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Creating safe spaces for brown faces in wellness will forever be the mission.🌎♥️🧘🏾‍♂️
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For more details on upcoming rooftop yoga events, dm me!
Creating safe spaces for brown faces in wellness will forever be the mission.🌎♥️🧘🏾‍♂️ • • • For more details on upcoming rooftop yoga events, dm me!
Quick + Easy mid meal today. #lacintokale witg my lemon dressing. (recipe on #estellearchereats avocado toast post) + fresh raspberries. I also had some raw unsalted cashews.
Quick + Easy mid meal today. #lacintokale  witg my lemon dressing. (recipe on #estellearchereats  avocado toast post) + fresh raspberries. I also had some raw unsalted cashews.
Spinach, kale, orange peppers, brussel sprouts, zucchini noodles, and meatless sausage
It was delicious 
#runnergirl #runnersofthewild #veganspartan #rvarunner #fitgirl #rvafit #fitfoodie #veganchallenge #veganfood #veganexperiment
Join us tomorrow at 6:15am for BOHO Bootcamp at Libby Hill Park. $12 gets you 45 minutes of stairs, sweat and fun with health coach @kristen_secor! Sign up using the link in our bio!
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#bootcamp #workout #mondaymotivation #fitness #rva #libbyhillpark #churchhillrva #rvafit #rvafitness #fitpro #fitspo #workoutoutside #outdoorworkout #stairworkout #health #healthcoach
Deep Thoughts: Thinking about that pizza a few doors down at @pizzabeerrva. 🤤 #TrainersLovePizzaToo🍕 #DoublePepperoniPlease
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#rva #rvafitness #rvafit #richmondva #richmondfitness #carytown #carytownva @titleboxingclub_richmond @titleboxingclub
ALL the meats on the grill today 😋
ALL the meats on the grill today 😋
Best way to end the weekend? cheering Steph F. into the #100Club with a few of her closest friends! ❤️ Steph’s an attorney in the city of #Richmond and when she is not at #barre, she is trying out all of the great restaurants that #RVA has to offer! Thanks to two of her friends and #purebarrervanwe clients, Steph tagged along for an open house class, and needless to say, she fell in love instantly! Once she made the decision to come to barre regularly and kick off a healthier lifestyle. Since starting her journey in January, she has lost 35 pounds, gained energy + found she really enjoyed working out! With the help of other clients and teachers, Steph’s found the community that challenges her every class. Congrats Steph!! 💪🏻 Keep up the hard work….onward and upward to 250!
Best way to end the weekend? cheering Steph F. into the #100Club  with a few of her closest friends! ❤️ Steph’s an attorney in the city of #Richmond  and when she is not at #barre , she is trying out all of the great restaurants that #RVA  has to offer! Thanks to two of her friends and #purebarrervanwe  clients, Steph tagged along for an open house class, and needless to say, she fell in love instantly! Once she made the decision to come to barre regularly and kick off a healthier lifestyle. Since starting her journey in January, she has lost 35 pounds, gained energy + found she really enjoyed working out! With the help of other clients and teachers, Steph’s found the community that challenges her every class. Congrats Steph!! 💪🏻 Keep up the hard work….onward and upward to 250!
A perfect day for a sunny Sunday #socialSWEATwork recovery workout in #RVA @gingerjuiceco ➡️ 2 mile run + 30 min yoga w/ @erinlstehle & post-workout energy shots 🍊🍎🍏🥕🥑stay tuned this week for an amazing midsummers studio class special that packages in Ginger Juice so you can finish out the summer on a high & healthy note! And peep the schedule for our next social SWEAT event: Tues July 31 @hotdiggitydonutsrva with @sore_today_soar_tomorrow - what we're calling Hot Diggity HUSTLE 💯#Run804 #YogaForRunners
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#RemixYourRun #treadTEAM #liveHAPPY #runHAPPY #treadHAPPY #treadTOGETHER #treadTRIBE #running #yoga #togetherweTREAD #RunRVA #RVAfit #Run434 #Run704 #HappyTreading
A perfect day for a sunny Sunday #socialSWEATwork  recovery workout in #RVA  @gingerjuiceco ➡️ 2 mile run + 30 min yoga w/ @erinlstehle & post-workout energy shots 🍊🍎🍏🥕🥑stay tuned this week for an amazing midsummers studio class special that packages in Ginger Juice so you can finish out the summer on a high & healthy note! And peep the schedule for our next social SWEAT event: Tues July 31 @hotdiggitydonutsrva with @sore_today_soar_tomorrow - what we're calling Hot Diggity HUSTLE 💯#Run804  #YogaForRunners  . . . #RemixYourRun  #treadTEAM  #liveHAPPY  #runHAPPY  #treadHAPPY  #treadTOGETHER  #treadTRIBE  #running  #yoga  #togetherweTREAD  #RunRVA  #RVAfit  #Run434  #Run704  #HappyTreading 
Four more chances to lift, tone + burn on this Sunday! 💪🏻 See you at the #barre at 9am, 10am, 11am (Empower!) or 3pm! Xx
Four more chances to lift, tone + burn on this Sunday! 💪🏻 See you at the #barre  at 9am, 10am, 11am (Empower!) or 3pm! Xx
Some light jumps earlier at maymont from @gar_gar_thoinks @ayd3n_iv and @ewanfoneigh
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If you're in the Richmond area looking for a new fun way to get some exercise, come train with us!
