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  • fitbyslam
    Sarah | Fit By S.Lam
    @fitbyslam

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Some of my favorite leg and glute moves. 15 reps each side, 3x through.

1️⃣ weighted curtsy lunges
2️⃣ weighted step ups
3️⃣ banded side plank clams

I’m moving pretty quickly through my reps for a cardio boost, but feel free to slow down on the negatives to engage muscles.

For modifications, beginners can use lighter weights or body weight for curtsy lunges, a shorter riser for step ups and lighter or no resistance band for clams. Advanced can pyramid up and increase weights in each set, hold dumbbells in a bicep curl position for curtsy lunges, bring knee up to chest as a power move before placing back down during step ups and switch to a heavier band for clams.
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#fitness #fitlife #bbgcommunity #lovetheskinyourein #selflove #strongnotskinny #seattleblogger #petiteblogger #seattle #seattlefit #seattlefitness #girlswholift #girlboss #fitnessjourney #highvibrations #mindbodygram #teamself #fitnessblogger #everydaymadewell #circuittrainubg #abs #legday #23fitub #bellevuefitness #bellevue #lunges #glutesworkout #strengthtraining
Some of my favorite leg and glute moves. 15 reps each side, 3x through. 1️⃣ weighted curtsy lunges 2️⃣ weighted step ups 3️⃣ banded side plank clams I’m moving pretty quickly through my reps for a cardio boost, but feel free to slow down on the negatives to engage muscles. For modifications, beginners can use lighter weights or body weight for curtsy lunges, a shorter riser for step ups and lighter or no resistance band for clams. Advanced can pyramid up and increase weights in each set, hold dumbbells in a bicep curl position for curtsy lunges, bring knee up to chest as a power move before placing back down during step ups and switch to a heavier band for clams. . . . #fitness  #fitlife  #bbgcommunity  #lovetheskinyourein  #selflove  #strongnotskinny  #seattleblogger  #petiteblogger  #seattle  #seattlefit  #seattlefitness  #girlswholift  #girlboss  #fitnessjourney  #highvibrations  #mindbodygram  #teamself  #fitnessblogger  #everydaymadewell  #circuittrainubg  #abs  #legday  #23fitub  #bellevuefitness  #bellevue  #lunges  #glutesworkout  #strengthtraining 
The other day, I took a new strength class at a studio I’ve never been to before. Right before class, I was worried about not being familiar with the class format and not being able to perform my best. The class turned out fine, it was a killer workout and I was dripping in sweat! Working out is the one hour a day that I truly give and dedicate to myself. It’s the time that I use to thank my body for everything that it does and to embrace the strength and mobility that I have. I also realize that when I try new things, there’s always a period of adjustment. For example, it took me a solid 10 spin classes to really get the hang of it and enjoy it. Shortly after class, I met with a friend, and at some point in the conversation we talked about how his girlfriend doesn’t like to workout because she hasn’t found an activity she likes and is afraid of being bad at something or getting judged by others. That upset me - to have something like that hold you back from your own health and fitness. Most of the time, people are so focused on their own workout, they don’t have time to observe and judge others, but I understand her fear. I’m thankful that the fitness community at my gym is so welcoming and encouraging to newcomers, but realize that not everyone is fortunate enough to find a group of people like this. How do you inspire those around you to be healthy and active? How do you treat those who are less experienced? How do you create a welcoming environment for people to start their fitness journey?
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#fitlife #bbgcommunity #instafit #girlswholift #healthychoices #selflove #strongnotskinny #fitgirl #seattle #seattlefit #bellevue #seattlefitness #gymflow #healthymind #girlswholift #girlboss #fitnessjourney #mindbodygram #teamself #fitnessblogger #everydaymadewell #strengthtraining #hiit #hiitworkout #abs #womenshealth #womensfitness #iamwellandgood #cardio
The other day, I took a new strength class at a studio I’ve never been to before. Right before class, I was worried about not being familiar with the class format and not being able to perform my best. The class turned out fine, it was a killer workout and I was dripping in sweat! Working out is the one hour a day that I truly give and dedicate to myself. It’s the time that I use to thank my body for everything that it does and to embrace the strength and mobility that I have. I also realize that when I try new things, there’s always a period of adjustment. For example, it took me a solid 10 spin classes to really get the hang of it and enjoy it. Shortly after class, I met with a friend, and at some point in the conversation we talked about how his girlfriend doesn’t like to workout because she hasn’t found an activity she likes and is afraid of being bad at something or getting judged by others. That upset me - to have something like that hold you back from your own health and fitness. Most of the time, people are so focused on their own workout, they don’t have time to observe and judge others, but I understand her fear. I’m thankful that the fitness community at my gym is so welcoming and encouraging to newcomers, but realize that not everyone is fortunate enough to find a group of people like this. How do you inspire those around you to be healthy and active? How do you treat those who are less experienced? How do you create a welcoming environment for people to start their fitness journey? . . . #fitlife  #bbgcommunity  #instafit  #girlswholift  #healthychoices  #selflove  #strongnotskinny  #fitgirl  #seattle  #seattlefit  #bellevue  #seattlefitness  #gymflow  #healthymind  #girlswholift  #girlboss  #fitnessjourney  #mindbodygram  #teamself  #fitnessblogger  #everydaymadewell  #strengthtraining  #hiit  #hiitworkout  #abs  #womenshealth  #womensfitness  #iamwellandgood  #cardio 
#LiptonPartner On days where I have intense workouts, I make sure that I wind down properly and have a calm evening before sleep. This means eating a balanced dinner, no screen time an hour before bed, meditating and sipping on something hot and soothing. @Lipton's Bedtime Bliss Herbal Supplement is a lullaby in a cup with a mixture of chamomile, mint and orange peel - I find myself drinking at least two cups!
