’t even half of it. But as long as I still love myself i’ll always alright :)
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#motivation #fitnessjourney #fitness #body #inspiration #strongwomen #strongnotskinny #stronggirl #mentaltoughness #bodyfit #loveyourself #fitnessgirl #fitgirlsguide #fitnesslifestyle #girlsthatlift #girlsthatworkout #hiit #determination #trialsandtribulations
DO NOT SCROLL if you get grossed out🆘 (it’s not that bad tho I promise)!! bare with me guys I didn’t realize I used the wrong photo 😂 • Was contemplating making this but then I figured I’mma just do it! sooo if you know me you know I’m probably one of the most clumsy people ever. In July I spilled hot water all on my leg 🤦🏾‍♀️ • The scar is from spiking myself at a track meet 🙃 • I was literally in shock after both. I didn’t cry I was just staring at my leg like I just burned/cut my skin off wtf. if you scroll down my feed I had a bandage on my leg and now you finally know why! • I’m making this post bc it honestly took a lot of time for me to accept that my skin may not go back to how it looked before. And that’s okay 😊! • My legs have been through alott, trust me this isn’t even half of it. But as long as I still love myself i’ll always alright :) • • • #motivation  #fitnessjourney  #fitness  #body  #inspiration  #strongwomen  #strongnotskinny  #stronggirl  #mentaltoughness  #bodyfit  #loveyourself  #fitnessgirl  #fitgirlsguide  #fitnesslifestyle  #girlsthatlift  #girlsthatworkout  #hiit  #determination  #trialsandtribulations 
found this old video. This is one of my favorite exercises but It’s only at my home gym. Which makes me so excited for christmas break so i can use it again 😩😩😩 Also super crazy looking back to how much weight I’ve put on since this video was taken back in July this summer!!!
found this old video. This is one of my favorite exercises but It’s only at my home gym. Which makes me so excited for christmas break so i can use it again 😩😩😩 Also super crazy looking back to how much weight I’ve put on since this video was taken back in July this summer!!!
Congrats to our #barrestar, Gena on another awesome performance with the @dallaschildrenstheater. Take your littles and go see it! #dallaschildrenstheater
Working on my strength! It’s funny how I can lift weights all day but when it comes to pushups and pull-ups they’re so hard!! I can get out 5 on a good day! 
I used to be able to do like ten in a row until the gains came in now I’m pulling more weight🍑😂🏋🏽‍♀️
How many pull-ups can you do?💪🏽
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#girlswithmuscle #muscle #fitspo #fitgirl #fitness #fitnessgirl #fitnessmodel #fit #fitnessmotivation #fitnessjourney #gains #girlswholift #legday #curlyhair #smile #abs #healthylifestyle #gym #gymmotivation #workout #workoutmotivation #hiit #mixedgirl #ootd #happy #legworkout #bootyworkout #fashion #cute #beforeandafter
Working on my strength! It’s funny how I can lift weights all day but when it comes to pushups and pull-ups they’re so hard!! I can get out 5 on a good day! I used to be able to do like ten in a row until the gains came in now I’m pulling more weight🍑😂🏋🏽‍♀️ How many pull-ups can you do?💪🏽 • • • • #girlswithmuscle  #muscle  #fitspo  #fitgirl  #fitness  #fitnessgirl  #fitnessmodel  #fit  #fitnessmotivation  #fitnessjourney  #gains  #girlswholift  #legday  #curlyhair  #smile  #abs  #healthylifestyle  #gym  #gymmotivation  #workout  #workoutmotivation  #hiit  #mixedgirl  #ootd  #happy  #legworkout  #bootyworkout  #fashion  #cute  #beforeandafter 
Coach Online pelo Vímeo 
Acesso Experimental por uma semana. 
Aperfeiçoamento de Linha do glúteo, são exercícios focados na contração dos glúteos junto ao encaixe de quadril, podendo ser realizado para áreas : externa (a volta lateral do bumbum), quanto a superior definindo a curva, e na inferior dimininuindo aquela camada gordinha embaixo do bumbum e alinhando a curva.