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#pillarparkour #parkour #freerunning #parkourgym #rva #richmond #virginia #fitness #health #rvafit #motivation #lifestyle #parkourlife #parkourtraining #workout #jump #precision #plyometrics #plyo #strides #apk
Today I came armed with only generic RKT but still deadlifted a projected opener of 300 for three singles with no belt and that was v cool! #powerbelly #carbsanxietyrage #TWRVA #GABSTRENGTH #TWRPL
Gotta get this stomach together #beenlackin #gettinmyfrontback #fitlife #rvafit
Thank you Professor Roberto Traven for the amazing Jiu Jitsu seminar and congratulations to everyone who received a promotion.
Thank you Professor Roberto Traven for the amazing Jiu Jitsu seminar and congratulations to everyone who received a promotion.
Pilates instruction focuses on proper alignment, form and functional movement. .
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Learn more about why alignment is so important from our guest writer, @ohanitadarling Therapeutic Massage Therapist @bokettowellness. Link in bio
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#pilates #pilatesinstructor #reformerworkout #alignment #rvafit #fitnessmotivation
We kicked off our Saturday by welcoming Britt O. to the 250 Club! As a lawyer for the Virginia General Assembly, Britt always finds time to take class even with her busy schedule. This new @purebarre Momma tucked her way through pregnancy, and she even took #PureBarre on demand hours before going into labor!! Thanks to the ever-changing classes, Britt is loving the challenge and notices an increase in core strength. Congrats, Britt! ❤️ Keep up the great work!
We kicked off our Saturday by welcoming Britt O. to the 250 Club! As a lawyer for the Virginia General Assembly, Britt always finds time to take class even with her busy schedule. This new @purebarre Momma tucked her way through pregnancy, and she even took #PureBarre  on demand hours before going into labor!! Thanks to the ever-changing classes, Britt is loving the challenge and notices an increase in core strength. Congrats, Britt! ❤️ Keep up the great work!
Yasss! 💥🥊 Thank you to @sheaps22 and @the_lu__  of @titleboxingclubspringfield @titleboxingclubfallschurch and @titleboxingclubfairfax for giving us one hell🔥of a workout for our members AND us trainers. 💪🏾 #VirginiaIsForBoxers
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#rvafit #rva #rvafitness #richmondfitness #richmondfitnessclub #carytown #carytownrva #titleboxingclub #titleboxingclubrichmond @titleboxingclub @titleboxingclub_richmond
Sweat it out Saturday ’s with Mims 💪🏽 💦💦These beauties and gents put in work 💪🏽Don't miss next week workout!  FREE BootCamp workout!! Come Get Fit with Mims! Saturday @ 9:30AM ..... Get there a little early and get your BMI, body fat, and skeletal muscle read!  @ Ginter Park Presbyterian Church 3601 Seminary Road,  Richmond, VA #gutsandglutesbootcamp #fitnesswarrior #rvafit #RVAWarriors #fitgeeks #freeworkouts #cardio #gymfit #fitrva #cardiofit #fitlife #fitfam #getstrong #freeworkoutsrva #fitnessaddict #mimsfit #unstoppable #bootcamp #weighttraining #beastmode
Sweat it out Saturday ’s with Mims 💪🏽 💦💦These beauties and gents put in work 💪🏽Don't miss next week workout! FREE BootCamp workout!! Come Get Fit with Mims! Saturday @ 9:30AM ..... Get there a little early and get your BMI, body fat, and skeletal muscle read! @ Ginter Park Presbyterian Church 3601 Seminary Road, Richmond, VA #gutsandglutesbootcamp  #fitnesswarrior  #rvafit  #RVAWarriors  #fitgeeks  #freeworkouts  #cardio  #gymfit  #fitrva  #cardiofit  #fitlife  #fitfam  #getstrong  #freeworkoutsrva  #fitnessaddict  #mimsfit  #unstoppable  #bootcamp  #weighttraining  #beastmode 
Still on a high from yesterday’s #PopUpRVA, I had so much fun flowing with everyone who joined in for community yoga and got a chance to vibe with some amazing people.💕🧘🏾‍♀️🧘🏽‍♂️🧘🏾‍♂️🧘🏽‍♀️🧘🏿‍♀️🌎
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Special shoutout to all of the dope black women who organized and put this whole thing together. You guys are the real hero’s.

