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Can we make Saturday Stretch a thing? 🙆🏽‍♀️
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I admit I don’t stretch enough between classes and teaching, but we have to make the cool down just as important as the warm up. I’m definitely feeling it today after my marathon Friday yesterday of photo shoots, rehearsals & teaching and not enough stretching and rolling out in between. Take 5-10 minutes everyday to stretch it out, your body will be so happy 🥰
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📸: @wildjay
Can we make Saturday Stretch a thing? 🙆🏽‍♀️ . I admit I don’t stretch enough between classes and teaching, but we have to make the cool down just as important as the warm up. I’m definitely feeling it today after my marathon Friday yesterday of photo shoots, rehearsals & teaching and not enough stretching and rolling out in between. Take 5-10 minutes everyday to stretch it out, your body will be so happy 🥰 . 📸: @wildjay
Last ride of 2018 tonight!! Closing out this year, and jump starting the next with 100% energy and turn-up, #thespikedway 💪🏾✨
Last ride of 2018 tonight!! Closing out this year, and jump starting the next with 100% energy and turn-up, #thespikedway  💪🏾✨
2018 is coming to an end and Thursday is our last ride of the year! Come turn up with us, #thespikedway 💪🏾💪🏼💪🏿
2018 is coming to an end and Thursday is our last ride of the year! Come turn up with us, #thespikedway  💪🏾💪🏼💪🏿
Wishing you a cozy Tuesday lunch 🍲 ———————————————————
Today, we want to talk carrots 🥕 They STILL sometimes get a bad rap! We hear people saying - oh, you shouldn’t eat carrots. They’re too high in sugar. 🙄 Welp, it’s just not true! If you were to eat 20 baby carrots, they’d have about 10gm sugar (and 6gm fiber to slow down the blood sugar rise and boost metabolism + digestion!). That is NOT high! For comparison, an apple has ~15gm sugar and a small banana has about the same. 1/2 cup of sweet potato has 7gm sugar (+ 3 gm fiber!). Let’s get away from villainizing foods. Vary up your veggies to switch up the nutrients your body gets to enjoy! 😉
PS the carrot soup at LPQ 👌
Wishing you a cozy Tuesday lunch 🍲 ——————————————————— Today, we want to talk carrots 🥕 They STILL sometimes get a bad rap! We hear people saying - oh, you shouldn’t eat carrots. They’re too high in sugar. 🙄 Welp, it’s just not true! If you were to eat 20 baby carrots, they’d have about 10gm sugar (and 6gm fiber to slow down the blood sugar rise and boost metabolism + digestion!). That is NOT high! For comparison, an apple has ~15gm sugar and a small banana has about the same. 1/2 cup of sweet potato has 7gm sugar (+ 3 gm fiber!). Let’s get away from villainizing foods. Vary up your veggies to switch up the nutrients your body gets to enjoy! 😉 PS the carrot soup at LPQ 👌
Here’s a nice selfie of me back when it was warm and I remembered how to #smile 😂EXCEPT for today because I did really freakin great on my anatomy final!! I’ve been so excited all day that I forgot how to study for other 3 finals I have 😅. I’ve been able to get all my workouts in (shoutout to at home workouts) and i’m pretty sure it’s what’s keeping my head on straight.... oh and all the cookie dough I’ve been eating... whoops 😬 #finalsweek
Here’s a nice selfie of me back when it was warm and I remembered how to #smile  😂EXCEPT for today because I did really freakin great on my anatomy final!! I’ve been so excited all day that I forgot how to study for other 3 finals I have 😅. I’ve been able to get all my workouts in (shoutout to at home workouts) and i’m pretty sure it’s what’s keeping my head on straight.... oh and all the cookie dough I’ve been eating... whoops 😬 #finalsweek 
Only three chances to ride before we go on holiday until 2019!! Hit the link in bio to grab your bike now... MONDAY • TUESDAY • THURSDAY 💪🏾💪🏼💪🏿
Only three chances to ride before we go on holiday until 2019!! Hit the link in bio to grab your bike now... MONDAY • TUESDAY • THURSDAY 💪🏾💪🏼💪🏿
Challenge Accepted! Our client Brett working on a new movement, developing his strength, power, stability, mobility, coordination and cardiovascular endurance.
@housecalltrainers we don’t train muscles, we train movements! Our Integrated Training teaches your body how to work together, in order to move more efficient and perform better in the activities you love to do!
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And if you don’t know, now you know!
Whatever you are training for #trainwithhct
Our Training System, Your Results!
Challenge Accepted! Our client Brett working on a new movement, developing his strength, power, stability, mobility, coordination and cardiovascular endurance. @housecalltrainers we don’t train muscles, we train movements! Our Integrated Training teaches your body how to work together, in order to move more efficient and perform better in the activities you love to do! - And if you don’t know, now you know! Whatever you are training for #trainwithhct  Our Training System, Your Results!
“YOU have the special sauce”
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I know all the #fitpros who went to @thetalenthack event last night are still raving about the magic of last night 🔥 thank you to the amazing panel keeping it real @katia_dancebody @georgeforeman3 @kelvingary @sweatwithbec @jess.glazer & of course the moderator @michprom 🙆🏽‍♀️& the boss team @yayabonetti @maggiejohnson @jordy_brooke 💁🏽‍♀️ you can’t necessarily reinvent the wheel but you can differentiate yourself from everyone else because YOU are different, YOU are special and YOU bring the magic. YOU are the coach and the motivator..there’s only one YOU ❤️✨
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📸: @mariahgravelinphotography
“YOU have the special sauce” . I know all the #fitpros  who went to @thetalenthack event last night are still raving about the magic of last night 🔥 thank you to the amazing panel keeping it real @katia_dancebody @georgeforeman3 @kelvingary @sweatwithbec @jess.glazer & of course the moderator @michprom 🙆🏽‍♀️& the boss team @yayabonetti @maggiejohnson @jordy_brooke 💁🏽‍♀️ you can’t necessarily reinvent the wheel but you can differentiate yourself from everyone else because YOU are different, YOU are special and YOU bring the magic. YOU are the coach and the motivator..there’s only one YOU ❤️✨ . 📸: @mariahgravelinphotography
One thing I ALWAYS forget about is my back and how it’s changed since the start of my journey (probably because it’s not something I see everyday 😅). The picture on the left was September of last year (and i’m honestly shocked looking back at it now) and the picture on the right is this month... I KNOW i’m wearing different outfits and the lighting is different and so on. BUT I can’t believe everything from the size of my arms to those love handles down to my legs. Obviously i’m SO happy with my looks but even more happy with how I FEEL. I’ve never felt so healthy and happy ☺️. I can’t wait to see my results from this current program... if you’re looking for a fresh start or someone to push you a little further let’s chat!! 💚
One thing I ALWAYS forget about is my back and how it’s changed since the start of my journey (probably because it’s not something I see everyday 😅). The picture on the left was September of last year (and i’m honestly shocked looking back at it now) and the picture on the right is this month... I KNOW i’m wearing different outfits and the lighting is different and so on. BUT I can’t believe everything from the size of my arms to those love handles down to my legs. Obviously i’m SO happy with my looks but even more happy with how I FEEL. I’ve never felt so healthy and happy ☺️. I can’t wait to see my results from this current program... if you’re looking for a fresh start or someone to push you a little further let’s chat!! 💚
Bee and Crys saw a dire need for a space for women who look like us to focus on creating and being our healthiest selves.
