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  • b.real.fit
    Brie Hilgers
    @b.real.fit

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here are a couple clips from my workout yesterday!! save this so next time you see “froggy pumps on a bench” as an exercise you know what i mean🤪  in order, Chest Supported Row, Overhead (OH) Lunges, Froggy Pumps on a bench 🐸, Romanian Dead Lifts (RDLs) with dumbbells 💪🏻
here are a couple clips from my workout yesterday!! save this so next time you see “froggy pumps on a bench” as an exercise you know what i mean🤪 in order, Chest Supported Row, Overhead (OH) Lunges, Froggy Pumps on a bench 🐸, Romanian Dead Lifts (RDLs) with dumbbells 💪🏻
proof i am a sunshine baby: how happy i am in the sun ☀️💛😁 @emillyho and i killed this workout today, lmk if you try it or have questions!! ◈ OH lunges (10 ea leg) X hip aductor machine (30) -> 3 SETS ⁣
︙use a plate or 20lb barbell & hold above you & focus on using your glutes and keeping core tight! ⁣
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◈RDLs (15) X chest supported rows (10) ▸3 SETS⁣
︙for the rows, focus on your scapulas coming together for lift the weight v arms pulling back, drive with elbows! ⁣
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◈Banded Barbell hipthrusts (20) X froggy pumps on bench (20) ▸ 4 SETS ⁣
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◈Goblet sumo squats pulses (45) X leg raises & ceiling touches (20 ea) ▸ 2 SETS ⁣
︙stay LOW for the pulses & make sure your feet are wide to engage your hamstrings/glutes⁣
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FINISH: ⁣
-> 10 BW squats (go wide and push through your heels... think about your booty!) ⁣
-> 10 Burpees ⁣
▸ 3 SETS ⁣
⁣
-> 50 crunches ⁣
-> 50 glute bridges ⁣ ▸ 3 SETS⁣
proof i am a sunshine baby: how happy i am in the sun ☀️💛😁 @emillyho and i killed this workout today, lmk if you try it or have questions!! ◈ OH lunges (10 ea leg) X hip aductor machine (30) -> 3 SETS ⁣ ︙use a plate or 20lb barbell & hold above you & focus on using your glutes and keeping core tight! ⁣ ⁣ ◈RDLs (15) X chest supported rows (10) ▸3 SETS⁣ ︙for the rows, focus on your scapulas coming together for lift the weight v arms pulling back, drive with elbows! ⁣ ⁣ ◈Banded Barbell hipthrusts (20) X froggy pumps on bench (20) ▸ 4 SETS ⁣ ⁣ ◈Goblet sumo squats pulses (45) X leg raises & ceiling touches (20 ea) ▸ 2 SETS ⁣ ︙stay LOW for the pulses & make sure your feet are wide to engage your hamstrings/glutes⁣ ⁣ FINISH: ⁣ -> 10 BW squats (go wide and push through your heels... think about your booty!) ⁣ -> 10 Burpees ⁣ ▸ 3 SETS ⁣ ⁣ -> 50 crunches ⁣ -> 50 glute bridges ⁣ ▸ 3 SETS⁣
popping in to let everyone know i still fitness here and there. 🙄 also, i’m asking that you text or call 5 people you love and make sure they know how much they mean to you! ❤️ life is crazy but take a moment to be grateful, there is no need for some crazy catastrophe to self reflect or tell someone how much you love/ miss them, there is only the present! 🤗🎁
popping in to let everyone know i still fitness here and there. 🙄 also, i’m asking that you text or call 5 people you love and make sure they know how much they mean to you! ❤️ life is crazy but take a moment to be grateful, there is no need for some crazy catastrophe to self reflect or tell someone how much you love/ miss them, there is only the present! 🤗🎁
you never knew how good pizza can be until you’ve tried this. and good for you too!!! ⁣
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▶️1 Joseph’s Lavash pita (only 60 cals for this baby👅) ⁣
▶️Prego Pasta sauce- “Low Calorie Traditional” ... I prob use 1/2 a cup or less⁣
▶️Fat Free Mozerella Cheese from Trader Joe’s (this is sooo good and so macro friendly, i highly recommend)⁣
▶️Reduced Fat Turkey Slices ⁣
sprinkle garlic and oregano 🌿 ⁣
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spray Pam on stove and let one side get brown, flip sides, add on pasta sauce, cheese, turkey pepperonis and cover it on low heat for 2 or so minutes until it’s all sorts of gooey cheesy deliciousness😍⁣
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-> if you want crispy pepperoni either microwave just the pepperonis on a paper towel for like 15 seconds or use a cast iron pan and put it in oven on broil instead of covering it! ⁣
this is a great lower cal alternative for pizza, add in a huge salad on the side!!!
