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Fitness tips and tricks

Here to help you reach your fitness goals with short workouts you can do at home or in the gym �

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15/01/2021

FULL LEG DAY😈
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I swear nothing makes you feel better than a great lift.
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There are so many befits to lifting I can’t even express how important it is for your over all mental, physical and spiritual health🙌🏽
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I am grateful everyday I am able to get out of bed every morning and do the things that I do 🤗
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SOOO here it is:
Warm up: 15 minute moderate walk / jig in treadmill
1️⃣ KB RDL: 12kg, 3x12-15
2️⃣ Squat: 45, 65, 110, 135lbs. Drop set. (I stayed lite today. My knees have been iffy lately. (LISTEN TO YOUR BODY!)
3️⃣ Cable walks to 5 squats. (5 squats x3)
4️⃣ Bulgarian splits: 12.5 lbs in each hand 10x3
5️⃣ SL bench squats: 3x10
6️⃣ KB sumo squats: 3x12
7️⃣ TRX pistols: 3x10 (added a little rear felt pulls here)
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IF you’re capable, better your health.
Your body will thank you.
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Happy Friday 🤗

16/09/2020

You ever feel like you just can’t catch a break?
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Stupid question.🙄
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Lately that’s me. Feeling like I keep hitting a wall. One minute s**t is great and the next..Yah.
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I try and stay positive. You HAVE to look at the hard things in life and sit back and be like ok.. how am I going to handle this?
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You can dwell. Sit. Cry. (Fine) but get your ass back up and move on.
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You have to realize that worse things could have happened and ya know what? Maybe they’re happening for a reason.
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To put you exactly where you’ve wanted to be. To push you.
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Stronger and better than before.
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Taking things as they come is called life.
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What you make of it is how you become a better person.
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So, cheers to Tuesday! Make your life what you want because you’re only given one.
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Positives vibes fam! Hope everyone is having an amazing week so far!♥️

12/09/2020

TAKE A MOMENT TO LOOK AROUND!
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Look how lucky you truly are to be alive.
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Do you remember that lady at the register that was a little short with you?
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Or that customer that didn’t look at you when you asked how they are?
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Or that person that ignored your messages?
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Or the time your coworker/friend/family member was passive aggressive towards you?
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Everyone has a story. Everyone has gone through struggles you have no idea existed.
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Remember the time you may have done this? And it was because you hit a wall i your life where you felt like you couldn’t make it through? But then you did?
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Next time try and remember. Maybe they are going through that hard time in their life right now. In that moment. The exact moment they gave you a cold shoulder.
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Today we lost amazing people who didn’t deserve to lose their life. We need to realize that tomorrow isn’t promised.
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Forgive. Move on. Tell the ones ones your life how much you love and appreciate them.
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Because when that day isn’t promised, you’ll be happy with the kid heart you left them with.
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9/11♥️ never forget.
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I hope everyone has a great Friday night!
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LOVE YALLLL♥️
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PS SWIPE TO SEE MY PHOTO SHOOT ATTEMPT W CALI😂 fail. Hope you got a good laugh. ✌🏼

03/09/2020

FULLLL 30 MINUTE OUTSIDE EMOM☀️
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I actually did this in like 35-38 minutes because WOW! It is freaking beautiful but so dang hot out 😅
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Listen to your body guys. Couple times I felt dizzy/light headed. So, I sat down and took an extra 30 seconds to get back in. Don’t over do it!
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EMOM: every minute on the minute. I did each one, 30 seconds on/30 second off.
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ROUND ☝🏼
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•Bleacher runs (focus on foot work!
•SL step up 15 one side 15 other side.
•SL back and forth lunges again, 15/15.
•Broad jump
•Switch lunge/Ski lunge 15/15
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ROUND ✌🏼
•Push up/wide 15/Close for 15
•Ball slams
•Leg lifts
•Russian twist
•v sit In lateral taps
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TAKE ADVANTAGE OF THIS WEATHER FAM!
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All it takes is 30 minutes of your day!
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LFG! Happy taco day!!!🌮🌮

18/08/2020

𝟑 𝐒𝐈𝐌𝐏𝐋𝐄 𝐑𝐔𝐋𝐄𝐒 𝐈𝐍 𝐋𝐈𝐅𝐄:
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1️⃣ If you don’t go after what you want, it will never come. Life is too short. Earn what you love.
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2️⃣When you don’t ask, the answer will always be no.
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3️⃣ Get your S.H.I.T together. Self care. Happiness. Inner love. Time.
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You only have one life guys. Give it all. Fail.. Rebuild. Grind. And most importantly, be happy 🙂
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Hope yallll are having a great week! ♥️

11/08/2020

BIG THINGS COMING💥
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(Swipe left)
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If you don’t work hard you’re never going to be anywhere else but exactly where you are.
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Hey, maybe you’re happy with that.. maybe you’re not.
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Personally, I want to be better. I want to build. I want to be my own boss. I want to be successful.
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And you know what’s not going to get me there? Sitting on my ass asking for magic to fall into my lap.
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I’ve never been handed anything. (No I didn’t have it bad growing up..) but everything I have I worked my ass of for.
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•My degree
•My car
•My apartment
•My job
•Clothes, shoes, phone, everything.
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I had to work for it.
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When it comes to building a business. A name. You have to put in the work. Earn it.
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Sure.. plenty of people have been handed down s**t.. but I think you get more gratitude out of hard work and earning success.
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I’ve been there. Working a 9-5. Working my weekends away. Doing over nights in holidays.
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And ya know what? I hated it. Why sit around being comfortable when you only have one life.
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I won’t let that happen.
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HERES TO NEW BEGINNINGS 🤗😈💪🏼
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Keep an eye out for my new website to come 🖥
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Happy Tuesday!

