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#onlinetrainer medias

Photos

Pic 1 - May17 ✨Pic 2 -October17 
It’s those progression shots that keep me motivated! Training shoulders 3 times per week which has helped me achieve greater results and is now one of fav body parts to work on..besides from legs 😆😆😆😆 👊🏼 #fitnessmum #fitness #fitnessaddict #fitnessmotivation #instafitness #fitnessjourney #igfitness #fitnesslifestyle #ehplabs #instagramfitness #healthandfitness #fitnesscoach #melbournefitness #fitnessmodels #onlinetrainer #fitnessphysique #gains #gym  #selfie #summer #bodybuilding #melbourne #beauty #fashion #musclemodel  #lift #natlympia
Pic 1 - May17 ✨Pic 2 -October17 It’s those progression shots that keep me motivated! Training shoulders 3 times per week which has helped me achieve greater results and is now one of fav body parts to work on..besides from legs 😆😆😆😆 👊🏼 #fitnessmum  #fitness  #fitnessaddict  #fitnessmotivation  #instafitness  #fitnessjourney  #igfitness  #fitnesslifestyle  #ehplabs  #instagramfitness  #healthandfitness  #fitnesscoach  #melbournefitness  #fitnessmodels  #onlinetrainer  #fitnessphysique  #gains  #gym  #selfie  #summer  #bodybuilding  #melbourne  #beauty  #fashion  #musclemodel  #lift  #natlympia 
Relaxed. Because no flex is needed when the back pump is real😜
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Snapchat 👻 @ kylebfitness 
Email 📧 kylebfit@gmail.com
Facebook.com/kylejberman
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If you're interested in online training send me a message or click the link in my bio!
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#fitnessmodel #modeling #lifestyle #fitfashion #fashion #photoshoot #exercise #onlinetrainer #fitnesscoaching #personaltraining #onlinecoach #health #fitness #fit #fitnessaddict #fitspo #follow #npc #workout #bodybuilding #cardio #gym #train #traininig #photooftheday #health #healthy #instahealth #healthychoices #active
Relaxed. Because no flex is needed when the back pump is real😜 . . Snapchat 👻 @ kylebfitness Email 📧 kylebfit@gmail.com Facebook.com/kylejberman . If you're interested in online training send me a message or click the link in my bio! . #fitnessmodel  #modeling  #lifestyle  #fitfashion  #fashion  #photoshoot  #exercise  #onlinetrainer  #fitnesscoaching  #personaltraining  #onlinecoach  #health  #fitness  #fit  #fitnessaddict  #fitspo  #follow  #npc  #workout  #bodybuilding  #cardio  #gym  #train  #traininig  #photooftheday  #health  #healthy  #instahealth  #healthychoices  #active 
Love me some plank variations! Try this exercise at home or the gym 👌🏼
Love me some plank variations! Try this exercise at home or the gym 👌🏼
Tonight we focused on legs and gluteus. If you're looking for custom workouts for your fitness level/body type DM me. 💪🏾🍑 #queenofthestage #figurecompetitor #misstopnotch #onlinetrainer #follow @miss_top_notch for updates as I prepare for my first competition!!!
* I do not own the rights to this song*

So as I am training my friend @moniquewilkes says this ain't working, you need to add music 🎶 to your videos hunny(lol). Thanks boo 👍🏾👌🏾😍. Tonight we focused on legs and gluteus. If you're looking for custom workouts for your fitness level/body type DM me. 💪🏾🍑 #queenofthestage #figurecompetitor #misstopnotch #onlinetrainer #follow @topnotchsnf for more training routines!!!
* I do not own the rights to this song* So as I am training my friend @moniquewilkes says this ain't working, you need to add music 🎶 to your videos hunny(lol). Thanks boo 👍🏾👌🏾😍. Tonight we focused on legs and gluteus. If you're looking for custom workouts for your fitness level/body type DM me. 💪🏾🍑 #queenofthestage  #figurecompetitor  #misstopnotch  #onlinetrainer  #follow  @topnotchsnf for more training routines!!!
Here, watch me break some rules. This is 265x3, with a 3ish (wishful) second pause. 
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This view is good, because you can see how the arch works. Note; my lumber spine (lower back) is pretty much flat. This is good because excessive arching in the low back can become quite uncomfortable. 
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Note that I have a decent sized arch in my thoracic spine (upper back). These segments naturally arch more than the lumber spine, and can tolerate deeper extension. 
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Note that the load (the barbell) is directly over my shoulder to start, and over my upper chest most of the time (over my shoulder blades). This means that there is NO direct loading of the arched spine with this technique...this is important, because it means that it's safe and healthy if I use the position responsibly. 
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Also note, My elbows are flared pretty wide, and they stay that way. This keeps the elbow under the bar, thus maintaining the strongest possible position. The fact that they are flared matters much less for shoulder health when my thoracic spine is so arched. 
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Phew. So much to discuss...and I didn't even mention how despite this knowledge, my bench is still less than half of my deadlift. 
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Additionally; this form of benching works the pecs just as much as the "bodybuilding bench" variation, sans arch. 
#benchpress #powerlifter #powerlifting #bench #chestday #opa #ipf #arch #cheaterbench #shoulderhealth #strength #onlinecoach #onlinetrainer #technique #bodybuilding  #pecs #muscle #sarnia #conquest
Here, watch me break some rules. This is 265x3, with a 3ish (wishful) second pause. # This view is good, because you can see how the arch works. Note; my lumber spine (lower back) is pretty much flat. This is good because excessive arching in the low back can become quite uncomfortable. # Note that I have a decent sized arch in my thoracic spine (upper back). These segments naturally arch more than the lumber spine, and can tolerate deeper extension. # Note that the load (the barbell) is directly over my shoulder to start, and over my upper chest most of the time (over my shoulder blades). This means that there is NO direct loading of the arched spine with this technique...this is important, because it means that it's safe and healthy if I use the position responsibly. # Also note, My elbows are flared pretty wide, and they stay that way. This keeps the elbow under the bar, thus maintaining the strongest possible position. The fact that they are flared matters much less for shoulder health when my thoracic spine is so arched. # Phew. So much to discuss...and I didn't even mention how despite this knowledge, my bench is still less than half of my deadlift. # Additionally; this form of benching works the pecs just as much as the "bodybuilding bench" variation, sans arch. #benchpress  #powerlifter  #powerlifting  #bench  #chestday  #opa  #ipf  #arch  #cheaterbench  #shoulderhealth  #strength  #onlinecoach  #onlinetrainer  #technique  #bodybuilding  #pecs  #muscle  #sarnia  #conquest 
Here’s the second circuit to yesterday’s post ✌🏻 #tryittuesday #circuittraining #kettlebellworkout 💪🏼 This is circuit 2️⃣of 2️⃣🙌🏻 💜💜💜💜💜complete 5 sets. This whole video is one circuit. You perform once exercise after another like I did. After each circuit (set) rest 30-60 seconds. 💜5 each arm alternating presses
💜5 each arm clean
💜5 each arm upright rows 💜5 chest presses with 2 KB
💜10 close presses with 1 KB with flutters
💜10 crunches with flutters 🙋🏼if YOU want more of this— contact me for in person or online training 💕

#personaltrainer #slavin2bfit #onlinetrainer #clubridges #gymgo #virtualtrainer #kettlebell #getfit #workout #workoutwithme #nike #fitchick #upperbodyworkout
Here’s the second circuit to yesterday’s post ✌🏻 #tryittuesday  #circuittraining  #kettlebellworkout  💪🏼 This is circuit 2️⃣of 2️⃣🙌🏻 💜💜💜💜💜complete 5 sets. This whole video is one circuit. You perform once exercise after another like I did. After each circuit (set) rest 30-60 seconds. 💜5 each arm alternating presses 💜5 each arm clean 💜5 each arm upright rows 💜5 chest presses with 2 KB 💜10 close presses with 1 KB with flutters 💜10 crunches with flutters 🙋🏼if YOU want more of this— contact me for in person or online training 💕 #personaltrainer  #slavin2bfit  #onlinetrainer  #clubridges  #gymgo  #virtualtrainer  #kettlebell  #getfit  #workout  #workoutwithme  #nike  #fitchick  #upperbodyworkout 
Shout out to everyone transcending
a mindset, mentality, desire, belief,
emotion, habit, behavior or vibration,
that no longer serves them. While fear depletes power, faith gives wings for the soul's elevation.
Shout out to everyone transcending a mindset, mentality, desire, belief, emotion, habit, behavior or vibration, that no longer serves them. While fear depletes power, faith gives wings for the soul's elevation.
More to come...
Http://aware.training/ (link in bio)