you never knew how good pizza can be until you’ve tried this. and good for you too!!! ⁣ ⁣ ▶️1 Joseph’s Lavash pita (only 60 cals for this baby👅) ⁣ ▶️Prego Pasta sauce- “Low Calorie Traditional” ... I prob use 1/2 a cup or less⁣ ▶️Fat Free Mozerella Cheese from Trader Joe’s (this is sooo good and so macro friendly, i highly recommend)⁣ ▶️Reduced Fat Turkey Slices ⁣ sprinkle garlic and oregano 🌿 ⁣ ⁣ spray Pam on stove and let one side get brown, flip sides, add on pasta sauce, cheese, turkey pepperonis and cover it on low heat for 2 or so minutes until it’s all sorts of gooey cheesy deliciousness😍⁣ ⁣ -> if you want crispy pepperoni either microwave just the pepperonis on a paper towel for like 15 seconds or use a cast iron pan and put it in oven on broil instead of covering it! ⁣ this is a great lower cal alternative for pizza, add in a huge salad on the side!!!
looking back at this salad makes me want it alllll over again... even at 9 am🙈⁣
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when ordering at salad bars or places like subway my tips are⁣
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1. opt for a vitamin rich green base like spinach or mixed greens (my mom always told me the darker the leaf the more nutrients it has!) ⁣
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2. load up w veggies... all veggies are friends ... the more color and variety the better!!! 🥗⁣
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3. careful w fruits, adding fruits like those canned little oranges or a lot of apples and strawberries can make your salad have more carbs than you thought 🥨🥞🥖🍞⁣
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4. pick A fat! i choose no cheese and i would rather get either nuts or avocado.... the key here is 1 or 2 of either food group because you can easily make your salad have more calories than a burger this way🍔⁣
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5. DRESSING !!! it is in all caps because i’m yelling this. some restaurants aren’t good about giving you low calories salad dressing options. they are loaded with oils (super high cal from fat) and when they put it on your salad they probably aren’t being conscious about how much is in a serving size. ❗️❗️❗️ soooo... i go for the vinegars! i love balsamic vinegar (DIFFERENT FROM VINAIGRETTE) or red wine vinegar. it adds a lot of flavor and minimal calories... ⁣
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🔈🔈which is perfect for nutrition checks and balances, so more room for foods you get to eat that you CRAVE! 🍕🌮🌭🥞⁣
looking back at this salad makes me want it alllll over again... even at 9 am🙈⁣ ⁣ when ordering at salad bars or places like subway my tips are⁣ ⁣ 1. opt for a vitamin rich green base like spinach or mixed greens (my mom always told me the darker the leaf the more nutrients it has!) ⁣ ⁣ 2. load up w veggies... all veggies are friends ... the more color and variety the better!!! 🥗⁣ ⁣ 3. careful w fruits, adding fruits like those canned little oranges or a lot of apples and strawberries can make your salad have more carbs than you thought 🥨🥞🥖🍞⁣ ⁣ 4. pick A fat! i choose no cheese and i would rather get either nuts or avocado.... the key here is 1 or 2 of either food group because you can easily make your salad have more calories than a burger this way🍔⁣ ⁣ 5. DRESSING !!! it is in all caps because i’m yelling this. some restaurants aren’t good about giving you low calories salad dressing options. they are loaded with oils (super high cal from fat) and when they put it on your salad they probably aren’t being conscious about how much is in a serving size. ❗️❗️❗️ soooo... i go for the vinegars! i love balsamic vinegar (DIFFERENT FROM VINAIGRETTE) or red wine vinegar. it adds a lot of flavor and minimal calories... ⁣ ⁣ 🔈🔈which is perfect for nutrition checks and balances, so more room for foods you get to eat that you CRAVE! 🍕🌮🌭🥞⁣
just wanted to show everyone how good of a photographer my roomie is and that high socks are in🤗
just wanted to show everyone how good of a photographer my roomie is and that high socks are in🤗
coffeeeeeee all day every day. i feel like if you’re not hooked on caffeine then you’re just not busy enough 🤷🏼‍♀️ i get a grande Pike with an inch of steamed almond milk. this is way less calorically dense than a latte and you still get the creamy milk effect. i add 2 sweet and lows and cinnamon and i look forward to it every morning! 🙌🏼
