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I’ve had something on my mind lately so I wanted to do a quick PSA. If you’ve been following me on social media for awhile you probably noticed that I used to post quite a bit about taking various protein powders, BCAA’s, pre-workouts, and other supplements/ergogenic aids. Over the past few months, I’ve slowed down my personal use and haven’t found it appropriate to promote products that I’m not actually using. 
In theory, nutritional supplements should be used to intervene dietary deficiencies. Ergogenic aids are used to improve athletic performance. However, these products are not FDA regulated, the claims are not always backed up by evidence, and you may be doing more harm than good by combining a bunch of random products. I’m not saying that you shouldn’t take supplements/aids, just that you should simply do your research and check with your doctor before starting a new product regimen. Just because someone on Instagram says that it’s helped them lose weight, burn fat, etc doesn’t mean that you should blindly follow their claims or that it will have some magical effect on you. 
In my opinion, there is no substitute for hard work and proper nutrition. I believe that there is a time and a place for supplementation, and there are certain products that can be useful depending your goals. Although I do still use some products in moderation, I’ve been focusing on meeting my personal needs through whole food sources rather than relying on non-regulated forms.
Hopefully this makes sense, if not feel free to reach out to me with questions! I just wanted to be real with you all and let you know where I’m coming from 😘
#trainwithpurpose #beintentional #bettereverday #bestself #foodisfuel #nutrition #iifym #bikinicompetitor #npcbikini #offseasongains #naturalathlete #naturalbodybuilding #mythoughts #acsmcpt #currentphysique
I’ve had something on my mind lately so I wanted to do a quick PSA. If you’ve been following me on social media for awhile you probably noticed that I used to post quite a bit about taking various protein powders, BCAA’s, pre-workouts, and other supplements/ergogenic aids. Over the past few months, I’ve slowed down my personal use and haven’t found it appropriate to promote products that I’m not actually using. In theory, nutritional supplements should be used to intervene dietary deficiencies. Ergogenic aids are used to improve athletic performance. However, these products are not FDA regulated, the claims are not always backed up by evidence, and you may be doing more harm than good by combining a bunch of random products. I’m not saying that you shouldn’t take supplements/aids, just that you should simply do your research and check with your doctor before starting a new product regimen. Just because someone on Instagram says that it’s helped them lose weight, burn fat, etc doesn’t mean that you should blindly follow their claims or that it will have some magical effect on you. In my opinion, there is no substitute for hard work and proper nutrition. I believe that there is a time and a place for supplementation, and there are certain products that can be useful depending your goals. Although I do still use some products in moderation, I’ve been focusing on meeting my personal needs through whole food sources rather than relying on non-regulated forms. Hopefully this makes sense, if not feel free to reach out to me with questions! I just wanted to be real with you all and let you know where I’m coming from 😘 #trainwithpurpose  #beintentional  #bettereverday  #bestself  #foodisfuel  #nutrition  #iifym  #bikinicompetitor  #npcbikini  #offseasongains  #naturalathlete  #naturalbodybuilding  #mythoughts  #acsmcpt  #currentphysique 
● TRX Rip Sam Strike + SL Deceleration ● progressing the sam strike with some hip decelration ● "The goal of training is not to change how the body looks, but to improve how the body moves." ● Gray Cook ● #staypositivestayfit
● TRX Rip Sam Strike + SL Deceleration ● progressing the sam strike with some hip decelration ● "The goal of training is not to change how the body looks, but to improve how the body moves." ● Gray Cook ● #staypositivestayfit 
6 month natural  transformation of vipin goswami from july 2017 to january 2018..u want to see changes dm me
#personaltrainer #fitnessformula #vaisali #bodybuilder #acsmcpt #nothingimpossible #determination #healthylifestyle #followme
@vipingoswami8788
Trying to knock off this chill ❄️✨brrr! And it’s #trxtuesday👍🏾#acsmcpt #fitnesspro
Same salad, different presentation. Tip: Throw together all your salad ingredients in a travel container, and slice up and finish it off when you’re ready to eat. I posted this in my story a few days ago, but wanted to give ya the full details here.
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🥗 🌈 
Boiled egg, pumpkin seeds, walnuts, avocado, salad mix, carrots 🥕, green apple 🍏, topped with hummus, drizzle of  olive oil and mustard—cuz I’m super picky and weird about my dressing selection 😆🤨🙋‍♀️. .
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Eat yoooo greens!
Same salad, different presentation. Tip: Throw together all your salad ingredients in a travel container, and slice up and finish it off when you’re ready to eat. I posted this in my story a few days ago, but wanted to give ya the full details here. . . . 🥗 🌈 Boiled egg, pumpkin seeds, walnuts, avocado, salad mix, carrots 🥕, green apple 🍏, topped with hummus, drizzle of olive oil and mustard—cuz I’m super picky and weird about my dressing selection 😆🤨🙋‍♀️. . . . Eat yoooo greens!