Photo Credit: @anthonyephotography 
#photography #photoshoot #nmtrue #newmexico #bosquetrail
Handstand wall holds are getting easier finally!  I try to do them as a finisher a few days a week, going for 5-8 reps of 10 second holds.  It’s such a great full body move!
Handstand wall holds are getting easier finally! I try to do them as a finisher a few days a week, going for 5-8 reps of 10 second holds. It’s such a great full body move!
Wow, what a trip! Ini point did I admit to this past 12 weeks as a holiday, because I was still working this entire time, however, reflecting now on the past 3 months, it has certainly been an incredible experience that has forced me to reflect upon myself, what's important and what "lights me up" A wise man once shared with me, when you strip away "everything", you can do "anything" I truely understand this now 😉#changeisbest #lochihorneronline #lho #onlinetrainer #selfdevelopment #kohsamui #
Wow, what a trip! Ini point did I admit to this past 12 weeks as a holiday, because I was still working this entire time, however, reflecting now on the past 3 months, it has certainly been an incredible experience that has forced me to reflect upon myself, what's important and what "lights me up" A wise man once shared with me, when you strip away "everything", you can do "anything" I truely understand this now 😉#changeisbest  #lochihorneronline  #lho  #onlinetrainer  #selfdevelopment  #kohsamui  #
DISCIPLINE is doing what needs to be done, even if you don’t want to do it! 💯

Power of one fitness
Personal training gym studio.
Vimawala arcade, 3rd floor,
Anand-vidyanagar road,
Anand.

#hardwork#passionate#gymstudio#powerofonefitness#onetoonepersonaltraining#fatloss#weightloss#dedicated#hardwork#musclebuild#onlinetrainer#vegetarian#vegetarianmakingithappen#nutrition#goldsgym#weights#cardio#bodybuilding#biceps#lean#sixpack#deadlift#arms#workout#workoutvideo#anand#india#aesthetic
DISCIPLINE is doing what needs to be done, even if you don’t want to do it! 💯 Power of one fitness Personal training gym studio. Vimawala arcade, 3rd floor, Anand-vidyanagar road, Anand. #hardwork #passionate #gymstudio #powerofonefitness #onetoonepersonaltraining #fatloss #weightloss #dedicated #hardwork #musclebuild #onlinetrainer #vegetarian #vegetarianmakingithappen #nutrition #goldsgym #weights #cardio #bodybuilding #biceps #lean #sixpack #deadlift #arms #workout #workoutvideo #anand #india #aesthetic 
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What a game.  Did y'all see the Yankees come back game? Strong!!!! I wasn't worried had the lucky gnome 😁👌🏾 #strong #lifestyle #lifestyleblogger #letmebeyourmotivation #youtuber #vlogger #yankees #word #fitness #fitnessmodel #bronx #baseball #fitnessgoals #fitnessaddict #fitnessblogger #fitnessmotivation #onlinecoach #onlinetrainer #gym #gymrat #gymlife #gymaholic #gymaddicts #gymmotivation #nyc #mlbplayoffs
Grinding everyday! #Repost @lynchpinlive (@get_repost)
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Deadlift Tues with @justinafjj. "I just train Jiu Jitsu" isn't good enough. If you want to be the best you're going to have to lift. It's just how it is. You can go along way on technique alone, it's true. But when you meet someone with equal skill but more horse power and a bigger gas tank you're in trouble.

Can't wait to see what this guy and his mutant team mates @sarahdraht and @fierce.rmt can do over the next couple years. 
These three are going to dominate. 
Stay tuned. 
#kelownapersonaltrainer
#lynchpinlifestyle
#bicepsrising 
#simplenoteasy 
#fitover40
#onlinetrainer
#coach
#fitness 
#kettlebell 
#ibjjf 
#jits
Grinding everyday! #Repost  @lynchpinlive (@get_repost) ・・・ Deadlift Tues with @justinafjj. "I just train Jiu Jitsu" isn't good enough. If you want to be the best you're going to have to lift. It's just how it is. You can go along way on technique alone, it's true. But when you meet someone with equal skill but more horse power and a bigger gas tank you're in trouble. Can't wait to see what this guy and his mutant team mates @sarahdraht and @fierce.rmt can do over the next couple years. These three are going to dominate. Stay tuned. #kelownapersonaltrainer  #lynchpinlifestyle  #bicepsrising  #simplenoteasy  #fitover40  #onlinetrainer  #coach  #fitness  #kettlebell  #ibjjf  #jits 
*the struggle is real for me and adding music to my videos 😂

Been working hard on my goals! Pull ups are still maxed at 5/6 on my own so I add these jumping pull ups to finish off strong!
Currently my lats are soft in my opinion (I call them “lat wings”😂😂 ) so I added these side pulls today focusing on my posterior delts and lats. Low plank pulls are always a great finisher!!
A few more weeks and my wings will be lean and mean!
Bahaha! If we can’t laugh at ourselves, we have nothing. I had fun at the gym today! 
Did you?!?
*the struggle is real for me and adding music to my videos 😂 Been working hard on my goals! Pull ups are still maxed at 5/6 on my own so I add these jumping pull ups to finish off strong! Currently my lats are soft in my opinion (I call them “lat wings”😂😂 ) so I added these side pulls today focusing on my posterior delts and lats. Low plank pulls are always a great finisher!! A few more weeks and my wings will be lean and mean! Bahaha! If we can’t laugh at ourselves, we have nothing. I had fun at the gym today! Did you?!?
ISSA LIFESTYLE!! Staying fit has never been easier for me I still enjoy nights out with my ❤ @erikchavezfitness and spend less then 3 hours a week in the gym!! Intermittent fasting and a different workout strategy have given me the look I've wanted and can continue to maintain 🙌🏽❤ #fitcurvy #fitncurvy #fitness #fitnessmotivation #workout #onlinetrainer #onlinefitness #girlswholift #latina #latinasbelike
sometimes it’s better to just put your head down and grind. don’t worry. they’ll notice.
sometimes it’s better to just put your head down and grind. don’t worry. they’ll notice.
⚪️Intermittent Fasting-I fasted until 1:50pm. Today was very balanced and filling. It’s almost dinner time. I have about 800-1000 calories left for today. ⚪️ ⚪️ #intermittentfasting #IF #calculated #flexibledieting #Mealplan #nutrition #ryantafoyafitness #sculpted1s #muscle #fitness #fit #igers #igfit #food #groceryshopping #exercise #positivity #health #onlinecoach #onlinetrainer #personaltrainer #coach #buildmuscle #burnfat ⚪️1️⃣
⚪️Intermittent Fasting-I fasted until 1:50pm. Today was very balanced and filling. It’s almost dinner time. I have about 800-1000 calories left for today. ⚪️ ⚪️ #intermittentfasting  #IF  #calculated  #flexibledieting  #Mealplan  #nutrition  #ryantafoyafitness  #sculpted1s  #muscle  #fitness  #fit  #igers  #igfit  #food  #groceryshopping  #exercise  #positivity  #health  #onlinecoach  #onlinetrainer  #personaltrainer  #coach  #buildmuscle  #burnfat  ⚪️1️⃣
Had a blast chest workout today 🔥 I think functional hypertrophy is one of the best ways of training... you literally get more athletic and grow quality muscles at the same time ! 
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Save and Try this superset on your next chest day : 
Medicine ball cable flyes into medicine ball pushups ! 
4x8+8
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Go real heavy on flyes but keep the form tight ! Position yourself so that the ball is under your upper back , then Retract shoulders back and perform fly movement!
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Keep full rom , slow negatives, explosive positives for best mind-muscle connection
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Gonna post my today’s full #shredded365 chest workout tomorrow in my ig story ✌🏼😉
Had a blast chest workout today 🔥 I think functional hypertrophy is one of the best ways of training... you literally get more athletic and grow quality muscles at the same time ! __ Save and Try this superset on your next chest day : Medicine ball cable flyes into medicine ball pushups ! 4x8+8 __ Go real heavy on flyes but keep the form tight ! Position yourself so that the ball is under your upper back , then Retract shoulders back and perform fly movement! ___ Keep full rom , slow negatives, explosive positives for best mind-muscle connection ___ Gonna post my today’s full #shredded365  chest workout tomorrow in my ig story ✌🏼😉
My take on a Mediterranean inspired sandwich, on garlic cibatta bread. All made in one cast iron skillet.