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Thus, Hey Sis was born! 
Hey Sis Fit: Empowering women of color through an accessible wellness platform created to uplift, engage and build a strong women-based community through fitness!
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Follow our wellness platform, Hey Sis Fit! @heysisfit - and when you follow, tag your name in the comments and say "HEY SIS!" 💗
Bee and I are creating a safe space for women of color to flourish and provided needed services, classes and a community lacking in the fitness industry!
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#heysisfit #heysis #selfcare #followthatgirl #fitspo #instafit #fitchicks #blacklivesmatter #blackhealthmatters #women #womenofcolor #peopleofcolor #fitnessofcolor #blackgirlmagic #movementismedicine #motivation #healing #bodypositive #healthiswealth #blackgirlmagic #loveyourbody #bodycare #health #wellness #fitnessmotivation #healthbody #mindfulness #healthylifestyle #nyc #healthspo #wearefitnyc
Bee and Crys saw a dire need for a space for women who look like us to focus on creating and being our healthiest selves. 💗 Thus, Hey Sis was born! Hey Sis Fit: Empowering women of color through an accessible wellness platform created to uplift, engage and build a strong women-based community through fitness! 💗 Follow our wellness platform, Hey Sis Fit! @heysisfit - and when you follow, tag your name in the comments and say "HEY SIS!" 💗 Bee and I are creating a safe space for women of color to flourish and provided needed services, classes and a community lacking in the fitness industry! 💗 . . . #heysisfit  #heysis  #selfcare  #followthatgirl  #fitspo  #instafit  #fitchicks  #blacklivesmatter  #blackhealthmatters  #women  #womenofcolor  #peopleofcolor  #fitnessofcolor  #blackgirlmagic  #movementismedicine  #motivation  #healing  #bodypositive  #healthiswealth  #blackgirlmagic  #loveyourbody  #bodycare  #health  #wellness  #fitnessmotivation  #healthbody  #mindfulness  #healthylifestyle  #nyc  #healthspo  #wearefitnyc 
“The greatest crime we can commit is going to bed without a dream and waking up without a purpose”
- @lewishowes .
One of my biggest dreams has always been to travel the world 🌎 to inspire and motivate people through movement and action 💃🏽 to share love and joy because sometimes we don’t feel enough of it ❤️ to remind people that everyday you wake up your life has a purpose ✨
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feeling super nostalgic today for my summer travels (experiencing the gondolas in Venice in this pic) on this freezing day in nyc, cheers to many more 🥂 #thebraidsareback
“The greatest crime we can commit is going to bed without a dream and waking up without a purpose” - @lewishowes . One of my biggest dreams has always been to travel the world 🌎 to inspire and motivate people through movement and action 💃🏽 to share love and joy because sometimes we don’t feel enough of it ❤️ to remind people that everyday you wake up your life has a purpose ✨ . feeling super nostalgic today for my summer travels (experiencing the gondolas in Venice in this pic) on this freezing day in nyc, cheers to many more 🥂 #thebraidsareback 
I had my anatomy🦵🏼practical today and I felt like it went okay... until I started hearing other people talk about questions. If there’s ONE thing I’ve learned about myself I know I have to tune all of it out... or I just get in my own head. I’ve been working on thinking of moments that make me smile (just like the exact moment this pic was taken ☺️). #brunch This always helps me to reset my mind. What helps you guys when you start to get in your own head!?
I had my anatomy🦵🏼practical today and I felt like it went okay... until I started hearing other people talk about questions. If there’s ONE thing I’ve learned about myself I know I have to tune all of it out... or I just get in my own head. I’ve been working on thinking of moments that make me smile (just like the exact moment this pic was taken ☺️). #brunch  This always helps me to reset my mind. What helps you guys when you start to get in your own head!?
Next week is my first dental school finals 🦷. I have all sorts of emotions from being stressed to anxious. This week is one of those weeks where I know going into it that I might have to choose between studying and working out (see the weirdo in the picture 😂). But I’m hoping with this program being only 4 days a week for less than an hour a day that I can find time to fit it in. ALSO when I’m working out it feels like the only time i’m not stressed... so it’s probably worth it right!?
Next week is my first dental school finals 🦷. I have all sorts of emotions from being stressed to anxious. This week is one of those weeks where I know going into it that I might have to choose between studying and working out (see the weirdo in the picture 😂). But I’m hoping with this program being only 4 days a week for less than an hour a day that I can find time to fit it in. ALSO when I’m working out it feels like the only time i’m not stressed... so it’s probably worth it right!?
hello December,
let’s continue to make everyday have purpose ✨
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Come join me this month at @fithouse :
🌲Monday- 6:30am Bounce | 7:30am Sculpt NOHO
🌲Wednesday- 6:30am Bounce | 7:30am Sculpt TriBeCa 🌲Friday- 6:30pm Dance Cardio
🌲Sunday- 11:00am Sculpt | 12:00pm Beg Bounce .
📸: @wildjay
hello December, let’s continue to make everyday have purpose ✨ . Come join me this month at @fithouse : 🌲Monday- 6:30am Bounce | 7:30am Sculpt NOHO 🌲Wednesday- 6:30am Bounce | 7:30am Sculpt TriBeCa 🌲Friday- 6:30pm Dance Cardio 🌲Sunday- 11:00am Sculpt | 12:00pm Beg Bounce . 📸: @wildjay
We know 2018 is almost over, but APPLY PRESSURE all the way to the end!!! #thespikedway 😎✨ -
Hop into a class, we’re back at it on Monday!! Link in bio
We know 2018 is almost over, but APPLY PRESSURE all the way to the end!!! #thespikedway  😎✨ - Hop into a class, we’re back at it on Monday!! Link in bio
So much new music is dropping!! 😎😎😎😎We cannot wait to turn up with you when classes resume on Monday!!
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Hit the link in bio to book your class now 💪🏾✨ #thespikedway
So much new music is dropping!! 😎😎😎😎We cannot wait to turn up with you when classes resume on Monday!! - Hit the link in bio to book your class now 💪🏾✨ #thespikedway 
Friday moves..follow the bright white shirt & puff around the space .
thanks for class @qbccompany 💃🏽
Friday moves..follow the bright white shirt & puff around the space . thanks for class @qbccompany 💃🏽
Even though i’m so happy to be back in my routine at school I miss my family so much!! Whenever we get together we always have an AMAZING time. Counting down the days until I see them again 💚 #squadgoals
Even though i’m so happy to be back in my routine at school I miss my family so much!! Whenever we get together we always have an AMAZING time. Counting down the days until I see them again 💚 #squadgoals 
Blue used to be my favorite color, now it’s burgundy 💙
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#bts {can’t wait to see the shots from today 🙈}
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set: @alala
thank you to the wonderful team of glam/styling: @jamie__ortega @timothyaylward @caitlinwooters 💁🏽‍♀️
Blue used to be my favorite color, now it’s burgundy 💙 . #bts  {can’t wait to see the shots from today 🙈} . set: @alala thank you to the wonderful team of glam/styling: @jamie__ortega @timothyaylward @caitlinwooters 💁🏽‍♀️
“Hustle + Muscle = SUCCESS, I did the math.” - @myfabolouslife
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Classes resume Monday!!! Hit the link in bio to book your class and finish Q4 strong!! #thespikedway 💪🏾
“Hustle + Muscle = SUCCESS, I did the math.” - @myfabolouslife - Classes resume Monday!!! Hit the link in bio to book your class and finish Q4 strong!! #thespikedway  💪🏾
GUYS I need some advice... I SUCK at keeping up with my workouts when it comes to any type of vacation. No matter where I am or what I bring with me I always “forget” or can never seem to find the time. What do you suggest so that I can still get some sort of workout in...?