● Day 11 of 30 ● Tall Kneeling SA Chest Press from the @mikeboyle_strength_cond library ● awesome for core engagement, learning proper pressing pattern, and the top portion of a hinge ● core will automatically engage due to the position of the resistence ● face away from resitence band or functional trainer ● find your plank ● dig those toes in! ● stuff the shoulder blades into the back pockets ● working hand starts just below 90 °● non working arm remains out in front to ensure level shoulders ● press the hanlde in a straight line from the starting position ● being sure to lock the elbows out ● maintain the plank and stay as upright as possible ● smash that heart button! ● check back in tomorrow for another exercise to add strength, mobility, and muscular integrity to your #NEWYEARNEWME routine ● #staypositivestayfit
● Day 11 of 30 ● Tall Kneeling SA Chest Press from the @mikeboyle_strength_cond library ● awesome for core engagement, learning proper pressing pattern, and the top portion of a hinge ● core will automatically engage due to the position of the resistence ● face away from resitence band or functional trainer ● find your plank ● dig those toes in! ● stuff the shoulder blades into the back pockets ● working hand starts just below 90 °● non working arm remains out in front to ensure level shoulders ● press the hanlde in a straight line from the starting position ● being sure to lock the elbows out ● maintain the plank and stay as upright as possible ● smash that heart button! ● check back in tomorrow for another exercise to add strength, mobility, and muscular integrity to your #NEWYEARNEWME  routine ● #staypositivestayfit 
● Day 10 of 30 ● SB Stir the Pot ● awesome for shoulder mobility, progessing the plank, and resisting the transverse plane ● find the low  plank with forearms on the SB ● begin to fire the glutes and lats by stuffing the shoulder blades in the back pockets ● dig those toes in! ● if this drill is easy walk the feet closer togetger and if it is too dificult walk the feet apart ● be sure to create stability thoughout the lower legs ● finally "stir" the ball in circles as long as those shoulder blades stay down ●  smash that heart button! ● check back in tomorrow for another exercise to add strength, mobility, and muscular integrity to your #NEWYEARNEWME routine ● #staypositivestayfit
● Day 10 of 30 ● SB Stir the Pot ● awesome for shoulder mobility, progessing the plank, and resisting the transverse plane ● find the low plank with forearms on the SB ● begin to fire the glutes and lats by stuffing the shoulder blades in the back pockets ● dig those toes in! ● if this drill is easy walk the feet closer togetger and if it is too dificult walk the feet apart ● be sure to create stability thoughout the lower legs ● finally "stir" the ball in circles as long as those shoulder blades stay down ● smash that heart button! ● check back in tomorrow for another exercise to add strength, mobility, and muscular integrity to your #NEWYEARNEWME  routine ● #staypositivestayfit 
The sliding reverse lunge is a good alternative to a regular lunge. If you need support, you can hold onto a chair or countertop as shown.
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Muscles Worked: quadriceps, hamstrings & glutes. 🍑 
This exercise needs to be done on a smooth surface. You can use socks like I did or place a towel under your sliding foot. If you only have carpet, paper plates are an effective tool. 💪🏻
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#fitness #exercisealternatives #lunges #slidinglunge #lupuswarrior #fitspo #fitfam #reverselunge #chronicillness #chronicpain #bootyexercises #lowerbodyworkout #livehopefitness #homeworkout #acsmcpt
The sliding reverse lunge is a good alternative to a regular lunge. If you need support, you can hold onto a chair or countertop as shown. • Muscles Worked: quadriceps, hamstrings & glutes. 🍑 This exercise needs to be done on a smooth surface. You can use socks like I did or place a towel under your sliding foot. If you only have carpet, paper plates are an effective tool. 💪🏻 • • • #fitness  #exercisealternatives  #lunges  #slidinglunge  #lupuswarrior  #fitspo  #fitfam  #reverselunge  #chronicillness  #chronicpain  #bootyexercises  #lowerbodyworkout  #livehopefitness  #homeworkout  #acsmcpt 
One of my clients sent this to me this morning. Killing it with the meal prep! Planning ahead is everything and saves both time & money during a busy week. 👌🏻🍓😍🍉🍠🥦🥕
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How do you stay healthy throughout the week?
One of my clients sent this to me this morning. Killing it with the meal prep! Planning ahead is everything and saves both time & money during a busy week. 👌🏻🍓😍🍉🍠🥦🥕 . . . How do you stay healthy throughout the week?
ACSM certified! Looking forward to taking the next step. 💪🏻
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#acsmcpt #acsm #fitwithlupus #livingwithlupus #lupuswarrior #chronicillness #chronicpain #invisibleillness #sjogrens #lupusadvocate #fitness #fitfam
January 2013 ➡️ January 2018. I am not like this because I am “young”. I am like this because HARD WORK. There was no pill, tea, or shake that got me to where I am now. Literally as simple as the gym and better eating habits. If anything, I am 5 years younger on the left and got away with way less by just being young as opposed to being able to treat myself now and “getting away with it” because I work hard the other 90% of the time. Age is just a number, don’t let it define you.
#trainhardlivehappy 👊🏼💥💪🏼
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#fitness #fitspiration #fitchick #chicksthatlift #liftingladies #bodybuilding #bodybuildingcom #bodybuilder #bodybuildingwomen #girlswholift #girlswithmuscle #bun #leaningout #gymshark #nikewomen #bisfortheguys #bouldershoulders #acsmcpt #personaltrainer #exercisescience #exerciseismedicine #flexibledieting #flex #abs #leanmuscle #leangains #weightlifting #iifym #iifymgirls
January 2013 ➡️ January 2018. I am not like this because I am “young”. I am like this because HARD WORK. There was no pill, tea, or shake that got me to where I am now. Literally as simple as the gym and better eating habits. If anything, I am 5 years younger on the left and got away with way less by just being young as opposed to being able to treat myself now and “getting away with it” because I work hard the other 90% of the time. Age is just a number, don’t let it define you. #trainhardlivehappy  👊🏼💥💪🏼 _______________________________________________________________ #fitness  #fitspiration  #fitchick  #chicksthatlift  #liftingladies  #bodybuilding  #bodybuildingcom  #bodybuilder  #bodybuildingwomen  #girlswholift  #girlswithmuscle  #bun  #leaningout  #gymshark  #nikewomen  #bisfortheguys  #bouldershoulders  #acsmcpt  #personaltrainer  #exercisescience  #exerciseismedicine  #flexibledieting  #flex  #abs  #leanmuscle  #leangains  #weightlifting  #iifym  #iifymgirls 
HAPPY ☀️DAY DUDES!