Pan Grilled •zucchini •eggplant
•mushrooms
•onions •garlic
•mixed medley cherry tomatoes

Nothing like a good char!!!
My take on a Mediterranean inspired sandwich, on garlic cibatta bread. All made in one cast iron skillet. Pan Grilled •zucchini •eggplant •mushrooms •onions •garlic •mixed medley cherry tomatoes Nothing like a good char!!!
Why am I smiling so big??? Partly because I get to wear work out clothes all day... but also because I just found out one of my clients lost 10 pounds in a week!! Proud of you Joe!!
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#weightloss #motivation #fitness #exercise #fitnesstrainer #personaltrainer #fatloss #nutrition #livingthedream #fitfam #entrepreneur #successstory #abs #onlinetrainer #nike
I DID IT!

I have completed ALL 21 days/3 weeks of workouts! 
Fought through Lync gnawing at my arm and using it as a chew toy :D
Him making a tow go POOF..
Charlie in the back bumping into stuff with his cone.. All I can say is.. YOU'RE GONNA LOVE IT!

There's so many times I have heard.. "If only I could workout with you in person.. or see exactly what you do!" "If only I knew the secret to your motivation and consistency"

WELL! You get the REAL deal! 
And I'm not stopping!

I have MORE to come! Hint Hint: future plans will include weekly LIVE Classes online :D So no matter where you are, you'll be able to get movin with ME! <3

This is what I've been striving for! Everything is coming together and all it took was a little BELIEF :) Amazing what starts happening when you actually start trusting in the process and take some risks <3 
If you feel stuck.. lost.. Just TAKE action! Do Something! Anything that will get you the LIFE you've wanted. 
Do it!
I DID IT! I have completed ALL 21 days/3 weeks of workouts! Fought through Lync gnawing at my arm and using it as a chew toy :D Him making a tow go POOF.. Charlie in the back bumping into stuff with his cone.. All I can say is.. YOU'RE GONNA LOVE IT! There's so many times I have heard.. "If only I could workout with you in person.. or see exactly what you do!" "If only I knew the secret to your motivation and consistency" WELL! You get the REAL deal! And I'm not stopping! I have MORE to come! Hint Hint: future plans will include weekly LIVE Classes online :D So no matter where you are, you'll be able to get movin with ME! <3 This is what I've been striving for! Everything is coming together and all it took was a little BELIEF :) Amazing what starts happening when you actually start trusting in the process and take some risks <3 If you feel stuck.. lost.. Just TAKE action! Do Something! Anything that will get you the LIFE you've wanted. Do it!
Authenticity. Always be you.
Authenticity. Always be you.
There is a difference between being interested and committed. When you are interested you do it when you feel like it. When you are committed you do it no matter what. ----------------------------------------------▫️ I am 110% committed. I will make my workouts a priority even when I don't want to lift or do cardio. I will make time to prep my food even when I'm tired, because it helps me stay on track when I'm busy. I am my biggest critic, but I will remind myself how far I have come, where I am going, and why I started. I will not let the bad days discourage me from continuing this lifestyle. I am committed, are you?
▫️
Need help getting started? 📩 Serious training inquires email;
samanthamirenda17@gmail.com
There is a difference between being interested and committed. When you are interested you do it when you feel like it. When you are committed you do it no matter what. ----------------------------------------------▫️ I am 110% committed. I will make my workouts a priority even when I don't want to lift or do cardio. I will make time to prep my food even when I'm tired, because it helps me stay on track when I'm busy. I am my biggest critic, but I will remind myself how far I have come, where I am going, and why I started. I will not let the bad days discourage me from continuing this lifestyle. I am committed, are you? ▫️ Need help getting started? 📩 Serious training inquires email; samanthamirenda17@gmail.com
💥START YOUR FITNESS JOURNEY!
🚨SALE ENDING SOON🚨
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-CLICK LINK IN MY BIO @duncanlukas or DIRECT MESSAGE ME YOUR EMAIL TO START YOUR TRANSFORMATION!-
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✳️COMPLETELY PERSONALIZED PLAN!
✳️Custom Meal Plan!
✳️Check ins (every two weeks)!
✳️Gym/Home workouts!
✳️HIIT/Steady State cardio!
✳️Access to 100+ Exercise Videos!
✳️Supplement Guide!
✳️Available Worldwide!
✳️Male or Female!
✳️24/7 Email Support!
✳️GUARANTEED RESULTS!
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For more info:
📧email LBDTraining@LukasDuncan.com
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#flashsale
#exercises 
#workouts 
#onlinetrainer 
#fitnesscoaching 
#results
#personaltraining
#worldwide
#beforeafter
#transformations
#onlinecoach
💥START YOUR FITNESS JOURNEY! 🚨SALE ENDING SOON🚨 . -CLICK LINK IN MY BIO @duncanlukas or DIRECT MESSAGE ME YOUR EMAIL TO START YOUR TRANSFORMATION!- . ✳️COMPLETELY PERSONALIZED PLAN! ✳️Custom Meal Plan! ✳️Check ins (every two weeks)! ✳️Gym/Home workouts! ✳️HIIT/Steady State cardio! ✳️Access to 100+ Exercise Videos! ✳️Supplement Guide! ✳️Available Worldwide! ✳️Male or Female! ✳️24/7 Email Support! ✳️GUARANTEED RESULTS! . For more info: 📧email LBDTraining@LukasDuncan.com . . . #flashsale  #exercises  #workouts  #onlinetrainer  #fitnesscoaching  #results  #personaltraining  #worldwide  #beforeafter  #transformations  #onlinecoach 
Goal: Be the best version of YOU ✨🔑💕 #teamfitforduty #fitnessjourney #fitmom #motivation #transformationtuesday
Around seven million Australian adults are failing to manage their health through diet and exercise, a University of Canberra report has found.

The research, commissioned by Bayer, suggests many Australians don't have the knowledge to manage their health concerns, with only six-out- of-10 people scoring highly on a health-literacy test.

A lack of physical activity and poor nutrition have both been linked to an increase in the soaring rates of chronic illness, including diabetes.

To investigate how Australians seek advice on health management, researchers analysed online-search behaviours in self-care across food and nutrition. They also evaluated attitudes and issues raised in online forums.