coffeeeeeee all day every day. i feel like if you’re not hooked on caffeine then you’re just not busy enough 🤷🏼‍♀️ i get a grande Pike with an inch of steamed almond milk. this is way less calorically dense than a latte and you still get the creamy milk effect. i add 2 sweet and lows and cinnamon and i look forward to it every morning! 🙌🏼
LOOSE SKIN IS NORMAL ! STRETCH MARKS ARE NORMAL ! ROLLS ARE NORMAL ! loosing a significant amount of weight leaves you with extra skin and rolls, i used to be so insecure about these things (to the point of getting stretch marks lasered off) but now i’m proud of them. they serve as reminders for my work ethic and determination. don’t let what makes you human stop you from being human 🙌🏼
LOOSE SKIN IS NORMAL ! STRETCH MARKS ARE NORMAL ! ROLLS ARE NORMAL ! loosing a significant amount of weight leaves you with extra skin and rolls, i used to be so insecure about these things (to the point of getting stretch marks lasered off) but now i’m proud of them. they serve as reminders for my work ethic and determination. don’t let what makes you human stop you from being human 🙌🏼
thank you to these babes for making their debut on b real fit ;)💗⁣
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CONFIDENCE IN THE GYM:⁣
1. get yourself a girl gang!! or at least a workout buddy. it can be tough finding people that have the same goals or work ethic as you but even going into the gym w friends makes it way less intimidating. if you have a friend that knows about working out, tag along with them and see their routine, how they write their workouts, where they go for certain exercises, and their FORM!! ⁣
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2. wear a big sweatshirt over your workout clothes, i do this anyways to warm up (peep @nordic_athletics jacket he’s letting me “borrow”) 😚 i leave it on during the workout when i’m really trying to sweat but other than that it’s a good safety blanket ⁣
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3. make a playlist you are dying to listen to!!! i love @theflexibledietinglifestyle one on spotify! (mine spotify is briehilgers and my workout playlist is ‘bump’) add songs that you love to your queue and don’t forget your headphones! 🤪⁣
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4. most gyms offer some type of personal training session!! ask your gym what their policy is, this is so important because you will learn about form, new exercises, how to utilize different machines and you’ll feel so comfortable with the gym after! @toolegitandfit_chris taught me sooo much in just an hour 😍⁣
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5. go to the gym during the non busy time⏰ ask one of the front desk people when it’s emptiest because there’s nothing worse than a packed gym 😤⁣
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6. make a PLAN📝 i give myself 10-15 min of LISS cardio to write out my workout! this helps so much w efficiency and confidence! if you need inspo check out some of my workouts ;) envision where the weights you need will be, which part of the gym you’ll use and think of a backup exercise or two so you aren’t left S.O.L when the machine you were going to use is occupied 😄⁣
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7. most IMPORTANTLY... DONT CARE ABOUT WHAT OTHER PEOPLE THINK‼️‼️‼️ either people are just as uncomfortable as you are or they are in there to get in and get it done. life is too short to be self conscious! 💋⁣
thank you to these babes for making their debut on b real fit ;)💗⁣ ⁣ CONFIDENCE IN THE GYM:⁣ 1. get yourself a girl gang!! or at least a workout buddy. it can be tough finding people that have the same goals or work ethic as you but even going into the gym w friends makes it way less intimidating. if you have a friend that knows about working out, tag along with them and see their routine, how they write their workouts, where they go for certain exercises, and their FORM!! ⁣ ⁣ 2. wear a big sweatshirt over your workout clothes, i do this anyways to warm up (peep @nordic_athletics jacket he’s letting me “borrow”) 😚 i leave it on during the workout when i’m really trying to sweat but other than that it’s a good safety blanket ⁣ ⁣ 3. make a playlist you are dying to listen to!!! i love @theflexibledietinglifestyle one on spotify! (mine spotify is briehilgers and my workout playlist is ‘bump’) add songs that you love to your queue and don’t forget your headphones! 