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No Gym? No Problem! Get yourself outside and get your sweat on! 💦 This high energy series incorporates squatting, lunging, band work, jumping and bounding! - ✭ Wide Jump Squat to Split Squat ✭ Start in a wide squat position. As you come out of your squat, jump to touch your feet in the center. Then, turn 90 degrees and jump out to a split squat. Return to the center, turn back to 90 degrees to squat and repeat on the other side. - ✭Banded Standing Leg Lifts ✭ With the band above the knees, stand sideways to a wall or railing. Hold the railing with one hand while the other leg drives out to the side. Turn the toes down toward the ground to have maximum engagement from the glutes! - ✭ Banded Standing Leg Extension ✭ With the band above the knees, stand facing the wall or railing. Lean forward and stay in this forward lean the whole time. Extend one leg behind you and pulse. Repeat on the other side. - ✭ Banded Split Squat ✭ With the band above the knees, start in a split squat position. Pulse in this position without coming to a full stand. Repeat on the other side! - ✭ Banded Pop Squats ✭ With the band above the knees start with the feet together. Hop into a squat position, sink into your squat and hop back to your starting position and repeat. - ✭ Banded Squat Pulses ✭ With the band above the knees, sink into your squat position and pulse a few inches up and down without going into a full standing position. - ✭ Alternating Walking Lunges ✭ Using your body weight only, lunge forward and alternate legs each rep. - ✭ Squat Pulse to Forward Bound ✭ Start in your squatting position. Do one squat pulse and bound forward. Repeat this movement moving forward. Try to absorb your landing as your bound and sink into the next squat pulse. - ✭ Walking Lunge w/ Pulse ✭ Alternating walking lunges forward, but this time at the bottom position of the lunge, do a small pulse before stepping into the next lunge. - ✭ Alt Split Squat Pulse and Hop ✭ Start in a split squat position. Sink into the low position and pulse. Right after you pulse, jump out of that position and switch legs. - 🖤For more workouts like this, make sure to subscribe to my @fitplan_app program 🖤 #ad
“Your life does not get better by chance, it gets better by change.” I say this all the time and I will say it again, YOU have the power to make a change!!! YOU are capable of anything you put your mind to. YOU just need to want it bad enough. Remember, you’re not alone. Reach out and you’ll get all the love and support you need!! Ladies, join my private Facebook group filled with over 30,000 women from all around the world. I started this group because I wanted to empower women to have a place to talk, share ideas, motivate each other, uplift each other, and change each others life in a positive way!! — Link in my bio 💙
I often forget to take a moment and think about how far I’ve come on my fitness journey. I am not perfect and have many days where I make bad decisions. I feel much better about my accomplishments now when I take a step back and look at all of my hard work. Everyday we make choices that seem like they don’t matter (big or small). We either wake up with our alarm, or we hit the snooze button a few times. We either make a healthy prepped breakfast and lunch, or we grab a quick unhealthier option on the go. We either limit ourselves to one treat, or we eat as much as we want. Either choice won’t have an immediate effect, but they do matter! How are you bettering yourself today? Let’s work on making better choices together, link in my bio to train with me :) #mondaymotivation
HAPPY SATURDAY! What is everyone getting into this weekend?! Currently wishing I was here right now while I’m currently icing my leg, stuffing my face, and snowed in 🤦🏻♀️ ❄️
I could write you 100 motivation quotes. I could show you 100 before and after pics I could give you a healthy meal plan to follow But the truth is, YOU need to want it bad enough to get off your couch and put in the work! MINDSET IS EVERYTHING, YOU GOT THIS BABES ❤️
These 3 ways to top your apples are THE answer for your next snack attack. They are crisp, sweet, super easy to make, and give you the option of sweet AND savory. Apples are very rich in antioxidants and THEY ARE DELICIOUS!! ~ Save this post for later ~ when you are making yourself or your kids a snack! APPLE SLICE 1 - CRUNCHY APPLE TUNA BITES 🍎 6 ounces tuna in spring water, drained 🍎 1 to 2 tablespoons mayo 🍎1/4 small white onion, diced very small 🍎Everything bagel seeds 🍎1 tsp fresh lemon juice 🍎Salt to taste 🍎3 Tbsp chopped dried cranberries APPLE SLICE 2 - PEANUT BUTTER APPLE SLICES 🍏 1 to 2 Tablespoons peanut butter 🍏2 tablespoons raw chopped cashew 🍏Sprinkle of cinnamon APPLE SLICE 3 - COTTAGE CHEESE APPLE SLICES 🍎 3 tablespoons Cottage cheese 🍎 Honey to taste 🍎 Cranberries