http://www.sbs.com.au/news/article/2017/10/16/poor-health-literacy-failing-many-report
Around seven million Australian adults are failing to manage their health through diet and exercise, a University of Canberra report has found. The research, commissioned by Bayer, suggests many Australians don't have the knowledge to manage their health concerns, with only six-out- of-10 people scoring highly on a health-literacy test. A lack of physical activity and poor nutrition have both been linked to an increase in the soaring rates of chronic illness, including diabetes. To investigate how Australians seek advice on health management, researchers analysed online-search behaviours in self-care across food and nutrition. They also evaluated attitudes and issues raised in online forums. http://www.sbs.com.au/news/article/2017/10/16/poor-health-literacy-failing-many-report
LAT ISOLATION 
Your typical two hand lat pulldown is a great exercise, but can be difficult to isolate the lats and really feel that mind-muscle connection.
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The Half Kneeling 1-arm Pulldown not only is great for isolating the lats but also trains core stability and is great for training that anterior portion of our body (think tight hip flexors from sitting all day!) to “open up.”
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Add these to the back workout from last week or if you’re on one of my programs, the great thing is that it’s very simple to swap in different exercises. This is a “vertical pull” exercise and can be added on at the end for more volume or swapped in as an alternative to the vertical pull that is in your program currently.
LAT ISOLATION Your typical two hand lat pulldown is a great exercise, but can be difficult to isolate the lats and really feel that mind-muscle connection. - The Half Kneeling 1-arm Pulldown not only is great for isolating the lats but also trains core stability and is great for training that anterior portion of our body (think tight hip flexors from sitting all day!) to “open up.” - Add these to the back workout from last week or if you’re on one of my programs, the great thing is that it’s very simple to swap in different exercises. This is a “vertical pull” exercise and can be added on at the end for more volume or swapped in as an alternative to the vertical pull that is in your program currently.
Losing weight is not an easy task, but maintaining weight is a set of new difficulties. On average 80-95% of people regain weight loss and some end up gaining more than where they started.  Keeping weight off requires just as much effort and commitment. Here are some tips that will help you maintain & keep pushing to improve your health and fitness.⠀
#⠀
Stop Restricting Calories: ⠀
Losing weight through extremely low calorie diets can mess up your metabolism, leading to chronic fatigue, suppressed immune and thyroid function, and adrenal stress.  If you eat less and exercise more in order to lose weight, your body responds by increasing your appetite and lowering your resting metabolic rate, making it increasingly difficult to lose weight. In order to maintain your weight loss, you must learn to eat full, balanced meals and train appropriately. ⠀
#⠀
Acknowledge Progress, Reward Results:⠀
There are many ways you can record your achievements, for example if you keep a list of weekly goals consider using it and checking them off as you go. Also make sure you have small achievable SMART goals. Set up a reward system and if you achieve your goals, you get a non-food reward. ⠀
#⠀
Stop Sacrificing Sleep: ⠀
If you suffer from a lack of sleep, your body cannot maintain a regular appetite and eating schedule. Your hormones become imbalanced, stimulating your hunger and decreasing the production of leptin, which suppresses appetite. ⠀
#⠀
Stay Active, Stay Accountable: ⠀
If you want to maintain your weight loss, you must stay active and accountable for continuing to live a healthy lifestyle. Just because you have achieved your goal does not mean you should regress back to old habits. ⠀
#⠀
Don’t Do It Alone: ⠀
Everybody needs support, whether it's emotional or logistical, so you stay accountable. Try teaming up with family, friends, or co-workers. Or even better, reach out to a trainer or coach to keep you focused on your goals.⠀
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❤️Sign up for our online programs here so we can help you with this! buff.ly/2yxetwf
Losing weight is not an easy task, but maintaining weight is a set of new difficulties. On average 80-95% of people regain weight loss and some end up gaining more than where they started. Keeping weight off requires just as much effort and commitment. Here are some tips that will help you maintain & keep pushing to improve your health and fitness.⠀ #⠀ Stop Restricting Calories: ⠀ Losing weight through extremely low calorie diets can mess up your metabolism, leading to chronic fatigue, suppressed immune and thyroid function, and adrenal stress. If you eat less and exercise more in order to lose weight, your body responds by increasing your appetite and lowering your resting metabolic rate, making it increasingly difficult to lose weight. In order to maintain your weight loss, you must learn to eat full, balanced meals and train appropriately. ⠀ #⠀ Acknowledge Progress, Reward Results:⠀ There are many ways you can record your achievements, for example if you keep a list of weekly goals consider using it and checking them off as you go. Also make sure you have small achievable SMART goals. Set up a reward system and if you achieve your goals, you get a non-food reward. ⠀ #⠀ Stop Sacrificing Sleep: ⠀ If you suffer from a lack of sleep, your body cannot maintain a regular appetite and eating schedule. Your hormones become imbalanced, stimulating your hunger and decreasing the production of leptin, which suppresses appetite. ⠀ #⠀ Stay Active, Stay Accountable: ⠀ If you want to maintain your weight loss, you must stay active and accountable for continuing to live a healthy lifestyle. Just because you have achieved your goal does not mean you should regress back to old habits. ⠀ #⠀ Don’t Do It Alone: ⠀ Everybody needs support, whether it's emotional or logistical, so you stay accountable. Try teaming up with family, friends, or co-workers. Or even better, reach out to a trainer or coach to keep you focused on your goals.⠀ #⠀ ❤️Sign up for our online programs here so we can help you with this! buff.ly/2yxetwf
@kyle_kesh is our #transformationtuesday feature 🙌🏼 260 lbs at 19 years old ➡️ 170 lbs now at 31 years old. He said he's "Finally fit for duty!" 👮🏻 Amazing work brother 💪🏼 #TeamFitForDuty #weightloss #fitnessjourney #fitforduty
My 12 week bulk client @tristansakal gettin work done on his plan! He kills his diet daily and is always pumped for the Gym! Keep it up bro! 
#Repost @tristansakal (@get_repost)
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Shoutout to @thephysiquebuilder for the killer workout program.  Don’t think I’ll be walking out of the gym today. #leanbulk #squatdropsets #transformationtuesday #transformation #gains #results #onlinecoach #onlinetraining #onlinetrainer #fitness #fitfam #fitlife #beastmode #personaltraining #personaltrainer #gym #gymmotivation #thephysiquebuilder #eliminatetheguesswork
My 12 week bulk client @tristansakal gettin work done on his plan! He kills his diet daily and is always pumped for the Gym! Keep it up bro! #Repost  @tristansakal (@get_repost) ・・・ Shoutout to @thephysiquebuilder for the killer workout program. Don’t think I’ll be walking out of the gym today. #leanbulk  #squatdropsets  #transformationtuesday  #transformation  #gains  #results  #onlinecoach  #onlinetraining  #onlinetrainer  #fitness  #fitfam  #fitlife  #beastmode  #personaltraining  #personaltrainer  #gym  #gymmotivation  #thephysiquebuilder  #eliminatetheguesswork 
A little embarrassing #transformationtuesday for you all.. 😂 We all start somewhere. I began lifting consistently about 3.5 years ago and had no clue what a workout split was, how to do weightlifting exercises correctly, how many reps of each exercise to do.. I was lost!! I was that girl that brought her 10-15 pound dumbbells into the “stretch” room and barely left her corner for the entire workout.  Fast forward a few years and countless lifting sessions later and I feel completely confident to lift in the “big girl” section of the gym.
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Some of the most important tips I can give to someone struggling with confidence in the gym is to watch instructional videos, practice, practice, practice, and remember that everyone in the gym is there for themselves! Nobody is worried with how you look or what you’re doing. ••••••••••••••••••••••••••••••••••••••••••••
If you are lacking confidence in the gym and need some guidance on where to start feel free to shoot me an email or check out the customized workout programs on my site. I’m always happy to help! 😊
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📧 alexismariefitness@gmail.com
💪🏻 alexismariefitness.wix.com/fitness for customized programs