And To the women who embraced my child and kept him busy while I did my thing, call me if you ever want to babysit 😩❤️😆 •
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Thanks for recognizing all of my dopeness @mindset_detoxtv_podcast 🙏🏾
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For upcoming events and more details check out @inspireyvp ☀️ Song: Liberated @dejloaf
Still on a high from yesterday’s #PopUpRVA , I had so much fun flowing with everyone who joined in for community yoga and got a chance to vibe with some amazing people.💕🧘🏾‍♀️🧘🏽‍♂️🧘🏾‍♂️🧘🏽‍♀️🧘🏿‍♀️🌎 • • • Special shoutout to all of the dope black women who organized and put this whole thing together. You guys are the real hero’s. And To the women who embraced my child and kept him busy while I did my thing, call me if you ever want to babysit 😩❤️😆 • • Thanks for recognizing all of my dopeness @mindset_detoxtv_podcast 🙏🏾 • • • For upcoming events and more details check out @inspireyvp ☀️ Song: Liberated @dejloaf
Simple chocolate chip ice cream recipe is posted on my Facebook page. Link to my page is in my bio or comment below and I can send you the recipe ❤️
Simple chocolate chip ice cream recipe is posted on my Facebook page. Link to my page is in my bio or comment below and I can send you the recipe ❤️
By this video I just drank water and collapsed haha. Chest and tri day. Lifft, HIIT, Abs, done all in 40 minutes! He used to be my excuse not to workout, now he is the reason I live this lifestyle. Somedays I workout before he wakes, somedays he does it with me and days like today he plays right next to me and cheers me on. #they are always watching. I #livebyexample -
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By this video I just drank water and collapsed haha. Chest and tri day. Lifft, HIIT, Abs, done all in 40 minutes! He used to be my excuse not to workout, now he is the reason I live this lifestyle. Somedays I workout before he wakes, somedays he does it with me and days like today he plays right next to me and cheers me on. #they  are always watching. I #livebyexample  - - - - - - . #liift4  #beachbodyvegan  #vegansworkout  #singlemomstrong  #singlemomsrock  #hardworkpaysoff  #beachbody  #bod  #veganswholift  #veganswhoworkout  #veganweightloss  #fitmom  #weightloss  #musclebuilding  #girlswholift  #fitness  #rvafit  #bettermeforme  #chestworkout  #quickworkout  #joelfreeman  #fitmom  #rvafit  #workoutwithkids  #crazytown 
Ann Ross with that Saturday morning fire! 🔥🔥🔥 Have a wonderful weekend!
Ann Ross with that Saturday morning fire! 🔥🔥🔥 Have a wonderful weekend!
I can’t get enough of the Berry Cashew Dream Cheese Toast from @gingerjuiceco 😍
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#lifestyleblogger #foodblogger #rvafoodie #rvaeats #foodie #blackbloggers #blackhealthmatters #rvafitness #rvafit #fabtofit #fitnessjourney #richmondva #rva
Busy schedule? no problem.
No gym membership? no problem.
No equipment? no problem.
Try this #quickworkout 💛
If you try, come back + comment your calorie burn + time it took you.
Busy schedule? no problem. No gym membership? no problem. No equipment? no problem. Try this #quickworkout  💛 If you try, come back + comment your calorie burn + time it took you.
It’s way more fun when you get to workout with one of your BFF’s!! I traded in my last 80 Day Obsession workout for one from the program I’m starting on Monday! It was a straight HIIT workout and our legs were dying!
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You still have time to join me in the test group with access to the trainer! BUT TIME IS RUNNING OUT!! .
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On Monday it’s ON!! Are you coming!?!
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#fitmom #boymom #fitmama #postpartum #momof3 #bodyafterbaby #fitjourney #healthcoach #athomeworkout #postpartumbody #workoutathome #workoutmotivation #sahm #wahm #csectionmama #rvafitness #rvafit #rvamom #boymum #mumofboys #firefighterwife #cleanfoodlover #momswithmuscles #momswholift #rvafitmoms #motherrunner #diastasisrecti
It’s way more fun when you get to workout with one of your BFF’s!! I traded in my last 80 Day Obsession workout for one from the program I’m starting on Monday! It was a straight HIIT workout and our legs were dying! . . You still have time to join me in the test group with access to the trainer! BUT TIME IS RUNNING OUT!! . . On Monday it’s ON!! Are you coming!?! . . . . . . . . . . #fitmom  #boymom  #fitmama  #postpartum  #momof3  #bodyafterbaby  #fitjourney  #healthcoach  #athomeworkout  #postpartumbody  #workoutathome  #workoutmotivation  #sahm  #wahm  #csectionmama  #rvafitness  #rvafit  #rvamom  #boymum  #mumofboys  #firefighterwife  #cleanfoodlover  #momswithmuscles  #momswholift  #rvafitmoms  #motherrunner  #diastasisrecti 
Manifestation is real my friends. I’ve had some pretty insane things happen to me this week that I have previously manifested for. If I didn’t feel like the universe 100 percent had my back, well, now I do. The universe FREAKING HAS OUR BACKS. Just tune in, you’ll start to see her work her magic. 🌵✨🔮
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#manifestyourdreams #theuniversehasyourback #shinefromwithin #rvayogi #rvafit #yogini #shineonme #meditationforthesoul #yogitoes #mountainaddict
What do we do post-travel? We reset our bodies. 🙌🏼 @adkins.stephen and I have nourished our bodies today with botanicals and adaptogens allowing our bodies to renew and clean our cells, in addition to so many other health benefits! 😍

I believe everyone deserves this kind of health freedom! 
