If you're feeling lost amid the insta-workouts and products....just hammer the basics. You can't go wrong with a basic push, pull, squat, and hinge. Keep it simple 😁😘💋
2021-05-03 14:10:58 +0000 UTC View Post
One workout won't make you fit, just like missing one workout won't make you fat. STOP obsessing over perfection and focus on CONSISTENCY. Just keep showing up for yourself! Schedule your workouts and treat them like an important meeting with yourself. You wouldn't blow off your boss, would you? ...
2021-04-28 22:42:31 +0000 UTC View Post
ITS JUST SO OVERWHELMING TO START A NEW DIET AND EXERCISE ROUTINE! Then do one at a time! Don't try to overhaul your entire life overnight. Try and start going for a daily walk or tracking your protein intake. Start some small at home workouts for bring your lunch to work instead of getting take...
2021-04-21 21:32:18 +0000 UTC View PostYour exercise should bring SOME type of joy, satisfaction, excitement.... SOMETHING that makes you happy. I could never do back hip pullovers as a little kiddo in gymnastics...now here we are quite some time later with the strength and understanding. Work hard, play hard 💓❣️ Go have fun trai...
2021-04-20 18:01:59 +0000 UTC View Post
Realizing everything you're wearing is a gift from a client or fan ☺️ Love y'all Btw... Dyed my hair a bit, what do we think??
2021-04-17 12:38:26 +0000 UTC View Post
No use in looking back at a crappy week. It's the start of a new one, new intentions, new meals, new beginnings of new habits. Don't look BEHIND 🍑, unless it's at your own nice butt 😊
2021-04-12 14:00:33 +0000 UTC View Post
BUT FITNESS FEELS LIKE A CHORE, ITS HARD AND TIME CONSUMING! Yeah...so is anything worthwhile. If it was easy, everyone would do it. Be different, be dedicated, be focused. Its okay to fall off here and there for a couple days, but staying on track for the long haul is where the results lay. Mak...
2021-04-12 01:08:21 +0000 UTC View Post
I sure wish I lost fat in my midsection first, but...it's almost always last!! We can't choose where we lose fat, but we can stick to a calorie deficit and watch the changes happen...like a lil crazy vein 😚😜
2021-04-09 01:49:58 +0000 UTC View Post
Hi! Theres a LOT of new faces here and I figured I do a lil intro. I'm a 29 year old independent personal trainer for the last 6 yrs. I had NO background in sports, wellness, or fitness in any matter, then found powerlifting. I live in Chicago with my sweet black cat. I love travel, strength tra...
2021-04-06 12:53:44 +0000 UTC View Post
Impatiently waiting for another trip to get naked outside...Mid-May I'll have some very fun new content from an isolated location with a girlfriend for some stargazing and hiking. Now I'm sure you can't wait ;) #BaliTravel #WorldTravel #Fitness #BackPorn
2021-04-04 01:49:05 +0000 UTC View Post
BUT I JUST WANT TO TRAIN FOR AESTHETICS I would say most athletes look pretty darn good, wouldn't you? As a normal, chubby little kid without freaky Olympian genetics...you're probably better off creating some performance based goals. Someone who deadlifts 315# doesn't have a small butt or twiggy...
2021-04-02 23:23:58 +0000 UTC View Post
Success is rarely an accident. Plan, execute, rinse repeat. If your diet is to be successful, you need macro goals and a plan. If your business is to be successful, you need to pinpoint what you offer and create a product. If your exercise is going to build your body the way you need, you need a...
2021-03-27 14:36:05 +0000 UTC View Post
Building muscle takes concentrated time, effort and intensity. Just because you're consistent, doesn't mean you have the necessary INTENSITY behind your workouts. Not every single rep should be GRUELING, but the last couple should be pretty tough. If it doesn't challenge you, it doesn't change y...
2021-03-24 21:26:56 +0000 UTC View Post
I JUST KEEP PICKING APART MY FLAWS, HOW ARE YOU SO CONFIDENT?! Confidence is built over time! None of us are perfect, not even Kardashians and their extensive photoshop. My skin breaks out, I get bloated, I have "bad mirror" days...but those are all temporary. Aesthetic goals take consistency an...
2021-03-23 15:32:55 +0000 UTC View Post
I WANT A SMALLER WAIST! HOW DO I GO ABOUT THAT? Bodybuilding is just visual tricks! As someone with a naturally blocky waist, I built my upper body to make my waist appear smaller. I'm just trying to turn into the letter X LOL. We can't fix our waists unless we remove a rib or two maybe...Somet...
2021-03-19 21:21:42 +0000 UTC View Post
With a couple of small trips planned for spring, I'm ready to get these cheeks into some sunshine! Did you know Vitamin D acts more like a hormone than a vitamin? That's why its so important on general bl00d panels. Even if its a 15 minute walk outside in your concrete jungle or farm town, everyon...