GUYS I need some advice... I SUCK at keeping up with my workouts when it comes to any type of vacation. No matter where I am or what I bring with me I always “forget” or can never seem to find the time. What do you suggest so that I can still get some sort of workout in...?
Do you like to workout on your own or with friends? Let us know!! 👇🏾👇🏽👇🏿
Do you like to workout on your own or with friends? Let us know!! 👇🏾👇🏽👇🏿
Inday everyday please 🙏☺️
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Anyone else @inday_nyc obsessed?! We love the meal options they give but also like to make our own obviously 💁🏻‍♀️ this bowl has warm chick peas, kale, and pickled cabbage as the base + topped with curry tofu, pickled onion and watermelon radish. The sauces are truly the best part! Their coconut tahini is 🤯 Tahini (aka paste made from sesame seeds) is rich in good-for-you fats which have even shown promise in helping to promote healthy cholesterol levels and reduce bodily stress! Now, if only they could open more locations (preferably uptown please! 😏)
Inday everyday please 🙏☺️ ———————————————————————— Anyone else @inday_nyc obsessed?! We love the meal options they give but also like to make our own obviously 💁🏻‍♀️ this bowl has warm chick peas, kale, and pickled cabbage as the base + topped with curry tofu, pickled onion and watermelon radish. The sauces are truly the best part! Their coconut tahini is 🤯 Tahini (aka paste made from sesame seeds) is rich in good-for-you fats which have even shown promise in helping to promote healthy cholesterol levels and reduce bodily stress! Now, if only they could open more locations (preferably uptown please! 😏)
It’s Monday, our bellies are still full (I know mine is 😂) and it’s officially the holiday season 🎊💙
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📸: @wildjay
It’s Monday, our bellies are still full (I know mine is 😂) and it’s officially the holiday season 🎊💙 . 📸: @wildjay
What a lovely weather we had this Sunday, the perfect day for a run or bike ride! We hope you all enjoyed the weekend doing what you love!
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Whatever you’re training for, #trainwithhct
Our Training System, Your Results!
What a lovely weather we had this Sunday, the perfect day for a run or bike ride! We hope you all enjoyed the weekend doing what you love! - Whatever you’re training for, #trainwithhct  Our Training System, Your Results!
Thankful for family and our anti-aging genes 😂
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one day we’ll get one with everybody 🧡
Thankful for family and our anti-aging genes 😂 . one day we’ll get one with everybody 🧡
When someone compliments your skin and you’re like who meeee ☺️🥰
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I gotta say it’s a great feeling especially when half your day you’re sweating or running from place to place 🤦🏽‍♀️ but it’s so important to take care of ourselves despite our hectic schedules..that’s why I am obsessed with @freskincare it’s been rocking with your girl for a while now and I can’t complain 🙏🏽
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AND it’s BLACK FRIDAYYYYY!! Let the sales and deals keep coming and this one is special:
❌50% OFF ALL FRÉ SKINCARE SETS❗️(yassssss👏🏽) only valid todayyyyy #blackfriday #BlackFREday
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head to the link in my bio, use my code “SHAINAM” for 50% OFF! .
just a reminder:
💙Argania Active Complex
💙Vegan & Cruelty Free
💙Blend of Antioxidants 💙Hypoallergenic
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📸: @mariahgravelinphotography
When someone compliments your skin and you’re like who meeee ☺️🥰 . I gotta say it’s a great feeling especially when half your day you’re sweating or running from place to place 🤦🏽‍♀️ but it’s so important to take care of ourselves despite our hectic schedules..that’s why I am obsessed with @freskincare it’s been rocking with your girl for a while now and I can’t complain 🙏🏽 . AND it’s BLACK FRIDAYYYYY!! Let the sales and deals keep coming and this one is special: ❌50% OFF ALL FRÉ SKINCARE SETS❗️(yassssss👏🏽) only valid todayyyyy #blackfriday  #BlackFREday  . head to the link in my bio, use my code “SHAINAM” for 50% OFF! . just a reminder: 💙Argania Active Complex 💙Vegan & Cruelty Free 💙Blend of Antioxidants 💙Hypoallergenic . 📸: @mariahgravelinphotography
Checkout our CYBER Deals at www.hhimpact.com
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Get your Gear and be a part of the Impact Fit Squad Family 💪
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#blackfriday2018 #fitnesslife #instaleggings #lovemyleggings #fitnesswear #girlsthatpowerlift #girlswhocrossfit #activewear #wearefitnyc #cyberdeals #gymgirls #yogalegging #yogaleggings
Happy Thanksgiving!!!! I decided to show a picture of me from last year compared to this year. I can see a serious difference in my face but also in who I am. I am SO much happier. I’ve finally achieved everything I’ve ever wanted. I’m so thankful for everything I have 💚
Happy Thanksgiving!!!! I decided to show a picture of me from last year compared to this year. I can see a serious difference in my face but also in who I am. I am SO much happier. I’ve finally achieved everything I’ve ever wanted. I’m so thankful for everything I have 💚
Weekly Affirmation : I am grateful for you ! 🥺That you’ve taken the time to follow this page. Overtime it will grow and evolve but you’ve decided to stand with us in our infancy . -
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What are you thankful for this #thanksgiving ? -
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#nycpersonaltrainer #nycfitness #fitny #fitnyc #nyctraining #nycpersonaltrainer #nyctrainer #personaltrainernyc #newyorkfitness #harlemfitness #nyc #wearefitnyc
"I will scream my lungs out till it fills this room / How much difference does it make?" - Pearl Jam 🇺🇸 dale pierce photography  #nycmodels #redmodels #amsmodels #couturemodel #wlyg #img #goodtimes #wilhelmina #frontmanagement #frontfam @frontmanagement #nyc #losangeles #malemodels #model #syracuse #manhattan #emg #nycphotographer #nycphotographers #pearljam #modelscout #calvinklein #fordmodels #wearefitnyc @major_scouts
hey Monday, what’s up 👋🏽
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I was asked today in rehearsal what I’m thankful for, and honestly there’s so much to be thankful for everyday. But besides my family and friends, I’m so thankful for my body. My body is my work, for dance and fitness, and everyday I’m thankful that it moves and wiggles and grows with every new experience. Just today I went from teaching 2 fitness classes to taking a dance class to a rehearsal and it supported me throughout it all 👐🏽
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let’s extend the conversation..what is everyone thankful for?
