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    Melissa💫Fit
    @mkfitnes

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{Repost: client spotlight 🎬 because every change counts, small steps are big steps: *patience, *time and *consistency!} My client Gail has many goals, some of which are to feel good and walk better 👉🏽 Since training and doing lifestyle changes, she not only feels so much better, but she is continually reaching her goals and looks FABULOUS‼️ She dropped from a size 22 to a 18!!! Her excited smile, along with her son who wanted to train with her while he was in town, and the need for a smaller size wardrobe shows it all. Not to mention she kills every workout 👊🏽 Proud! 💯
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Happy Tuesday MK peeps 🖤
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#workoutmotivation #transformationtuesday #progress #bodypump #transformation #fitspo #progresspic #fitgoals #gymmotivation #progressnotperfection #fitnessgoals #weightlossmotivation #fitfamily #fitgirlsguide #weightlossjourney #personaltraining #strengthtraining #functionalfitness #functionaltraining
{Repost: client spotlight 🎬 because every change counts, small steps are big steps: *patience, *time and *consistency!} My client Gail has many goals, some of which are to feel good and walk better 👉🏽 Since training and doing lifestyle changes, she not only feels so much better, but she is continually reaching her goals and looks FABULOUS‼️ She dropped from a size 22 to a 18!!! Her excited smile, along with her son who wanted to train with her while he was in town, and the need for a smaller size wardrobe shows it all. Not to mention she kills every workout 👊🏽 Proud! 💯 - Happy Tuesday MK peeps 🖤 - . . #workoutmotivation  #transformationtuesday  #progress  #bodypump  #transformation  #fitspo  #progresspic  #fitgoals  #gymmotivation  #progressnotperfection  #fitnessgoals  #weightlossmotivation  #fitfamily  #fitgirlsguide  #weightlossjourney  #personaltraining  #strengthtraining  #functionalfitness  #functionaltraining 
“While eating healthy is the initial step to feeling your best, sometimes you can still fall into the trap of not hitting your goal weight 🤔”
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To lose weight you must be in a caloric deficit {no ifs, ands or buts about it} And {serving sizes / portion control} plays a HUGE role in that - understanding 1 tbsp vs 2 tbsp, 1/2 cup vs full, not to mention, portions can be deceiving 🥜 Healthy foods high in calories can halt your results. Foods like nuts, olive oil, dried fruit, nut butters, cheese and complex carbs are all fantastic but can add calories real quick if not watching serving sizes. [I encourage you to read labels & understand what you are putting into your body & serving sizes]
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DISCLAIMER: by no means am I “nut shaming” 😛 (I eat them!) but if going through a whole bag of trail mix / almonds in one day, that can be an extra 1,000+ calories without realizing. Anywho, this pertains to all calorie dense foods. I am saying this out of the goodness of my heart, and as your PT, because I have gotten a few questions in regard to weight loss recently 🤪🖤
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Foods pictured:
👉🏽 Dried fruit: 1/3 cup vs 2/3
👉🏽 Nut butter: 1 tbsp vs 2 tbsp
👉🏽 Olives: 6 vs 12
👉🏽 Almonds: 1/4 cup vs 1/2
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#mealprep #portioncontrol #nutrition #mealprepping #fitfoodie #foodprep #healthyeats #weightloss #cleanfood #eatgoodfeelgood #foodblogfeed #intuitiveeating #eatrealfood #fitnessfood #paleolifestyle #healthyeats #healthyhabits #paleo #healthyliving #foodismedicine #foodisfuel #eattherainbow #plantpower #eathealthy #mealplan
“While eating healthy is the initial step to feeling your best, sometimes you can still fall into the trap of not hitting your goal weight 🤔” - To lose weight you must be in a caloric deficit {no ifs, ands or buts about it} And {serving sizes / portion control} plays a HUGE role in that - understanding 1 tbsp vs 2 tbsp, 1/2 cup vs full, not to mention, portions can be deceiving 🥜 Healthy foods high in calories can halt your results. Foods like nuts, olive oil, dried fruit, nut butters, cheese and complex carbs are all fantastic but can add calories real quick if not watching serving sizes. [I encourage you to read labels & understand what you are putting into your body & serving sizes] - DISCLAIMER: by no means am I “nut shaming” 😛 (I eat them!) but if going through a whole bag of trail mix / almonds in one day, that can be an extra 1,000+ calories without realizing. Anywho, this pertains to all calorie dense foods. I am saying this out of the goodness of my heart, and as your PT, because I have gotten a few questions in regard to weight loss recently 🤪🖤 - Foods pictured: 👉🏽 Dried fruit: 1/3 cup vs 2/3 👉🏽 Nut butter: 1 tbsp vs 2 tbsp 👉🏽 Olives: 6 vs 12 👉🏽 Almonds: 1/4 cup vs 1/2 - . . #mealprep  #portioncontrol  #nutrition  #mealprepping  #fitfoodie  #foodprep  #healthyeats  #weightloss  #cleanfood  #eatgoodfeelgood  #foodblogfeed  #intuitiveeating  #eatrealfood  #fitnessfood  #paleolifestyle  #healthyeats  #healthyhabits  #paleo  #healthyliving  #foodismedicine  #foodisfuel  #eattherainbow  #plantpower  #eathealthy  #mealplan 