I ran a poll for this video or an instructional demo on my IG story and it was 1/2 and 1/2!
SO, comment below what exercise you would want me to break down form/instruct next 💪🏽⬇️
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Coming at you guys with a shoulder warmup video today - highly requested. So save this post to try it yourself!
Warming up the shoulders is V important when it comes to avoiding injury and getting the most out of your workout.
Within the warmups you can increase your heart rate, lubricate the joints, and get that blood flowing for activation.
WARM⬆️:
*I keep the same weight the whole time / going through about 2-3 times*
🌟 DB shoulder retractions: 20-30 reps
🌟 Chicken wings: 20-30 reps
🌟Cuban press: 15-20 reps
🌟 Isometric cross body raise: 10-12 reps each side
🌟 ITY’s: all 3 = 1 rep, 8-10 reps
🌟 Rear delt flyes: 10-15 reps
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Setback/Comeback - apparel in bio!
#thereturnofdesb
Coach: @nickkomodina
P.s. yes, I’m still bulking.
Socks: @fuelclothing / Leggings: @paragonfitwear / Bra: @dtinas_
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➡️➡️ #DBFTFitGuide 2.0 - LIVE now! 💕✨
👑 Apply for online coaching: link in bio *waitlist*
🎥: desireescogginfitness
📲: www.desbfittraining.com
🐤: desbfit
👻: desbabie_01
👚@paragonfitwear: code “desb” 
#desbfit #desbfittraining #unguardedandunbothered #bouldershoulders #shoulderworkout #warmup #paragonfitwear #athlete #wza2018 #miami #floridavibes #onlinecoach #personaltrainer #acsmcpt #exercisescience #blessed #fitfortheKing #faithandfitness #JesusRocks #bbcom #bestself #buildyourbody #roadtopro #npcbikini #bossbabe #imlit #teamDBFT @bodybuildingcom @dtinas_ @paragonfitwear @gymgirlvids @workoutempire @thewodapalooza @trainforher #fitnessvideo
HAPPY ☀️DAY DUDES! I ran a poll for this video or an instructional demo on my IG story and it was 1/2 and 1/2! SO, comment below what exercise you would want me to break down form/instruct next 💪🏽⬇️ - Coming at you guys with a shoulder warmup video today - highly requested. So save this post to try it yourself! Warming up the shoulders is V important when it comes to avoiding injury and getting the most out of your workout. Within the warmups you can increase your heart rate, lubricate the joints, and get that blood flowing for activation. WARM⬆️: *I keep the same weight the whole time / going through about 2-3 times* 🌟 DB shoulder retractions: 20-30 reps 🌟 Chicken wings: 20-30 reps 🌟Cuban press: 15-20 reps 🌟 Isometric cross body raise: 10-12 reps each side 🌟 ITY’s: all 3 = 1 rep, 8-10 reps 🌟 Rear delt flyes: 10-15 reps - Setback/Comeback - apparel in bio! #thereturnofdesb  Coach: @nickkomodina P.s. yes, I’m still bulking. Socks: @fuelclothing / Leggings: @paragonfitwear / Bra: @dtinas_ •• ➡️➡️ #DBFTFitGuide  2.0 - LIVE now! 💕✨ 👑 Apply for online coaching: link in bio *waitlist* 🎥: desireescogginfitness 📲: www.desbfittraining.com 🐤: desbfit 👻: desbabie_01 👚@paragonfitwear: code “desb” #desbfit  #desbfittraining  #unguardedandunbothered  #bouldershoulders  #shoulderworkout  #warmup  #paragonfitwear  #athlete  #wza2018  #miami  #floridavibes  #onlinecoach  #personaltrainer  #acsmcpt  #exercisescience  #blessed  #fitfortheKing  #faithandfitness  #JesusRocks  #bbcom  #bestself  #buildyourbody  #roadtopro  #npcbikini  #bossbabe  #imlit  #teamDBFT  @bodybuildingcom @dtinas_ @paragonfitwear @gymgirlvids @workoutempire @thewodapalooza @trainforher #fitnessvideo 
I hope your Sunday is off to a GREAT start! Starting mine off with church & family chill. .
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This week I’m really focusing on being present and giving 100% of my full attention to the moment. Rather than thinking about what I have to do tomorrow or in the next hour, I want to be present right where I am. What are you working on this week?
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. “Every good and perfect gift is from above, coming down from the Father of the heavenly lights, who does not change like shifting shadows.”
-James 1:17 ⭐️
I hope your Sunday is off to a GREAT start! Starting mine off with church & family chill. . . . This week I’m really focusing on being present and giving 100% of my full attention to the moment. Rather than thinking about what I have to do tomorrow or in the next hour, I want to be present right where I am. What are you working on this week? . . . “Every good and perfect gift is from above, coming down from the Father of the heavenly lights, who does not change like shifting shadows.” -James 1:17 ⭐️
Watching “Rotten” on Netflix and doing some plank work. .
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Plank up/downs: Hold 10 seconds up/down, hold 8 seconds up/down,  keep going 6,4,2. ✨👍🏾
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Side plank w/ toe touch ✨👌🏾
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#acsmcpt #fitnessprofessional #netflixnochill #plankwork
Watching “Rotten” on Netflix and doing some plank work. . . Plank up/downs: Hold 10 seconds up/down, hold 8 seconds up/down, keep going 6,4,2. ✨👍🏾 . . Side plank w/ toe touch ✨👌🏾 . . #acsmcpt  #fitnessprofessional  #netflixnochill  #plankwork 
Pre work out is my kind of turn up. If you want results you need to prioritize what's important to you. For me,  I would take a day at the gym alone than a night "partying." Conisitensy is huge. #letsgetit #1stphorm #goldsgym #fitfam #asthetic #acsmcpt
Pre work out is my kind of turn up. If you want results you need to prioritize what's important to you. For me, I would take a day at the gym alone than a night "partying." Conisitensy is huge. #letsgetit  #1stphorm  #goldsgym  #fitfam  #asthetic  #acsmcpt 
Tokom dijete prioritet bi vam trebao biti da zadrzite sto vise misicne mase. Misici su ono sto vas cini funkcionalnom i za zivot sposobnom osobom.
