Muscle and Heart

Want to know the REAL reason you're not seeing gains in the gym?? 1. ❌ No Consistency You don’t show up consistently 3-5 days a week to put in the work. Some weeks you get 5 workouts in, other weeks you’re there a day, sometimes it’s 30 minutes, other times for 50. ✅ You gotta get a plan together, set your schedule and make it happen. Rearrange other aspects of your life to fit your workouts into your schedule and make it happen. Get your spouse’s support and buy in - ensuring you’re both on the same page for your gym goals will go a long way in being successful. 2. ❌❌ No Programming You make it up - You mix it up ….too much. A good workout routine is often bland, boring and the same. Yes target different muscle groups per day if you’re doing a split routine, but there’s no need to completely change your entire routine every 2 weeks to ‘confuse’ your muscles. ✅ Only things that need to be changing are the variables: reps, sets, tempo and intensity. 3. ❌❌❌ No Fuel You’re not eating right and not eating enough. It’s that simple. ✅ Work with a nutrition coach to craft a plan that meets your goals. COMMENT below - which one is your biggest challenge? Like and follow for more! #fitcouples #workouttips #gains #healthycouples #fitnesstips #workoutgoals

Which is better?!? Depending on who you listen to, strength is better than cardio. 💪 Or Cardio is better for fat loss. 🏃 So which is it!? It can be confusing. I believe they both have their place. Lift heavy and build some muscle. 🏋️ Don’t worry ladies you will NEVER get bulky unless you are juicing. If you want to look ‘toned’ or lean; you need muscle. FYI - muscle and fat weigh the same however muscle is SMALLER or denser than fat. More muscle also means a higher metabolic rate. Don’t we all want to burn more calories?! Muscles are calorically more expensive to maintain - so eat your protein and lift heavy. 🛑 BUT don’t rule out cardio. Some mild steady-state cardio is good for your heart and lungs AND can help burn some fat. Set aside 20-30 minutes 3X a week to walk\jog on the treadmill, use the row machine, or some other form of mild cardio to burn some fat! Hours of cardio daily is NOT necessary. You could even do 20-minute cardio warm up then 40 minutes of strength training! Either way - do something to move your body that you enjoy and that you can stick with. 🔗 in bio to train with us!

We’re Ashley and Rob Chambers and we’re passionate about helping people just like you achieve their health and fitness goals and live their very best lives - together! 🫶 We’re both native Texans, have a blended family with 6 kids (yes 6!) and love staying active together working out, camping, hiking and exploring. As a personal trainer and nutrition coach with 5 years of experience in the field, Rob has had the privilege of working with countless clients, witnessing their transformations, and guiding them toward lasting positive change. 💪 Ashley has a Ph.D. in psychology and has supported clients with performance goals and behavior change. Together, we make a powerful team! 💥 We know your health and well-being are incredibly important, and we’re here to provide you with the knowledge, tools and motivation to achieve your goals. Whether you're looking to improve your nutrition, increase your fitness level, manage stress, improve your relationship or enhance your overall quality of life, we’re here to guide and support you every step of the way! 🌟 👉 COMMENT “GUIDE” and we’ll send you over our free fitness guide to get started. We’re so glad you’re here! . FOLLOW FOR MORE ➡️ IG: @muscle_and_heart FB: @muscleandheart

It's #milemonday and I (Ashley), actually finished before Rob!! 🏆 Watch the video for the secret to my miraculous success today... 🏃‍♂️🏃‍♀️ Leave us a comment with your running or training questions, challenges, or tell us what you're currently training for! Follow for more on FB @muscleandheart or IG @muscle_and_heart #running #runningtips #fitcouples #mondaymile

Want to know how I knocked a minute off my mile time last year? 🏃‍♀️ Was it a secret training program? Maybe a magic tweak to my nutrition? 🥗 Nah. I ran one mile EVERY single Monday. 💥Consistency. It's not always sexy, but it works. You show up each day. Each week. And you put in the work. Day in, day out, you try. It builds strength, muscle, grit, resiliency. 💪 It helps you drop pounds, inches, stress, resistance, excuses. Be consistent in your training. Be consistent in your nutrition. Be consistent in your relationship. 💞 And reap the dividends. Comment below with DONE once you've put in your work to be healthier today. And grab our Guide (link in bio) for more! #fitnesslifestyle #fitnessmotivation #fitnesslife #fitcouplegoals #fitcouple #runningmotivation #MondayMiles