{whhoooowwwziii💪🏽🔥💦} nothing better than finishing off your day with a good HIIT / strength sesh 💥
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Watch | Swipe | Save | Repeat
1️⃣ Incline Tri Push Ups x10
2️⃣ Wall ball slams plank jump x45 sec (this one is 🔥 wait for the hat toss😋😂)
3️⃣ Wall sit w overhead medicine ball taps x30-45 sec
one is 🔥 wait for the hat toss😋😂)
4️⃣ Stability mountain climbers x30 sec
5️⃣ Wall sit w side to side med ball taps x30-45
👉🏽 Aim for 5 rounds of the circuit, or as many as you can manage (modify as needed!!), taking minimal rest between each exercise and 60-90 sec rest between each full round!
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Any questions, pop them below! 🖤💯
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#hiitworkout #corestrength #hiit #core #bodypump #personaltraining #shape #strengthandconditioning #bootcamp #bodyweight #wod #fitnessphysique #gymshark #toneitup #bodyweighttraining #pilates #homeworkout #cardio #fitchicks #bodygoals #sweat #workoutvideo #fitmoms #circuittraining #absworkout #kettlebell #exercises #functionaltraining #functionalfitness
{whhoooowwwziii💪🏽🔥💦} nothing better than finishing off your day with a good HIIT / strength sesh 💥 - Watch | Swipe | Save | Repeat 1️⃣ Incline Tri Push Ups x10 2️⃣ Wall ball slams plank jump x45 sec (this one is 🔥 wait for the hat toss😋😂) 3️⃣ Wall sit w overhead medicine ball taps x30-45 sec one is 🔥 wait for the hat toss😋😂) 4️⃣ Stability mountain climbers x30 sec 5️⃣ Wall sit w side to side med ball taps x30-45 👉🏽 Aim for 5 rounds of the circuit, or as many as you can manage (modify as needed!!), taking minimal rest between each exercise and 60-90 sec rest between each full round! - Any questions, pop them below! 🖤💯 - . . #hiitworkout  #corestrength  #hiit  #core  #bodypump  #personaltraining  #shape  #strengthandconditioning  #bootcamp  #bodyweight  #wod  #fitnessphysique  #gymshark  #toneitup  #bodyweighttraining  #pilates  #homeworkout  #cardio  #fitchicks  #bodygoals  #sweat  #workoutvideo  #fitmoms  #circuittraining  #absworkout  #kettlebell  #exercises  #functionaltraining  #functionalfitness 
{disclaimer: will run for food 😋} getting back in the groove of longer runs after my last race.
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6.20 miles
8:40 pace
Easy, steady run 🏃🏽‍♀️
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What’s your favorite post-run food??
Or post workout food?!
Comment below! 👇🏽
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(my jump game isn’t too strong 🤓🥴💃🏽)
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#runners #runningshoes #runhappy #fitnesstrainer #runnersworld #runitfast #trailrunning #runningmotivation #trailrun #runningterritory #runnersofinstagram #runkeeper #runnerscommunity #trailrunner #runninggirl
{disclaimer: will run for food 😋} getting back in the groove of longer runs after my last race. - 6.20 miles 8:40 pace Easy, steady run 🏃🏽‍♀️ - What’s your favorite post-run food?? Or post workout food?! Comment below! 👇🏽 - (my jump game isn’t too strong 🤓🥴💃🏽) . . #runners  #runningshoes  #runhappy  #fitnesstrainer  #runnersworld  #runitfast  #trailrunning  #runningmotivation  #trailrun  #runningterritory  #runnersofinstagram  #runkeeper  #runnerscommunity  #trailrunner  #runninggirl 
Your {thyroid} is your {body's silent workhorse} — most of the time, it functions smoothly that we forget it's there. BUT this little gland that sits at the base of your neck helps regulate your heartbeat, temperature, organs, metabolism & more, AND if it starts to go haywire, you will notice. An underactive thyroid, when the gland fails to produce enough thyroid hormone, can bring on a whole bunch of issues 👉🏽 [Genetics, an autoimmune condition, stress, & environmental toxins can all mess with your thyroid, AND so can your diet, WHICH is one factor you can {completely🍽control!} SO let’s feed and help heal our thyroid💯]
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GOOD FOODS: Seaweed! As pictured above ☝🏽 Many types of {seaweed} are full of iodine. Your thyroid needs {iodine} to work properly and produce enough {TH for your body's needs.} Don't get enough iodine, and you run the risk of hypothyroidism or a goiter (a thyroid gland that becomes enlarged to make up for the shortage of thyroid hormone). {I started adding the right amount of seaweed in weekly to my diet to help feed my lil thyroid guy.} I’ve been loving @seapointfarms seaweed bites ! Yummy, versatile, easy snacking {GF, non gmo, vegan, soy free} *** Just make sure moderation and to not over-do it! And talk to your doc if you are concerned about your iodine intake and thyroid!
