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  • mkfitnes
    Melissa💫Fit
    @mkfitnes

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{body sculpt} good morning beautiful MK peeps! You know I am totally a fan of compound movements and getting the entire body engaged! Here is a little Sunday funday move 💥
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💪🏽 squat -> shoulder press -> row
10-15 reps then switch arms! 
then rest and repeat X3 (each arm) 🔥👀
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Get better results in less time by strength training with compound exercises for a great workout without spending hours in the gym! 🙄 this stimulates all the major muscle groups in the bod and create the greatest change in body composition! 💃🏽
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#results #strengthandconditioning #strengthtraining #stronggirls #totalbodyworkout #exercisemotivation #workoutroutine #fitnessphysique #fitnation #fitnesstrainer #healthandfitness #fitfamily #fitnesstips #bodybuilder #bodypump #pilates #fitnessfun #fitcouple #muscleup #bodygoals #wod #gymshark #functionalfitness #fitsporation #fitnessjourney #runhappy #fitnessgoals #functionaltraining
{body sculpt} good morning beautiful MK peeps! You know I am totally a fan of compound movements and getting the entire body engaged! Here is a little Sunday funday move 💥 - 💪🏽 squat -> shoulder press -> row 10-15 reps then switch arms! then rest and repeat X3 (each arm) 🔥👀 - Get better results in less time by strength training with compound exercises for a great workout without spending hours in the gym! 🙄 this stimulates all the major muscle groups in the bod and create the greatest change in body composition! 💃🏽 - . . #results  #strengthandconditioning  #strengthtraining  #stronggirls  #totalbodyworkout  #exercisemotivation  #workoutroutine  #fitnessphysique  #fitnation  #fitnesstrainer  #healthandfitness  #fitfamily  #fitnesstips  #bodybuilder  #bodypump  #pilates  #fitnessfun  #fitcouple  #muscleup  #bodygoals  #wod  #gymshark  #functionalfitness  #fitsporation  #fitnessjourney  #runhappy  #fitnessgoals  #functionaltraining 
{all smiles after this run} pain free and feeling good! To be 100% honest with you guys, I’ve felt the best this past week (mentally & physically) more than I have in {almost 2 years.} Yes you heard that right. Mostly thanks to my new endocrinologist who got me all squared away last week {something I never thought I’d have to say} BUT besides that, this run felt GREAT, {felt free} and felt good 🙌🏽💫
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🌿 Run the mile you’re in,
run the life you’re in 👊🏽
🏃🏽‍♀️10.20 miles
🏃🏽‍♀️8:31 pace
🏃🏽‍♀️1:26:56
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Sweaty {hair stuck to face} selfies, for the win 🖤😋
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#runner #runhappy #runforlife #runitfast #instarun #runtoinspire #thyroiddisease #holistichealth #autoimmunedisease #runningfervor #strengthtraining #womensrunningcommunity #sponsored #runnerscommunity #worldrunners #runnerslife #biohmambassador #runners #runkeeper #trailrunning
{all smiles after this run} pain free and feeling good! To be 100% honest with you guys, I’ve felt the best this past week (mentally & physically) more than I have in {almost 2 years.} Yes you heard that right. Mostly thanks to my new endocrinologist who got me all squared away last week {something I never thought I’d have to say} BUT besides that, this run felt GREAT, {felt free} and felt good 🙌🏽💫 - 🌿 Run the mile you’re in, run the life you’re in 👊🏽 🏃🏽‍♀️10.20 miles 🏃🏽‍♀️8:31 pace 🏃🏽‍♀️1:26:56 - Sweaty {hair stuck to face} selfies, for the win 🖤😋 - . . #runner  #runhappy  #runforlife  #runitfast  #instarun  #runtoinspire  #thyroiddisease  #holistichealth  #autoimmunedisease  #runningfervor  #strengthtraining  #womensrunningcommunity  #sponsored  #runnerscommunity  #worldrunners  #runnerslife  #biohmambassador  #runners  #runkeeper  #trailrunning 
{gut health} your gastrointestinal health is an important part of your overall health🌿 In order to absorb and utilize nutrients properly, we must support our digestion. If you are looking to {further balance} your gut microbiome further, check out @biohmhealth 💥 I have been using this probiotic for 2 months now and notice a {big difference in my overall gut health} ✨MKFIT to save 15%!! INFO: I love @biohmhealth because they contain different strains of bacteria that not all probiotics contain 👉🏽 Probiotics balance out our gut which {enhance our mood, metabolism, stress, bloating, and proven to relieve IBS distress, etc!!} #sponsored code: MKFIT
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D’EATS to the eats ☝🏽baked peppers with sautéed ground turkey in @wildfoodsco MCT oil & sea salt flakes (WILDMEL12 to save), herbs, spinach, cumin, and cayenne. ALSO, can add @wildfoodsco bone broth to the simmering ground turkey 👌🏽 added protein, gut health, and yumminess!