#letsdoittogether #mypassion #freedomfriday
What do we do post-travel? We reset our bodies. 🙌🏼 @adkins.stephen and I have nourished our bodies today with botanicals and adaptogens allowing our bodies to renew and clean our cells, in addition to so many other health benefits! 😍 I believe everyone deserves this kind of health freedom! #letsdoittogether  #mypassion  #freedomfriday 
And just like that as I was getting my hair rebraided I was getting paid! 😉

Tomorrow is the last day I’ll be giving the fit15 (swipe to see what’s all included) free to anyone who joins me as a Brand Ambassador! Inbox me today & your free products will be on its way 🤗
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#shapedbyshay #fitpreneur #fitmom #mompreneur #momlife #goodvibes #goaldigger #positivity #postpartumbody #workfromhomemom #vcualumni #bossbabe #womenempowerment #fauxlocs #naturalista #momswhoworkout #makemoneywhileyousleep #figurecompetitor #trainer #rvafit #rva #dmv
And just like that as I was getting my hair rebraided I was getting paid! 😉 Tomorrow is the last day I’ll be giving the fit15 (swipe to see what’s all included) free to anyone who joins me as a Brand Ambassador! Inbox me today & your free products will be on its way 🤗 . . #shapedbyshay  #fitpreneur  #fitmom  #mompreneur  #momlife  #goodvibes  #goaldigger  #positivity  #postpartumbody  #workfromhomemom  #vcualumni  #bossbabe  #womenempowerment  #fauxlocs  #naturalista  #momswhoworkout  #makemoneywhileyousleep  #figurecompetitor  #trainer  #rvafit  #rva  #dmv 
HAPPY Hour in t-minus 30 ↗️ kicking off a new coach's rotation in #RVA for our Friday Happy Hr class is @ashreneelee! Our #treadTEAM of coaches will choose what class they wanna teach each week & announce the class ahead of time on their insta, so give 'em a follow:
@chelsearuns
@sonofaron
@ergraydon
@mshiff18
@e_kingofhartz
@sore_today_soar_tomorrow
@erinlstehle
@cemitche
@sycurrier
#togetherweTREAD
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#Run804 #RunRVA #RunVA #RVAfit #RVAfitness #treadTRIBE #RemixYourRun #socialSWEATwork #runHAPPY #treadHAPPY #happyhour #friyay #HappyTreading
HAPPY Hour in t-minus 30 ↗️ kicking off a new coach's rotation in #RVA  for our Friday Happy Hr class is @ashreneelee! Our #treadTEAM  of coaches will choose what class they wanna teach each week & announce the class ahead of time on their insta, so give 'em a follow: @chelsearuns @sonofaron @ergraydon @mshiff18 @e_kingofhartz @sore_today_soar_tomorrow @erinlstehle @cemitche @sycurrier #togetherweTREAD  . . . #Run804  #RunRVA  #RunVA  #RVAfit  #RVAfitness  #treadTRIBE  #RemixYourRun  #socialSWEATwork  #runHAPPY  #treadHAPPY  #happyhour  #friyay  #HappyTreading 
A snippet of our student @ayd3n_iv documentary "The World Is Our Playground" featuring @casey.pillarpk @ewanfoneigh and @gar_gar_thoinks explaining how they found and started doing parkour
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If you're in the Richmond area looking for a new fun way to get some exercise, come train with us!
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#pillarparkour #parkour #freerunning #parkourgym #rva #richmond #virginia #fitness #health #rvafit #motivation #lifestyle #parkourlife #parkourtraining #workout #jump #precision #plyometrics #plyo
A snippet of our student @ayd3n_iv documentary "The World Is Our Playground" featuring @casey.pillarpk @ewanfoneigh and @gar_gar_thoinks explaining how they found and started doing parkour •••••••••• If you're in the Richmond area looking for a new fun way to get some exercise, come train with us! •••••••••• #pillarparkour  #parkour  #freerunning  #parkourgym  #rva  #richmond  #virginia  #fitness  #health  #rvafit  #motivation  #lifestyle  #parkourlife  #parkourtraining  #workout  #jump  #precision  #plyometrics  #plyo 
Happy #flexfriday folks I was going to rest today. ..but after this morning's exchange with @therock and @jackgoesforth I have to think a tag team bout is on the horizon #fitfam #feelingood #gymlife #swolelife #norestdays #noexcuses #liftingheavyshit #muscles #nextlevel #weightlosstransformation #rvafit #wrestling #weready #Wahoowa #letsdothis #instafit #hydrate #letsdothis #gymshark #wwe #strongaf #richmondva #healthylifestyle #gymlife @1037play is the best
Happy #flexfriday  folks I was going to rest today. ..but after this morning's exchange with @therock and @jackgoesforth I have to think a tag team bout is on the horizon #fitfam  #feelingood  #gymlife  #swolelife  #norestdays  #noexcuses  #liftingheavyshit  #muscles  #nextlevel  #weightlosstransformation  #rvafit  #wrestling  #weready  #Wahoowa  #letsdothis  #instafit  #hydrate  #letsdothis  #gymshark  #wwe  #strongaf  #richmondva  #healthylifestyle  #gymlife  @1037play is the best
The East Side Chicken Wrap and Basic Smoothie from @northendjuiceco are absolutely delicious!! 🤤😍😋
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#lifestyleblogger #foodblogger #rvafoodie #rvaeats #foodie #blackbloggers #blackhealthmatters #rvafitness #rvafit #fabtofit #fitnessjourney #richmondva #rva
Got in some work with deficit Deadlifts today.

De-load week so Danny and I played around with 4 sets of 3 trying to incorporate more leg drive and speed off the floor.

If you find yourself struggling to break weight off the floor, try these on.
Got in some work with deficit Deadlifts today. De-load week so Danny and I played around with 4 sets of 3 trying to incorporate more leg drive and speed off the floor. If you find yourself struggling to break weight off the floor, try these on.