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I got a few DMs about best and worst foods for thyroid, so over the course of time I’ll be discussing some ☺️
Your {thyroid} is your {body's silent workhorse} — most of the time, it functions smoothly that we forget it's there. BUT this little gland that sits at the base of your neck helps regulate your heartbeat, temperature, organs, metabolism & more, AND if it starts to go haywire, you will notice. An underactive thyroid, when the gland fails to produce enough thyroid hormone, can bring on a whole bunch of issues 👉🏽 [Genetics, an autoimmune condition, stress, & environmental toxins can all mess with your thyroid, AND so can your diet, WHICH is one factor you can {completely🍽control!} SO let’s feed and help heal our thyroid💯] - GOOD FOODS: Seaweed! As pictured above ☝🏽 Many types of {seaweed} are full of iodine. Your thyroid needs {iodine} to work properly and produce enough {TH for your body's needs.} Don't get enough iodine, and you run the risk of hypothyroidism or a goiter (a thyroid gland that becomes enlarged to make up for the shortage of thyroid hormone). {I started adding the right amount of seaweed in weekly to my diet to help feed my lil thyroid guy.} I’ve been loving @seapointfarms seaweed bites ! Yummy, versatile, easy snacking {GF, non gmo, vegan, soy free} *** Just make sure moderation and to not over-do it! And talk to your doc if you are concerned about your iodine intake and thyroid! - I got a few DMs about best and worst foods for thyroid, so over the course of time I’ll be discussing some ☺️
☝🏽 what would a be {Wednesday} without a super awesome {workout} KB routine 💯
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Grab 2 kettlebells (weight of choice) 👇🏽
1. KB overhead walking lunges 🔥
2. KB deadbugs
3. Alt straight leg lifts holding KB
3-5 rounds (modify as needed!)
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Add this as a challenge or finisher! 💯
Watch, save repeat and let me know 🤗 Happy Wednesday!
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@asics top @nbwomen leggings 🖤 Probably my new favorite black leggings 😘
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#lunges #bodypump #kettlebell #coreworkout #core #fitnessgoals #bodyweight #gymvideos #workoutroutine #workoutoftheday #wod #fitnessphysique #workoutvideo #fitstagram #tone #workouttime #homeworkout #functionaltraining #functionalfitness #strengthtraining
☝🏽 what would a be {Wednesday} without a super awesome {workout} KB routine 💯 - Grab 2 kettlebells (weight of choice) 👇🏽 1. KB overhead walking lunges 🔥 2. KB deadbugs 3. Alt straight leg lifts holding KB 3-5 rounds (modify as needed!) - Add this as a challenge or finisher! 💯 Watch, save repeat and let me know 🤗 Happy Wednesday! - @asics top @nbwomen leggings 🖤 Probably my new favorite black leggings 😘 - . . #lunges  #bodypump  #kettlebell  #coreworkout  #core  #fitnessgoals  #bodyweight  #gymvideos  #workoutroutine  #workoutoftheday  #wod  #fitnessphysique  #workoutvideo  #fitstagram  #tone  #workouttime  #homeworkout  #functionaltraining  #functionalfitness  #strengthtraining 
{kickin’ Monday in the 🍑}
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3 exercises🔥🦵🏽:
1. Standing leg press
2. Front foot elevated lunges holding kettlebell overhead!
3. KB squats, get lowww
Repeat 3-4x 🥵🔥🙂
(as always, modify as needed!!)