🤪⁣ ⁣ 4. most gyms offer some type of personal training session!! ask your gym what their policy is, this is so important because you will learn about form, new exercises, how to utilize different machines and you’ll feel so comfortable with the gym after! @toolegitandfit_chris taught me sooo much in just an hour 😍⁣ ⁣ 5. go to the gym during the non busy time⏰ ask one of the front desk people when it’s emptiest because there’s nothing worse than a packed gym 😤⁣ ⁣ 6. make a PLAN📝 i give myself 10-15 min of LISS cardio to write out my workout! this helps so much w efficiency and confidence! if you need inspo check out some of my workouts ;) envision where the weights you need will be, which part of the gym you’ll use and think of a backup exercise or two so you aren’t left S.O.L when the machine you were going to use is occupied 😄⁣ ⁣ 7. most IMPORTANTLY... DONT CARE ABOUT WHAT OTHER PEOPLE THINK‼️‼️‼️ either people are just as uncomfortable as you are or they are in there to get in and get it done. life is too short to be self conscious! 💋⁣
HI IM AWKWARD!! I look like the girl from the exorcist but this is what you get when you wake up early to move your car before the towing people come and you are trying to be lowkey because there is a homeless man sleeping on the benches next to me! 😂 #nice These stretches/warmups are so versatile and sometimes we get stuck in our own routines. Add these in before you lift for some dynamic stretching and improve blood flow and range of motion! I like to do some of these when I wake up to get loosey goosey before the day starts! 🦆‼️ Bookmark to try before your next workout and let me know how much better your workout was 😏😚
HI IM AWKWARD!! I look like the girl from the exorcist but this is what you get when you wake up early to move your car before the towing people come and you are trying to be lowkey because there is a homeless man sleeping on the benches next to me! 😂 #nice  These stretches/warmups are so versatile and sometimes we get stuck in our own routines. Add these in before you lift for some dynamic stretching and improve blood flow and range of motion! I like to do some of these when I wake up to get loosey goosey before the day starts! 🦆‼️ Bookmark to try before your next workout and let me know how much better your workout was 😏😚
FULL BODY WORKOUT!!! but mainly upper bod because I was wearing a tank and wanted to see my muscles work🤷🏼‍♀️... this was also done on NO preworkout so I’m giving myself a pat on the back 🤗⁣⁣
LMK if you try this!!! :)⁣⁣
🔥20 min stair master steady state ⁣⁣
🔥20 min treadmill steady state ⁣⁣
warmup: (do this on some type of equipment resembling monkey bars) ⁣⁣
2 sets of ⁣⁣
30 seconds hanging contracting your scaps and last⁣⁣
15 hanging leg raises ⁣⁣
⁣⁣ 2 SETS- 10-12 reps, 12-15 for last 2⁣⁣
🖤rear delt face pulls X rope tricep extensions X straight arm lat pulldowns ⁣⁣
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3 SETS- 12 reps⁣⁣
🖤lat pull downs ⁣⁣
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2 SETS -12 reps ea⁣⁣
🖤heavy barbell rows superset: narrow underhand and wide overhand ⁣⁣
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2 SETS- 10 ea leg for both ⁣⁣
🖤walking lunges X curtsey lunges ⁣⁣
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🖤abs: 30 crunches, 30 oblique twists, 30 flutter kicks, 30 bicycle kicks (X2), 20 leg raises ⁣⁣
🖤 20 real push-ups ⁣⁣
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2 SETS⁣⁣
30 sec superman hold⁣⁣
50 glute bridges⁣⁣
30 frog pumps ⁣⁣
1 min plank ⁣⁣
FULL BODY WORKOUT!!! but mainly upper bod because I was wearing a tank and wanted to see my muscles work🤷🏼‍♀️... this was also done on NO preworkout so I’m giving myself a pat on the back 🤗⁣⁣ LMK if you try this!!! :)⁣⁣ 🔥20 min stair master steady state ⁣⁣ 🔥20 min treadmill steady state ⁣⁣ warmup: (do this on some type of equipment resembling monkey bars) ⁣⁣ 2 sets of ⁣⁣ 30 seconds hanging contracting your scaps and last⁣⁣ 15 hanging leg raises ⁣⁣ ⁣⁣ 2 SETS- 10-12 reps, 12-15 for last 2⁣⁣ 🖤rear delt face pulls X rope tricep extensions X straight arm lat pulldowns ⁣⁣ ⁣⁣ 3 SETS- 12 reps⁣⁣ 🖤lat pull downs ⁣⁣ ⁣⁣ 2 SETS -12 reps ea⁣⁣ 🖤heavy barbell rows superset: narrow underhand and wide overhand ⁣⁣ ⁣⁣ 2 SETS- 10 ea leg for both ⁣⁣ 🖤walking lunges X curtsey lunges ⁣⁣ ⁣⁣ 🖤abs: 30 crunches, 30 oblique twists, 30 flutter kicks, 30 bicycle kicks (X2), 20 leg raises ⁣⁣ 🖤 20 real push-ups ⁣⁣ ⁣⁣ 2 SETS⁣⁣ 30 sec superman hold⁣⁣ 50 glute bridges⁣⁣ 30 frog pumps ⁣⁣ 1 min plank ⁣⁣