Tempo Training
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Okay, so typically when we think about manipulating variables to mix up our training we think about reps, sets, load, rest times, etc. One of the less used variables we can change is tempo or “time under tension”.
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This basically means changing the time it takes to complete repetitions and it can be manipulated between the concentric(muscle shortening)or eccentric(muscle lengthening) phases of a lift.
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The slower the repetition, the more you’ll get out of it in terms of muscle strength and size. However, this method causes more muscle damage than normal training so you’ll need to make sure you have adequate rest periods between training sessions with the same muscle group if this is the focus of that training session.
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I typically use this during the last exercise of my workout as a burnout to avoid excessive DOMS.
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1st 3 reps- quick tempo
2nd 3 reps- slow eccentric, fast concentric
3rd 3 reps- slow tempo
Tempo Training • Okay, so typically when we think about manipulating variables to mix up our training we think about reps, sets, load, rest times, etc. One of the less used variables we can change is tempo or “time under tension”. • This basically means changing the time it takes to complete repetitions and it can be manipulated between the concentric(muscle shortening)or eccentric(muscle lengthening) phases of a lift. • The slower the repetition, the more you’ll get out of it in terms of muscle strength and size. However, this method causes more muscle damage than normal training so you’ll need to make sure you have adequate rest periods between training sessions with the same muscle group if this is the focus of that training session. • I typically use this during the last exercise of my workout as a burnout to avoid excessive DOMS. • 1st 3 reps- quick tempo 2nd 3 reps- slow eccentric, fast concentric 3rd 3 reps- slow tempo
An outdoorsy person reading an outdoorsy book in the outdoors....I ruin every book I own cuz I read them outside most of the time #runnersofthewild #veganspartan #rvarunner #runnergirl #rvafit #wild #outside
My very first time doing full sets of non-modified jumping squats 🤩. Loving my #bowflex adjustable weights! Can’t wait to see how far I can push myself when our new program starts Monday. Today was shoulder and arms of prep week. Still time to try the free preview workout and join us for the test group!

#liift4life #liift4coachtestgroup #absworkout #legday . #liift4 #b4liift4 #beachbodyvegan #vegansworkout #singlemomstrong #singlemomsrock #hardworkpaysoff  #beachbody #bod #veganswholift #veganswhoworkout #veganweightloss #fitmom #weightloss #musclebuilding #girlswholift #fitness #rvafit #bettermeforme #quickworkout #joelfreeman @joelfreemanfitness #chestandbackday #britneyspears
My very first time doing full sets of non-modified jumping squats 🤩. Loving my #bowflex  adjustable weights! Can’t wait to see how far I can push myself when our new program starts Monday. Today was shoulder and arms of prep week. Still time to try the free preview workout and join us for the test group! #liift4life  #liift4coachtestgroup  #absworkout  #legday  . #liift4  #b4liift4  #beachbodyvegan  #vegansworkout  #singlemomstrong  #singlemomsrock  #hardworkpaysoff  #beachbody  #bod  #veganswholift  #veganswhoworkout  #veganweightloss  #fitmom  #weightloss  #musclebuilding  #girlswholift  #fitness  #rvafit  #bettermeforme  #quickworkout  #joelfreeman  @joelfreemanfitness #chestandbackday  #britneyspears 
The weather will be beautiful this weekend + we will be at @quirkhotel Saturday + Sunday for rooftop yoga! We’ll see you there at 10:30a! 🌞🌸
📸 @ellenkastelberg
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#thisisyoga #yogatribe #yogavibes #yogabeyond #locallyowned #rva #rvayoga #rvalove #offthemat #rvafit #rvafitnesse #doyouyoga #igyogafamily #namaste #yogalife #yoga365 #yogafit #namasteyall #healthylife #supportlocal #yogashop #getyouromon #richmondva
Strength Training for Hamstrings without a machine.

This is a Hamstring Curl without a machine and just using a Dumbbell. So you could do this at home! 
Muscles Strengthened:
Biceps Femoris, Semimembranosus, Semitendinosus. 
How To:
Have a surface comfortable for you to lay on. I have a mat down ontop of the carpet here in the fitness center. 
Place Dumbbell upright and put your feet around it. Now note that KEEPING YOUR HEELS TOGETHER is going to be Key in making sure the weight doesn't slip. As you raise up you only need to go about 90 degree to activate the hamstring. I'm going a little more which is fine but for the sake of safety 90 degrees then slowly lower back down. When lowering down you don't need the weight to touch the ground keeping it slightly above ground will keep tension in the muscles as you go through this exercise. You can also use a bench for this. 
For your first time doing this go light until comfortable with everything! 
Try this out next time you wanna work hamstrings at home or if all your favorite machines are taken up! 