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📸: @mariahgravelinphotography
hey Monday, what’s up 👋🏽 . I was asked today in rehearsal what I’m thankful for, and honestly there’s so much to be thankful for everyday. But besides my family and friends, I’m so thankful for my body. My body is my work, for dance and fitness, and everyday I’m thankful that it moves and wiggles and grows with every new experience. Just today I went from teaching 2 fitness classes to taking a dance class to a rehearsal and it supported me throughout it all 👐🏽 . let’s extend the conversation..what is everyone thankful for? . 📸: @mariahgravelinphotography
Pre-Thanksgiving rides tonight and tomorrow at Spiked Spin!! Come work those hearts, bodies, and minds before the Thanksgiving indulgence! #thespikedway 🦃💪🏾🔥
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Link in bio to book your bike now!!
Pre-Thanksgiving rides tonight and tomorrow at Spiked Spin!! Come work those hearts, bodies, and minds before the Thanksgiving indulgence! #thespikedway  🦃💪🏾🔥 - Link in bio to book your bike now!!
So finally got around to filming a short circuit . I love workouts where you need only minimal equipment . That way they can be done at home if need be. For this workout you’ll only need a set of dumbbells and an interval timer app which you can download in like 2 secs .
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 Set the work interval to 40 secs and rest interval to 20 secs and repeat for 5 rounds 😮. Yes 5 min a sweat sess . -
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Now I’m not going to lie to you and say 5 mins is all you need to get SEXY AF. but.. it is a move in the right direction and you can repeat the rounds as many times as you like . You will be plenty sweaty after set I promise 👌🏾
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Also the ass shaking during the breaks is a requirement 😜
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Workout
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Round 1 : dumbbell swing  and transition to supinated squat press . Pressing with your palms facing you puts more emphasis on the bicep.
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Round 2 : Shadow boxing . Ten Jab and cross combos then switch to upper cuts to burn out this round. The boxing incorporates your peck  muscles/ cardio/ and anti rotational core  movements .
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Round 3. Front raise and overhead rotation . Here you burnout the shoulders . Your shoulders will be fatigued from the punches and overhead presses from the last two rounds but also you are nice and open by incorporating the overhead rotation for healthy shoulder mobility.
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Round 4. Quadruped T-Spine Rotation is an active recovery before we go into the finisher. This is a great way to really loosen up the upper and mid back so you don’t feel so closed off and slumped over .
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Round 5: traveling jumpsquat. Here we finish with the most demanding move. By Criss-Crossing the legs over before jumping into your bodyweight squat . We incorporate some frontal plan movement the only element missing to give you a balanced workout.💪🏾
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Reminder dancing isn’t optional and if you’d like to see the moves slowed down check them out on my IGTV.
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#nyctrainer #nycfit #nycfitness #nycfitnesstrainer #newyorkfitness #newyorktrainer #newyorktrainers #nyctrainers #nyctraining #newyorktraining #harlemfitness #blackwomendoworkout #fitnessinstructor #cicuitraining #exercisedemo #manhattan #tribeca #fitnesslifestyle #fitfam #fitness #wearefitnyc
So finally got around to filming a short circuit . I love workouts where you need only minimal equipment . That way they can be done at home if need be. For this workout you’ll only need a set of dumbbells and an interval timer app which you can download in like 2 secs . - - - Set the work interval to 40 secs and rest interval to 20 secs and repeat for 5 rounds 😮. Yes 5 min a sweat sess . - - Now I’m not going to lie to you and say 5 mins is all you need to get SEXY AF. but.. it is a move in the right direction and you can repeat the rounds as many times as you like . You will be plenty sweaty after set I promise 👌🏾 - - Also the ass shaking during the breaks is a requirement 😜 - - Workout - Round 1 : dumbbell swing and transition to supinated squat press . Pressing with your palms facing you puts more emphasis on the bicep. - - Round 2 : Shadow boxing . Ten Jab and cross combos then switch to upper cuts to burn out this round. The boxing incorporates your peck muscles/ cardio/ and anti rotational core movements . - - Round 3. Front raise and overhead rotation . Here you burnout the shoulders . Your shoulders will be fatigued from the punches and overhead presses from the last two rounds but also you are nice and open by incorporating the overhead rotation for healthy shoulder mobility. - - - Round 4. Quadruped T-Spine Rotation is an active recovery before we go into the finisher. This is a great way to really loosen up the upper and mid back so you don’t feel so closed off and slumped over . - - - Round 5: traveling jumpsquat. Here we finish with the most demanding move. By Criss-Crossing the legs over before jumping into your bodyweight squat . We incorporate some frontal plan movement the only element missing to give you a balanced workout.💪🏾 - / - / - Reminder dancing isn’t optional and if you’d like to see the moves slowed down check them out on my IGTV. - / - / #nyctrainer  #nycfit  #nycfitness  #nycfitnesstrainer  #newyorkfitness  #newyorktrainer  #newyorktrainers  #nyctrainers  #nyctraining  #newyorktraining  #harlemfitness  #blackwomendoworkout  #fitnessinstructor  #cicuitraining  #exercisedemo  #manhattan  #tribeca  #fitnesslifestyle  #fitfam  #fitness  #wearefitnyc 
How I was jumping over those icy puddles yesterday in my sneakers 😂
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cheers to the weekend & peep my geotag because we are expanding to UNION SQUARE in December!! 💥 @fithouse 🎉🎉
📸: @wildjay
How I was jumping over those icy puddles yesterday in my sneakers 😂 . cheers to the weekend & peep my geotag because we are expanding to UNION SQUARE in December!! 💥 @fithouse 🎉🎉 📸: @wildjay
growing, evolving, expanding.
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Speaking of expanding...
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@fithouse is coming to Union Square in December! .
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3 studios under 1 roof. AH-amazing instructors teaching several different modalities. And I’ll be there bouncing down and sculpting bodies on Friday’s and Saturday’s (haaay #weekendwarriors) 💁🏾‍♀️.