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#biohmambassador #realfood #eatrealfood #food52 #eats #whole30 #guthealth #paleo #paleolifestyle #foodprep #mealprep #healthymeals #foodismedicine #healthtips #probiotics #cleaneats #grainfree #foodblog #foodisfuel #aip #eatgoodfeelgood #healthyfoodshare #thenewhealthy
{gut health} your gastrointestinal health is an important part of your overall health🌿 In order to absorb and utilize nutrients properly, we must support our digestion. If you are looking to {further balance} your gut microbiome further, check out @biohmhealth 💥 I have been using this probiotic for 2 months now and notice a {big difference in my overall gut health} ✨MKFIT to save 15%!! INFO: I love @biohmhealth because they contain different strains of bacteria that not all probiotics contain 👉🏽 Probiotics balance out our gut which {enhance our mood, metabolism, stress, bloating, and proven to relieve IBS distress, etc!!} #sponsored  code: MKFIT - D’EATS to the eats ☝🏽baked peppers with sautéed ground turkey in @wildfoodsco MCT oil & sea salt flakes (WILDMEL12 to save), herbs, spinach, cumin, and cayenne. ALSO, can add @wildfoodsco bone broth to the simmering ground turkey 👌🏽 added protein, gut health, and yumminess! - . . #biohmambassador  #realfood  #eatrealfood  #food52  #eats  #whole30  #guthealth  #paleo  #paleolifestyle  #foodprep  #mealprep  #healthymeals  #foodismedicine  #healthtips  #probiotics  #cleaneats  #grainfree  #foodblog  #foodisfuel  #aip  #eatgoodfeelgood  #healthyfoodshare  #thenewhealthy 
{leg🍑🔥burner} stay LOWwww
Watch, save ——> repeat!
1. 60 seconds
2. 20-25 taps, each leg!
3. 45-60 seconds
x3-5 rounds
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MK info: Why the burn? Is it good? ↴
When doing squats or other strength training moves, as you complete more reps, your muscles begin to fatigue. Your body responds by producing lactic acid, which causes that tingling, heavy, or burning sensation, and lets you know when your muscles have had enough. It's [definitely a good thing] that you're feeling this sensation, because it's a sign that your [muscles are being challenged, which makes them stronger!! 🥩💪🏽] Just be sure to [listen to your body]... a good rule of thumb is to do as many reps as you can until you experience that slight burning, and then [give that muscle a break.]