Any questions about this let me know!! Stay strong everyone! 💪👍🤘 #fullmeasurefitness #workout #hamstrings #exercise #strengthtraining #homeworkout #richmondva #fitness #strong #exercisedaily #rvamassage #rvafit
Strength Training for Hamstrings without a machine. This is a Hamstring Curl without a machine and just using a Dumbbell. So you could do this at home! Muscles Strengthened: Biceps Femoris, Semimembranosus, Semitendinosus. How To: Have a surface comfortable for you to lay on. I have a mat down ontop of the carpet here in the fitness center. Place Dumbbell upright and put your feet around it. Now note that KEEPING YOUR HEELS TOGETHER is going to be Key in making sure the weight doesn't slip. As you raise up you only need to go about 90 degree to activate the hamstring. I'm going a little more which is fine but for the sake of safety 90 degrees then slowly lower back down. When lowering down you don't need the weight to touch the ground keeping it slightly above ground will keep tension in the muscles as you go through this exercise. You can also use a bench for this. For your first time doing this go light until comfortable with everything! Try this out next time you wanna work hamstrings at home or if all your favorite machines are taken up! Any questions about this let me know!! Stay strong everyone! 💪👍🤘 #fullmeasurefitness  #workout  #hamstrings  #exercise  #strengthtraining  #homeworkout  #richmondva  #fitness  #strong  #exercisedaily  #rvamassage  #rvafit 
This is the healthiest meal of my day, every single day! It keeps me full, focused, and helps me get all of my nutrients in one delicious smoothie!
Today’s recipe: Vanilla superfoods, spinach, almond milk, cocoa nibs, half banana, ice, and sprinkles on top since it’s FRIYAY 🎉
This is the healthiest meal of my day, every single day! It keeps me full, focused, and helps me get all of my nutrients in one delicious smoothie! Today’s recipe: Vanilla superfoods, spinach, almond milk, cocoa nibs, half banana, ice, and sprinkles on top since it’s FRIYAY 🎉
At middle age, exercise more than just your caution 😉
At middle age, exercise more than just your caution 😉
The journey is not easy ... you gotta remember your “why”. Remind yourself constantly why do you do this. 👑💪🏾🔥
The journey is not easy ... you gotta remember your “why”. Remind yourself constantly why do you do this. 👑💪🏾🔥
Happy weekend! Ann Ross is holding it down for our mid-morning and Noon classes. Grab a bike and start your weekend on a high note! #weekendwarrior #earnyourfun
Happy weekend! Ann Ross is holding it down for our mid-morning and Noon classes. Grab a bike and start your weekend on a high note! #weekendwarrior  #earnyourfun 
Day 67/80: Booty
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A fellow coach, @deangela2121 posted something other day that I thought was amazing and really stuck with me!! She said something like your body is not like Amazon Prime, you’re not going to get where you want to be in 2 days!! I mean how great is that!
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It’s so true!! We live in a world of fast and convenience and quick fixes and instant gratification that if you don’t get what you want quickly then you don’t want to invest any time into it! Sure you could take some magic diet pill or wrap or some extreme diet that can make you lose weight fast but you are not fixing the problem! You are not forming healthy habits that are going to stick! .
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So stop taking the easy way out and put in hard work that you can be proud of your results and do it in a way that’s healthy!! .
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There’s no secret in how to do it!! Eat clean foods, exercise, get enough sleep and drink lots of water!!
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That’s it!! You need my help you know where to find me 😜 I’m not going anywhere and I will never give up on you!! .
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#fitmom #boymom #fitmama #postpartum #momof3 #bodyafterbaby #fitjourney #healthcoach #athomeworkout #postpartumbody #workoutathome #workoutmotivation #sahm #wahm #csectionmama #rvafitness #rvafit #rvamom #boymum #mumofboys #firefighterwife #cleanfoodlover #momswithmuscles #momswholift #rvafitmoms #motherrunner
Day 67/80: Booty . A fellow coach, @deangela2121 posted something other day that I thought was amazing and really stuck with me!! She said something like your body is not like Amazon Prime, you’re not going to get where you want to be in 2 days!! I mean how great is that! . . It’s so true!! We live in a world of fast and convenience and quick fixes and instant gratification that if you don’t get what you want quickly then you don’t want to invest any time into it! Sure you could take some magic diet pill or wrap or some extreme diet that can make you lose weight fast but you are not fixing the problem! You are not forming healthy habits that are going to stick! . . So stop taking the easy way out and put in hard work that you can be proud of your results and do it in a way that’s healthy!! . . There’s no secret in how to do it!! Eat clean foods, exercise, get enough sleep and drink lots of water!! . . That’s it!! You need my help you know where to find me 😜 I’m not going anywhere and I will never give up on you!! . . . . . . . #fitmom  #boymom  #fitmama  #postpartum  #momof3  #bodyafterbaby  #fitjourney  #healthcoach  #athomeworkout  #postpartumbody  #workoutathome  #workoutmotivation  #sahm  #wahm  #csectionmama  #rvafitness  #rvafit  #rvamom  #boymum  #mumofboys  #firefighterwife  #cleanfoodlover  #momswithmuscles  #momswholift  #rvafitmoms  #motherrunner 
218x3
Life got a little too real this week, and today was my first time back since Monday. 95% was a very welcome and much needed therapeutic session. Thanks to @cookies_and_deadlifts for the spots and confirming “one more?” lol