#LiptonPartner  On days where I have intense workouts, I make sure that I wind down properly and have a calm evening before sleep. This means eating a balanced dinner, no screen time an hour before bed, meditating and sipping on something hot and soothing. @Lipton's Bedtime Bliss Herbal Supplement is a lullaby in a cup with a mixture of chamomile, mint and orange peel - I find myself drinking at least two cups!
A little muscle anatomy for you today. My daily workouts, like traditional resistance or HIIT activate type II (fast-twitch) muscle fibers. They contract quickly and are responsible for powerful, dynamic movements and increasing muscle size.
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Sometimes I mix in Pilates or barre because it recruits different types of muscle fibers. Isometric contractions and high-rep/low-weight endurance exercises activate type I (slow-twitch) fibers. They provide a low force output but can keep working for an extended period of time and don’t fatigue as fast as type II. Don’t knock Pilates until you try it...embrace that slow burn.
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#fitness #fitlife #bbgcommunity #lovetheskinyourein #selflove #strongnotskinny #petiteblogger #sanfrancisco #girlswholift #girlboss #fitnessjourney #highvibrations #mindbodygram #teamself #fitnessblogger #everydaymadewell #pilates #pilatesreformer #pilatesbody
A little muscle anatomy for you today. My daily workouts, like traditional resistance or HIIT activate type II (fast-twitch) muscle fibers. They contract quickly and are responsible for powerful, dynamic movements and increasing muscle size. . Sometimes I mix in Pilates or barre because it recruits different types of muscle fibers. Isometric contractions and high-rep/low-weight endurance exercises activate type I (slow-twitch) fibers. They provide a low force output but can keep working for an extended period of time and don’t fatigue as fast as type II. Don’t knock Pilates until you try it...embrace that slow burn. . . . #fitness  #fitlife  #bbgcommunity  #lovetheskinyourein  #selflove  #strongnotskinny  #petiteblogger  #sanfrancisco  #girlswholift  #girlboss  #fitnessjourney  #highvibrations  #mindbodygram  #teamself  #fitnessblogger  #everydaymadewell  #pilates  #pilatesreformer  #pilatesbody 
Cold temperatures reduce blood flow to help reduce swelling, inflammation and pain. I've been using @Biofreeze after my long runs as part of my post run cool-down routine to aid in faster recovery. It's #mysecretweapon - this external pain reliever keeps my body at 100 for this half marathon training. #sponsored #Biofreeze
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#fitness #fitlife #fitspiration #lovetheskinyourein #strongnotskinny #seattleblogger #petiteblogger #seattle #seattlefit #seattlefitness #girlswholift #fitnessjourney #highvibrations #mindbodygram #fitnessblogger #everydaymadewell #running #halfmarathon #halfmarathontraining #bellevuefitness #igyogi
Cold temperatures reduce blood flow to help reduce swelling, inflammation and pain. I've been using @Biofreeze after my long runs as part of my post run cool-down routine to aid in faster recovery. It's #mysecretweapon  - this external pain reliever keeps my body at 100 for this half marathon training. #sponsored  #Biofreeze  . . . #fitness  #fitlife  #fitspiration  #lovetheskinyourein  #strongnotskinny  #seattleblogger  #petiteblogger  #seattle  #seattlefit  #seattlefitness  #girlswholift  #fitnessjourney  #highvibrations  #mindbodygram  #fitnessblogger  #everydaymadewell  #running  #halfmarathon  #halfmarathontraining  #bellevuefitness  #igyogi 
There are days when I get home from the gym and feel less creative, but still crave a good meal. @hellofresh sources the freshest ingredients to create easy and delicious meals at home. My two good friends and I cooked up a storm and feasted after yoga. Good food, good company - what more can you ask for?