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Happy hump day! 🖤
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#legdayworkout #functionaltraining #functionalfitness #bootcamp #workoutvideo #muscleup #strengthandconditioning #fitnessbody #fitgirls #fitsporation #healthandfitness #personaltrainer #strengthtraining #stronggirls #bodybuilder #gymshark #fitnessphysique #conditioning #fitnation #workouttime #fitnesstips #bodyweight #bodyweighttraining
{leg🍑🔥burner} stay LOWwww Watch, save ——> repeat! 1. 60 seconds 2. 20-25 taps, each leg! 3. 45-60 seconds x3-5 rounds - MK info: Why the burn? Is it good? ↴ When doing squats or other strength training moves, as you complete more reps, your muscles begin to fatigue. Your body responds by producing lactic acid, which causes that tingling, heavy, or burning sensation, and lets you know when your muscles have had enough. It's [definitely a good thing] that you're feeling this sensation, because it's a sign that your [muscles are being challenged, which makes them stronger!! 🥩💪🏽] Just be sure to [listen to your body]... a good rule of thumb is to do as many reps as you can until you experience that slight burning, and then [give that muscle a break.] - Happy hump day! 🖤 - . . #legdayworkout  #functionaltraining  #functionalfitness  #bootcamp  #workoutvideo  #muscleup  #strengthandconditioning  #fitnessbody  #fitgirls  #fitsporation  #healthandfitness  #personaltrainer  #strengthtraining  #stronggirls  #bodybuilder  #gymshark  #fitnessphysique  #conditioning  #fitnation  #workouttime  #fitnesstips  #bodyweight  #bodyweighttraining 
{total body core challenge} adding this little move into my routines with 🔥💪🏽 results. Core, shoulders, legs... all engaged! (If you hadn’t noticed, I like to move😋)
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Let’s talk CONSISTENCY ↴
MK inspo:
> form small {healthy habits}
> remember {why} you started
> set realistic {goals} and take it day by day
> remind yourself it will take {time}
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Enjoy the process of feeling good! 🖤
{total body core challenge} adding this little move into my routines with 🔥💪🏽 results. Core, shoulders, legs... all engaged! (If you hadn’t noticed, I like to move😋) - Let’s talk CONSISTENCY ↴ MK inspo: > form small {healthy habits} > remember {why} you started > set realistic {goals} and take it day by day > remind yourself it will take {time} - Enjoy the process of feeling good! 🖤
If you could go {anywhere} in the {world}, where would you go??! 👈🏽☀️ For me, I love being anywhere warm and by water!! Super calming and peaceful 🙏🏽
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For ladies wondering if they should {workout} on vacation, I think if you WANT to workout in a gym, then go for it! 💪🏽 And if not, try to find activities to do during the days to stay active. Swimming, bike riding, snorkeling, walks, outdoor fun - there’s so much to do 😍🙌🏽💪🏽 it’s your vacay, enjoy it! 🖤📷@mvandersluis
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Enjoy Saturday MK peeps 💯
If you could go {anywhere} in the {world}, where would you go??! 👈🏽☀️ For me, I love being anywhere warm and by water!! Super calming and peaceful 🙏🏽 - For ladies wondering if they should {workout} on vacation, I think if you WANT to workout in a gym, then go for it! 💪🏽 And if not, try to find activities to do during the days to stay active. Swimming, bike riding, snorkeling, walks, outdoor fun - there’s so much to do 😍🙌🏽💪🏽 it’s your vacay, enjoy it! 🖤📷@mvandersluis - Enjoy Saturday MK peeps 💯
{friyayys finisher💪🏽} kb overhead sumo squat, kb overhead sit-ups. 10 | 10 -> as many rounds as you can get in 10 minutes (rest when/if need)
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MK inspo:
📌 decide what you want and make progress towards your personal goals. Kick bootay every day 👊🏽
📌 recognize that no low or high is permanent. Have gratitude and contentment now.
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(In regards to the finisher, if form is good, speed it up!! 🔥 I did it slow and controlled for demonstration purposes - enjoy!!) Xoxox MK 🖤
{friyayys finisher💪🏽} kb overhead sumo squat, kb overhead sit-ups. 10 | 10 -> as many rounds as you can get in 10 minutes (rest when/if need) - MK inspo: 📌 decide what you want and make progress towards your personal goals. Kick bootay every day 👊🏽 📌 recognize that no low or high is permanent. Have gratitude and contentment now. - (In regards to the finisher, if form is good, speed it up!! 🔥 I did it slow and controlled for demonstration purposes - enjoy!!) Xoxox MK 🖤
{shoulder sculpt}
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Want a quick shoulder burn? I got you 🔥
Make sure to grab diff size DBs, you’ll need light/medium/heavy depending on strength!