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In the meantime, catch me at @fithouse NOHO while you can on Friday’s at 5:30pm. Come tonight! I’ve got some of my fellow instructor #babes rolling through. #IssaParty
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📸: @wildjay
growing, evolving, expanding. . . Speaking of expanding... . @fithouse is coming to Union Square in December! . . 3 studios under 1 roof. AH-amazing instructors teaching several different modalities. And I’ll be there bouncing down and sculpting bodies on Friday’s and Saturday’s (haaay #weekendwarriors ) 💁🏾‍♀️. . . In the meantime, catch me at @fithouse NOHO while you can on Friday’s at 5:30pm. Come tonight! I’ve got some of my fellow instructor #babes  rolling through. #IssaParty  . . 📸: @wildjay
Client @poviro demoing some bombass deadlifts . If you’re having difficulty determining whether or not you’re squatting or deadlifting try placing a box behind you. If you’re deadlifting the lower half of your leg (your tibia ) will stay parallel to the box and  your hips aka dat 🍑 will push back over the box . There are tons more intricate details to learn about the deadlift . But let’s just start here for now . -
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#nycfit #nycfitness #nyctrainer #nyctrainers #nycpersonaltrainer #nycpersonaltraining #newyorktrainer #newyorkfitness #harlemfit #harlemfitness #wearefitnyc #wellvy #fitness #fitnessmotivation #gym #fitnessjourney #fit #fitnesslife #fitnessaddict #motivation #fitnessgirl #workout #bodybuilding #fitfam #gymlife
Client @poviro demoing some bombass deadlifts . If you’re having difficulty determining whether or not you’re squatting or deadlifting try placing a box behind you. If you’re deadlifting the lower half of your leg (your tibia ) will stay parallel to the box and your hips aka dat 🍑 will push back over the box . There are tons more intricate details to learn about the deadlift . But let’s just start here for now . - / - / - / - / - #nycfit  #nycfitness  #nyctrainer  #nyctrainers  #nycpersonaltrainer  #nycpersonaltraining  #newyorktrainer  #newyorkfitness  #harlemfit  #harlemfitness  #wearefitnyc  #wellvy  #fitness  #fitnessmotivation  #gym  #fitnessjourney  #fit  #fitnesslife  #fitnessaddict  #motivation  #fitnessgirl  #workout  #bodybuilding  #fitfam  #gymlife 
There’s nothing like nature! 🌿🤗
Studies have compared exercising inside vs outside and have shown that exercising outdoors can actually boost our energy and positive feelings more! Don’t get us wrong, we’re all about a good workout class - a great teacher and studio vibe can absolutely make us feel amazing. But sometimes taking it outside - whether for a quick run or walk - can be all we really need! Most of us spend more than 80% of our lives INDOORS 🤦🏻‍♀️ There’s really nothing like being outside in nature to help tune into the body + feel grateful for all we can do and the beauty that surrounds us ❤️
There’s nothing like nature! 🌿🤗 Studies have compared exercising inside vs outside and have shown that exercising outdoors can actually boost our energy and positive feelings more! Don’t get us wrong, we’re all about a good workout class - a great teacher and studio vibe can absolutely make us feel amazing. But sometimes taking it outside - whether for a quick run or walk - can be all we really need! Most of us spend more than 80% of our lives INDOORS 🤦🏻‍♀️ There’s really nothing like being outside in nature to help tune into the body + feel grateful for all we can do and the beauty that surrounds us ❤️
Not ready to say goodbye to my summer tan, I love nyc but we just skipped fall this year and idk how I feel about that 😣 the holidays always makes the cold weather a little more bearable plus I can’t believe Thanksgiving is already next week (one of my favvvvv holidays, can’t wait to be with family & eat lots of good food 😋)
Not ready to say goodbye to my summer tan, I love nyc but we just skipped fall this year and idk how I feel about that 😣 the holidays always makes the cold weather a little more bearable plus I can’t believe Thanksgiving is already next week (one of my favvvvv holidays, can’t wait to be with family & eat lots of good food 😋)
Transitioning out of “safe “ spaces can be very tricky and frightening . For me it’s always been a matter of not fitting the conventional idea of something. Sometimes you’ll be the barrier ( your negative thoughts etc.) other times it’ll be outsiders or gatekeepers but KNOW THIS ... you can be  whatever you believe , and equip yourself to be . PERIOD! @sheikfitness -
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 #harlem #fitness #memphis #fitnessentrepreneur #nyctrainer #nycfitness  #nycfit #manhattan #trainer #motivation #inspringwords #photograph #headshot #igshots #nyctraining #wearefitnyc
Transitioning out of “safe “ spaces can be very tricky and frightening . For me it’s always been a matter of not fitting the conventional idea of something. Sometimes you’ll be the barrier ( your negative thoughts etc.) other times it’ll be outsiders or gatekeepers but KNOW THIS ... you can be whatever you believe , and equip yourself to be . PERIOD! @sheikfitness - / - / - / - / - / #harlem  #fitness  #memphis  #fitnessentrepreneur  #nyctrainer  #nycfitness  #nycfit  #manhattan  #trainer  #motivation  #inspringwords  #photograph  #headshot  #igshots  #nyctraining  #wearefitnyc 
Always good to find humbling moments... like this one time I hunched over to breathe after five rounds. 🌬
Never too experienced to learn more or train harder 👊🏼 #thoughtsbygina #freeagents
Always good to find humbling moments... like this one time I hunched over to breathe after five rounds. 🌬 Never too experienced to learn more or train harder 👊🏼 #thoughtsbygina  #freeagents 
So you missed this morning’s #metcon class that’s ok I’ll be back -
Sunday 11:30 am Circuit City .. come thru 🤗 /
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#nyctrainer #nycpersonaltrainer #nycfitness #nycfit #personaltrainernyc #lic #licfitness #lic #thewrightfit  #groupfitnessnyc #fitness #fitlife #wearefitnyc #harlemfitness #fitnessforall
Walk into this week like you own it 💥head held high and spirits up because you’re a boss 👸🏽⚡️
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📸: @wildjay
Walk into this week like you own it 💥head held high and spirits up because you’re a boss 👸🏽⚡️ . 📸: @wildjay
Fri-yays at Fithouse 🔥🎉 it’s Friday you woke up this morning so let’s end the day with a bang, grab a friend & come join me for dance cardio tonight 6:30pm @fithouse noho(or the end of your workday before you head out for the after party 🎉)
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attending @dspacbrooklyn Gala last night reminded me how important art & movement is for our youth but also for adults, to move our bodies everyday is a gift & it’s so so liberating ✨
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📸: @wildjay
Fri-yays at Fithouse 🔥🎉 it’s Friday you woke up this morning so let’s end the day with a bang, grab a friend & come join me for dance cardio tonight 6:30pm @fithouse noho(or the end of your workday before you head out for the after party 🎉) . attending @dspacbrooklyn Gala last night reminded me how important art & movement is for our youth but also for adults, to move our bodies everyday is a gift & it’s so so liberating ✨ . 📸: @wildjay
Never, ever underestimate the importance of having fun! 🤣
#YMFitness
#TrainWithYM
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So this is what it’s really like working out with me! I’ll be dead serious one minute and doing this type of foolishness the next. Learning to have fun with your training makes it a lot easier to get through, trust me! 😉💪🏽
Never, ever underestimate the importance of having fun! 🤣 #YMFitness  #TrainWithYM  . . So this is what it’s really like working out with me! I’ll be dead serious one minute and doing this type of foolishness the next. Learning to have fun with your training makes it a lot easier to get through, trust me! 😉💪🏽
✨WCW✨ it’s a beautiful Wednesday & I’m highlighting my wonderful, gorgeous, inspiring, and powerful older sister as my woman crush Wednesday. Being about 13 years apart I always admired and looked up to her growing up and now as she has a beautiful family (3 of the cutest kids everrrrr, there’s one hiding in the pic) as a boss ass entrepreneur I am so inspired by her work ethic, passion & love for what she does. She took a huge leap of faith of the last few months and followed her dream and I couldn’t be more proud of her. She’s the sister who gets happy when I open ROTH IRAs and pay off my college loans instead of buying the latest fashion trend or “expensive greens” aka sweetgreen haha, I’m grateful for you sis ❤️ to many more years of success & happiness 🥂 @jamilasouffrant @journeytolaunch .