A little embarrassing #transformationtuesday  for you all.. 😂 We all start somewhere. I began lifting consistently about 3.5 years ago and had no clue what a workout split was, how to do weightlifting exercises correctly, how many reps of each exercise to do.. I was lost!! I was that girl that brought her 10-15 pound dumbbells into the “stretch” room and barely left her corner for the entire workout. Fast forward a few years and countless lifting sessions later and I feel completely confident to lift in the “big girl” section of the gym. •••••••••••••••••••••••••••••••••••••••••• Some of the most important tips I can give to someone struggling with confidence in the gym is to watch instructional videos, practice, practice, practice, and remember that everyone in the gym is there for themselves! Nobody is worried with how you look or what you’re doing. •••••••••••••••••••••••••••••••••••••••••••• If you are lacking confidence in the gym and need some guidance on where to start feel free to shoot me an email or check out the customized workout programs on my site. I’m always happy to help! 😊 • • • 📧 alexismariefitness@gmail.com 💪🏻 alexismariefitness.wix.com/fitness for customized programs
At first they will ask why you are doing it. Then, they will ask how you did it. .
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Decide. Commit. Succeed. 
Success is a state of mind, if you want to succeed start thinking of yourself as a success. 🤘🏿🤘🏽🤘🏾🤘🏻
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www.dahlstrongfit.com
At first they will ask why you are doing it. Then, they will ask how you did it. . . . . . Decide. Commit. Succeed. Success is a state of mind, if you want to succeed start thinking of yourself as a success. 🤘🏿🤘🏽🤘🏾🤘🏻 . . . . . www.dahlstrongfit.com
COMMIT HARD. If you want to be successful in your #fitnessjourney and make a major #transformation you have to commit hard for yourself. TAG SOMEONE who needs to hear this ✨💕 #unfiltered -
I shared this live in Facebook group after a workout and thought it was worth sharing here as well. 🎉WANT TO JOIN!?🎉Only a couple more weeks until I kick off my November challenge!!! This challenge is 💯 ONLINE. Receive weekly workout schedules, custom macros and FB group access 💪🏼✨💕Enrollment is open now and will close 10/30 👌🏼
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COMMIT HARD. If you want to be successful in your #fitnessjourney  and make a major #transformation  you have to commit hard for yourself. TAG SOMEONE who needs to hear this ✨💕 #unfiltered  - I shared this live in Facebook group after a workout and thought it was worth sharing here as well. 🎉WANT TO JOIN!?🎉Only a couple more weeks until I kick off my November challenge!!! This challenge is 💯 ONLINE. Receive weekly workout schedules, custom macros and FB group access 💪🏼✨💕Enrollment is open now and will close 10/30 👌🏼 .
Reverse Lunges With 4 Second Negatives 🙌🏽💪🏽
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Using a variety of modalities to train can make a HUGE difference in strength and increasing muscle size. 💪🏽
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Create deeper muscle micro-tears and trauma through negatives. Take 4 seconds or more on the down movements or when the muscle is in an eccentric contraction. Give it a try on your next workout.
Reverse Lunges With 4 Second Negatives 🙌🏽💪🏽 . Using a variety of modalities to train can make a HUGE difference in strength and increasing muscle size. 💪🏽 . Create deeper muscle micro-tears and trauma through negatives. Take 4 seconds or more on the down movements or when the muscle is in an eccentric contraction. Give it a try on your next workout.
Quick tips to moving effectively in the ring (for beginners). Drills are available this week on my website to help you improve your ring craft.
Quick tips to moving effectively in the ring (for beginners). Drills are available this week on my website to help you improve your ring craft.
Take control of your day, don't let your day control you because ... "Things work out best for those who make the best of how things work out." -John Wooden
Access more tips, motovation and health advice from my Motivational Monday newsletter sent straight to your inbox every week. Claim your access at mrfitwells.com or simply view at mrfitwells.com/blog .
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#Mrfitwells #tuesdaytip #healthyliving #healthandfitness #nutrition #onlinenutrition #bayareapersonaltrainer #inspiration #fitspo #fitness #healthandwellness #motivation #fitspiration #fitnesshelp #lifestylechange #habits #sanmateopersonaltrainer #habitualchange #transformation #burlingamepersonaltrainer #weightloss #weightlossmotivation #fatloss #onlinetrainer #dancingwithfood #dancingwithfoods #progress #workoutmotivation #motivationalnewsletter #nutritioncoach
Take control of your day, don't let your day control you because ... "Things work out best for those who make the best of how things work out." -John Wooden Access more tips, motovation and health advice from my Motivational Monday newsletter sent straight to your inbox every week. Claim your access at mrfitwells.com or simply view at mrfitwells.com/blog . . . . . #Mrfitwells  #tuesdaytip  #healthyliving  #healthandfitness  #nutrition  #onlinenutrition  #bayareapersonaltrainer  #inspiration  #fitspo  #fitness  #healthandwellness  #motivation  #fitspiration  #fitnesshelp  #lifestylechange  #habits  #sanmateopersonaltrainer  #habitualchange  #transformation  #burlingamepersonaltrainer  #weightloss  #weightlossmotivation  #fatloss  #onlinetrainer  #dancingwithfood  #dancingwithfoods  #progress  #workoutmotivation  #motivationalnewsletter  #nutritioncoach 
Coach Dani grinding through the work. As she gets ready for another powerlifting meet we still like to focus on aesthetics and conditioning as well as strength, here we finished her bench workout with 100 press downs on the red resistance band followed by a tough arm and shoulder intensive metcon! #strengthisbeauty #strongwomen #strength #powerlifting #training #weightlifting #transformation #healthy #fitness #lifestyle #journey #nutrition #personaltrainer #onlinetrainer
Coach Dani grinding through the work. As she gets ready for another powerlifting meet we still like to focus on aesthetics and conditioning as well as strength, here we finished her bench workout with 100 press downs on the red resistance band followed by a tough arm and shoulder intensive metcon! #strengthisbeauty  #strongwomen  #strength  #powerlifting  #training  #weightlifting  #transformation  #healthy  #fitness  #lifestyle  #journey  #nutrition  #personaltrainer  #onlinetrainer 
Leg press at 4:15am 😴
Leg press at 4:15am 😴
If you don't change your diet, your training, or your mindset, then you will not get the results you are looking for. I can't say this enough- put in the work and the results will follow 💪🏽 #tuesdaymotivation
If you don't change your diet, your training, or your mindset, then you will not get the results you are looking for. I can't say this enough- put in the work and the results will follow 💪🏽 #tuesdaymotivation 
The face of my frustration with tackling school WITHOUT my ADD meds. UGGGHHHHH my use of the word fuck has greatly increased this quarter...I didn't think that was possible! 
It was my choice not to take pharmaceuticals anymore. I will be honest, it is NOT easy. I stuggle a lot. But the fact of the matter is I made my decision and I plan to fight hard to stay off of them through my struggles. I'm not against them, it's just not for me at this time. I do feel that some drs over medicate people and that's all I will say about that. 
For the time being class is over, and I have no homework tonight, just studying. So time to turn this frown upside. I know I can do this, it's just going to be a little bit harder without meds. Life is hard eh...stayin positive!!! 🤘❤🤘 #pharmafree #add #studentproblems #livingthedream #hope #motivationalquotes #libraseason #recovery #healthylifestyle #sober #onlinetrainer #adventure #adventure #californiadreaming #positivevibes #inspiration #tattooedgirls #motivation #goals #transformation #loveyourself #love #entreprenuer #hardwork #tattoos #dreamlife #struggles #personaldevelopment
The face of my frustration with tackling school WITHOUT my ADD meds. UGGGHHHHH my use of the word fuck has greatly increased this quarter...I didn't think that was possible! It was my choice not to take pharmaceuticals anymore. I will be honest, it is NOT easy. I stuggle a lot. But the fact of the matter is I made my decision and I plan to fight hard to stay off of them through my struggles. I'm not against them, it's just not for me at this time. I do feel that some drs over medicate people and that's all I will say about that. For the time being class is over, and I have no homework tonight, just studying. So time to turn this frown upside. I know I can do this, it's just going to be a little bit harder without meds. Life is hard eh...stayin positive!!! 🤘❤🤘 #pharmafree  #add  #studentproblems  #livingthedream  #hope  #motivationalquotes  #libraseason  #recovery  #healthylifestyle  #sober  #onlinetrainer  #adventure  #adventure  #californiadreaming  #positivevibes  #inspiration  #tattooedgirls  #motivation  #goals  #transformation  #loveyourself  #love  #entreprenuer  #hardwork  #tattoos  #dreamlife  #struggles  #personaldevelopment 
{Swipe} Tag a friend 👯 and join The next 4 Week Challenge Starting October 23rd!