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⭕️save to add some new leg day / booty exercises to your routine! 💪🏽 face game going strong 🥴
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Monday MK inspo: wake up with intent. Write it down. Get stuff done 👊🏽
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Happy Monday! 🖤
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#legworkout #workoutroutine #workouttime #workoutvideo #fitgoals #legday #bootygainz #musclegain #girlsthatlift #strengthtraining #bootcamp #bodyweight #muscleup #bodypump #exercises #kettlebell #trainhard #functionaltraining #functionalfitness
{kickin’ Monday in the 🍑} - 3 exercises🔥🦵🏽: 1. Standing leg press 2. Front foot elevated lunges holding kettlebell overhead! 3. KB squats, get lowww Repeat 3-4x 🥵🔥🙂 (as always, modify as needed!!) - ⭕️save to add some new leg day / booty exercises to your routine! 💪🏽 face game going strong 🥴 - Monday MK inspo: wake up with intent. Write it down. Get stuff done 👊🏽 - Happy Monday! 🖤 - . . #legworkout  #workoutroutine  #workouttime  #workoutvideo  #fitgoals  #legday  #bootygainz  #musclegain  #girlsthatlift  #strengthtraining  #bootcamp  #bodyweight  #muscleup  #bodypump  #exercises  #kettlebell  #trainhard  #functionaltraining  #functionalfitness 
{I 🖤 feeling good, saving 💵 & ⏰} those are some reasons I like to meal prep. Because let’s be honest, this girl right here 🙋🏽‍♀️ does not like to food shop or spend hours cooking 🙈 but I do it! Quick & Mini preps: when I prep for a few days ahead, I don’t spend the next few days figuring out where to stop for food, how much it will cost, etc.! AND since having autoimmune thyroiditis or hashimotos and celiacs, I’ve had to make some slight food adjustments, which at first we’re 🥶 but now have become a way of life and feeling good 🙏🏽✨
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Prep deets: sautéed veggies in @wildfoodsco MCT oil and bone broth protein (WILDMEL12 for discount!) + coconut date balls + cubed butternut squash with sautéed venison 🙌🏽 & parsnips + plums + bluebs + turkey burgers + chicken + brussels with @fishernutsbrand walnuts and @organictraditions crans + avo that will smear on everything 🥑😏🤤 and my @biohmhealth probiotic - daily!! (MKFIT for discount!)
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Anyone else not like food shopping???! 🧐🤓🥴
{I 🖤 feeling good, saving 💵 & ⏰} those are some reasons I like to meal prep. Because let’s be honest, this girl right here 🙋🏽‍♀️ does not like to food shop or spend hours cooking 🙈 but I do it! Quick & Mini preps: when I prep for a few days ahead, I don’t spend the next few days figuring out where to stop for food, how much it will cost, etc.! AND since having autoimmune thyroiditis or hashimotos and celiacs, I’ve had to make some slight food adjustments, which at first we’re 🥶 but now have become a way of life and feeling good 🙏🏽✨ - Prep deets: sautéed veggies in @wildfoodsco MCT oil and bone broth protein (WILDMEL12 for discount!) + coconut date balls + cubed butternut squash with sautéed venison 🙌🏽 & parsnips + plums + bluebs + turkey burgers + chicken + brussels with @fishernutsbrand walnuts and @organictraditions crans + avo that will smear on everything 🥑😏🤤 and my @biohmhealth probiotic - daily!! (MKFIT for discount!) - Anyone else not like food shopping???! 🧐🤓🥴
{women & weight training} weight lifting and various forms of strength training are {essential} for women, especially as we age! We do not have to be scared to get “bulky” ladies — you will not become the next Arnold Schwarzenegger!
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WHY strength training is essential:
💥 boost bone density
💥 burns more fat
💥 get strong
💥 reduce risk of injury
There are SO many reasons. Be proactive with your weight training... AND it does NOT matter what level you are at, just get to it and be patient with yourself. Change takes time.
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Happy Friyayyy MK team 💪🏽
@fabletics matching set 🖤🖤🖤
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#strength #weighttraining #liftweights #strengthtraining #muscleup #gymgirls #girlsthatlift #fitnessphysique #bodypump #fitchicks #lifting #classicphysique #myfabletics #bodytransformation #fitspo #workouttime #healthandfitness #fitjourney #strengthandconditioning #fitwomen #trainhard #fitnesstrainer
{women & weight training} weight lifting and various forms of strength training are {essential} for women, especially as we age! We do not have to be scared to get “bulky” ladies — you will not become the next Arnold Schwarzenegger! - WHY strength training is essential: 💥 boost bone density 💥 burns more fat 💥 get strong 💥 reduce risk of injury There are SO many reasons. Be proactive with your weight training... AND it does NOT matter what level you are at, just get to it and be patient with yourself. Change takes time. - Happy Friyayyy MK team 💪🏽 @fabletics matching set 🖤🖤🖤 - . . #strength  #weighttraining  #liftweights  #strengthtraining  #muscleup  #gymgirls  #girlsthatlift  #fitnessphysique  #bodypump  #fitchicks  #lifting  #classicphysique  #myfabletics  #bodytransformation  #fitspo  #workouttime  #healthandfitness  #fitjourney  #strengthandconditioning  #fitwomen  #trainhard  #fitnesstrainer 
{“can I still reach my goals with short workouts?” YES 💯} Sometimes it is impossible to fit a full hour workout into your busy day. Even if you have 10 minutes to spare here and there, you can get a quick workout that helps meet your fitness goals 💪🏽🏆 Or maybe you have 10 minutes in the AM and 10 minutes in the PM — it is ok to split your workouts up!