218x3 Life got a little too real this week, and today was my first time back since Monday. 95% was a very welcome and much needed therapeutic session. Thanks to @cookies_and_deadlifts for the spots and confirming “one more?” lol
Something special is blooming in here. 🌸 We’re going to spill the beans tomorrow on the blog and give away a little treat to help you enjoy this sweet slice of sweaty heaven. 🌸 For now, take a peak at our RVA Fit Guide, featuring all of the spots I’ve visited over the years. There are lots more to come! 🌸 •
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#rvafitness #rvafit #rvafitgirls #fitgirls #fitness #fitnessblogger #wellness #rvabossbabes #rvablogger #vais4bloggers #wellnessblogger #804 #richmondva #visitrichmondva #giveaway #springflowers #cityscape #boutiquefitness #trx #pilates #southernliving #huffpostlifestyle #richmondgrid #wellnesswriter
Something special is blooming in here. 🌸 We’re going to spill the beans tomorrow on the blog and give away a little treat to help you enjoy this sweet slice of sweaty heaven. 🌸 For now, take a peak at our RVA Fit Guide, featuring all of the spots I’ve visited over the years. There are lots more to come! 🌸 • • • • • #rvafitness  #rvafit  #rvafitgirls  #fitgirls  #fitness  #fitnessblogger  #wellness  #rvabossbabes  #rvablogger  #vais4bloggers  #wellnessblogger  #804  #richmondva  #visitrichmondva  #giveaway  #springflowers  #cityscape  #boutiquefitness  #trx  #pilates  #southernliving  #huffpostlifestyle  #richmondgrid  #wellnesswriter 
I came, I saw, I kinda conquered 🤣...The Exorcist” stairs in Georgetown...yeah, these stairs were in that 70s movie that scared the bageesies out of everyone😳...my legs were like noodles the rest of the day and I was sore for 3 days after...and I only took ONE flight lol #outofshape 😂...these were really tall steps though 😏...I miss running the stairs in Richmond at Libby Park ☹️🌱❤️
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 #thesweetspot #vegancommunity #vegan #veganbodybuilding #veganfood  #veganlife #veganlifestyle #vegangirl #veganmom #fitness #rvafitness #vegangains #veganmuscle #vegansofinstagram #veganfashion #rvafit #rvahealth #fitover50 #whatveganseat #mindfulness #vegansofig #meditation #motivation #fitnessjourney #gainz #health #eatclean #followme
I came, I saw, I kinda conquered 🤣...The Exorcist” stairs in Georgetown...yeah, these stairs were in that 70s movie that scared the bageesies out of everyone😳...my legs were like noodles the rest of the day and I was sore for 3 days after...and I only took ONE flight lol #outofshape  😂...these were really tall steps though 😏...I miss running the stairs in Richmond at Libby Park ☹️🌱❤️ • • • • • • #thesweetspot  #vegancommunity  #vegan  #veganbodybuilding  #veganfood   #veganlife  #veganlifestyle  #vegangirl  #veganmom  #fitness  #rvafitness  #vegangains  #veganmuscle  #vegansofinstagram  #veganfashion  #rvafit  #rvahealth  #fitover50  #whatveganseat  #mindfulness  #vegansofig  #meditation  #motivation  #fitnessjourney  #gainz  #health  #eatclean  #followme 
Not sure what we liked best about this:

The personal record Sara set today (200 lbs x 3). 😲
That look of confidence on her face as she did it.
😎
Those perfectly matched purple socks.
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Congrats Sara!  This was truly impressive. 🙌
Not sure what we liked best about this: The personal record Sara set today (200 lbs x 3). 😲 That look of confidence on her face as she did it. 😎 Those perfectly matched purple socks. 😄 Congrats Sara! This was truly impressive. 🙌
Move 🏃🏽‍♀️With The Element with Msphyts@ Forest 🌳 Hill Park today at 7:30pm for Cardio, Strength Training, Stretching & Mobility, Exercises ...... 4021 Forest Hill Ave
Richmond VA 23235

Meeting: at the historic house.
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#rva #msphyts #movewithpurpose #moveyourbody #fitnessmotivation #park #rvafitness #rvafit #joinme
My workout may not have gotten done until the afternoon, but all that matters is that it is done now 💪🏻 I shared in my story some tips I have for getting up early to get your workout in (which is not what I did this morning but it’s what I have done every morning since I started my journey in March 🙌🏻) I hope those help some of you because I totally used to think morning workouts were insane until I made a habit of them and now my day is all turned around if I don’t get my sweat in early 🙌🏻 What are your tips for getting up early? I’d love to hear 💕
My workout may not have gotten done until the afternoon, but all that matters is that it is done now 💪🏻 I shared in my story some tips I have for getting up early to get your workout in (which is not what I did this morning but it’s what I have done every morning since I started my journey in March 🙌🏻) I hope those help some of you because I totally used to think morning workouts were insane until I made a habit of them and now my day is all turned around if I don’t get my sweat in early 🙌🏻 What are your tips for getting up early? I’d love to hear 💕
Casey @casey.pillarpk teaching plyos last Sunday.
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If you're in the Richmond area looking for a new fun way to get some exercise, come train with us!
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#pillarparkour #parkour #freerunning #parkourgym #rva #richmond #virginia #fitness #health #rvafit #motivation #lifestyle #parkourlife #parkourtraining #workout #jump #precision #plyometrics #plyo
Ask and you shall receive. Great news. @brynnroute will be here Monday august 20! 💿6pm Go Flex Yourself. 💿8pm Shapeshifter. .
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Come for all your performance, contortion and pole needs. Tell your peeps. Registration is live at schedulebliss.com/Butterandfilth 
Space limited.