2021-03-19 01:40:56 +0000 UTC View Post
We are SO close to boat season!! Just a couple more weeks and Chicago will warm up a bit more. Don't get anxious as swim suit season approaches, hopefully you've been chipping away at your physique already. Summer bodies are made in the winter ;)
2021-03-13 23:56:52 +0000 UTC View Post
GET YOUR STEPS IN! While many work from home right now, daily step counts are LOW. Like 1-3k low when we aim for 10k. I struggle with it too! You have a few options: buy a treadmill, take 4 short walks a day, take 1-2 long walks a day or find yourself a little nature to hike. Missing beautiful P...
2021-02-22 14:04:54 +0000 UTC View Post
I RUINED MY DIET AND ATE SOMETHING BAD ON A MONDAY. WHAT DO I DO?! IS MY WEEK RUINED? So you are something you "shouldn't" have. Enjoy it and move on. There is absolutely no use in dwelling on a slice of pizza. As far as "ruined", no. One cheat will not unravel progress. Don't punish yoursel...
2021-02-13 13:41:15 +0000 UTC View Post
I LIKE TO BREAK UP MY EXERCISE BY BODY PART. WHAT DO YOU THINK? Unless you're an aspiring bodybuilder, the 6-7 day body part split isn't efficient. Most average gym goers don't want to hit it 6x a week. Plus you need a recovery day or two! 3-4 days with a moderately active lifestyle and decent ...
2021-02-11 14:06:38 +0000 UTC View Post
I CANT LOSE WEIGHT, ITS IMPOSSIBLE Unless you have a thyroid or major medical condition...it probably means your consistency is, to be frank, shit. Consistent calorie intake is key. If you eat 1200 all week then splurge on the weekend at 3000, youre simply unraveling your deficit on a macro level...
2021-02-07 22:00:16 +0000 UTC View Post
GROW A BUBBLE BUTT WITH A COUPLE SIMPLE TIPS: • Use mind muscle connection! If you don't feel your glutes working, and your thighs are taking over, well guess what? Your thighs will grow instead • Ya gotta eat. And yes that means carbs too! Muscles don't grow outta nothin • Consistency ...
2021-02-04 21:46:32 +0000 UTC View Post
ARE DEADLIFTS BAD FOR YOUR BACK? Quite the contrary! When good technique is used, deadlifts will strengthen your back, glutes, hamstrings, grip, and abs. We hip hinge all the time outside of the gym. So when you need to shovel your snowy parking spot (thanks Chicago winters!), you can thank your...
2021-01-31 20:53:26 +0000 UTC View Post
BUT DONT I NEED TO CONFUSE MY MUSCLES AND DO NEW EXERCISES ALL THE TIME? No. You DEFINITELY don't need to "change it up" as frequently as you would think. That's a surefire way to *not* achieve the results you want. You should master the BASIC movement patterns, then slowly add weight, reps, pau...
2021-01-29 01:16:53 +0000 UTC View Post
I DONT WANT TO GET BULKY, I JUST WANT TO TONE! First off: TONE IS MUSCLE. The "toned" look people want is showcasing a thin layer of fat on top of the muscles you've built underneath. If you don't strength train, you'll have significantly less muscle to eventually show off. So if you are ONLY do...
2021-01-28 20:50:42 +0000 UTC View Post
CAN I BUILD MUSCLE AND BURN FAT SIMULTANEOUSLY? • As a new lifter, it will DEFINITELY appear this way! People get excited with their swift progress and when it gets harder...they seem to lose that initial drive. Sound familiar? That same ol' yo-yo? As you become a more experienced lifter, you...
2021-01-28 02:05:19 +0000 UTC View Post
I DONT WANT TO GROW MY LEGS, JUST MY BUTT! It's definitely possible to build a butt ONLY and don't let anyone tell you otherwise! It will take some careful consideration through exercise selection, diet, and focus on training✨ • Try barbell bridges from the GROUND, not elevated on a box or be...
2021-01-27 02:15:43 +0000 UTC View Post
My most recent and burner of a leg day 🥵💦 AMRAPs (as many reps as possible) are a GREAT way to utilize autoregulation. WTH is autoregulation?! It's just a fancy term for adjusting your workload for the day. Outside stress often affects training. So if we have an AMRAP on a good day, maybe...
2021-01-26 16:26:34 +0000 UTC View Post
That 5am wake up...Trainer life🥰
2021-01-26 02:59:59 +0000 UTC View Post
Many women neglect upper body in fear of looking "manly". As someone whose upper body builds faster than my lower, I get it...I do. BUT. Bodybuilding is about proportions. If you have a genetically blocky waist (🙋♀️), you can build a wider back to give the appearance of a smaller waist...
2021-01-25 22:51:44 +0000 UTC View Post