👉🏽 4 exercises, 12-15 reps, 6 rounds
Go, go gooo
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📌save for lataa and let me know 🙃
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MK motivation: from the words of my hubby as he gave me a kiss this am: “think of 3 positive things that happen today😘”
{shoulder sculpt} - Want a quick shoulder burn? I got you 🔥 Make sure to grab diff size DBs, you’ll need light/medium/heavy depending on strength! 👉🏽 4 exercises, 12-15 reps, 6 rounds Go, go gooo - 📌save for lataa and let me know 🙃 - MK motivation: from the words of my hubby as he gave me a kiss this am: “think of 3 positive things that happen today😘”
{hey october 🙈☀️} 3 months left until 2019! Looking ahead like... Whaaaat?! 🤯🤪
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Throwing it back to this summa’ din that I made my hubby, d’EATS:
Sirloin wrapped in bacon ➕ arugula spinach salad w EVOO and vinegar ➕ homemade thick cut fries baked then tossed in @wildfoodsco MCT oil and him. sea salt over the grill (WILDMEL12 for discount)
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Who got there sweat on today?! 💪🏽💦
#thyroidhealing
{hey october 🙈☀️} 3 months left until 2019! Looking ahead like... Whaaaat?! 🤯🤪 - Throwing it back to this summa’ din that I made my hubby, d’EATS: Sirloin wrapped in bacon ➕ arugula spinach salad w EVOO and vinegar ➕ homemade thick cut fries baked then tossed in @wildfoodsco MCT oil and him. sea salt over the grill (WILDMEL12 for discount) - Who got there sweat on today?! 💪🏽💦 #thyroidhealing 
{M I N D S E T} every day is a new chance to get pumped and shine bright no matter what 💫
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👉🏽 Physical ability can only take you so far, mental training is key. And sometimes mental training is so much tougher! 🤦🏽‍♀️😝
MK tips:
1. Find light even in darkness, meaning stay positive / optimistic ☀️
2. Have a “believe in yourself” attitude; you can do it
3. Remain a student and always continue to learn and grow! Be eager to embrace new strategies, new ideas, new techniques
4. Set goals and have “check-ins” with yourself 👊🏽 sometimes ya gotta give yourself a little pep talk! 💁🏽‍♀️
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Even when we have physical setbacks or ailments, our mindset can push us through 🖤
happy Sunday! Xoxox MK {AI warrior👊🏽}
#runningfervor #worldrunners #runningterritory
#hashimotos #autoimmunewarrior
{M I N D S E T} every day is a new chance to get pumped and shine bright no matter what 💫 - 👉🏽 Physical ability can only take you so far, mental training is key. And sometimes mental training is so much tougher! 🤦🏽‍♀️😝 MK tips: 1. Find light even in darkness, meaning stay positive / optimistic ☀️ 2. Have a “believe in yourself” attitude; you can do it 3. Remain a student and always continue to learn and grow! Be eager to embrace new strategies, new ideas, new techniques 4. Set goals and have “check-ins” with yourself 👊🏽 sometimes ya gotta give yourself a little pep talk! 💁🏽‍♀️ - Even when we have physical setbacks or ailments, our mindset can push us through 🖤 happy Sunday! Xoxox MK {AI warrior👊🏽} #runningfervor  #worldrunners  #runningterritory  #hashimotos  #autoimmunewarrior 
{leg|booty sculpt}
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Foot placement during squats and presses make a difference at which area gets targeted! 🔥🏋🏽‍♀️
👉🏽 split lunges x12 each
👉🏽 narrow foot presses x12
👉🏽 sumo squats x10-12
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These few exercises target all of the upper leg muscles, so I fancy doing them together 💁🏽‍♀️🖤
{leg|booty sculpt} - Foot placement during squats and presses make a difference at which area gets targeted! 🔥🏋🏽‍♀️ 👉🏽 split lunges x12 each 👉🏽 narrow foot presses x12 👉🏽 sumo squats x10-12 - These few exercises target all of the upper leg muscles, so I fancy doing them together 💁🏽‍♀️🖤
😅🤣 who can relate?! 🙋🏽‍♀️
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{fall intentions} I can’t believe it’s going to be October. Mind 🤯 👉🏽 Do you set new goals for new seasons? I’m curious, lemme know! Fitness, health, home, etc 💫
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Currently “clearing the windshield” 😅  and re-organizing, reflecting on the year, and setting goals ahead as the year is wrapping up! (or atleast trying!!)