Cost is $50 - You can sign up on the homepage of www.EricaNicoleFitness.com
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•Custom macros and nutrition plan to fit those macros
•Weekly workouts for home or gym (or both!)
•Weekly check ins and macro adjustments as needed
•Private Facebook page for tips, support and motivation!
•2 winners will be chosen and receive 4 weeks of online training with me for FREE!
{Swipe} Tag a friend 👯 and join The next 4 Week Challenge Starting October 23rd! Cost is $50 - You can sign up on the homepage of www.EricaNicoleFitness.com ----------------------------------------- •Custom macros and nutrition plan to fit those macros •Weekly workouts for home or gym (or both!) •Weekly check ins and macro adjustments as needed •Private Facebook page for tips, support and motivation! •2 winners will be chosen and receive 4 weeks of online training with me for FREE!
Kevin during his #taskmasterfit program session WORK #evolveorevaporate BECOME A BETTER VERSION OF YOURSELF
Exciting Reading Shenanigans Ahead🌟
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Because you shouldn't necessarily read more. You should read less but actually apply what you learn in the books you read.
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Can't wait to jump in those books and apply strategies and systems that actually work for my online business! 🤗
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Thanks my friend! @jonathan_goodman101 .
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#ota #onlinetrainer #onlinetraineracademy #onlinecoach #coach #health #fitness #nutrition #training #books #reading #marketing #onlinebusiness #entrepreneur #lifestyle #learn #learnfromthebest #ptdc #knowledge #inspiration #growth #ambition 👊🏼
Exciting Reading Shenanigans Ahead🌟 . . Because you shouldn't necessarily read more. You should read less but actually apply what you learn in the books you read. . . Can't wait to jump in those books and apply strategies and systems that actually work for my online business! 🤗 . . Thanks my friend! @jonathan_goodman101 . . . . #ota  #onlinetrainer  #onlinetraineracademy  #onlinecoach  #coach  #health  #fitness  #nutrition  #training  #books  #reading  #marketing  #onlinebusiness  #entrepreneur  #lifestyle  #learn  #learnfromthebest  #ptdc  #knowledge  #inspiration  #growth  #ambition  👊🏼
Thank you @trainerize for an app that lets me do fun workouts when I don't feel like thinking! All my online clients use Trainerize also 💪🏻💪🏻 (and thanks for the cute shirt!) .
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#getfit #fitness #fitnessmotivation #workoutmotivation #personaltrainer #lasvegaspersonaltrainer #getresults #fitchick #girlswholift #onlinetraining #onlinetrainer #runner #runnergirl #trainerize
ALL YOU SAN DIEGO PEEPS! I’m running an October special for all of my clients training over at @selfmadetrainingfacilitymv for the remainder of the month of October! For all new clients, I’m offering the first session totally free! 
For anyone interested in a package deal: 
Buy 4 get 1 session free! 
Buy 8 get 2 sessions free! 
Buy 12 get 3 sessions free!
Check out the link in my bio for more information about training or contact me directly if you have any questions!
ALL YOU SAN DIEGO PEEPS! I’m running an October special for all of my clients training over at @selfmadetrainingfacilitymv for the remainder of the month of October! For all new clients, I’m offering the first session totally free! For anyone interested in a package deal: Buy 4 get 1 session free! Buy 8 get 2 sessions free! Buy 12 get 3 sessions free! Check out the link in my bio for more information about training or contact me directly if you have any questions!
Taco Tuesday? No problem! Ground turkey made with taco seasoning, organic salsa and a little ranch seasoning! I was in a hurry, but you could add tomatoes, onions, plain Greek yogurt and avocado to spice it up. Healthy, nutritious and delish! #TacoTuesday 🦃🌮🥗😋
Taco Tuesday? No problem! Ground turkey made with taco seasoning, organic salsa and a little ranch seasoning! I was in a hurry, but you could add tomatoes, onions, plain Greek yogurt and avocado to spice it up. Healthy, nutritious and delish! #TacoTuesday  🦃🌮🥗😋
With my back injury meaning no weight based training this week, I have been smashing some killer cardio sessions in their place.
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Trust me when I say I AM MISSING MY WEIGHTS. I live to lift, so not being able to this week has been difficult. I tend to keep my cardio up through the week normally, but have really been pushing it the last few sessions to get the most out of the minimal training I'm able to do.
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As such, here's my top three tips for killing your cardio:
1️⃣ Find something you actually LIKE. Personally I fucking hate long distance running, so you will not catch me flat out jogging for an hour on a treadmill, ever. I LOVE the spin bikes (pictured) and the stair master, so those are my two go to's. Find what works for you, because the best workout is one you enjoy.
2️⃣Include INTERVAL training in your cardio. Look, there are arguments on both sides for steady state and HIIT cardio, but my personal preference is HIIT simply as you are able to really push to your 100% limits before taking a rest/slower pace, before picking it back up again. This is great if fat loss is your game. But - remember it's about getting to 100% effort! Heart rate maxed out, gasping for air, sweat dripping off you. If you think you did HIIT but you can hold a conversation, you didn't. You just took too many breaks in between your mid range cardio sections. Push harder 👊
3️⃣Get a playlist that pumps you UP! This is crucial! My cardio is literally that much better when I have a beat that just drives me forward. Sometimes so much so that I'll stay on for that extra song longer than I needed to. So find a beat that works and use it.
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Whatever works for you, that's what you should do. Those are three things that works for me, so I utilise them to absolutely crush my cardio. If you like long distance incline walks listening to classical music and meditating, good on you. You do you. Whatever it takes to get it done well - that should be your go to. But never be afraid to try something new - it might very quickly become your new fave 😘💪
With my back injury meaning no weight based training this week, I have been smashing some killer cardio sessions in their place. • Trust me when I say I AM MISSING MY WEIGHTS. I live to lift, so not being able to this week has been difficult. I tend to keep my cardio up through the week normally, but have really been pushing it the last few sessions to get the most out of the minimal training I'm able to do. • As such, here's my top three tips for killing your cardio: 1️⃣ Find something you actually LIKE. Personally I fucking hate long distance running, so you will not catch me flat out jogging for an hour on a treadmill, ever. I LOVE the spin bikes (pictured) and the stair master, so those are my two go to's. Find what works for you, because the best workout is one you enjoy. 2️⃣Include INTERVAL training in your cardio. Look, there are arguments on both sides for steady state and HIIT cardio, but my personal preference is HIIT simply as you are able to really push to your 100% limits before taking a rest/slower pace, before picking it back up again. This is great if fat loss is your game. But - remember it's about getting to 100% effort! Heart rate maxed out, gasping for air, sweat dripping off you. If you think you did HIIT but you can hold a conversation, you didn't. You just took too many breaks in between your mid range cardio sections. Push harder 👊 3️⃣Get a playlist that pumps you UP! This is crucial! My cardio is literally that much better when I have a beat that just drives me forward. Sometimes so much so that I'll stay on for that extra song longer than I needed to. So find a beat that works and use it. • Whatever works for you, that's what you should do. Those are three things that works for me, so I utilise them to absolutely crush my cardio. If you like long distance incline walks listening to classical music and meditating, good on you. You do you. Whatever it takes to get it done well - that should be your go to. But never be afraid to try something new - it might very quickly become your new fave 😘💪
I love @shameless_strength_academy because she GETS it. She's in it for the long haul and knows that the stronger she gets, the harder progress becomes. Consistency always wins in the end. #Repost @shameless_strength_academy (@get_repost)
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📛TRANSFORMATION TUESDAY📛
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😉4 months, the same amount of pounds. What's the catch?
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😎What's different, is how the lift felt, and how the lift looked.
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💩4 months ago 250lb squat was a grinder. 🏅Last Saturday, 250lb felt like 8/10.
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🎤Sometimes, the transformation isn't visible. But more often than not, you can feel it.
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🎯The number, be it pounds on a scale or on a barbell, doesn't tell the whole story. And it sure as hell shouldn't define you.
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🚙And if you can't "see" the progress (the scale didn't move; the lbs on a bar stayed the same) turn into other aspects of a transformation. That is how you feel, how you look, how the weight feels, the level of confidence you gained, and more importantly what have you learned for the past months of work.
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🚨This past Saturday, I had the best meet to date, even tho I didn't hit a new squat PR. So I turned to look into how the same weight feels now. Different. And this is a progress.
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✌🏽More about the meet with all the videos and pics via LINK IN BIO.💅🏼
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#powerlifter#girlswhopowerlift#girlsgonestrong#beginner#strength#strongeveryday#fatloss#fatlossjourney#fitnesstips#askatrainer#askacoach#natick#onlinetrainer#powerchallenge#masshole#squats#quads#fitmom#strongeveryday#strengthtraining#strengthtrainingforwomen
I love @shameless_strength_academy because she GETS it. She's in it for the long haul and knows that the stronger she gets, the harder progress becomes. Consistency always wins in the end. #Repost  @shameless_strength_academy (@get_repost) ・・・ 📛TRANSFORMATION TUESDAY📛 - 😉4 months, the same amount of pounds. What's the catch? - 😎What's different, is how the lift felt, and how the lift looked. - 💩4 months ago 250lb squat was a grinder. 🏅Last Saturday, 250lb felt like 8/10. - 🎤Sometimes, the transformation isn't visible. But more often than not, you can feel it. - 🎯The number, be it pounds on a scale or on a barbell, doesn't tell the whole story. And it sure as hell shouldn't define you. - 🚙And if you can't "see" the progress (the scale didn't move; the lbs on a bar stayed the same) turn into other aspects of a transformation. That is how you feel, how you look, how the weight feels, the level of confidence you gained, and more importantly what have you learned for the past months of work. - 🚨This past Saturday, I had the best meet to date, even tho I didn't hit a new squat PR. So I turned to look into how the same weight feels now. Different. And this is a progress. - ✌🏽More about the meet with all the videos and pics via LINK IN BIO.💅🏼 - #powerlifter #girlswhopowerlift #girlsgonestrong #beginner #strength #strongeveryday #fatloss #fatlossjourney #fitnesstips #askatrainer #askacoach #natick #onlinetrainer #powerchallenge #masshole #squats #quads #fitmom #strongeveryday #strengthtraining #strengthtrainingforwomen 