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Early AM run then did this 10 minute core and tricep focused circuit mid day🔥 with some fun at the end 😜🤓 wait for itttttt 🙈🥴 Always trying to work on core strength! 💃🏽
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Happy Wednesday MK team 🖤
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@fabletics leggings 🥰
{“can I still reach my goals with short workouts?” YES 💯} Sometimes it is impossible to fit a full hour workout into your busy day. Even if you have 10 minutes to spare here and there, you can get a quick workout that helps meet your fitness goals 💪🏽🏆 Or maybe you have 10 minutes in the AM and 10 minutes in the PM — it is ok to split your workouts up! - Early AM run then did this 10 minute core and tricep focused circuit mid day🔥 with some fun at the end 😜🤓 wait for itttttt 🙈🥴 Always trying to work on core strength! 💃🏽 - Happy Wednesday MK team 🖤 - @fabletics leggings 🥰
{define YOUR healthy} a healthy lifestyle doesn’t mean always bringing veggies and hummus to work or working out a solid 3-4 days a week. It should be a {way of living} that promotes {optimal physical health} which will slightly vary person to person.
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MK suggestions: 1. make movement apart of your daily function. It is essential for our well being and internal organs. Often times people are so stationary throughout the day, so setting reminders to {get up and move!} 10 minutes, 20 minutes 30 minutes. Walking. Stretching. Lifting. Find the best for you! 2. Nurture your mind. Life can be unpredictable so when we nurture our mind, as we do our bodies, we will be able to cope better with a busy schedule. Make your mind flexible so that you can handle and do impromptu events and develop your healthy lifestyle, not just the “on again - off again” lifestyle.
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ALSO, how beautiful is this picture?!!! 🥰📸 @travellingthroughtheworld this was taken in Bali!
{define YOUR healthy} a healthy lifestyle doesn’t mean always bringing veggies and hummus to work or working out a solid 3-4 days a week. It should be a {way of living} that promotes {optimal physical health} which will slightly vary person to person. - MK suggestions: 1. make movement apart of your daily function. It is essential for our well being and internal organs. Often times people are so stationary throughout the day, so setting reminders to {get up and move!} 10 minutes, 20 minutes 30 minutes. Walking. Stretching. Lifting. Find the best for you! 2. Nurture your mind. Life can be unpredictable so when we nurture our mind, as we do our bodies, we will be able to cope better with a busy schedule. Make your mind flexible so that you can handle and do impromptu events and develop your healthy lifestyle, not just the “on again - off again” lifestyle. - ALSO, how beautiful is this picture?!!! 🥰📸 @travellingthroughtheworld this was taken in Bali!
{upper body pump💪🏽} use whatever weights you feel comfortable! This is low impact, back to basics upper body sculpting.
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5 exercises, 12-15 reps, 3 rounds
1. Hammer curl to lat raises
2. Close grip to open press
3. Bicep curl
4. Chest press
5. Tricep kick back
Watch ⏩ Save ⏩ Repeat
and let me know how it goes!! 🔥
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Sometimes clients will start to feel the burn & then want to stop, however, if your form is still good you want to push beyond the burn & go for a couple more reps. WHY? The muscles must be challenged in order to improve the look or function, and working to fatigue is how you can challenge a muscle.
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MK motivation: YOU are tough. You can do anything.