#RealFormarocks
#treinar #vidasaudavel  #exerciciofisico  #caminhada #atividadefisica #academia #treino #treinamentofuncional #qualidadedevida  #bemestar  #treinofuncional #musculacao  #exercicios  #funcional  #academias  #gymnastics #personaltrainer #treinamento #treinadorpessoal #hiit
Coach Online pelo Vímeo Acesso Experimental por uma semana. Aperfeiçoamento de Linha do glúteo, são exercícios focados na contração dos glúteos junto ao encaixe de quadril, podendo ser realizado para áreas : externa (a volta lateral do bumbum), quanto a superior definindo a curva, e na inferior dimininuindo aquela camada gordinha embaixo do bumbum e alinhando a curva. #RealFormarocks  #treinar  #vidasaudavel   #exerciciofisico   #caminhada  #atividadefisica  #academia  #treino  #treinamentofuncional  #qualidadedevida   #bemestar   #treinofuncional  #musculacao   #exercicios   #funcional   #academias   #gymnastics  #personaltrainer  #treinamento  #treinadorpessoal  #hiit 
Q2 #8 “ Rocket” 💪🏻🔥
Recuerdo de la segunda clase de @strongbyzumba que realizamos en @fitfest_talca Junto a quienes me raptaron 🙊🙈 @dany_sync @jo_hans 
Que manera de disfrutar ese día 🥰❤️ #memories  @chopsueylee  @strong_byzumbachile
@strongbyzumba @zwchile 
#fitnessgirl #strongwoman #Smilefitness #HIIT #WorkItOut #FitnessMotivation #FitnessInspiration #Fitspiration #WorkoutIdeas #HighIntensity #Intervals #IntervalWorkout #BeastMode #Bootcamp #FitnessGoals #FitMotivation #Motivation #NoPainNoGain #PushYourLimits #GroupFitness #WorkoutClass #STRONGbyZumba #SBZ #SBZcrew #SBZresults #SBZclass #SyncToTheBeat #SweatToTheBeat
Q2 #8  “ Rocket” 💪🏻🔥 Recuerdo de la segunda clase de @strongbyzumba que realizamos en @fitfest_talca Junto a quienes me raptaron 🙊🙈 @dany_sync @jo_hans Que manera de disfrutar ese día 🥰❤️ #memories  @chopsueylee @strong_byzumbachile @strongbyzumba @zwchile #fitnessgirl  #strongwoman  #Smilefitness  #HIIT  #WorkItOut  #FitnessMotivation  #FitnessInspiration  #Fitspiration  #WorkoutIdeas  #HighIntensity  #Intervals  #IntervalWorkout  #BeastMode  #Bootcamp  #FitnessGoals  #FitMotivation  #Motivation  #NoPainNoGain  #PushYourLimits  #GroupFitness  #WorkoutClass  #STRONGbyZumba  #SBZ  #SBZcrew  #SBZresults  #SBZclass  #SyncToTheBeat  #SweatToTheBeat 
Currently working on cutting back on carbs and sugars and adding more proteins to my diet. It’s so hard😫 but I want to keep my muscle and not gain as much fat while building muscle. I guess you can call it lean gains lol •
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#girlswithmuscle #muscle #fitspo #fitgirl #fitness #fitnessgirl #fitnessmodel #fit #fitnessmotivation #fitnessjourney #gains #girlswholift #legday #curlyhair #smile #abs #healthylifestyle #gym #gymmotivation #workout #workoutmotivation #hiit #mixedgirl #ootd #happy #legworkout #bootyworkout #fashion #cute #beforeandafter
Currently working on cutting back on carbs and sugars and adding more proteins to my diet. It’s so hard😫 but I want to keep my muscle and not gain as much fat while building muscle. I guess you can call it lean gains lol • • • • #girlswithmuscle  #muscle  #fitspo  #fitgirl  #fitness  #fitnessgirl  #fitnessmodel  #fit  #fitnessmotivation  #fitnessjourney  #gains  #girlswholift  #legday  #curlyhair  #smile  #abs  #healthylifestyle  #gym  #gymmotivation  #workout  #workoutmotivation  #hiit  #mixedgirl  #ootd  #happy  #legworkout  #bootyworkout  #fashion  #cute  #beforeandafter 
WHY WE LOVE HIIT TRAINING 🔥‼️
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🖤Burns maximum calories in less time 💪🏼🆘
🖤The after burn is real.. yes you WILL continue to burn more calories even after your sweat Sesh! 💦 🖤 Increases fitness levels FAST 🔥
🖤Most effective method to lose weight and burn fast FAST 🙋🏼‍♀️
🖤 Boosts your metabolism ❗️
🖤 Offers plenty of variety with high intensity workouts! 💯
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Interested in joining us for some high intensity sweat sessions in our HIIT Studio in Cromer? Get in touch today babes and let’s get you booked in! Start today — not tomorrow 👊🏼 #ZCFHIIT
WHY WE LOVE HIIT TRAINING 🔥‼️ - 🖤Burns maximum calories in less time 💪🏼🆘 🖤The after burn is real.. yes you WILL continue to burn more calories even after your sweat Sesh! 💦 🖤 Increases fitness levels FAST 🔥 🖤Most effective method to lose weight and burn fast FAST 🙋🏼‍♀️ 🖤 Boosts your metabolism ❗️ 🖤 Offers plenty of variety with high intensity workouts! 💯 - Interested in joining us for some high intensity sweat sessions in our HIIT Studio in Cromer? Get in touch today babes and let’s get you booked in! Start today — not tomorrow 👊🏼 #ZCFHIIT 