Ask and you shall receive. Great news. @brynnroute will be here Monday august 20! 💿6pm Go Flex Yourself. 💿8pm Shapeshifter. . . . Come for all your performance, contortion and pole needs. Tell your peeps. Registration is live at schedulebliss.com/Butterandfilth Space limited.
Almond butter or peanut butter - what's the healthier choice? Let's break it down 🥜
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Calories and macronutrients (carbs, protein & fat) are virtually the same. They both offer a healthy dose of mono and polyunsaturated (♥️ healthy) fats 🙌
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Almonds are a better source of Vitamin E and magnesium. Peanuts are a better source of B Vitamins. 💚
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In conclusion, we approve of both! They're loaded with healthy fats, vitamins, and nutrients 😀 check out two of our favorite brands @simpletruth4u @santacruzjuice
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#peanutbutter #almondbutter #peanuts #almonds #healthy #healthyfood #healthychoice #choosehealthy #nutrition #nutritioncoach #healthcoach #rva #rvaeats #rvafit #rvafitness #eatclean #eattolive #eattothrive #fitfood #healthyfats
Almond butter or peanut butter - what's the healthier choice? Let's break it down 🥜 . . Calories and macronutrients (carbs, protein & fat) are virtually the same. They both offer a healthy dose of mono and polyunsaturated (♥️ healthy) fats 🙌 . . Almonds are a better source of Vitamin E and magnesium. Peanuts are a better source of B Vitamins. 💚 . . In conclusion, we approve of both! They're loaded with healthy fats, vitamins, and nutrients 😀 check out two of our favorite brands @simpletruth4u @santacruzjuice . . #peanutbutter  #almondbutter  #peanuts  #almonds  #healthy  #healthyfood  #healthychoice  #choosehealthy  #nutrition  #nutritioncoach  #healthcoach  #rva  #rvaeats  #rvafit  #rvafitness  #eatclean  #eattolive  #eattothrive  #fitfood  #healthyfats 
What if you simply devoted the rest of the year to loving yourself more? Make peace with the mirror and watch your reflection change. Do you think it’s possible? Because....I do. Owning our stories can be hard but not nearly as difficult as spending our lives running from it. Embrace our vulnerabilities is risky, but not nearly as dangerous as giving up on love,belonging, and joy- the experiences that make us the most vulnerable. Only when we are brave enough to experience the darkness will we discover the infinite power of our light. 🌵✨✌🏻
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#rvayogi #rvafit #rvamama #shinefromwithin #bravethedarkness #mentalhealthmatters #theuniversehasyourback #youarelove #yogitoes #targetdoesitagain #hgtvfanatic #rvayoga #runrva #shinewithme #mentalhealthawareness #freespirit
What if you simply devoted the rest of the year to loving yourself more? Make peace with the mirror and watch your reflection change. Do you think it’s possible? Because....I do. Owning our stories can be hard but not nearly as difficult as spending our lives running from it. Embrace our vulnerabilities is risky, but not nearly as dangerous as giving up on love,belonging, and joy- the experiences that make us the most vulnerable. Only when we are brave enough to experience the darkness will we discover the infinite power of our light. 🌵✨✌🏻 . . . #rvayogi  #rvafit  #rvamama  #shinefromwithin  #bravethedarkness  #mentalhealthmatters  #theuniversehasyourback  #youarelove  #yogitoes  #targetdoesitagain  #hgtvfanatic  #rvayoga  #runrva  #shinewithme  #mentalhealthawareness  #freespirit 
There is no elevator to 🆂🆄🅲🅲🅴🆂🆂 • You have to take the stairs • 
Thanks to @thegsnation for another awesome hump day hills workout last night! Also shoutout to @cary.wade for photo cred 📸

#fitfam #rvafit #RVA #thegsnation #humpdayhills #gsss #grindon #keepyourstreakalive
Be proud of the person you are today.
It doesn’t matter how many times you fall down, fail, overeat, or be disappointed in yourself in general.
The most important attribute to being successful is to stay hungry, and push towards the goals you want to achieve. 
Comment below what you’re doing to stay hungry and what goals you are pushing for this morning!
Be proud of the person you are today. It doesn’t matter how many times you fall down, fail, overeat, or be disappointed in yourself in general. The most important attribute to being successful is to stay hungry, and push towards the goals you want to achieve. Comment below what you’re doing to stay hungry and what goals you are pushing for this morning!
While listening to one of my favorite podcasts... I decided to just go on ahead and start a podcast ✔.
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The Higher Self Love Podcast-- episode 1 is in the world 🎉
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Dedicated to the fitness loving ladies who are sick & tired of obsessing over the last 5 pounds, stretch marks, flaws and the like-- And oh SO ready to play a higher game...
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Authentically on PURPOSE.
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Pretty psyched about what's to come ayeeee.
#higherselflove #FitOutsideTheBox #letsJUSTbeREAL
While listening to one of my favorite podcasts... I decided to just go on ahead and start a podcast ✔. . The Higher Self Love Podcast-- episode 1 is in the world 🎉 . Dedicated to the fitness loving ladies who are sick & tired of obsessing over the last 5 pounds, stretch marks, flaws and the like-- And oh SO ready to play a higher game... . Authentically on PURPOSE. . Pretty psyched about what's to come ayeeee. #higherselflove  #FitOutsideTheBox  #letsJUSTbeREAL