Happy Monday 🖤
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🥰 MONDAY DEALS‼️been wanting to trying @biohmhealth probiotics?? TODAY everything on there site is 30% off PLUS an extra 15% off at checkout with the code MKFIT! I take the probiotic daily! ‼️ ALSO @freskincare has 50% off every single item!!! I am obsessed with the tinted moisturizer!! And it stays all day and doesn’t run when I sweat 💦
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Leggings: @yogaliciousnyc 🙌🏽💯
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#sweat #bodypump #upperbody #weighttraining #functionaltraining #girlswithmuscles #workoutvideo #fitnesstips #bodyweight #homeworkout #mondaymotivation #toned #weights #workoutoftheday #workouts #fitgirls #bbg #bodypositivity #fitgoals #bodygoals #fitnation #armworkout #strengthandconditioning #fitnessphysique #circuittraining #functionalfitness
{upper body pump💪🏽} use whatever weights you feel comfortable! This is low impact, back to basics upper body sculpting. - 5 exercises, 12-15 reps, 3 rounds 1. Hammer curl to lat raises 2. Close grip to open press 3. Bicep curl 4. Chest press 5. Tricep kick back Watch ⏩ Save ⏩ Repeat and let me know how it goes!! 🔥 - Sometimes clients will start to feel the burn & then want to stop, however, if your form is still good you want to push beyond the burn & go for a couple more reps. WHY? The muscles must be challenged in order to improve the look or function, and working to fatigue is how you can challenge a muscle. - MK motivation: YOU are tough. You can do anything. Happy Monday 🖤 - 🥰 MONDAY DEALS‼️been wanting to trying @biohmhealth probiotics?? TODAY everything on there site is 30% off PLUS an extra 15% off at checkout with the code MKFIT! I take the probiotic daily! ‼️ ALSO @freskincare has 50% off every single item!!! I am obsessed with the tinted moisturizer!! And it stays all day and doesn’t run when I sweat 💦 - Leggings: @yogaliciousnyc 🙌🏽💯 - . . #sweat  #bodypump  #upperbody  #weighttraining  #functionaltraining  #girlswithmuscles  #workoutvideo  #fitnesstips  #bodyweight  #homeworkout  #mondaymotivation  #toned  #weights  #workoutoftheday  #workouts  #fitgirls  #bbg  #bodypositivity  #fitgoals  #bodygoals  #fitnation  #armworkout  #strengthandconditioning  #fitnessphysique  #circuittraining  #functionalfitness 
{F O C U S} summer’s over, it’s cold, I know.. BUT, it’s no time to sit on our tushys waiting for warmer days. The time is now!
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FOCUS: a center of activity or attraction. A point of concentration. The time is now to focus on your health... AND this upper body sculpt! 💪🏽
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Cable work, work work workk 💯
3 exercises
10-15 reps depending on the load
3-4 sets 💪🏽
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Shout out to all my MK peeps who put in the work this week and kept it going 🙌🏽🙌🏽💪🏽 Super proud and super awesome 🖤‼️
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💥SIDENOTE: @freskincare is having 50% Friday and Monday 11/26!!! It’s Argan Oil based. And if interested, it’s paraben free, gluten free, mineral oil free, etc. and does not clog pores!! Made for chicka that sweat and want to feel good!!! 😘😋
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Shout out to @nbwomen for the amazingly fitted and colorful top👚🥰
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#backworkout #upperbody #athletictraining #gymgirls #back #personaltrainer #weighttraining #fitsporation #healthandfitness #healthspo #wod #workouts #toneitup #strengthtraining #bodytransformation #muscleup #workoutvideo #workoutroutine #trainer #coreworkout #functionaltraining #functionalfitness #workouttime #bodypump
{F O C U S} summer’s over, it’s cold, I know.. BUT, it’s no time to sit on our tushys waiting for warmer days. The time is now! - FOCUS: a center of activity or attraction. A point of concentration. The time is now to focus on your health... AND this upper body sculpt! 💪🏽 - Cable work, work work workk 💯 3 exercises 10-15 reps depending on the load 3-4 sets 💪🏽 - Shout out to all my MK peeps who put in the work this week and kept it going 🙌🏽🙌🏽💪🏽 Super proud and super awesome 🖤‼️ - 💥SIDENOTE: @freskincare is having 50% Friday and Monday 11/26!!! It’s Argan Oil based. And if interested, it’s paraben free, gluten free, mineral oil free, etc. and does not clog pores!! Made for chicka that sweat and want to feel good!!! 😘😋 - Shout out to @nbwomen for the amazingly fitted and colorful top👚🥰 . . #backworkout  #upperbody  #athletictraining  #gymgirls  #back  #personaltrainer  #weighttraining  #fitsporation  #healthandfitness  #healthspo  #wod  #workouts  #toneitup  #strengthtraining  #bodytransformation  #muscleup  #workoutvideo  #workoutroutine  #trainer  #coreworkout  #functionaltraining  #functionalfitness  #workouttime  #bodypump 
{almond butter chocolate coconut cups} I’ll be 💯 making another batch of these because they are all gone now 🙈👀
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These bites keep me seriously fueled between clients💪🏽🥰 {GF, DF, Paleo, no refined sugars and (vegan if you forgo the collagen) and NO bake!}
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D’Eats 👅: @nutiva coconut flour, @wildfoodsco raw chocolate powder (WILDMEL12 for discount), @nutiva coconut oil, liquid sweetener (I used @dvashorganics date syrup), @wild_friends nut butter + @wildfoodsco pink him sea salt (WILDMEL12 discount)
**Optional: @wildfoodsco collagen peptides 🙌🏽 (WILDMEL12 discount)
****i keep them in the fridge or freezer, they are melt in your mouth kinda deal 🍫
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These are whole-food based, with all the right nutrients and flavors to hit the spot💥 who wants to try some??!