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U procesu kalorijske restrikcije tjelesne potrebe za proteinima rastu. Veca kolicina proteina ce uciniti da tokom dijete budete manje gladni,a pomoci ce vam i u ocuvanju misicne mase.
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Trening sa opterecenjem se konstantno dokazuje kao najbolja forma treninga za ljude na dijetama. Kardio trening je forma koju ljudi najcesce upraznjavaju, ali ako vam je sto efektivnije mrsanje prioritet povecajte vrijeme koje provedete trenirajuci sa opterecenjem.
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Kalorije na dijeti se smanjuju. Kalorijski deficit i jeste osnova svakog uspjesnog plana, ali problem nastaje kada ljudi Kalorije previse obore na samom pocetku u zelji da sto prije stignu do zeljenih rezultata. Takav pristup je katastrofalan, koliko god Kalorija tijelu da dajete, ono ce na njih da se navikne tokom vremena,. Ako Kalorije previse oborite na pocetku stvara se problem sta smanjiti kasnije kada to moradnete uciniti da bi napredovali dalje. Povecati broj treninga i fizicku aktivnost na tako malom br. kalorija sigurno nece dovesti do rezultata kakve zelite.
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Kardio trening je dobra forma treninga kao dodatna aktivnost kroz koju cete povecati broj utrosenih Kalorija tokom dana. Ali nikako ne bi trebali da pretjerujete.
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Dovoljno sna i regulisanje stresa je jedna od najvaznijih stavki. Nedovoljno sna negativno utice na hormone koji regulisu apetit ( Leptin,Ghrelin- pisao sam o tome na fitarmija.com blogu). Poremecaj nivoa tih hormona u tijelu vasu dijetu ce uciniti daleko tezom. Lucenje Kortizola na nekoliko minuta pod uticajem stresa nece negativno uticati na ocuvanje misicne mase, ali ako ste konstantno pod stresom vase ocuvanje misicne mase tokom dijete ce biti dosta teze.
#dijeta #mrsanje #kardio #trening #teretana #kalorije #misicnamasa #personalnitrener #acsmcpt
Tokom dijete prioritet bi vam trebao biti da zadrzite sto vise misicne mase. Misici su ono sto vas cini funkcionalnom i za zivot sposobnom osobom. - U procesu kalorijske restrikcije tjelesne potrebe za proteinima rastu. Veca kolicina proteina ce uciniti da tokom dijete budete manje gladni,a pomoci ce vam i u ocuvanju misicne mase. - Trening sa opterecenjem se konstantno dokazuje kao najbolja forma treninga za ljude na dijetama. Kardio trening je forma koju ljudi najcesce upraznjavaju, ali ako vam je sto efektivnije mrsanje prioritet povecajte vrijeme koje provedete trenirajuci sa opterecenjem. - Kalorije na dijeti se smanjuju. Kalorijski deficit i jeste osnova svakog uspjesnog plana, ali problem nastaje kada ljudi Kalorije previse obore na samom pocetku u zelji da sto prije stignu do zeljenih rezultata. Takav pristup je katastrofalan, koliko god Kalorija tijelu da dajete, ono ce na njih da se navikne tokom vremena,. Ako Kalorije previse oborite na pocetku stvara se problem sta smanjiti kasnije kada to moradnete uciniti da bi napredovali dalje. Povecati broj treninga i fizicku aktivnost na tako malom br. kalorija sigurno nece dovesti do rezultata kakve zelite. - Kardio trening je dobra forma treninga kao dodatna aktivnost kroz koju cete povecati broj utrosenih Kalorija tokom dana. Ali nikako ne bi trebali da pretjerujete. - Dovoljno sna i regulisanje stresa je jedna od najvaznijih stavki. Nedovoljno sna negativno utice na hormone koji regulisu apetit ( Leptin,Ghrelin- pisao sam o tome na fitarmija.com blogu). Poremecaj nivoa tih hormona u tijelu vasu dijetu ce uciniti daleko tezom. Lucenje Kortizola na nekoliko minuta pod uticajem stresa nece negativno uticati na ocuvanje misicne mase, ali ako ste konstantno pod stresom vase ocuvanje misicne mase tokom dijete ce biti dosta teze. #dijeta  #mrsanje  #kardio  #trening  #teretana  #kalorije  #misicnamasa  #personalnitrener  #acsmcpt 
Late post but thanks @muscleandstrength for the samples I think i gotta new favorite protein to try in the future 😋. 2018 is definitely going to be amazing. #getfit #fitnessjourney #nlafamily #nlaforher #summerbody #squatgains #bodybuilding #girlswholiftheavy #acsmcpt
Try out these fun moves for your next workout! .
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First video is a slider plank. Pretty advanced move! You can modify this by doing on your knees. Engage your core and really squeeze your lats (muscles on the side of your back) as you come back in. I’m using 2 paper plates, but you can also use those fancy Ab sliders. 😆
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Second video- 3 different push-up variations
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⚠️ bear crawl push-up ⚠️ ninja push-up ⚠️ clap push-up .