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Click the link in my bio and use my code FITBYSLAM60 to receive 6 free HelloFresh meals! #hellofreshpartner #getcooking #freshfriends #hellofreshpics
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#seattlefit #seattlefitness #healthychoices #healthyfood #cleaneats #cleaneating #nomgram #foodporn #igfood #foodie #fitfoodie #whatsonmyplate #flexibledieting #feedfeed #healthyeating #eatforabs #forkyeah #vscofood #thefeedfeed #nomgram #foodisfuel #bghfood #freshfood #eattherainbow
There are days when I get home from the gym and feel less creative, but still crave a good meal. @hellofresh sources the freshest ingredients to create easy and delicious meals at home. My two good friends and I cooked up a storm and feasted after yoga. Good food, good company - what more can you ask for? . Click the link in my bio and use my code FITBYSLAM60 to receive 6 free HelloFresh meals! #hellofreshpartner  #getcooking  #freshfriends  #hellofreshpics  . . . #seattlefit  #seattlefitness  #healthychoices  #healthyfood  #cleaneats  #cleaneating  #nomgram  #foodporn  #igfood  #foodie  #fitfoodie  #whatsonmyplate  #flexibledieting  #feedfeed  #healthyeating  #eatforabs  #forkyeah  #vscofood  #thefeedfeed  #nomgram  #foodisfuel  #bghfood  #freshfood  #eattherainbow 
Many of you know that I'm currently training for my fifth half marathon. The SF half marathon (almost 4 years ago) was my very first race and I found that building up distance was really harsh on my knees and IT band. A coworker of mine introduced me to @Biofreeze to help cool the pain. I'm happy to say that I'm partnering with #Biofreeze as I train for my next half marathon! #sponsored
Many of you know that I'm currently training for my fifth half marathon. The SF half marathon (almost 4 years ago) was my very first race and I found that building up distance was really harsh on my knees and IT band. A coworker of mine introduced me to @Biofreeze to help cool the pain. I'm happy to say that I'm partnering with #Biofreeze  as I train for my next half marathon! #sponsored 
In honor of #MotivationMonday, I’m taking over @iamwellandgood’s Instagram stories today with @underarmour 💪🏼 I’m sharing a few full body calisthenics exercises you can do at home with minimal equipment. Head over to @iamwellandgood to check it out!
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#fitness #fitlife #fitspiration #lovetheskinyourein #strongnotskinny #seattleblogger #petiteblogger #seattle #seattlefit #seattlefitness #girlswholift #fitnessjourney #highvibrations #mindbodygram #fitnessblogger #everydaymadewell #underarmour #underarmourwomen #iamwellansgood #calisthenics #bellevuefitness
In honor of #MotivationMonday , I’m taking over @iamwellandgood’s Instagram stories today with @underarmour 💪🏼 I’m sharing a few full body calisthenics exercises you can do at home with minimal equipment. Head over to @iamwellandgood to check it out! . . . #fitness  #fitlife  #fitspiration  #lovetheskinyourein  #strongnotskinny  #seattleblogger  #petiteblogger  #seattle  #seattlefit  #seattlefitness  #girlswholift  #fitnessjourney  #highvibrations  #mindbodygram  #fitnessblogger  #everydaymadewell  #underarmour  #underarmourwomen  #iamwellansgood  #calisthenics  #bellevuefitness 
Brunch is served! Found these @daveskillerbread Pumpkin Spice Madness bagels for the Fall, so I topped them with ricotta cheese, strawberries and sliced almonds paired with a side of fruit and an oat milk latte. These bagels are loaded with whole grains, protein, Omega-3s and fiber. How do you like your bagels?