Another busy sweaty morning today at Pure Strength with Coach Nic! 🔥 Love our Tuesday morning strength squad 💪🏼 #ZCFHIIT
Another busy sweaty morning today at Pure Strength with Coach Nic! 🔥 Love our Tuesday morning strength squad 💪🏼 #ZCFHIIT 
Tabata Threat — the ultimate BODY FAT BLASTER 🔥 You will sweat, sprint— and slay some serious cals ⚡️ But don’t worry, there’s rest too! Hands up who loves TABATA THREAT?! We know we do! 💪🏼 #ZCFHIIT
Tabata Threat — the ultimate BODY FAT BLASTER 🔥 You will sweat, sprint— and slay some serious cals ⚡️ But don’t worry, there’s rest too! Hands up who loves TABATA THREAT?! We know we do! 💪🏼 #ZCFHIIT 
ZCF BABE ALERT 🚨 Body goals with the incredible @livcox from @salinityswim 🔥 HIIT sessions have paid off girl ⚡️ Get your body summer ready today with #ZCFHIIT 💪🏼
ZCF BABE ALERT 🚨 Body goals with the incredible @livcox from @salinityswim 🔥 HIIT sessions have paid off girl ⚡️ Get your body summer ready today with #ZCFHIIT  💪🏼
Summer is JUST A FEW DAYS AWAY! Which means it’s time to start smashing out those Booty Blast classes! 💯🍑 Interested in joining us for our 4 week unlimited offer for just $100? Download our ZCFitness App 📲 and create an account — and get in touch today! Coach @lauren_zcfcoach #ZCFHIIT 🔥 #zcfitness
Summer is JUST A FEW DAYS AWAY! Which means it’s time to start smashing out those Booty Blast classes! 💯🍑 Interested in joining us for our 4 week unlimited offer for just $100? Download our ZCFitness App 📲 and create an account — and get in touch today! Coach @lauren_zcfcoach #ZCFHIIT  🔥 #zcfitness 
🌟 ZCF HUSTLE HOODIE FLASH SALE! 🌟
Click YES on our INSTA STORY to grab yours today! 👏🏼
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Girls due to the cold chilly weather — we are offering a discount to all ZCF Babes on our Hustle Hoodies - THIS WEEK ONLY ☔️ ☔️ ZCF BABES FLASH SALE PRICE: $34.95 😱
Original price ($54.95)
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M- FEW SIZES LEFT 
L - 10 LEFT 
XL - SOLD OUT 😱😱😱😱
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Interested in grabbing one this week? We only have a few left and this will be our last drop before next WINTER! So don't miss out on getting your hands on these last few! 🎉🎉
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Keen to rep the squad from the studio to the street? 😜 Who doesn’t love a good SALE! Click YES on our Insta Story Post to grab yours today! 💪🏼
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This price is only available this week, so get in quick! ✨✨ Limited sizes available ✨✨ #ZCFHIIT
🌟 ZCF HUSTLE HOODIE FLASH SALE! 🌟 Click YES on our INSTA STORY to grab yours today! 👏🏼 - Girls due to the cold chilly weather — we are offering a discount to all ZCF Babes on our Hustle Hoodies - THIS WEEK ONLY ☔️ ☔️ ZCF BABES FLASH SALE PRICE: $34.95 😱 Original price ($54.95) - M- FEW SIZES LEFT L - 10 LEFT XL - SOLD OUT 😱😱😱😱 - Interested in grabbing one this week? We only have a few left and this will be our last drop before next WINTER! So don't miss out on getting your hands on these last few! 🎉🎉 - Keen to rep the squad from the studio to the street? 😜 Who doesn’t love a good SALE! Click YES on our Insta Story Post to grab yours today! 💪🏼 - This price is only available this week, so get in quick! ✨✨ Limited sizes available ✨✨ #ZCFHIIT 
Forever debating on posting 1-2x a week fitness related things on here or just making a completely separate "fitness journey" account. So here's some random clips lol. I'm not a trainer or a pro by any means, and hell sometimes my form isn't always spot on for every set, but fitness has been such a big part of my life since 2012 and has helped transform me in so many ways. I've never felt stronger (physically & mentally), more confident, and energized than when I have a great session at the gym (or outdoors or at home it doesn't matter!). I love how it can get me out of any funk by the end of it all, even when I don't want to go. Those endorphins are everything! I love seeing how far I've come and also knowing that there is always room to progress even further...a never-ending journey.