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Did these moves yesterday and my arms are still burning! Let me know if you guys like these moves in separate videos or in one long one. Happy Saturday! 😊💕🏃‍♀️
Try out these fun moves for your next workout! . . First video is a slider plank. Pretty advanced move! You can modify this by doing on your knees. Engage your core and really squeeze your lats (muscles on the side of your back) as you come back in. I’m using 2 paper plates, but you can also use those fancy Ab sliders. 😆 . . . Second video- 3 different push-up variations . ⚠️ bear crawl push-up ⚠️ ninja push-up ⚠️ clap push-up . . Did these moves yesterday and my arms are still burning! Let me know if you guys like these moves in separate videos or in one long one. Happy Saturday! 😊💕🏃‍♀️
Find your home with #friendsfitnessco . My clients get in shape/stay in shape. It's been happening for years. Try your first class free. #friendsfitnessco #gogetters #winners #notimeforpics #we'realltoobusy #havefunfitness #acsmcpt #fitmind  #fitbody stop by and see #youcandoit #youwilldoit
Who else is celebrating their new certification on this cold winter day? #repost from @padroninyourcup .
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#ACSM #ACSMcertified #ACSMCPT #ACSMEP #personaltrainer
● Day 9 of 30 ● Hinging Chest Toss ● awesome for learning the backswing of a KB swing, great for developing power and triple exension ● find the plank ● begin to hinge back (while maintaining a plank) until hamstrings are loaded ● thrust the hips forward ● while thrusting the hips, press the MB in a straight line from the sternum to the wall ● be sure that the hips finish the follow hrough and the MB hits the wall at the sane time ● find the plank at the top! ● catch the recoil ● hinge back to start ● be sure to press through the heels and keep those suckers glued to the ground! ● smash that heart button! ● check back in tomorrow for another exercise to add strength, mobility, and muscular integrity to your #NEWYEARNEWME routine ● #staypositivestayfit
● Day 9 of 30 ● Hinging Chest Toss ● awesome for learning the backswing of a KB swing, great for developing power and triple exension ● find the plank ● begin to hinge back (while maintaining a plank) until hamstrings are loaded ● thrust the hips forward ● while thrusting the hips, press the MB in a straight line from the sternum to the wall ● be sure that the hips finish the follow hrough and the MB hits the wall at the sane time ● find the plank at the top! ● catch the recoil ● hinge back to start ● be sure to press through the heels and keep those suckers glued to the ground! ● smash that heart button! ● check back in tomorrow for another exercise to add strength, mobility, and muscular integrity to your #NEWYEARNEWME  routine ● #staypositivestayfit 
Shoutout to all the new followers— you guys rock! Sooo a little recap on me & reintro on what I do 🤙🤙
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I am a 21 year old personal trainer who is obsessed with all things Jesus, Health, and Fitness. I do in-home, online, and group training. 💪🏻💪🏻 .
A percent of the money I make from training goes to support missions overseas and those involved with ministry.
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In my free time, you can probably find me working out, writing up clients workouts, baking, cooking, jamming to music, or shopping at @wholefoods 😆
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I played soccer & track and field, and still stay active on my own through running, circuit training, pick up soccer games and leagues. .
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I want to use this IG account to be more personal, and real with y’all by posting fitness and the occasional non-fitness post. 👋😆🤷🏼‍♀️Overall, to help you become a healthier version of YOU. .
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Let me know what you want to see more of on this page by voting in my story, or commenting below 👇🏻👇🏻👇🏻
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#LiveForMore
Shoutout to all the new followers— you guys rock! Sooo a little recap on me & reintro on what I do 🤙🤙 . . I am a 21 year old personal trainer who is obsessed with all things Jesus, Health, and Fitness. I do in-home, online, and group training. 💪🏻💪🏻 . A percent of the money I make from training goes to support missions overseas and those involved with ministry. . . In my free time, you can probably find me working out, writing up clients workouts, baking, cooking, jamming to music, or shopping at @wholefoods 😆 . . I played soccer & track and field, and still stay active on my own through running, circuit training, pick up soccer games and leagues. . . . . . . . I want to use this IG account to be more personal, and real with y’all by posting fitness and the occasional non-fitness post. 👋😆🤷🏼‍♀️Overall, to help you become a healthier version of YOU. . . Let me know what you want to see more of on this page by voting in my story, or commenting below 👇🏻👇🏻👇🏻 . . #LiveForMore 
Post leg day eats from yesterday:
✖️ black bean pasta and brown rice pasta 🍝 ✖️Sautéed spinach and kale in ghee ✖️Tomato 🍅 sauce, avocado 🥑, ✖️ Multigrain bread 🍞 with ghee and garlic salt. Seasoned with garlic, salt, and more garlic. . Bread from @udisglutenfree, pasta from @traderjoes
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Highly recommend the black bean pasta...it’s actually not even pasta guys, it’s literally straight up protein. 14g of protein per serving. Boom 💥 Yo welcome. This took me like 10 min to prepare and make after the gym 💪🏻 Get yo sweat on and fuel yourself right!
Post leg day eats from yesterday: ✖️ black bean pasta and brown rice pasta 🍝 ✖️Sautéed spinach and kale in ghee ✖️Tomato 🍅 sauce, avocado 🥑, ✖️ Multigrain bread 🍞 with ghee and garlic salt. Seasoned with garlic, salt, and more garlic. . Bread from @udisglutenfree, pasta from @traderjoes . . Highly recommend the black bean pasta...it’s actually not even pasta guys, it’s literally straight up protein. 14g of protein per serving. Boom 💥 Yo welcome. This took me like 10 min to prepare and make after the gym 💪🏻 Get yo sweat on and fuel yourself right!
Kneeling squat
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Odlicna vjezba za gluteuse. Da bi izgradili lijepo oblikovano dupe, morate u svoj program da ukljucite i vjezbe koje maximalno izoluju gluteuse. Cucnjevi, iskoraci, mrtva dizanja i sl. su vjezbe koje bi svakako trebali da radite, ali za maximalne rezultate sto veca izolacija misica je neophodna.