📸: @ry_mcfly_
✨WCW✨ it’s a beautiful Wednesday & I’m highlighting my wonderful, gorgeous, inspiring, and powerful older sister as my woman crush Wednesday. Being about 13 years apart I always admired and looked up to her growing up and now as she has a beautiful family (3 of the cutest kids everrrrr, there’s one hiding in the pic) as a boss ass entrepreneur I am so inspired by her work ethic, passion & love for what she does. She took a huge leap of faith of the last few months and followed her dream and I couldn’t be more proud of her. She’s the sister who gets happy when I open ROTH IRAs and pay off my college loans instead of buying the latest fashion trend or “expensive greens” aka sweetgreen haha, I’m grateful for you sis ❤️ to many more years of success & happiness 🥂 @jamilasouffrant @journeytolaunch . 📸: @ry_mcfly_
Form check 👊🏾.
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There are tons of squat variations out there . Goblet squats just happen to be one my favorites. 🔑 to a great squat ? Active feet . You may not be able to keep you feet at hip due to tight Hammies  but you should keep your feet forward . -
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Think of your feet as keys and push them into the floor as you would a key into a lock / ignition. No turn them into the floor. Did you feel your 🍑get firm ok that’s a great start 💪🏾
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#squatsonsquats #squatsquatsquat #squatsbooty #harlemrun #fitnessgirl #fitnessjourney #coach #fitness #nyc #harlem #squats #fitnessmotivation #newyork #training #fit #coaching #fitnesslife #bodybuilding #manhattan #legday #nyclife #exercisedemos #harlemfitness #nycfitness #nyctrainer #nycpersonaltrainer #wearefitnyc
Form check 👊🏾. - / - / There are tons of squat variations out there . Goblet squats just happen to be one my favorites. 🔑 to a great squat ? Active feet . You may not be able to keep you feet at hip due to tight Hammies but you should keep your feet forward . - - - Think of your feet as keys and push them into the floor as you would a key into a lock / ignition. No turn them into the floor. Did you feel your 🍑get firm ok that’s a great start 💪🏾 - / / - / #squatsonsquats  #squatsquatsquat  #squatsbooty  #harlemrun  #fitnessgirl  #fitnessjourney  #coach  #fitness  #nyc  #harlem  #squats  #fitnessmotivation  #newyork  #training  #fit  #coaching  #fitnesslife  #bodybuilding  #manhattan  #legday  #nyclife  #exercisedemos  #harlemfitness  #nycfitness  #nyctrainer  #nycpersonaltrainer  #wearefitnyc 
It’s a wonderful feeling when your 6:30am bounce class at @fithouse is packed on a Monday morning. I’m not really a morning person, I’m never looking forward to my early alarms but I know it’s always worth it. I love standing in the front of the room sharing my energy and knowledge to group of badass women and men. They made a choice this morning to get up, get to class and start their days with a sweat session and j just hope I made their days a little more special ⚡️
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and they made it out on a rainy day 💁🏽‍♀️🔥
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📸: @jreid.photography
It’s a wonderful feeling when your 6:30am bounce class at @fithouse is packed on a Monday morning. I’m not really a morning person, I’m never looking forward to my early alarms but I know it’s always worth it. I love standing in the front of the room sharing my energy and knowledge to group of badass women and men. They made a choice this morning to get up, get to class and start their days with a sweat session and j just hope I made their days a little more special ⚡️ . and they made it out on a rainy day 💁🏽‍♀️🔥 . 📸: @jreid.photography
CHANGING HISTORY IS WHAT WE DO!! Every day that you wake up, remind yourself that you matter, your opinions matter, your issues matter, BE HEARD!! Exercise your voice for a better tomorrow, 
V O T E!! #thespikedway ✨
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FL, this man will make history, go vote for @andrewgillum #FAMU
CHANGING HISTORY IS WHAT WE DO!! Every day that you wake up, remind yourself that you matter, your opinions matter, your issues matter, BE HEARD!! Exercise your voice for a better tomorrow, V O T E!! #thespikedway  ✨ - FL, this man will make history, go vote for @andrewgillum #FAMU 
CHANGING HISTORY IS WHAT WE DO!! Every day that you wake up, remind yourself that you matter, your opinions matter, your issues matter, BE HEARD!! Exercise your voice for a better tomorrow, 
V O T E!! #thespikedway ✨
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NYC, this woman will make history, go vote for @tishjames2018 #howarduniversity
CHANGING HISTORY IS WHAT WE DO!! Every day that you wake up, remind yourself that you matter, your opinions matter, your issues matter, BE HEARD!! Exercise your voice for a better tomorrow, V O T E!! #thespikedway  ✨ - NYC, this woman will make history, go vote for @tishjames2018 #howarduniversity 
CHANGING HISTORY IS WHAT WE DO!! Every day that you wake up, remind yourself that you matter, your opinions matter, your issues matter, BE HEARD!! Exercise your voice for a better tomorrow, 
V O T E!! #thespikedway ✨
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GA, this woman will make U.S. history, go vote for @staceyabrams #spelmancollege
CHANGING HISTORY IS WHAT WE DO!! Every day that you wake up, remind yourself that you matter, your opinions matter, your issues matter, BE HEARD!! Exercise your voice for a better tomorrow, V O T E!! #thespikedway  ✨ - GA, this woman will make U.S. history, go vote for @staceyabrams #spelmancollege 
Spiked Spin was the launch cycling partner for the new Future of Sports VIP event in Williamsburg!! We love their beautiful space, so if you’re in NYC make sure you go check it out!!!
Spiked Spin was the launch cycling partner for the new Future of Sports VIP event in Williamsburg!! We love their beautiful space, so if you’re in NYC make sure you go check it out!!!
Wishing all the best to the marathoners today! We’re so excited to watch you run - honestly, it’s one of our fave days to be New Yorkers! You inspire us 🙌
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This is us at the NY @shape women’s half two years ago. One of our personal goals is to complete this marathon! 🏃🏻‍♀️ 🏃🏻‍♀️
Wishing all the best to the marathoners today! We’re so excited to watch you run - honestly, it’s one of our fave days to be New Yorkers! You inspire us 🙌 - - - - - - - - - - - - - - - - - - - - - This is us at the NY @shape women’s half two years ago. One of our personal goals is to complete this marathon! 🏃🏻‍♀️ 🏃🏻‍♀️
I know it’s a Saturday night but who’s ready to join me for some planks tomorrow morning 🔥💃🏽
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I have some changes to my November schedule, I’ll be teaching at @fithouse NOHO all month long (oh yeaaaa):
✖️Sunday- 11:00am Sculpt| 12:00pm Beg Bounce
✖️Monday- 6:30am Bounce| 7:30am Sculpt ✖️Friday- 6:30pm Dance Cardio (come party before you partyyy 🎉)
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hope to see some new and familiar faces in class this month, let’s make it happen 🔥.