these are some tips for ways to make weight loss sustainable and not life consuming!! first things first, to lose weight you MUST be in a caloric deficit ‼️ aka burning more calories than you consume... @nordic_athletics and I talk about this on his youtube channel (the video about the 6 pack you are dreaming of 👀 ) -> ways to stay in a calorie deficit can be implemented into your LIFESTYLE!!!! •walking as much as possible everywhere all the time... it’s not intimidating and being outside is so good for your mental space, try listening to podcasts or a new album! I love trying to find new/ longer routes or not going on social media until I’m incline walking on a treadmill before or after a lift. • MAKE YOUR OWN FOOD!! grocery shopping and preparing ahead of time is 🔑! focus on fresh produce to always have on hand and lean already made protein like 00% fat free ground turkey, sliced deli meat, hard boiled eggs, a rotisserie chicken! get creative!!! learn to love cooking and making your lunch the night before so there’s no excuse for fast food or “settling” because that’s all you had time for. NEWS FLASH!!! excuses don’t help you reach you r goals. •VOLUME EATING 👅 i have a huge appetite and by knowing how calorically dense my food is allows me to eat more without gaining weight. SNEAKY simple things like your morning coffee w added sugary stuff, salad dressings, mindless snacks or “handfuls” of things like trail mix or nuts can add up and be causing you to gain weight. READ YOUR LABLES!!!! being aware of what is going in your food is so important; which is why making your food helps avoid added oils or too large of portion sizes. • SATISFACTION!!! depriving yourself of food that you actually enjoy can cause you to binge and go way overboard. i would get a pint of halo top or enlighten and divide it into portion sizes, 1 serving per night, so you can still satisfy your sweet tooth and not go to bed wanting more. also if you feel like you are going to binge try brushing your teeth and chugging water... this helps! —————————————
Hopefully this helped some of you and showed you that you don’t have to do a 180° with your lifestyle to see results! 😄❤️
these are some tips for ways to make weight loss sustainable and not life consuming!! first things first, to lose weight you MUST be in a caloric deficit ‼️ aka burning more calories than you consume... @nordic_athletics and I talk about this on his youtube channel (the video about the 6 pack you are dreaming of 👀 ) -> ways to stay in a calorie deficit can be implemented into your LIFESTYLE!!!! •walking as much as possible everywhere all the time... it’s not intimidating and being outside is so good for your mental space, try listening to podcasts or a new album! I love trying to find new/ longer routes or not going on social media until I’m incline walking on a treadmill before or after a lift. • MAKE YOUR OWN FOOD!! grocery shopping and preparing ahead of time is 🔑! focus on fresh produce to always have on hand and lean already made protein like 00% fat free ground turkey, sliced deli meat, hard boiled eggs, a rotisserie chicken! get creative!!! learn to love cooking and making your lunch the night before so there’s no excuse for fast food or “settling” because that’s all you had time for. NEWS FLASH!!! excuses don’t help you reach you r goals. •VOLUME EATING 👅 i have a huge appetite and by knowing how calorically dense my food is allows me to eat more without gaining weight. SNEAKY simple things like your morning coffee w added sugary stuff, salad dressings, mindless snacks or “handfuls” of things like trail mix or nuts can add up and be causing you to gain weight. READ YOUR LABLES!!!! being aware of what is going in your food is so important; which is why making your food helps avoid added oils or too large of portion sizes. • SATISFACTION!!! depriving yourself of food that you actually enjoy can cause you to binge and go way overboard. i would get a pint of halo top or enlighten and divide it into portion sizes, 1 serving per night, so you can still satisfy your sweet tooth and not go to bed wanting more. also if you feel like you are going to binge try brushing your teeth and chugging water... this helps! ————————————— Hopefully this helped some of you and showed you that you don’t have to do a 180° with your lifestyle to see results! 😄❤️
post workout endorphins and pre caffeination looks like this ⬆️ my killer leg workout looks like this ⬇️ 15 min stairmaster 
15 min incline walking 
warmup- 💛stretch out hip flexors, back, hamstrings and quads 
1 min plank 
2 X 20 glute bridges
* focus on contracting solely with your glutes, use your HEELS 👠 (i do one set here normal stance and one a bit wider) ❤️DEADLIFTS - 3 X 15
- think about your hips driving backwards, keeping the bar close to your shins, your knees slightly bent for mobility and your shoulder pulled back and down ✏️🧠