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@brooksrunning kicks in the distance 👟 with my @underarmourwomen socks keeping me super warm as the temps drop ❄️🙏🏽 love them!
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#ad #treatyoself #chocolates #foodprep #foodblogfeed #eatgoodfeelgood #paleo #guthealth #foodismedicine #eatrealfood #veganrecipes #coconut #aip #macros #snacktime #hashimotos #celiac #glutenfreeliving #foodisfuel #foodiegram #eats #healthyeats #cleaneats #fitjourney #runkeeper #fudge #healthyfoodshare #treats #eatandtreats
{almond butter chocolate coconut cups} I’ll be 💯 making another batch of these because they are all gone now 🙈👀 - These bites keep me seriously fueled between clients💪🏽🥰 {GF, DF, Paleo, no refined sugars and (vegan if you forgo the collagen) and NO bake!} - D’Eats 👅: @nutiva coconut flour, @wildfoodsco raw chocolate powder (WILDMEL12 for discount), @nutiva coconut oil, liquid sweetener (I used @dvashorganics date syrup), @wild_friends nut butter + @wildfoodsco pink him sea salt (WILDMEL12 discount) **Optional: @wildfoodsco collagen peptides 🙌🏽 (WILDMEL12 discount) ****i keep them in the fridge or freezer, they are melt in your mouth kinda deal 🍫 - These are whole-food based, with all the right nutrients and flavors to hit the spot💥 who wants to try some??! ——————————————————— @brooksrunning kicks in the distance 👟 with my @underarmourwomen socks keeping me super warm as the temps drop ❄️🙏🏽 love them! - . . #ad  #treatyoself  #chocolates  #foodprep  #foodblogfeed  #eatgoodfeelgood  #paleo  #guthealth  #foodismedicine  #eatrealfood  #veganrecipes  #coconut  #aip  #macros  #snacktime  #hashimotos  #celiac  #glutenfreeliving  #foodisfuel  #foodiegram  #eats  #healthyeats  #cleaneats  #fitjourney  #runkeeper  #fudge  #healthyfoodshare  #treats  #eatandtreats 
{fire up the legs} quads, hammys, glutes, calves all getting involved and having a killer party with these exercises🔥🤙🏽
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Add them to your next leg day:
👉🏽 Front foot elevated double KB split squats
(each leg)
👉🏽 Double KB deadlift
8-12 reps (depending on the load, I am holding two 20lb KB)
x3-5 rounds 🥵🔥
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The double KB Split Squat is a great exercise to improve the strength of the quads, medial hamstrings, adductors and calves. The exercise also helps to re-establish normative flexibility of the hip flexors 💃🏽
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Feel good mood & move 💪🏽🤓🖤
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#fitnessgoals #workoutroutine #gymgirls #workouttime #fitnesslifestyle #wod #legworkout #lunges #fitnessphysique #fitnesstrainer #bodyweight #strongnotskinny #legday #fitnesstips #muscleup #bodygoals #gymshark #girlsthatlift #kettlebell #lifting #weighttraining #healthspo #tone #strengthtraining #functionalfitness #healthandfitness #functionaltraining
{fire up the legs} quads, hammys, glutes, calves all getting involved and having a killer party with these exercises🔥🤙🏽 - Add them to your next leg day: 👉🏽 Front foot elevated double KB split squats (each leg) 👉🏽 Double KB deadlift 8-12 reps (depending on the load, I am holding two 20lb KB) x3-5 rounds 🥵🔥 - The double KB Split Squat is a great exercise to improve the strength of the quads, medial hamstrings, adductors and calves. The exercise also helps to re-establish normative flexibility of the hip flexors 💃🏽 - Feel good mood & move 💪🏽🤓🖤 - . . #fitnessgoals  #workoutroutine  #gymgirls  #workouttime  #fitnesslifestyle  #wod  #legworkout  #lunges  #fitnessphysique  #fitnesstrainer  #bodyweight  #strongnotskinny  #legday  #fitnesstips  #muscleup  #bodygoals  #gymshark  #girlsthatlift  #kettlebell  #lifting  #weighttraining  #healthspo  #tone  #strengthtraining  #functionalfitness  #healthandfitness  #functionaltraining 
{fall fashion vibes - PT version} transitioning from summer to fall, fall to winter smoothly with my active wear 🖤❄️
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Thanks to @rbxactive 👉🏽 check out the sales they are having this week PLUS take an extra 15% off with the discount code MKFITNESS15 ‼️
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MK fun fact: I own probably too many black leggings to count... BUT, each are totally different and each serve different purposes 🤓
🥊 Do you like your activewear bright and colorful or stick to dark??!