29/07/2020

𝘼𝙇𝙇 𝘼𝘽𝙊𝙐𝙏 𝙏𝙃𝙊𝙎𝙀 𝘼𝙉𝙂𝙇𝙀𝙎 𝘽𝘼𝘽𝙔!💃🏼
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Take a look at what a LITTLE bit of a waist tilt can do to a photo.
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At first I was just going to post the photo on the left because I looked ‘smaller’ but you know what? Who the heck cares!!
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I want to show you how SO many people angle themselves differently to make themselves look the best they can on social media.
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Its actually very frustrating. As a trainer I want to be 100% real with everything I do.
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Do I think I look bad in any way or am ashamed to post the one on the right? HELLL NOOO GUYS!
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I’m proud to show either. I worked hard for what I have and I know what you’re thinking.. wow she looks small in both.. or I can’t even tell the difference.😑
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But this isn’t about that. This is about me trying to prove a point and to tell those ladies and even men out there that they have to be proud of every angle of their body!
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Be comfortable with who you are. Even if you’re changing right now to meet new goals.. you still have to love all of you other wise it’s so much harder to achieve those set goals.
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First, don’t stress over the way you may look now. (Trust me that only slows down the process mentally AND physically)
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Second, don’t ever compare yourself to someone on the internet who you have never met because chances are they aren’t being 100% real.
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Edits, photoshop, filters.
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Did you know over 60% of the photos you see of the “perfect body” are photoshopped on the internet to alter their body image? AND 99.9% of celebrities photos are photoshopped 😳
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Insane right? I don’t even know HOW to photoshop nor do I have the time to do so 😂
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Point is.. love every angle. Rock every angle. And if you are trying to meet new goals, make sure to love the entire process while doing so♥️
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Happy Wednesday fam keeep crushing the week😈🤗

25/07/2020

NUTRITION and ‘CHEAT DAY’ 🍕
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So so sooo important. Consistency. At home and at the gym.
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But you know what else is important?
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Taking a break. Refuel. Recharge.
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Not only for you mentally but for your body.
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You NEED a.. what they call a cheat day for your body to reset. Regulate. This can help with your metabolism, glycogen and insulin levels in order for your body to burn into those store fat cells and help with those cravings throughout the week!
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So go ahead.. eat that burger this weekend.. or even better.. that homemade pizza 🤤😋
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HAPPY SATURDAY FAM! 🍕🍟🍔🥞

22/07/2020

Failure. Something I’ll never let happen.
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PLEASE READ❗️❕🚨
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There’s two words I’ll never accept come out of my clients mouth.
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I can’t.
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Because you know what?
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They can. I know they can.. and I make them prove to themselves that they CAN.
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Trust. It’s huge. In all aspects of life.
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I don’t just train to train because I can. I believe in building a relationship with my clients that allow them to trust me. To trust the process. To make them get in the habit of being comfortable with being uncomfortable.. because that right there is where results happen.
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I’ve been there. I’ve been at the beginning of my fitness journey. I’ve given up parties and holidays to hit my goals. I’ve had to say no to social gatherings. Ive sat around drinking water while having to watch everyone else take shots. I’ve eaten cold meals in order to hit my macros. I’ve ran to the bathroom at work to throw down a meal during a rush. I’ve had to get in my own head in order to succeed.
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I’ve lived it. I don’t beat around the bush.
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I’m straight up with my clients. S**t is HARD! But you know what? You mentally got this. If I can, you can.
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Whose ready to be the best version of themselves? Cause I’m ready for you😈
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Change is scary, but sometimes it’s the best decision you can make.
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SO LESSS GOOO! 😎
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Happy Tuesday fam✌🏼💃🏼

14/07/2020

People, let me tell you 'bout my best friend
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She’s a warm hearted person who'll love me till the end
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She’s a one girl cuddly toy, my up, my down, my pride and joy😍
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FR you don’t know bestie till you have a dog 😬..
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you also don’t know privacy or personal space 💁🏽‍♀️
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Happy taco day fam 🌮

11/07/2020

SUMMER FOREVER PLEASE☀️
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Cause just throwing a dress on and flip flips is.. helping me not be late for ever event I show up at 🤷🏽‍♀️
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Hey I’m working on it. We all have some flaws amiright?💁🏽‍♀️
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Happy Friday fammmm✌🏼

10/07/2020

Training isn’t just a hobby. It’s a passion.
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When you find yours. Do that. Do that everyday.
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Because happiness is the one thing we have control over.
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Happy Friday y’all!
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Hope you crushed the week😈

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