❤️SQUATS TO SHOULDER PRESS
- 3 X 15
- full body killa!!! use light dumbbells, keep them outside your knees as you squat and as you come up use the momentum to press the DB above your head - don’t forget about the booty squeeze on EVERY REP‼️
❤️ HAMSTRING CURL X HIP THRUSTS
- 3 X 10 for hamstring curls - 3 X 20 for HT
- 1 machine... allll the results - slide your body in between the bench and the padded bar and line it up on your hips, lower the range of motion so it sits heavy and you can get a deep and full ROM thrusts ❤️ HIP ABDUCTORS
- 4 X 20
- this gets all angles of the booty
- you can do variations by leaning forward or pressing your back against the bench
❤️ WALKING LUNGES - 2 X 15 ea leg - just because it hits all major muscle groups and gets your heart rate up - use light dumbbells if you’re brave - engage your core! 💛 FINISHAAA
- donkey kicks (30 ea leg)
- V Ups (20)
- toe touches (40) - ceiling touches (40)
- ok i’m done torching your bod.: stretch it out and drink WATER💙🥇
post workout endorphins and pre caffeination looks like this ⬆️ my killer leg workout looks like this ⬇️ 15 min stairmaster 15 min incline walking warmup- 💛stretch out hip flexors, back, hamstrings and quads 1 min plank 2 X 20 glute bridges * focus on contracting solely with your glutes, use your HEELS 👠 (i do one set here normal stance and one a bit wider) ❤️DEADLIFTS - 3 X 15 - think about your hips driving backwards, keeping the bar close to your shins, your knees slightly bent for mobility and your shoulder pulled back and down ✏️🧠 ❤️SQUATS TO SHOULDER PRESS - 3 X 15 - full body killa!!! use light dumbbells, keep them outside your knees as you squat and as you come up use the momentum to press the DB above your head - don’t forget about the booty squeeze on EVERY REP‼️ ❤️ HAMSTRING CURL X HIP THRUSTS - 3 X 10 for hamstring curls - 3 X 20 for HT - 1 machine... allll the results - slide your body in between the bench and the padded bar and line it up on your hips, lower the range of motion so it sits heavy and you can get a deep and full ROM thrusts ❤️ HIP ABDUCTORS - 4 X 20 - this gets all angles of the booty - you can do variations by leaning forward or pressing your back against the bench ❤️ WALKING LUNGES - 2 X 15 ea leg - just because it hits all major muscle groups and gets your heart rate up - use light dumbbells if you’re brave - engage your core! 💛 FINISHAAA - donkey kicks (30 ea leg) - V Ups (20) - toe touches (40) - ceiling touches (40) - ok i’m done torching your bod.: stretch it out and drink WATER💙🥇
what does fitness mean to you? what are your fitness goals? 🖤✏️ to me, fitness means i can be at peace with my body and have a balanced relationship with food and the gym. as i begin the second week of college, i’m understanding more and more that there is so much more to life than your weight, what type of diet you follow, how much you can bench, what your stomach looks like and so on! being so busy makes me appreciate and look forward to the time i spend in the gym and i workout because my body itches to move and be challenged compared to when i use to see the gym and a way to burn off my food. 🙌🏼 i remember a time when my mood was determined by how flat my stomach looked or wether or not my legs looked big... if you are in this mindset, think deeper, challenge yourself to complement yourself & name 3 things (not materials) that you are grateful for before your feet hit the floor in the morning!🧠💕😄
what does fitness mean to you? what are your fitness goals? 🖤✏️ to me, fitness means i can be at peace with my body and have a balanced relationship with food and the gym. as i begin the second week of college, i’m understanding more and more that there is so much more to life than your weight, what type of diet you follow, how much you can bench, what your stomach looks like and so on! being so busy makes me appreciate and look forward to the time i spend in the gym and i workout because my body itches to move and be challenged compared to when i use to see the gym and a way to burn off my food. 🙌🏼 i remember a time when my mood was determined by how flat my stomach looked or wether or not my legs looked big... if you are in this mindset, think deeper, challenge yourself to complement yourself & name 3 things (not materials) that you are grateful for before your feet hit the floor in the morning!🧠💕😄