Surveys have shown that nearly 75% of the US population struggle with digestive discomfort to some degree. The "why" is not clear cut, but reasons can include anything from eating mindlessly to leaky gut and food intolerances. If you do have food intolerances or leaky guy, it is important that you avoid those food triggers, as reactions/GI disturbances can lead to asthma, further allergies, autoimmune disorders, skin conditions, cardiovascular diseases, neurodegenerative disorders, ADD/ADHD, kidney problems, mood disorders, etc... basically all disease begins in the gut! All of us can benefit from eating mindfully and allowing our bodies to rest and fully digest. Begin to improve your digestion with these tips!
Surveys have shown that nearly 75% of the US population struggle with digestive discomfort to some degree. The "why" is not clear cut, but reasons can include anything from eating mindlessly to leaky gut and food intolerances. If you do have food intolerances or leaky guy, it is important that you avoid those food triggers, as reactions/GI disturbances can lead to asthma, further allergies, autoimmune disorders, skin conditions, cardiovascular diseases, neurodegenerative disorders, ADD/ADHD, kidney problems, mood disorders, etc... basically all disease begins in the gut! All of us can benefit from eating mindfully and allowing our bodies to rest and fully digest. Begin to improve your digestion with these tips!
😱Mega Physique Stud😱
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😸Let’s do 1 more #transformationTuesday !
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😕This is also part of my “If only these dudes had better situations...” clients.
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🤔I believe it was 2-3 weeks out of 2017’s #ABBA ‘s Southern Bodybuilding Championships that Dylon was forced to pull out due to unforeseen personal issues.
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👩‍✈️Dylon worked pretty damn hard, taking my advice during his offseason, and built himself out of something that was already pretty lean. Then, I got the message.
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💁‍♂️”Mega! I want to do southerns!”
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🕺So we went to work. And this is what happened.
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🐉Dylon was terrified to lose muscle during his prep, and we had some good talks. Here is what we talked about :
👉His protein AND carbs were high enough to preserve his muscle to a maximal point.
👉I asked him why on earth I, as his coach, would ever put him in an extremely catabolic state. This calmed him down, a lot.
👉I “scienced” him a bit , going over nitrogen turnover , protein synthesis , and how “true” catabolism would occur.
👉After listening to the approach, he had more confidence in himself, and in me.
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💅For a successful contest prep, or lifestyle change for that matter, there has got to be trust in 3 areas, coming from the client’s point of view:
1️⃣The client has to believe in himself/herself
2️⃣The coach has to be trusted
3️⃣The plan (workouts, nutrition, etc)
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🔊Good communication and good coaching will be able to build these 3, and catapult the client to success - THEIR success.
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👓I hope Dylon gets his chance to compete, and comes in even sharper than this.
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☝️Remember, we still had 3 more weeks to shave that last bit of butter off ... just imagine...
😱Mega Physique Stud😱 ~ 😸Let’s do 1 more #transformationTuesday  ! ~ 😕This is also part of my “If only these dudes had better situations...” clients. ~ 🤔I believe it was 2-3 weeks out of 2017’s #ABBA  ‘s Southern Bodybuilding Championships that Dylon was forced to pull out due to unforeseen personal issues. ~ 👩‍✈️Dylon worked pretty damn hard, taking my advice during his offseason, and built himself out of something that was already pretty lean. Then, I got the message. ~ 💁‍♂️”Mega! I want to do southerns!” ~ 🕺So we went to work. And this is what happened. ~ 🐉Dylon was terrified to lose muscle during his prep, and we had some good talks. Here is what we talked about : 👉His protein AND carbs were high enough to preserve his muscle to a maximal point. 👉I asked him why on earth I, as his coach, would ever put him in an extremely catabolic state. This calmed him down, a lot. 👉I “scienced” him a bit , going over nitrogen turnover , protein synthesis , and how “true” catabolism would occur. 👉After listening to the approach, he had more confidence in himself, and in me. ~ 💅For a successful contest prep, or lifestyle change for that matter, there has got to be trust in 3 areas, coming from the client’s point of view: 1️⃣The client has to believe in himself/herself 2️⃣The coach has to be trusted 3️⃣The plan (workouts, nutrition, etc) ~ 🔊Good communication and good coaching will be able to build these 3, and catapult the client to success - THEIR success. ~ 👓I hope Dylon gets his chance to compete, and comes in even sharper than this. ~ ☝️Remember, we still had 3 more weeks to shave that last bit of butter off ... just imagine...
There's nothing like getting home, getting supper set, and throwing on comfy clothes for the night. 😴💤
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That's the freedom of working from home. You can put on whatever you want and get stuff done 😎
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Tonight's dinner is bbq chicken with roasted sweet potatoes and Brussels sprouts.👍
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Watch my story for pics ✌
There's nothing like getting home, getting supper set, and throwing on comfy clothes for the night. 😴💤 ******************************************** That's the freedom of working from home. You can put on whatever you want and get stuff done 😎 ******************************************* Tonight's dinner is bbq chicken with roasted sweet potatoes and Brussels sprouts.👍 ******************************************** Watch my story for pics ✌
🇨🇦 Do you want to put some legs?? I know you don't want to hear that anyways I'll say It!!!🤤🤤🤤 You will have to SQUAT!! Go for ALL THE SQUATS, DEADLIFTS, LUNGES also HEAVY LEG PRESSES and HACK MACHINE are more than welcome!!! Look for a coach or trainer so he/she knows how to prescribe a program which suits your needs!!
🇧🇷 Vc quer membros inferiores??!! Vc não quer ouvir, mas vou dizer mesmo assim!!! 🤤🤤🤤 Vc terá que agachar!!
Tenha em seu treino, AGACHAMENTOS, LEVANTAMENTO TERRA e UNILATERAIS. LEG PRESS e HACK MACHINE pesado são sempre bem vindos tb!!! Consulte um profissional para um programa mais adequado para Vc!!
#onlinetrainer #onlinetraining #treinoonline
#onlinediet #onlinecoach #onlinecoaching #personaltrainermontreal #personaltrainner #personaltraining # personaltrainerlife #wellnesscoach #eatcleantraindirty #healthyeatinghabits #healthy #health #healthyfood #healthylifestyle #bemestarbem #lowcarbs #lowcarbdiet #eatcleangetlean #healthyeats
🇨🇦 Do you want to put some legs?? I know you don't want to hear that anyways I'll say It!!!🤤🤤🤤 You will have to SQUAT!! Go for ALL THE SQUATS, DEADLIFTS, LUNGES also HEAVY LEG PRESSES and HACK MACHINE are more than welcome!!! Look for a coach or trainer so he/she knows how to prescribe a program which suits your needs!! 🇧🇷 Vc quer membros inferiores??!! Vc não quer ouvir, mas vou dizer mesmo assim!!! 🤤🤤🤤 Vc terá que agachar!! Tenha em seu treino, AGACHAMENTOS, LEVANTAMENTO TERRA e UNILATERAIS. LEG PRESS e HACK MACHINE pesado são sempre bem vindos tb!!! Consulte um profissional para um programa mais adequado para Vc!! #onlinetrainer  #onlinetraining  #treinoonline  #onlinediet  #onlinecoach  #onlinecoaching  #personaltrainermontreal  #personaltrainner  #personaltraining  # personaltrainerlife #wellnesscoach  #eatcleantraindirty  #healthyeatinghabits  #healthy  #health  #healthyfood  #healthylifestyle  #bemestarbem  #lowcarbs  #lowcarbdiet  #eatcleangetlean  #healthyeats 
🚨 KILLER FRONT DELT COMPOUND SET. Front plate raises X front plate rotations
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TODAYS DELT ROUTINE
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🔺Upright smith rows X standing dumbbell laterals
🔺Seated smith press (behind head) X front plate raise/rotations
🔺Declined front dumbbell raises X declined dumbbell laterals
🔺Seated supinated dumbbell press X seated reverse dumbbell flies
🔺Front close grip cable raises X viking press
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(5 sets of everything) 20 mins cardio at the end
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Tag a friend and #trainlikebigbodyfraz
🚨 KILLER FRONT DELT COMPOUND SET. Front plate raises X front plate rotations . TODAYS DELT ROUTINE . 🔺Upright smith rows X standing dumbbell laterals 🔺Seated smith press (behind head) X front plate raise/rotations 🔺Declined front dumbbell raises X declined dumbbell laterals 🔺Seated supinated dumbbell press X seated reverse dumbbell flies 🔺Front close grip cable raises X viking press . (5 sets of everything) 20 mins cardio at the end . Tag a friend and #trainlikebigbodyfraz 
Never stop learning! Books to read on my holiday in December have arrived. Thanks to @jonathan_goodman101 of @theptdc. Can’t wait to put my feet up and read these. If you’re in the fitness industry and not following John and his PTDC you’re missing out on some great content.
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#business #education #development #exercise #fitspo #fitfam #fitness #gym #healthy #knowledge #muscle #nutrition #marketing #personaltrainer #personaltraining #physique #coach #professional #onlinetrainer #training #workout #motivation #inspiration #onlinecoach #books #service #diet #holiday #weightloss #weightlossjourney
Never stop learning! Books to read on my holiday in December have arrived. Thanks to @jonathan_goodman101 of @theptdc. Can’t wait to put my feet up and read these. If you’re in the fitness industry and not following John and his PTDC you’re missing out on some great content. . . #business  #education  #development  #exercise  #fitspo  #fitfam  #fitness  #gym  #healthy  #knowledge  #muscle  #nutrition  #marketing  #personaltrainer  #personaltraining  #physique  #coach  #professional  #onlinetrainer  #training  #workout  #motivation  #inspiration  #onlinecoach  #books  #service  #diet  #holiday  #weightloss  #weightlossjourney 
As of yesterday, this place is officially up and running! Anyone looking to improve their health in the Northshore area, check @schwefel_strength out! 
Bootcamps, small group training, private/semi-private, and online training is available & affordable. I couldn't be more proud of this guy for following his dreams 💙 #schwefelstrength
As of yesterday, this place is officially up and running! Anyone looking to improve their health in the Northshore area, check @schwefel_strength out! Bootcamps, small group training, private/semi-private, and online training is available & affordable. I couldn't be more proud of this guy for following his dreams 💙 #schwefelstrength 
Probably one of the biggest reasons I’ve become the person today who is more caring, driven, and thinks way bigger is because of this beautiful girl @terri_driedger I want to shout it out to the world that marriage is the best way to figure out what are your weaknesses and should be the safest place to grow into the person you’re meant to be!