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#ad #seattlefit #seattlefitness #healthychoices #healthyfood #cleaneats #cleaneating #nomgram #foodporn #igfood #foodie #fitfoodie #whatsonmyplate #flexibledieting #feedfeed #healthyeating #eatforabs #forkyeah #vscofood #thefeedfeed #nomgram #foodisfuel #bghfood #freshfood #eattherainbow #bagel #latteart #oatmilk
Brunch is served! Found these @daveskillerbread Pumpkin Spice Madness bagels for the Fall, so I topped them with ricotta cheese, strawberries and sliced almonds paired with a side of fruit and an oat milk latte. These bagels are loaded with whole grains, protein, Omega-3s and fiber. How do you like your bagels? . . . #ad  #seattlefit  #seattlefitness  #healthychoices  #healthyfood  #cleaneats  #cleaneating  #nomgram  #foodporn  #igfood  #foodie  #fitfoodie  #whatsonmyplate  #flexibledieting  #feedfeed  #healthyeating  #eatforabs  #forkyeah  #vscofood  #thefeedfeed  #nomgram  #foodisfuel  #bghfood  #freshfood  #eattherainbow  #bagel  #latteart  #oatmilk 
I love to wear pieces that can easily transition from stylish street wear to the gym. @alala is the cross between chic and function. Stef and I are wearing pieces from their new Moto line. Since we love the brand so much, we’ve teamed up for TWO lucky winners to win a $100 gift card to their online store!
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TO ENTER:⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Like this photo⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Follow @fitbyslam x @5teffy x @alala
• Tag 2 friends
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This giveaway is open to residents 18+ in USA, CANADA and ends Nov 13, 2018 at 11:59PM EST. One winner will be announced on via our IG stories.  Must follow all accounts mentioned above to win with comment. This giveaway is in no way sponsored, administered, or associated with Instagram. By entering, you are confirming you are at least 18 years of age, release Instagram of any responsibility, and agree to Instagram’s terms of use.
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#fitness #fitlife #bodylove #lovetheskinyourein #popsugarfitness #selflove #strongnotskinny #girlboss #highvibrations #teamself #fitnessblogger #everydaymadewell #simplejoys #nyc #manhattan #bryantpark #dametraveler #exploretocreate #sheisnotlost #girlsthatwander #sheexplores #travelgram #alala #alalaallday
I love to wear pieces that can easily transition from stylish street wear to the gym. @alala is the cross between chic and function. Stef and I are wearing pieces from their new Moto line. Since we love the brand so much, we’ve teamed up for TWO lucky winners to win a $100 gift card to their online store! . TO ENTER:⠀⠀⠀⠀⠀⠀⠀⠀⠀ • Like this photo⠀⠀⠀⠀⠀⠀⠀⠀⠀ • Follow @fitbyslam x @5teffy x @alala • Tag 2 friends . This giveaway is open to residents 18+ in USA, CANADA and ends Nov 13, 2018 at 11:59PM EST. One winner will be announced on via our IG stories. Must follow all accounts mentioned above to win with comment. This giveaway is in no way sponsored, administered, or associated with Instagram. By entering, you are confirming you are at least 18 years of age, release Instagram of any responsibility, and agree to Instagram’s terms of use. . . . #fitness  #fitlife  #bodylove  #lovetheskinyourein  #popsugarfitness  #selflove  #strongnotskinny  #girlboss  #highvibrations  #teamself  #fitnessblogger  #everydaymadewell  #simplejoys  #nyc  #manhattan  #bryantpark  #dametraveler  #exploretocreate  #sheisnotlost  #girlsthatwander  #sheexplores  #travelgram  #alala  #alalaallday 
Happy Fit Friday! 💪🏼 Grab a friend and try this partner circuit! 20 reps (each side when applicable), 3x through.
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1️⃣ sit-ups with medicine ball
2️⃣ side twist with medicine ball 
3️⃣ plank hold with plyo jumps
4️⃣ squat hold with pushups
5️⃣ squat hold with spider crunches
6️⃣ plyo alternating split lunges
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#fitness #fitlife #bbgcommunity #lovetheskinyourein #selflove #strongnotskinny #seattleblogger #petiteblogger #seattle #seattlefit #seattlefitness #girlswholift #girlboss #fitnessjourney #highvibrations #mindbodygram #teamself #fitnessblogger #everydaymadewell #circuittrainubg #abs #legday #23fitub #bellevuefitness #bellevue
Happy Fit Friday! 💪🏼 Grab a friend and try this partner circuit! 20 reps (each side when applicable), 3x through. . 1️⃣ sit-ups with medicine ball 2️⃣ side twist with medicine ball 3️⃣ plank hold with plyo jumps 4️⃣ squat hold with pushups 5️⃣ squat hold with spider crunches 6️⃣ plyo alternating split lunges . . . #fitness  #fitlife  #bbgcommunity  #lovetheskinyourein  #selflove  #strongnotskinny  #seattleblogger  #petiteblogger  #seattle  #seattlefit  #seattlefitness  #girlswholift  #girlboss  #fitnessjourney  #highvibrations  #mindbodygram  #teamself  #fitnessblogger  #everydaymadewell  #circuittrainubg  #abs  #legday  #23fitub  #bellevuefitness  #bellevue