WHAT I KEEP IN MY DORM‼️‼️‼️ i brought a ton of food w me, most other people don’t but my meal plan excludes weekends and my dorm is far from campus so if i’m in for the night it’s easiest to make something dorm approved. starting w the mini fridge i brought cashew milk (best tasting, lowest calorie, dairy alternative... i use in coffee and cereal). i brought some cant believe it’s not butter spray for my oatmeal and egg whites for a breakfast idea. For in between classes I packed string cheese, @questnutrition bars and @one bars, some 100 calorie pack of almonds, beef jerky and 100 cal packs of skinny pop! buying these preportioned foods that don’t go bad easily is a life saver. i love these cottage cheeses and faye 0% yogurts for after workout snacks... super high protein! keeping Deli meat on hand is so smart for a snack that is great w string cheese! Notice the trend of high protein snacks because my only goal with my eating now is to not neglect my protein intake just because i’m not being meticulous. also other staples i have are @pescience protein powder, oatfit packets, PB2, @kodiakcakes , @waldenfarmsinternational syrup and dressing, @fitcrunchbars bars are the best and ofc @questnutrition tortilla chips!!! and we’ve been keeping cuties for a great pre gym snack. 🙌🏼 lmk your questions!!! my dms are always open and i’ll help as much as i can 💗💗💗
WHAT I KEEP IN MY DORM‼️‼️‼️ i brought a ton of food w me, most other people don’t but my meal plan excludes weekends and my dorm is far from campus so if i’m in for the night it’s easiest to make something dorm approved. starting w the mini fridge i brought cashew milk (best tasting, lowest calorie, dairy alternative... i use in coffee and cereal). i brought some cant believe it’s not butter spray for my oatmeal and egg whites for a breakfast idea. For in between classes I packed string cheese, @questnutrition bars and @one bars, some 100 calorie pack of almonds, beef jerky and 100 cal packs of skinny pop! buying these preportioned foods that don’t go bad easily is a life saver. i love these cottage cheeses and faye 0% yogurts for after workout snacks... super high protein! keeping Deli meat on hand is so smart for a snack that is great w string cheese! Notice the trend of high protein snacks because my only goal with my eating now is to not neglect my protein intake just because i’m not being meticulous. also other staples i have are @pescience protein powder, oatfit packets, PB2, @kodiakcakes , @waldenfarmsinternational syrup and dressing, @fitcrunchbars bars are the best and ofc @questnutrition tortilla chips!!! and we’ve been keeping cuties for a great pre gym snack. 🙌🏼 lmk your questions!!! my dms are always open and i’ll help as much as i can 💗💗💗
rubios or chipotle 🧐 it’s a daily struggle to decide. but this is the Chopped Salad from Rubios with salmon! easy way to save calories is not get the cheese or dressing (at least on side so you can add how much you want) and get the salsas and lemon!!! so much volume and a low carb high protein meal! college eating can be healthy, do your research on what is available people!! knowledge is power ‼️🧠 @jenstar1999 for the lunch recommendation ;)
rubios or chipotle 🧐 it’s a daily struggle to decide. but this is the Chopped Salad from Rubios with salmon! easy way to save calories is not get the cheese or dressing (at least on side so you can add how much you want) and get the salsas and lemon!!! so much volume and a low carb high protein meal! college eating can be healthy, do your research on what is available people!! knowledge is power ‼️🧠 @jenstar1999 for the lunch recommendation ;)
surprisingly this vanilla cone is way more than just ice cream. my relationship with food has always been unhealthy in one way or another. i was only 8 when i started associating foods that were “good vs bad”, my mom enrolled me in PHAT camp (physical health and training ... come on pick a better name 🙃) i wore an activity tracker on my arm everyday for 3 and 4th grade. the program entailed: getting body fat percentages measured, tracking my food in a computer program, group activity workouts and more. and while i learned so much and this has a possibility to be helpful, it led me to start associating the gym as a necessary punishment, happiness when the scale went down, guilt with food, and being insecure about my body at SUCH a young age. i was always a chubby kid and as a young teen i began masking feelings w food and seeing it as my only source of enjoyment. i will never forget the day i stepped on the scale and saw 190. i slowly and healthily lost 30 lbs, but i wasn’t satisfied and began a “low carb” diet which kick started an eating disorder for my junior yr of high school when i was playing waterpolo (practice 2 x a day) (and