What's your favorite way to exercise? I love circuit training, HIIT, strength training, and plyos! Dancing is fun too ;) A lot of you message me on here that I motivate you and idk why lol I'm not happy with my body by any means, but if it helps you get up and get moving to see me at the gym on my stories than I'm glad I could help lol! Also, don't mind my butt squeeze in the leg day clips lmao. Why is it always the ugliest movement lol!? Lastly, thought I should mention the 1st clip is my 5th set in practicing depth. Struggled at the end but kept that rep in because not everything is perfect 100% of the time! Don't let social media fool you.
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#fitness#fitnessjourney#motivation#fitmotivation#girlswholift#girlswithmuscle#fitchicks#health#strengthtraining#circuittraining#HIIT#squats#deadlift#legday#gym#exercise#queenteam#curvy#strong#gymshark#ptulaactive#anytimefitness#cambodian#blogger
Forever debating on posting 1-2x a week fitness related things on here or just making a completely separate "fitness journey" account. So here's some random clips lol. I'm not a trainer or a pro by any means, and hell sometimes my form isn't always spot on for every set, but fitness has been such a big part of my life since 2012 and has helped transform me in so many ways. I've never felt stronger (physically & mentally), more confident, and energized than when I have a great session at the gym (or outdoors or at home it doesn't matter!). I love how it can get me out of any funk by the end of it all, even when I don't want to go. Those endorphins are everything! I love seeing how far I've come and also knowing that there is always room to progress even further...a never-ending journey. What's your favorite way to exercise? I love circuit training, HIIT, strength training, and plyos! Dancing is fun too ;) A lot of you message me on here that I motivate you and idk why lol I'm not happy with my body by any means, but if it helps you get up and get moving to see me at the gym on my stories than I'm glad I could help lol! Also, don't mind my butt squeeze in the leg day clips lmao. Why is it always the ugliest movement lol!? Lastly, thought I should mention the 1st clip is my 5th set in practicing depth. Struggled at the end but kept that rep in because not everything is perfect 100% of the time! Don't let social media fool you. . . . . . . . . . . #fitness #fitnessjourney #motivation #fitmotivation #girlswholift #girlswithmuscle #fitchicks #health #strengthtraining #circuittraining #HIIT #squats #deadlift #legday #gym #exercise #queenteam #curvy #strong #gymshark #ptulaactive #anytimefitness #cambodian #blogger 
Empowered women - empower women ✨ At ZCF we are strong advocates for women empowerment: as we believe women need support + sisterhood! Because when your apart of a strong community of women, there’s not just one person that has your back, there’s hundreds! ⚡️When women support one another, incredible things happen 💪🏼 Tag a sporty sista for some Friday lovin to let them know you got their back #ZCFHIIT #zcfitness
Empowered women - empower women ✨ At ZCF we are strong advocates for women empowerment: as we believe women need support + sisterhood! Because when your apart of a strong community of women, there’s not just one person that has your back, there’s hundreds! ⚡️When women support one another, incredible things happen 💪🏼 Tag a sporty sista for some Friday lovin to let them know you got their back #ZCFHIIT  #zcfitness 
WHY WE LOVE ELEVATED GLUTE BRIDGES 🔥
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The feet elevated glute bridge exercise is phenomenal for improving the strength and development of the glutes, and for the overall function and health of the entire body 🔥
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BENEFITS:- 🧡
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HELLO strong glutes!! It is a great exercise that will help you strengthen and tone up that peach.. FAST! And even more so — when wearing a ZCF Booty Band! 🍑