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📸: @wildjay
I know it’s a Saturday night but who’s ready to join me for some planks tomorrow morning 🔥💃🏽 . I have some changes to my November schedule, I’ll be teaching at @fithouse NOHO all month long (oh yeaaaa): ✖️Sunday- 11:00am Sculpt| 12:00pm Beg Bounce ✖️Monday- 6:30am Bounce| 7:30am Sculpt ✖️Friday- 6:30pm Dance Cardio (come party before you partyyy 🎉) . hope to see some new and familiar faces in class this month, let’s make it happen 🔥. . 📸: @wildjay
V O T E #thespikedway
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Tag us in your vote pics so that we can repost you!!!
V O T E #thespikedway  - Tag us in your vote pics so that we can repost you!!!
People died for you to have the privilege of voting! Everything about you matters, including your vote! Go do it, we need you, you need you... V O T E #thespikedway
People died for you to have the privilege of voting! Everything about you matters, including your vote! Go do it, we need you, you need you... V O T E #thespikedway 
🍁It’s November!!🍁 this is my favorite time of year, the holidays always bring me so much joy and remind me to be aware of what I’m thankful for everyday. Now I’m finding it’s important to give thanks and be grateful on days that are not easy and I feel like everything is going astray, last month for #bossoctober I practiced discipline and gave up dairy, this month I want to focus on being present & taking the time to acknowledge my blessings 🍂💛
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anyone else just love the holidays? #pumpkinspiceplease 🎊
🍁It’s November!!🍁 this is my favorite time of year, the holidays always bring me so much joy and remind me to be aware of what I’m thankful for everyday. Now I’m finding it’s important to give thanks and be grateful on days that are not easy and I feel like everything is going astray, last month for #bossoctober  I practiced discipline and gave up dairy, this month I want to focus on being present & taking the time to acknowledge my blessings 🍂💛 . anyone else just love the holidays? #pumpkinspiceplease  🎊
🗣 FLASH SALE... TODAY ONLY!!! First day of the month treat ✨ swipe to see the sale!
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New riders FREE code: 111
Existing riders 15% off code: 11118
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Tag your friends and pull up for class tonight 6-6:45pm
🗣 FLASH SALE... TODAY ONLY!!! First day of the month treat ✨ swipe to see the sale! - New riders FREE code: 111 Existing riders 15% off code: 11118 - Tag your friends and pull up for class tonight 6-6:45pm
comin’ to a door near you 🍪😈
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bring your costumes to class tomorrow night teaching 6:30pm Sculpt & 7:30pm Bounce ☠️ let’s have some funnn, I already have a fun costume in mind 😺 👉🏽 @fithouse
comin’ to a door near you 🍪😈 . bring your costumes to class tomorrow night teaching 6:30pm Sculpt & 7:30pm Bounce ☠️ let’s have some funnn, I already have a fun costume in mind 😺 👉🏽 @fithouse
The cool down is as important as the workout! That applies on the bike and in life...make sure you take a second to relax after all of your hard work. Balance is necessary for a well lived life ✨
The cool down is as important as the workout! That applies on the bike and in life...make sure you take a second to relax after all of your hard work. Balance is necessary for a well lived life ✨
First met at a boxing club in 2016.
Now we’re >>
💪🏻 stronger than we realized,
👊🏼 harder when we punch,
🙌🏻 better when we push each other in and out of the gym.
#findyoursquad #freeagents
First met at a boxing club in 2016. Now we’re >> 💪🏻 stronger than we realized, 👊🏼 harder when we punch, 🙌🏻 better when we push each other in and out of the gym. #findyoursquad  #freeagents 
🎉Heading into this week with a GIVEAWAY 🎉... I want to share one of my favorite #plantbased protein drinks with you 💀 So you can say R.I.P to unnecessary sugar this Halloween! 💀 .
Want the chance to win the best treat of all? #Koia drinks only have only 4-6g of sugar ✔️ 18g of protein ✔️ and are #vegan, #glutenfree and #dairyfree ✔️ it was a great choice for my #bossoctober going #dairyfree 💁🏽‍♀️
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ONE lucky person will receive 1 week's worth of @drinkkoia 's delicious protein drinks 🙌🏽
All you have to do to enter:
🕸LIKE this photo
🕸FOLLOW me @shaina.mcgregor & @drinkkoia
. 🕸 TAG a friend in the comments. Each comment is a separate entry so tag as many friends as you want for a better chance of winning 😊
*Giveaway will be open for 48 hrs, U.S only & must be 18+ to enter*
<Giveaway is closed>
🎉Heading into this week with a GIVEAWAY 🎉... I want to share one of my favorite #plantbased  protein drinks with you 💀 So you can say R.I.P to unnecessary sugar this Halloween! 💀 . Want the chance to win the best treat of all? #Koia  drinks only have only 4-6g of sugar ✔️ 18g of protein ✔️ and are #vegan , #glutenfree  and #dairyfree  ✔️ it was a great choice for my #bossoctober  going #dairyfree  💁🏽‍♀️ . ONE lucky person will receive 1 week's worth of @drinkkoia 's delicious protein drinks 🙌🏽 All you have to do to enter: 🕸LIKE this photo 🕸FOLLOW me @shaina.mcgregor & @drinkkoia . 🕸 TAG a friend in the comments. Each comment is a separate entry so tag as many friends as you want for a better chance of winning 😊 *Giveaway will be open for 48 hrs, U.S only & must be 18+ to enter*
Have to take a minute to send all of our D.C. #SpikedSquad over to the new @broccolibar_ !!! Our @broccolicity fam has just opened their first #broccolibar !! These guys are truly creating change in the city #thespikedway 🥦🥦✨
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🗣🗣 GO SUPPORT
Have to take a minute to send all of our D.C. #SpikedSquad  over to the new @broccolibar_ !!! Our @broccolicity fam has just opened their first #broccolibar  !! These guys are truly creating change in the city #thespikedway  🥦🥦✨ - 🗣🗣 GO SUPPORT
Dope class last night from @maleek_washington w| live music from @brotherkamau 🎶 🔥
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there’s nothing like being in a studio creating and jamming with inspiring artists, sometimes we need to remind ourselves why we dance or do what we do to keep that authentic passion alive ⚡️
Dope class last night from @maleek_washington w| live music from @brotherkamau 🎶 🔥 . there’s nothing like being in a studio creating and jamming with inspiring artists, sometimes we need to remind ourselves why we dance or do what we do to keep that authentic passion alive ⚡️
Peep that glow ✨ between working out, teaching, and rehearsals (who else can relate?!) @freskincare has been keeping my skin and glow in check, if you’ve been interested in trying @freskincare for a while I would say today is the day because I have something FREE to share with you. Halloween is around the corner so they wanted to offer a special treat to all my women who love to workout, sweat, and just overall be fierce powerful women ⚡️
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Use “SHAINAM” to get 15% off the 123FRÉ set AND the new Glow Me for FREE (work! 👏🏽) it’s first come, first serve so drop the glass of wine & head over to the link in my bio for your free glow me tinted moisturizer! 
123FRÉ= facial cleanser, moisturizer & serum .