We are two weeks into 2020, wow!!! Take the time today to write out where you want to be in 3 months. Write what you want to accomplish (I’m a believer in short-term goals over long!) Now, create a plan and envision the end result. The plan is your day to day or week to week path to get to that end goal. Write them down, put them in your schedule, and follow through. Time moves fast. Life is short. Get to work, YOU GOT THIS FAM💪🏼 #americancopperbuildings @blendjet #ad
Grocery shopping is one of my favorite things because @idreamaboutfood ( or in the winter I’m guilty of ordering my groceries online) ⠀BUTTTTT Food shopping can make or break your goals. If it ends up in your cart, it will end up in your mouth, ya know what I mean? ⠀ ⠀ That’s why I have a few tips to set yourself up for success:⠀ - 1️⃣ PLAN! I always figure out what healthy dishes I want to cook and eat for the next few days. Then I’ll make a grocery list according to that. That way I know I am more likely to get just what I need and not the pints of ice creams and oreos that I want and are calling my name when I pass by them.⠀ - 2️⃣ Order groceries online. If you have a hard time stopping yourself from placing all of your guilty pleasures in your cart, try ordering online. It also makes you more aware of how much money you are spending, which could stop you from adding impulsive picks to your cart!! - 3️⃣Shop the perimeter of the grocery store, where fresh foods like fruits, vegetables, meat, fish and less packaged foods are. Avoid the center aisles where junk food is! -⠀ 4️⃣ DON’T SHOP HUNGRY. Whenever I shop hungry I grab everything in sight..literally. - 😍 Would anyone like to see a youtube video or blog post about what my weekly grocery trip looks like along with meal prep ideas? Let me know in the comments below
STEPPING INTO THE WEEKEND WITH THIS STAIR MASTER BURN BABY!! Here are some of my favorite moves to try at your next cardio session! Make sure you don’t forget to bookmark this video and tag a friend you want to sweat with : ) LINK in my bio for my workout programs @motivationforfitness
Have a cherry on top kind of day Fam!!! Best 🍒 caption wins a lil 🎁 ( comment below )
This is your Monday morning reminder that you can handle whatever this week throws at you! I love hearing from you guys that have joined me on the @fitplan_app and started my 21 day challenge!! I am SO excited for you guys to start your new year and fitness journey with me!! For those of you that haven’t checked it out yet, the link is in my bio for you to get your FREE week trial ( It is never too late) Comment below any questions you have and make sure you message me so I can invite you into my private Facebook group! 💗 #ad
We ALL start somewhere. Not just in health and fitness, but life! Were you an expert when you started your first job? Did you get promoted in your first two weeks? Was your first relationship the one you can still say you’re in today? Some people may be able to answer yes, but a lot of people have to face these struggles over the course of their lives. It’s not something that happens overnight. So how can you expect your fitness journey to be the same? We all love some instant gratification 🙌🏼 ( Like the way dark chocolate hits my 💗) But your health isn’t where you should expect that, it’s where you should expect persistence and consistency to create serious results! If you bring the effort & open mind, I’ll bring all of the tools to help you come a little more into your own in 2020 🎊
Everyday we have a choice. Wake up. Show up. Don’t give up. Work hard Do good. Be Nice. SO HERE IS YOUR DAILY REMINDER THAT YOU ARE AMAZING AND TO GO KICK SOME BUTT!
HELLO 2020!! MY NEW 21 DAY CHALLENGE IS NOW LIVE!! Link in my bio to start your FREE week trial 💪🏼 I’ve been working hard on this one to make it everything you have been asking for. Heres the breakdown: This is a 21 day challenge with ZERO rest days. Yes, thats right, no rest days. If youre worried about finding time to fit in a workout everyday for three weeks straight, dont worry, Ive got you covered! - Equipment needed = Bands, Dumbbells, Barbells, Mat, Ball - Whos ready to get sweaty and workout with me?! #ad