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Sama aktivacija Gluteusa tokom Kneeling squat-a je dosta veca nego kod obicnog cucnja. Bret Contreras je dosta experimentisao sa tim, njegovi EMG testovi pokazuju da je najveca aktivacija Gluteusa kod dubokog cucnja bila 114%, a kod Kneeleing squat-a 159%.
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Kako pravilno raditi Kneeling squat:
- Nadjite podlogu za koljena
- Koljena rasirite onoliko koliko vama najbolje odgovara, sve zavisi od vase anatomije kukova. Sa tim morate malo da experimentisete. Izaberite poziciju koja vam pruza najvise pokreta i najbolju kontrakciju
- Stopala primaknite blize jedno drugom. Na takav nacin cete kreirati internu rotaciju kukova ( "otvoricete" kukove i kreirati bolji polozaj za vecu kontrakciju gluteusa )
- Sjednite sto dalje unazad ( koliko vam vasa mobilnost dozvoljava ), istegnite gluteuse
- Kada se vracate u pocetni polozaj, kukove iz najdonje pozicije gurajte sto jace ka naprijed
#exercise101 #kneelingsquats #vjezbanje #trening #napredak #gluteusi #savrsenazadnjica #personalnitrener #acsmcpt
Kneeling squat - Odlicna vjezba za gluteuse. Da bi izgradili lijepo oblikovano dupe, morate u svoj program da ukljucite i vjezbe koje maximalno izoluju gluteuse. Cucnjevi, iskoraci, mrtva dizanja i sl. su vjezbe koje bi svakako trebali da radite, ali za maximalne rezultate sto veca izolacija misica je neophodna. - Sama aktivacija Gluteusa tokom Kneeling squat-a je dosta veca nego kod obicnog cucnja. Bret Contreras je dosta experimentisao sa tim, njegovi EMG testovi pokazuju da je najveca aktivacija Gluteusa kod dubokog cucnja bila 114%, a kod Kneeleing squat-a 159%. - Kako pravilno raditi Kneeling squat: - Nadjite podlogu za koljena - Koljena rasirite onoliko koliko vama najbolje odgovara, sve zavisi od vase anatomije kukova. Sa tim morate malo da experimentisete. Izaberite poziciju koja vam pruza najvise pokreta i najbolju kontrakciju - Stopala primaknite blize jedno drugom. Na takav nacin cete kreirati internu rotaciju kukova ( "otvoricete" kukove i kreirati bolji polozaj za vecu kontrakciju gluteusa ) - Sjednite sto dalje unazad ( koliko vam vasa mobilnost dozvoljava ), istegnite gluteuse - Kada se vracate u pocetni polozaj, kukove iz najdonje pozicije gurajte sto jace ka naprijed #exercise101  #kneelingsquats  #vjezbanje  #trening  #napredak  #gluteusi  #savrsenazadnjica  #personalnitrener  #acsmcpt 
The hard work truly pays off.
The hard work truly pays off.
Izgradnja misicne mase je proces kojem treba da pristupite sa ozbiljnoscu, ako hocete da dodjete do zeljenih rezultata.
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Redovan trening je osnova napretka. Jakim treninzima misice stimulisete na rast.
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Dovoljno sna je jako bitna stavka. Znamo da nesovoljno sna ima negativan uticaj na psihofizicke sposobnosti i smanjenje sinteze proteina, sto nikako ne zelite ako vam je misicna masa prioritet
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Broj obroka u toku dana zavisi prije svega od toga koliko Kalorija treva da unesete u toku dana. Nema potrebe da jedete 10x dnevno. Probavnom sistemu je svakako potrebno i po nekoliko sati da bi svario neki kompleksniji obrok.
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Voda je osnova svake cilije u vasem tijelu. 70% misica je voda. Dehidracija negativno utice na psihofizicke performanse. Suhe usne nije pokazatelj da pijete vodu, one su pokazatelj da ste vec zakoracili u Dehidraciju. Bijela (bezbojna) mokraca je dobar pokazatelj hidriranosti, sto je mokraca zuca, hidriranost tijela je sve manja i manja.
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U toku dana mora da unosite i dovoljno Kalorija. Ako hocete da rastete MORATE da unesete vise Kalorija nego je tijelu potrebno da se zadrzi na postojecoj kilazi. U kolikom suficitu cete biti, zavisi od osobe do osobe. 300-500kcal je dobar pocetak. Obratite paznju da se tokom mase ne zamastite previse, visak masnih naslaga ce vam kasnije praviti samo probleme, ako vam je misicna masa prioritet.
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Izgradnja misicne mase zahtijeva vrijeme i sto to prije shvatite bolje za vas. Znam da vam se kroz reklame i tekstove na blogovima prokazuju i drugacije price "gomila misica bez muke, u rekordnom roku". Nazalost takve price su kreirane samo iz razloga da se vasa zelja za brzim i laganim rezultatima iskoristi za necije licno bogacenje.
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Protein je gradivna materija misica, bez proteina (aminokiselina) nema izgradnje misica. Vise ne znace bolje. Postoji limit koliko proteina tijelo moze da ugradi. Dnevne preporuke su od 1.6-2gr\kg tjelesne mase.