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- Increases glute strength 💯
- Builds lean muscle 💯
- Improves aesthetics of the glutes (higher, rounder, firmer)💯
- Increases speed and power by teaching optimal hip extension, which will be beneficial to running, jumping, and other sports specific movements 💯
- Improves full body function and health as strong glutes💯
- Positively impact the alignment and mechanics of the spine, pelvis, femurs, knees, ankles and feet 💯
- Boosts fat loss 💯
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Give them a go, for a toned perky butt! And remember to slow it down and squeeze those buns 😄😄 #ZCFHIIT #zcfitness
WHY WE LOVE ELEVATED GLUTE BRIDGES 🔥 - The feet elevated glute bridge exercise is phenomenal for improving the strength and development of the glutes, and for the overall function and health of the entire body 🔥 - BENEFITS:- 🧡 - HELLO strong glutes!! It is a great exercise that will help you strengthen and tone up that peach.. FAST! And even more so — when wearing a ZCF Booty Band! 🍑 - - Increases glute strength 💯 - Builds lean muscle 💯 - Improves aesthetics of the glutes (higher, rounder, firmer)💯 - Increases speed and power by teaching optimal hip extension, which will be beneficial to running, jumping, and other sports specific movements 💯 - Improves full body function and health as strong glutes💯 - Positively impact the alignment and mechanics of the spine, pelvis, femurs, knees, ankles and feet 💯 - Boosts fat loss 💯 - Give them a go, for a toned perky butt! And remember to slow it down and squeeze those buns 😄😄 #ZCFHIIT  #zcfitness 
START YOUR SUMMER PREP NOW! ✨💪🏼 Babes do you have a plan to get your body prepped for your bikini this summer? Are you wanting to lose weight, tone up and feel fab in that kini? Come join us for some high intensity sessions in the HIIT Studio before summer arrives! The time to start is — NOW! 🔥 Click the link in our bio >> and enter your details today for a free 7 day trial pass or more info today #ZCFHIIT
START YOUR SUMMER PREP NOW! ✨💪🏼 Babes do you have a plan to get your body prepped for your bikini this summer? Are you wanting to lose weight, tone up and feel fab in that kini? Come join us for some high intensity sessions in the HIIT Studio before summer arrives! The time to start is — NOW! 🔥 Click the link in our bio >> and enter your details today for a free 7 day trial pass or more info today #ZCFHIIT 
Guess what have arrived? Our ZCF Booty Bands! 🍑 They will be available to purchase from the reception desk next week in the HIIT STUDIO — and will be coming SOON TO ONLINE 👏🏼💗 So babes make sure you head on over to the Studio next week and grab yours; along with your ZCF Shaker if you have already secured your spot for our 2019 Jan Challenge 👏🏼💕✨💪🏼 So excited for our babes to start using our new bands and E-book 💦  #ZCFHIIT
Guess what have arrived? Our ZCF Booty Bands! 🍑 They will be available to purchase from the reception desk next week in the HIIT STUDIO — and will be coming SOON TO ONLINE 👏🏼💗 So babes make sure you head on over to the Studio next week and grab yours; along with your ZCF Shaker if you have already secured your spot for our 2019 Jan Challenge 👏🏼💕✨💪🏼 So excited for our babes to start using our new bands and E-book 💦 #ZCFHIIT 
HELLO SUNSHINE! The warm weather is here and Summer is well and truly on the way! 👏🏼✨ Interested in joining us for some final sessions for 2018, before Summer officially hits? Get in touch today and let’s get you booked in! We have Group Training Packages and 1 on 1 PT Challenges available! ⚡️ www.zannacoxfitness.com #ZCFHIIT
HELLO SUNSHINE! The warm weather is here and Summer is well and truly on the way! 👏🏼✨ Interested in joining us for some final sessions for 2018, before Summer officially hits? Get in touch today and let’s get you booked in! We have Group Training Packages and 1 on 1 PT Challenges available! ⚡️ www.zannacoxfitness.com #ZCFHIIT