Ps: she is super adventurous too and climbs on the top of my parents house with me :-)
Probably one of the biggest reasons I’ve become the person today who is more caring, driven, and thinks way bigger is because of this beautiful girl @terri_driedger I want to shout it out to the world that marriage is the best way to figure out what are your weaknesses and should be the safest place to grow into the person you’re meant to be! Ps: she is super adventurous too and climbs on the top of my parents house with me :-)
Stronger every day. 
Been dropping the weight this week and working on the slow controlled movements to work the stabilizing muscles. I've also started revamping my diet - no longer with this 100% unclean bulk. 60/40 is my new goal and I'm also bringing up my water intake to about a gallon. the first day was dreadful and I had to void constantly with very diluted micturition but now it's almost easier. Today it's 5 and I've already almost finished it. I like to start and end the day with a big glass of water to aid in muscle repair in my sleep as well. Really trying to put on the weight and keeping it clean. 
S/O to @baby_beef_msu and @mal.val for working out with me these past few days when I haven't been feeling like going vs sleeping 😂❤️
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🙏@BeRipped Ambassador
👕 Premium Fitness Wear for all
💰Use my code SLADE10 For 10% off any order!
Go to www.be-ripped.com for these great deals with that code!
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👥 Online coaching 👉🏼 Personalized diet plans 🍎 Workout regimes 🏋🏼 Stay motivated :)! DM Me for details!
#onlinetrainer #personaltrainer  #instafit #fitnessmotivation #cardio #shredded #gymlife #fitspiration #fitnessaddict #aesthetics #getfit #noexcuses #fitnessmodel #gymrat #gymislife #gymrat #liftingweights #gainz #trainlikeabeast #gymflow #liftheavyshit #personaltraining #ironaddict #liftheavy #trainhardorgohome #fitforlife  #focalmarked
Stronger every day. Been dropping the weight this week and working on the slow controlled movements to work the stabilizing muscles. I've also started revamping my diet - no longer with this 100% unclean bulk. 60/40 is my new goal and I'm also bringing up my water intake to about a gallon. the first day was dreadful and I had to void constantly with very diluted micturition but now it's almost easier. Today it's 5 and I've already almost finished it. I like to start and end the day with a big glass of water to aid in muscle repair in my sleep as well. Really trying to put on the weight and keeping it clean. S/O to @baby_beef_msu and @mal.val for working out with me these past few days when I haven't been feeling like going vs sleeping 😂❤️ . . . . 🙏@BeRipped Ambassador 👕 Premium Fitness Wear for all 💰Use my code SLADE10 For 10% off any order! Go to www.be-ripped.com for these great deals with that code! . . . 👥 Online coaching 👉🏼 Personalized diet plans 🍎 Workout regimes 🏋🏼 Stay motivated :)! DM Me for details! #onlinetrainer  #personaltrainer  #instafit  #fitnessmotivation  #cardio  #shredded  #gymlife  #fitspiration  #fitnessaddict  #aesthetics  #getfit  #noexcuses  #fitnessmodel  #gymrat  #gymislife  #gymrat  #liftingweights  #gainz  #trainlikeabeast  #gymflow  #liftheavyshit  #personaltraining  #ironaddict  #liftheavy  #trainhardorgohome  #fitforlife  #focalmarked 
When the kids take control of the workout. 😍 ❤️
(Especially love 'mountain climbers' 😂)
Thanks to Alex Devlin for sharing her family cuteness!!
When the kids take control of the workout. 😍 ❤️ (Especially love 'mountain climbers' 😂) Thanks to Alex Devlin for sharing her family cuteness!!
🇨🇦 What a opportunity we had today! We picked the organic veggies up straight from the farm!! Now let's cook and enjoy them!!
🇧🇷 Que oportunidade ímpar tivemos hj. Colhemos vegetais orgânicos direto de seus pés!! Agora é cozinhar e se deliciar!!
#onlinetrainer #onlinetraining #treinoonline
#onlinediet #onlinecoach #onlinecoaching #personaltrainermontreal #personaltrainner #personaltraining # personaltrainerlife #wellnesscoach #eatcleantraindirty #healthyeatinghabits #healthy #health #healthyfood #healthylifestyle #bemestarbem #lowcarbs #lowcarbdiet #eatcleangetlean #healthyeats
🇨🇦 What a opportunity we had today! We picked the organic veggies up straight from the farm!! Now let's cook and enjoy them!! 🇧🇷 Que oportunidade ímpar tivemos hj. Colhemos vegetais orgânicos direto de seus pés!! Agora é cozinhar e se deliciar!! #onlinetrainer  #onlinetraining  #treinoonline  #onlinediet  #onlinecoach  #onlinecoaching  #personaltrainermontreal  #personaltrainner  #personaltraining  # personaltrainerlife #wellnesscoach  #eatcleantraindirty  #healthyeatinghabits  #healthy  #health  #healthyfood  #healthylifestyle  #bemestarbem  #lowcarbs  #lowcarbdiet  #eatcleangetlean  #healthyeats 
When you think you're only going to pull 200lb, but end up pulling 235lbs. Thanks to a great coach @lamontnxtlvlfit and awesome gym buddy @noureenj for the workout, coaching, support, comraderie and peer pressure!! 😂 Feels good to be pushed!!! #deadlifts #edgewatercrossfit #girlswholift #buildingabooty #core #exercise #workout #womenempoweringwomen #bestoftheday #fitnessjourney #onlinetrainer #personaltrainer #chicagotrainer #bodypositive #loveyourbody #healthybody #igfit #igfitness #instadaily #fitfam #fitspo #instafitness #instahealth #cakeyfamily #cakeyfitness #womensphysique #chicago #chitown #thickthighs
When you think you're only going to pull 200lb, but end up pulling 235lbs. Thanks to a great coach @lamontnxtlvlfit and awesome gym buddy @noureenj for the workout, coaching, support, comraderie and peer pressure!! 😂 Feels good to be pushed!!! #deadlifts  #edgewatercrossfit  #girlswholift  #buildingabooty  #core  #exercise  #workout  #womenempoweringwomen  #bestoftheday  #fitnessjourney  #onlinetrainer  #personaltrainer  #chicagotrainer  #bodypositive  #loveyourbody  #healthybody  #igfit  #igfitness  #instadaily  #fitfam  #fitspo  #instafitness  #instahealth  #cakeyfamily  #cakeyfitness  #womensphysique  #chicago  #chitown  #thickthighs 
Oh Em Geeeeee!!!😍 So proud of my beautiful client Bec @beckawallace19 The gains she's made after just 6 months are astonishing 💪🏼More shape & size on her legs, glutes, back, arms & delts with a tighter waistline and shredded abs- BOOM! 💪🏼🔥. --
Could not be more proud of her, and can't wait to see where we can take her physique to! What a weapon!👌🏼.
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I love seeing my clients kick their physique goals- but also becoming healthier and more confident along the way, such a rewarding career 😊💪🏼.
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If you're ready for that next level with your physique, or just want to make some healthier changes, I'd love to help 😊 Now taking clients for my late November intakes- let's do this!
Click link in bio to get in touch📧.
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#onlinecoach #fitnessmodel #abs #lean #shredded #inspo #fitspo #instafit #fitfam #healthy #onlinetrainer #inspire #goals #sexyfit #bosslady #physique #aesthetics #chicksthatlift #wbffpro #aestheticsarmy #ripped #fitnessmotivation #fitnessaddict #compprep
Oh Em Geeeeee!!!😍 So proud of my beautiful client Bec @beckawallace19 The gains she's made after just 6 months are astonishing 💪🏼More shape & size on her legs, glutes, back, arms & delts with a tighter waistline and shredded abs- BOOM! 💪🏼🔥. -- Could not be more proud of her, and can't wait to see where we can take her physique to! What a weapon!👌🏼. -- I love seeing my clients kick their physique goals- but also becoming healthier and more confident along the way, such a rewarding career 😊💪🏼. -- If you're ready for that next level with your physique, or just want to make some healthier changes, I'd love to help 😊 Now taking clients for my late November intakes- let's do this! Click link in bio to get in touch📧. -- #onlinecoach  #fitnessmodel  #abs  #lean  #shredded  #inspo  #fitspo  #instafit  #fitfam  #healthy  #onlinetrainer  #inspire  #goals  #sexyfit  #bosslady  #physique  #aesthetics  #chicksthatlift  #wbffpro  #aestheticsarmy  #ripped  #fitnessmotivation  #fitnessaddict  #compprep