#trening #teretana #napredak #misici #hipertrophy #personalnitrener #kalorije #san #acsmcpt
Izgradnja misicne mase je proces kojem treba da pristupite sa ozbiljnoscu, ako hocete da dodjete do zeljenih rezultata. - Redovan trening je osnova napretka. Jakim treninzima misice stimulisete na rast. - Dovoljno sna je jako bitna stavka. Znamo da nesovoljno sna ima negativan uticaj na psihofizicke sposobnosti i smanjenje sinteze proteina, sto nikako ne zelite ako vam je misicna masa prioritet - Broj obroka u toku dana zavisi prije svega od toga koliko Kalorija treva da unesete u toku dana. Nema potrebe da jedete 10x dnevno. Probavnom sistemu je svakako potrebno i po nekoliko sati da bi svario neki kompleksniji obrok. - Voda je osnova svake cilije u vasem tijelu. 70% misica je voda. Dehidracija negativno utice na psihofizicke performanse. Suhe usne nije pokazatelj da pijete vodu, one su pokazatelj da ste vec zakoracili u Dehidraciju. Bijela (bezbojna) mokraca je dobar pokazatelj hidriranosti, sto je mokraca zuca, hidriranost tijela je sve manja i manja. - U toku dana mora da unosite i dovoljno Kalorija. Ako hocete da rastete MORATE da unesete vise Kalorija nego je tijelu potrebno da se zadrzi na postojecoj kilazi. U kolikom suficitu cete biti, zavisi od osobe do osobe. 300-500kcal je dobar pocetak. Obratite paznju da se tokom mase ne zamastite previse, visak masnih naslaga ce vam kasnije praviti samo probleme, ako vam je misicna masa prioritet. - Izgradnja misicne mase zahtijeva vrijeme i sto to prije shvatite bolje za vas. Znam da vam se kroz reklame i tekstove na blogovima prokazuju i drugacije price "gomila misica bez muke, u rekordnom roku". Nazalost takve price su kreirane samo iz razloga da se vasa zelja za brzim i laganim rezultatima iskoristi za necije licno bogacenje. - Protein je gradivna materija misica, bez proteina (aminokiselina) nema izgradnje misica. Vise ne znace bolje. Postoji limit koliko proteina tijelo moze da ugradi. Dnevne preporuke su od 1.6-2gr\kg tjelesne mase. #trening  #teretana  #napredak  #misici  #hipertrophy  #personalnitrener  #kalorije  #san  #acsmcpt 
Happy Workout Wednesday! Try out this killer battle rope circuit in your next workout. 💪🏻💪🏻 .
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10 reps each way x 4 rounds
Happy Workout Wednesday! Try out this killer battle rope circuit in your next workout. 💪🏻💪🏻 . . . 10 reps each way x 4 rounds
OLD PHOTO ALERT (biceps are way better now 😜) So it's finally happening.... After months of procrastinating and saying I would eventually do this, here I am, making a fitness instagram (a finstagram, if you will). A few things about me, I am a ACSM certified personal trainer, and a certified Les Mills Body Pump instructor. I am mainly a weight-lifter, focusing on body-building, but am slowly integrating more cardio and HIIT (*groans*). So, I'm using this instagram as an accountability method and way to get more about my personal fitness practices ~out there ~ K bye. 💪🏻💪🏻
OLD PHOTO ALERT (biceps are way better now 😜) So it's finally happening.... After months of procrastinating and saying I would eventually do this, here I am, making a fitness instagram (a finstagram, if you will). A few things about me, I am a ACSM certified personal trainer, and a certified Les Mills Body Pump instructor. I am mainly a weight-lifter, focusing on body-building, but am slowly integrating more cardio and HIIT (*groans*). So, I'm using this instagram as an accountability method and way to get more about my personal fitness practices ~out there ~ K bye. 💪🏻💪🏻
Officially certified 🙌🏻 I can work now 😭☺️ Excited for whats to come! || Looking for personal trainer? DM me 🤗 #acsmcpt #minot #personaltrainer
Officially certified 🙌🏻 I can work now 😭☺️ Excited for whats to come! || Looking for personal trainer? DM me 🤗 #acsmcpt  #minot  #personaltrainer 
Day 8 of 30 ● the High Pull ● fantastic for training triple extension (hips, knees, ankles), lifters who want to avoid high impact movements and a great drill to master the power clean ● best tool for this drill is @ultimatesandbag but when in a pinch the DBs work too! ● hoist DBs to the hips ● establish the plank ● hinge until maximal hamstring tension is reached ● drive the hips through unload the tension in your hamstrings ● in one fluid motion bring the DBs from below the knees until even with the shoulders (imagine elbowing domeone standing behind you) ● DO NOT USE THE UPPER TRAPS ● scapulas should be depressed and shoulders packed at throughout this drill ● "catch" the weights with the hamstrings ● don't let the dumbells hit the floor and don't lose that plank! ● smash that heart button! ● check back in tomorrow for another exercise to add strength, mobility, and muscular integrity to your #NEWYEARNEWME routine ● #staypositivestayfit
Day 8 of 30 ● the High Pull ● fantastic for training triple extension (hips, knees, ankles), lifters who want to avoid high impact movements and a great drill to master the power clean ● best tool for this drill is @ultimatesandbag but when in a pinch the DBs work too! ● hoist DBs to the hips ● establish the plank ● hinge until maximal hamstring tension is reached ● drive the hips through unload the tension in your hamstrings ● in one fluid motion bring the DBs from below the knees until even with the shoulders (imagine elbowing domeone standing behind you) ● DO NOT USE THE UPPER TRAPS ● scapulas should be depressed and shoulders packed at throughout this drill ● "catch" the weights with the hamstrings ● don't let the dumbells hit the floor and don't lose that plank! ● smash that heart button! ● check back in tomorrow for another exercise to add strength, mobility, and muscular integrity to your #NEWYEARNEWME  routine ● #staypositivestayfit 
Rain or shine its deadlift time. First day of beta testing  a program i wrote called the undertaker. Because youll need one when youre done. #metal #metalhead #deathcore #lornashore #dyel #deadlift #powerlifting #babylifter #acsmcpt