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Happy Tuesday MK peeps 🖤
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#ad #activewear #activelifestyle #fallfashion #gymwear #fitnessgear #fitnesstrainer #bodypump #functionaltraining #bloggerstyle #healthspo #fitgoals #fitwomen #fitnation #bloggerlife #fitnessfashion #outdoorlife #adventuring
{fall fashion vibes - PT version} transitioning from summer to fall, fall to winter smoothly with my active wear 🖤❄️ - Thanks to @rbxactive 👉🏽 check out the sales they are having this week PLUS take an extra 15% off with the discount code MKFITNESS15 ‼️ - MK fun fact: I own probably too many black leggings to count... BUT, each are totally different and each serve different purposes 🤓 🥊 Do you like your activewear bright and colorful or stick to dark??! - Happy Tuesday MK peeps 🖤 - . . #ad  #activewear  #activelifestyle  #fallfashion  #gymwear  #fitnessgear  #fitnesstrainer  #bodypump  #functionaltraining  #bloggerstyle  #healthspo  #fitgoals  #fitwomen  #fitnation  #bloggerlife  #fitnessfashion  #outdoorlife  #adventuring 
🤣🤣🤣 Am I the only one????
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MK Sunday pause: ⭐️ gold star for everyone who made it out of bed today, whether you smashed a workout, prepped some good food or just managed to find out what type of cheese you would be 😋
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We live in a “go-go-go” society, so my challenge to you today is to pause and reflect. Reflect where you were maybe one year ago, or 1 month ago, and be happy with yourself 🖤 and go into Monday like: new day, new week, new goals 👊🏽🎉
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ALSO, anyone else notice all the new emojis 🥴🥶🥵🥳🥴🥴🥰this is going to get exciting🦵🏽🦶🏽🦷
🤣🤣🤣 Am I the only one???? - MK Sunday pause: ⭐️ gold star for everyone who made it out of bed today, whether you smashed a workout, prepped some good food or just managed to find out what type of cheese you would be 😋 - We live in a “go-go-go” society, so my challenge to you today is to pause and reflect. Reflect where you were maybe one year ago, or 1 month ago, and be happy with yourself 🖤 and go into Monday like: new day, new week, new goals 👊🏽🎉 - ALSO, anyone else notice all the new emojis 🥴🥶🥵🥳🥴🥴🥰this is going to get exciting🦵🏽🦶🏽🦷
🔥killer {10-15min} circuit🔥
Minimal equipment
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3 exercises|45 sec|x3-5
🔸bear crawl rows
🔸bear crawl shoulder taps
🔸reverse plank toe touch
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If it is important to you, you will find a way!
If not, you will find an excuse 🤷🏽‍♀️💪🏽
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Follow along at home, at the gym, on vacay...
here we go MK peeps! 🖤
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@fabletics attire comin’ in hot 🔥
obsessed with this set 😍 check em outtt📸🙌🏽
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#homeworkout #fitnesstrainer #personaltrainer #fitnessinspiration #workoutvideo #workingout #bodyweighttraining #abworkout #core #coreworkout #absworkout #bodyweight #fitgoals #workoutroutine #workouttime #gymfit #fitnessphysique #functionaltraining #functionalfitness #strengthtraining
🔥killer {10-15min} circuit🔥 Minimal equipment - 3 exercises|45 sec|x3-5 🔸bear crawl rows 🔸bear crawl shoulder taps 🔸reverse plank toe touch - If it is important to you, you will find a way! If not, you will find an excuse 🤷🏽‍♀️💪🏽 - Follow along at home, at the gym, on vacay... here we go MK peeps! 🖤 - @fabletics attire comin’ in hot 🔥 obsessed with this set 😍 check em outtt📸🙌🏽 . . #homeworkout  #fitnesstrainer  #personaltrainer  #fitnessinspiration  #workoutvideo  #workingout  #bodyweighttraining  #abworkout  #core  #coreworkout  #absworkout  #bodyweight  #fitgoals  #workoutroutine  #workouttime  #gymfit  #fitnessphysique  #functionaltraining  #functionalfitness  #strengthtraining