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Side note: not happy about cooler weather BUT super happy pumpkin eryythang is easier to get this time of year. Basic 💁🏽‍♀️
😅🤣 who can relate?! 🙋🏽‍♀️ - {fall intentions} I can’t believe it’s going to be October. Mind 🤯 👉🏽 Do you set new goals for new seasons? I’m curious, lemme know! Fitness, health, home, etc 💫 - Currently “clearing the windshield” 😅 and re-organizing, reflecting on the year, and setting goals ahead as the year is wrapping up! (or atleast trying!!) - Side note: not happy about cooler weather BUT super happy pumpkin eryythang is easier to get this time of year. Basic 💁🏽‍♀️
My {wellness} usually includes {sweat} 💦
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👉🏽 these compound moves will do just that!
45 sec on, 15 sec rest, cont’
x5-6 🔥🔥🔥
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Halfway through the week like 💃🏽
My {wellness} usually includes {sweat} 💦 - 👉🏽 these compound moves will do just that! 45 sec on, 15 sec rest, cont’ x5-6 🔥🔥🔥 - Halfway through the week like 💃🏽
{upper bod sculpt & balancing}
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🔥 unilateral exercises allow you to train away asymmetries such as imbalances and weaker sides.
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TIP: when doing these exercises, start with the weaker side. After working that side to fatigue, do the same number of reps on the stronger side.
🔴 x3-5 sets (each side)
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While you won’t be working to fatigue on the stronger side, you’ll be bringing the weaker side up to meet it, enabling you to strengthen both sides equally as you go forward {LIMITING injury and imbalances 👊🏽 and lookin’ miiiighty fine!} 😝💪🏽
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I cracked you a smile in this vid 🙈
{upper bod sculpt & balancing} - 🔥 unilateral exercises allow you to train away asymmetries such as imbalances and weaker sides. - TIP: when doing these exercises, start with the weaker side. After working that side to fatigue, do the same number of reps on the stronger side. 🔴 x3-5 sets (each side) - While you won’t be working to fatigue on the stronger side, you’ll be bringing the weaker side up to meet it, enabling you to strengthen both sides equally as you go forward {LIMITING injury and imbalances 👊🏽 and lookin’ miiiighty fine!} 😝💪🏽 - I cracked you a smile in this vid 🙈
{fudgy chocolate brownies} are step ☝🏽 in beating those Monday blues!
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Gluten free AND dairy free!
✓ moist
✓ nephews approved
✓ husband approved
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HACK: we take them out of the oven few minutes ahead of time for maximum gooey-ness and always extra coco oil 👌🏽
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Add-ins: optional and always a good idea— COLLAGEN!