A training partner/muscle quizzer/great friend gave me this for Christmas. He knows my love for science (@acsm1954) and my desire to constantly improve. Goal is to pass the Ace PT exam in early spring then start diving into the deep stuff. #acsmcpt #acsm #goals #personaltrainer #cpt #science #training #alwaysimproving #career #careergoals #coach #performance
Breathe. Worrying won’t fix it. This is your Tuesday reminder to look for the good, and to be grateful for the little things today. Someone may be wishing that they were in your exact same shoes. Look for the blessings in this New Year 💕💕💕
Breathe. Worrying won’t fix it. This is your Tuesday reminder to look for the good, and to be grateful for the little things today. Someone may be wishing that they were in your exact same shoes. Look for the blessings in this New Year 💕💕💕
Day 7 of 30 ● Plank with Sholder taps ● fantastic for teaching the body to engage as one unit,  increasing shoulder, core, hip, and shank stability● find the high plank position ● ears, shoulders, hips, knees, and ankles must all be alligned ● depress the scapulas ● dig those toes in and start with a wide base of support ● as the exercise becomea easier select a smaller base of support ● once the plank is established take one hand off the ground and tap the opposite shoulder ●  always be in contact with the floor ● and don't lose that plank! ● smash that heart button! ● check back in tomorrow for another exercise to add strength, mobility, and muscular integrity to your #NEWYEARNEWME routine ● #staypositivestayfit
Day 7 of 30 ● Plank with Sholder taps ● fantastic for teaching the body to engage as one unit, increasing shoulder, core, hip, and shank stability● find the high plank position ● ears, shoulders, hips, knees, and ankles must all be alligned ● depress the scapulas ● dig those toes in and start with a wide base of support ● as the exercise becomea easier select a smaller base of support ● once the plank is established take one hand off the ground and tap the opposite shoulder ● always be in contact with the floor ● and don't lose that plank! ● smash that heart button! ● check back in tomorrow for another exercise to add strength, mobility, and muscular integrity to your #NEWYEARNEWME  routine ● #staypositivestayfit 
● Progressing Mace Swings ● challanging the frontal plane ● resisting in the transverse ●  hip flexibility ● and deceleration of the swing ● the Mace is at least 1,000 years old ● has been used as a war weapon by numerous cultures ● In India, the Mace is called the Gada ● #staypositivestayfit
● Progressing Mace Swings ● challanging the frontal plane ● resisting in the transverse ● hip flexibility ● and deceleration of the swing ● the Mace is at least 1,000 years old ● has been used as a war weapon by numerous cultures ● In India, the Mace is called the Gada ● #staypositivestayfit 
"If your spine is inflexibly stiff at age 30, you are old; if it is completely flexible at 60, you are young." Joseph Pilates

Day one of the Five Day Yoga Challenge is all about moving the spine.  The movement in the spine helps nourish the back, as it brings new blood flow, oxygen & nutrients to the discs. If you don't move it, mobility can become limited. Plus it won't get the nourishment it needs to function optimally.  Try to draw your attention inwards, focus on the breath, and move as you breathe. Let your breath guide your movement.  Try it with this spinal balance pose and see how much better you feel!! To get the whole video & join the Five Day Yoga Challenge -->click on the link in my bio! 😃💞
"If your spine is inflexibly stiff at age 30, you are old; if it is completely flexible at 60, you are young." Joseph Pilates Day one of the Five Day Yoga Challenge is all about moving the spine. The movement in the spine helps nourish the back, as it brings new blood flow, oxygen & nutrients to the discs. If you don't move it, mobility can become limited. Plus it won't get the nourishment it needs to function optimally. Try to draw your attention inwards, focus on the breath, and move as you breathe. Let your breath guide your movement. Try it with this spinal balance pose and see how much better you feel!! To get the whole video & join the Five Day Yoga Challenge -->click on the link in my bio! 😃💞
Lat pulldown:
Jedna od nezaobilaznih vjezbi u treningu ledja skoro svakog vjezbaca. Mnogi hvataju presiroko za sirinu svojih ramena, te im se pokret zavrsi dosta visoko i dolazi do pogadjanja misica gornjeg dijela ledja ( Trapez, Romboid, Infraspinatus, Teres major i td. i td. ).
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Da bi aktivacija Latisimusa i sama efektivnost vjezbe bila sto veca treba da obratite paznju da:
1- potiskujete ramena ka kukovima pri koncetricnom dijelu pokreta.
2- lomite sipku ( na takav nacin cete sebi osigurati maximalnu aktivaciju Latisimusa ).
3- vucite iz laktova ( sake treba da vam sluze samo kao kuke koje drze sipku ).
4- nagnite se malo unazad da bi tijelo stavili u polozaj koji ce vam omoguciti bolju aktivaciju Latisimusa.
#latisimus #latisimusdorsi #trening #exercise101 #gym #teretana #personalnitrener #acsmcpt
Lat pulldown: Jedna od nezaobilaznih vjezbi u treningu ledja skoro svakog vjezbaca. Mnogi hvataju presiroko za sirinu svojih ramena, te im se pokret zavrsi dosta visoko i dolazi do pogadjanja misica gornjeg dijela ledja ( Trapez, Romboid, Infraspinatus, Teres major i td. i td. ). - Da bi aktivacija Latisimusa i sama efektivnost vjezbe bila sto veca treba da obratite paznju da: 1- potiskujete ramena ka kukovima pri koncetricnom dijelu pokreta. 2- lomite sipku ( na takav nacin cete sebi osigurati maximalnu aktivaciju Latisimusa ). 3- vucite iz laktova ( sake treba da vam sluze samo kao kuke koje drze sipku ). 4- nagnite se malo unazad da bi tijelo stavili u polozaj koji ce vam omoguciti bolju aktivaciju Latisimusa. #latisimus  #latisimusdorsi  #trening  #exercise101  #gym  #teretana  #personalnitrener  #acsmcpt