Let’s keep glowing through this cold weather ☺️
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📸: @wildjay #freskincare #halloweenfre #glowme
Peep that glow ✨ between working out, teaching, and rehearsals (who else can relate?!) @freskincare has been keeping my skin and glow in check, if you’ve been interested in trying @freskincare for a while I would say today is the day because I have something FREE to share with you. Halloween is around the corner so they wanted to offer a special treat to all my women who love to workout, sweat, and just overall be fierce powerful women ⚡️ . Use “SHAINAM” to get 15% off the 123FRÉ set AND the new Glow Me for FREE (work! 👏🏽) it’s first come, first serve so drop the glass of wine & head over to the link in my bio for your free glow me tinted moisturizer! 123FRÉ= facial cleanser, moisturizer & serum . Let’s keep glowing through this cold weather ☺️ . 📸: @wildjay #freskincare  #halloweenfre  #glowme 
Training with the kettlebell bottoms up to expose any weakness in my kinetic chain 🧐

Start with a light kettlebell(5-10lbs) and make sure you can take 5 big breathes into your core before moving on to the next phase of the exercise as it get progressively harder for your stability, flexibility and strength 🧙🏾‍♂️
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#themoreyouknow #stability #personaltrainer #kettlebell #kettlebelltraining #strength #shoulder #wrist #grip #alignment #corrective #exercise #progressive #fitness #nyc #nycgym #nycfitness #movement #handstandtraining #flexible #flexibility #stabilitytraining #crossfit #wod #weightlifting #wearefitnyc
Training with the kettlebell bottoms up to expose any weakness in my kinetic chain 🧐 Start with a light kettlebell(5-10lbs) and make sure you can take 5 big breathes into your core before moving on to the next phase of the exercise as it get progressively harder for your stability, flexibility and strength 🧙🏾‍♂️ . . . . . . . . . . . . . . . . . . . . . . . . . #themoreyouknow  #stability  #personaltrainer  #kettlebell  #kettlebelltraining  #strength  #shoulder  #wrist  #grip  #alignment  #corrective  #exercise  #progressive  #fitness  #nyc  #nycgym  #nycfitness  #movement  #handstandtraining  #flexible  #flexibility  #stabilitytraining  #crossfit  #wod  #weightlifting  #wearefitnyc 
Our founder @bri.monee has her first article published on @essence !! We are working endlessly to diversify the wellness space in an authentic way! We’re going to transform wellness with and for you!!
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Link in bio to read the full article
Our founder @bri.monee has her first article published on @essence !! We are working endlessly to diversify the wellness space in an authentic way! We’re going to transform wellness with and for you!! - Link in bio to read the full article
Who else isn’t ready to say deuces to warm weather? 😩
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Brooklyn Bridge Park is one of my favorite spots in nyc, the landscape is so beautiful it gets me every time 🗽#brooklynmade
Who else isn’t ready to say deuces to warm weather? 😩 . Brooklyn Bridge Park is one of my favorite spots in nyc, the landscape is so beautiful it gets me every time 🗽#brooklynmade 
I’m so excited to begin #Spiked14Mornings with many of you!! So many of you are making small and large changes to better yourselves for yourselves, and I’m so happy to be on this journey with you! For the next 14 mornings, I’m glad that you’ll hold me accountable to go hard, and I’ll do the same for you!! We’re in this together ✨ #spikedlifestyle
I’m so excited to begin #Spiked14Mornings  with many of you!! So many of you are making small and large changes to better yourselves for yourselves, and I’m so happy to be on this journey with you! For the next 14 mornings, I’m glad that you’ll hold me accountable to go hard, and I’ll do the same for you!! We’re in this together ✨ #spikedlifestyle 
SPIKED LIFESTYLE: Unapologetically adding your unique flair to everything you do and everywhere all day, every day!! ✨💪🏾
SPIKED LIFESTYLE: Unapologetically adding your unique flair to everything you do and everywhere all day, every day!! ✨💪🏾
An image of how EXTRA we want you to be all week!! Don’t let anyone stop your glow, SHINE BRIGHTTTTT #thespikedway! #QGTM
An image of how EXTRA we want you to be all week!! Don’t let anyone stop your glow, SHINE BRIGHTTTTT #thespikedway ! #QGTM 
It was such a pleasant surprise to open up @womenshealthmag yesterday to see my photo in the first few pages (totally forgot it was the November issue) 😈 #whstrong .
📸: @jeff_collier_photo from @xydance_project .
blessed to be featured with these beautiful ladies @doroteapersonal @minimarie_fit @thejennyjiggle @josephineratluri @tinaemelie @annacycling @yarpulo @fuelingfunction @lanzie_
It was such a pleasant surprise to open up @womenshealthmag yesterday to see my photo in the first few pages (totally forgot it was the November issue) 😈 #whstrong  . 📸: @jeff_collier_photo from @xydance_project . blessed to be featured with these beautiful ladies @doroteapersonal @minimarie_fit @thejennyjiggle @josephineratluri @tinaemelie @annacycling @yarpulo @fuelingfunction @lanzie_
Thank you @goodmorningamerica for including us in your feature about inclusivity in health and wellness! Spiked Spin was created with that focus in mind. Spiked is FOR YOU at every stage of your wellness journey! We are grateful for your support and will continue to push the culture #thespikedway
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COME RIDE WITH US ✨
Thank you @goodmorningamerica for including us in your feature about inclusivity in health and wellness! Spiked Spin was created with that focus in mind. Spiked is FOR YOU at every stage of your wellness journey! We are grateful for your support and will continue to push the culture #thespikedway  - COME RIDE WITH US ✨
We are strong, we are beautiful, we are capable, we are vulnerable, we are passionate, we are daring, we are courageous, we are loving
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We as women are powerful, there is strength when we unite #bcam .
📸: @wildjay
We are strong, we are beautiful, we are capable, we are vulnerable, we are passionate, we are daring, we are courageous, we are loving . . . We as women are powerful, there is strength when we unite #bcam  . 📸: @wildjay
Physical activity has been associated with a reduced risk of breast cancer in both premenopausal and postmenopausal women! 💕💞💓
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#breastcancerawareness #healthandwellness #thespikedway
SPIKED SQUAD, bossed up on the bike and off!! We give 100% in every area of our lives 🙌🏾✨#thespikedway
SPIKED SQUAD, bossed up on the bike and off!! We give 100% in every area of our lives 🙌🏾✨#thespikedway 
We’ve made it to Week 8 of the #spikedchallenge8 and we’re closing out with the one and only Tamara Pridgett!!
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Thank you for going on this journey with us! Our goal is to help you better yourself from the inside out because you deserve it! #thespikedway
We’ve made it to Week 8 of the #spikedchallenge8  and we’re closing out with the one and only Tamara Pridgett!! - Thank you for going on this journey with us! Our goal is to help you better yourself from the inside out because you deserve it! #thespikedway 
No B.S., no drama, just box. 
This place delivers y’all. #freeagents
No B.S., no drama, just box. This place delivers y’all. #freeagents 
Today is a good day to be great! Come ride with us tonight, Classes available all week!
Today is a good day to be great! Come ride with us tonight, Classes available all week!