going to gym when i could) and eating 800 calories ‼️‼️‼️i shit you not. i stopped having a period and started wearing 3 layers of clothes to school no matter how sunny. my life was consumed with how much i COULDNT eat or CHOSE not to. i was obsessed with people telling me how thin i was looking but  with professional help we worked to give myself a needed mental break & i gained 15 lbs from my lowest weight. i started tracking macros and doing research in hopes of finding a healthy balance as senior year began. i’ve learned what portion sizes look like and what works for my body through experimenting and with weight lifting and cardio i currently weigh as much as i did during my ED although i eat over 2X as much. BUT NOW I am mindfully eating- without a food scale, a kitchen to cook in, rigid control over what food is available and ITS POSSIBLE‼️ i never thought i would have any identity than “the gym girl who brings her own food to restaurants”... there is hope 🙌🏼❤️
surprisingly this vanilla cone is way more than just ice cream. my relationship with food has always been unhealthy in one way or another. i was only 8 when i started associating foods that were “good vs bad”, my mom enrolled me in PHAT camp (physical health and training ... come on pick a better name 🙃) i wore an activity tracker on my arm everyday for 3 and 4th grade. the program entailed: getting body fat percentages measured, tracking my food in a computer program, group activity workouts and more. and while i learned so much and this has a possibility to be helpful, it led me to start associating the gym as a necessary punishment, happiness when the scale went down, guilt with food, and being insecure about my body at SUCH a young age. i was always a chubby kid and as a young teen i began masking feelings w food and seeing it as my only source of enjoyment. i will never forget the day i stepped on the scale and saw 190. i slowly and healthily lost 30 lbs, but i wasn’t satisfied and began a “low carb” diet which kick started an eating disorder for my junior yr of high school when i was playing waterpolo (practice 2 x a day) (and going to gym when i could) and eating 800 calories ‼️‼️‼️i shit you not. i stopped having a period and started wearing 3 layers of clothes to school no matter how sunny. my life was consumed with how much i COULDNT eat or CHOSE not to. i was obsessed with people telling me how thin i was looking but with professional help we worked to give myself a needed mental break & i gained 15 lbs from my lowest weight. i started tracking macros and doing research in hopes of finding a healthy balance as senior year began. i’ve learned what portion sizes look like and what works for my body through experimenting and with weight lifting and cardio i currently weigh as much as i did during my ED although i eat over 2X as much. BUT NOW I am mindfully eating- without a food scale, a kitchen to cook in, rigid control over what food is available and ITS POSSIBLE‼️ i never thought i would have any identity than “the gym girl who brings her own food to restaurants”... there is hope 🙌🏼❤️
i’m all about efficiency and creativity!!! 1 machine... 4 exercises... FULL BODY 💪🏻 1. Pull Ups - 8 reps 
2. Tricep Dips - 8 reps 
3. Tricep Pushdown - 10 reps 
4. Glute Pushdown - 12 ea leg
••••••••••
Play with the weights so that you are struggling the last 2 reps but able to complete them with GOOD FORM! Never underestimate the importance of form while working out. ••••••••••••
The cool thing about this workout is you can use specific exercises for days where you are doing only lower body (glute pushdown) and switch it up from your normal movements! Your muscles are smart 📚 Keep them guessing! 🧐 ••••••••••
4 sets, no rest in between movements to keep your heart rate up 🔥 (add in 15 burpees between each set for a gold star ⭐️)
i’m all about efficiency and creativity!!! 1 machine... 4 exercises... FULL BODY 💪🏻 1. Pull Ups - 8 reps 2. Tricep Dips - 8 reps 3. Tricep Pushdown - 10 reps 4. Glute Pushdown - 12 ea leg •••••••••• Play with the weights so that you are struggling the last 2 reps but able to complete them with GOOD FORM! Never underestimate the importance of form while working out. •••••••••••• The cool thing about this workout is you can use specific exercises for days where you are doing only lower body (glute pushdown) and switch it up from your normal movements! Your muscles are smart 📚 Keep them guessing! 🧐 •••••••••• 4 sets, no rest in between movements to keep your heart rate up 🔥 (add in 15 burpees between each set for a gold star ⭐️)