(Further Foods MKFITNESS10)
Admittedly not the best baker or the best slicer 🙈 but always tryin’! 👅
{fudgy chocolate brownies} are step ☝🏽 in beating those Monday blues! - Gluten free AND dairy free! ✓ moist ✓ nephews approved ✓ husband approved - HACK: we take them out of the oven few minutes ahead of time for maximum gooey-ness and always extra coco oil 👌🏽 - Add-ins: optional and always a good idea— COLLAGEN! (Further Foods MKFITNESS10) Admittedly not the best baker or the best slicer 🙈 but always tryin’! 👅
{saturdays💪🏽sweat} 💦🏋🏽‍♀️
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Swiss ball variations [part duo]:
1️⃣ 15 hammy curls
2️⃣ 10-15 push-ups
3️⃣ 10-15 pikes
x3-4 (combine with other ball exercises a few videos back for full bod workout 🔥)
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🔵 i love using the ball bc besides developing good overall muscle tone for your body, it provides other benefits that range anywhere from rehabilitating back, hip, and knee injuries to delivering a powerful workout to improve core stability, posture, and muscle balance 👊🏽
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GUYS 💥 i blinked and its now fall 🙈🍂
{saturdays💪🏽sweat} 💦🏋🏽‍♀️ - Swiss ball variations [part duo]: 1️⃣ 15 hammy curls 2️⃣ 10-15 push-ups 3️⃣ 10-15 pikes x3-4 (combine with other ball exercises a few videos back for full bod workout 🔥) - 🔵 i love using the ball bc besides developing good overall muscle tone for your body, it provides other benefits that range anywhere from rehabilitating back, hip, and knee injuries to delivering a powerful workout to improve core stability, posture, and muscle balance 👊🏽 - GUYS 💥 i blinked and its now fall 🙈🍂
{F O C U S} the grind includes Friday! 👈🏽 TGIF, fit fam! 🏃🏽‍♀️ get it? 😏
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8 miles
8:56 pace
1:11:35
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MK Talk: What’s holding you back MK peeps?!? Fitness or not, think about it... then re-evaluate and make a plan to progress and grow 🖤 Self-love | Self-awareness, not self-ish. #runningfervor
#worldrunners #runningterritory
{F O C U S} the grind includes Friday! 👈🏽 TGIF, fit fam! 🏃🏽‍♀️ get it? 😏 - 8 miles 8:56 pace 1:11:35 - MK Talk: What’s holding you back MK peeps?!? Fitness or not, think about it... then re-evaluate and make a plan to progress and grow 🖤 Self-love | Self-awareness, not self-ish. #runningfervor  #worldrunners  #runningterritory 
{nourishing my body on the [inside and outside] too}
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Dinner plate d’EATS 🍽:
spiralized butternut squash sautéed in @wildfoodsco MCT oil (WILDMEL12 for discount) and sea salt flakes & sprinkled @nowfoodsofficial organic beef gelatin powder each side (seriously 👌🏽)➕ sautéed spinach in sea salt flakes ➕ rosemary herbed chicken ➕ avo
(AIP compliant and SO good)
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UPDATE: still using @freskincare post workouts face wash, silky smooth serum in PM, and spf - then occasionally the detox mask💥 Right now they are offering 30% the fall detox trio! Code: MKFIT!
(Purify Me + Detox Me + Revive Me)
Cleanses, moisturizes and re-energizes!
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One more session for the day and DONE.
🐪 day feels. You are awesome 👊🏽😆
{nourishing my body on the [inside and outside] too} - Dinner plate d’EATS 🍽: spiralized butternut squash sautéed in @wildfoodsco MCT oil (WILDMEL12 for discount) and sea salt flakes & sprinkled @nowfoodsofficial organic beef gelatin powder each side (seriously 👌🏽)➕ sautéed spinach in sea salt flakes ➕ rosemary herbed chicken ➕ avo (AIP compliant and SO good) - UPDATE: still using @freskincare post workouts face wash, silky smooth serum in PM, and spf - then occasionally the detox mask💥 Right now they are offering 30% the fall detox trio! Code: MKFIT! (Purify Me + Detox Me + Revive Me) Cleanses, moisturizes and re-energizes! - One more session for the day and DONE. 🐪 day feels. You are awesome 👊🏽😆