This video is a bit old (like a week lol) but I'm a huge believer in training all part of your body. Frequency can depend on the person. Girls sometime stay away from training chest or arms. But I think it's important for a balanced physique and balanced strength!
I personally prefer lifting lighter weight for more reps when I train arms to really work on endurance of the muscle.
Hope that helps have a great day!
Highest weight with my lowest body fat percentage since starting Burn. 😏💪💙 So much has gone down in the last couple months! Emotional ups and downs. Life changes. Leaps into the unknown. I haven't always been successful sticking to my nutrition... but it's a journey and I'm not upset with my results so far. I have 8 weeks left until the big 3-4😱😱 my goal for the next 4 phases will be to maintain my weight range while continuing to drop my body fat percentage... sorry for anything I may say while hangry the next 8 weeks 😂😂😂😂😂😂 #fearless shout out for @chriswilsonelite for all the motivation and encouragement. I miss your camps 😢 thanks for killing my arms last night cuz 🙄🙄
Mornings with @corepoweryoga + pumpkin spiced lattes = the best mornings🙌 Only a couple weeks of the #liveyourpower challenge left friends! Has anyone already hit 20 classes this month?? If so, I need your willpower! I get a lot of questions about CorePower Yoga, why I love it and benefits of the black tag membership so I did a little Q&A up on my blog along with the recipe of my PSL! #cpy#corepoweryoga#spon#PSL
Today I will be taking over @cltfitlife's IG account for their first ever fitness Takeover Tuesday! Follow along as I take my day to their page and bring you up to date on everything I have going on and things I have soon to come!!
Summer is coming to an end, but we're not quite ready at Functional Fit. How about a little Caribbean Happy Hour? 🌴🌸☀️
This Friday, We will have something for everyone 👉🏼 Caribbean Dance class 💃🏽🕺🏼 with Food🥗 and drinks🍹 by @shonda_caines , and shopping 👜👚 with @theusualclt. 📲 Head to our Facebook page to RSVP for the event now!
Joining the #SINKINTOSAVASANA challenge ✨hosted by my friend @lauren_bongiorno & some of my other favorite ladies on IG. 😌. Today's theme was gratitude. I have a lot to be grateful for, ESP as of late. But since my posts have been a little heavy these days 😂 ima keep it simple and say, today, I'm grateful for good music. 🎧
I've always been really into music. Which I'm sure 90% of you are as well. ☺️ I dig just about every type just not really into super heavy stuff + screaming. 🤷🏼♀️
Last night I was blasting old (& new) Hanson tracks alone in my house (just now realizing how lame that makes me sound 😂) but I loved it. It brought back some great memories and put a smile on my face. Pretty cool how music does that.
It's also played a big role in the close relationship I have with my Dad. We dig most of the same artists, and for the past ten years we've been to tons of live shows together & 3 music festivals. People would always look surprised when I said I was going to a festival with my Pops, but honestly, he's the coolest guy I know. 💁🏼 & we always had the most fun. Plus, he knows how to do it RIGHT. #alwaysVIP 🙌🏼 🕺🏻😅
Nowadays, I use music in combination with yoga to express my creativity. I love practicing to different types of music & adding it to my yoga videos. If you know me, usually the part that takes the longest is picking the perfect song. It's serious 💁🏼
What's something you're grateful for? #sudio#sudiomoments 💛 (tagged all of the hosts in the photo if you want to join in on the challenge 🤗)
PC: @somedaysarahphotography 📸
It's been a while since I've posted anything #fitness related. But here's a little #mondaymotivation Quote and a quick glimpse of my workout this evening 🤸🏾♀️Piyo in the morning 🥊 core de force by night. Had so much fun during my workouts today. Literally KILLED dat ishhh. and I couldn't have done it without my girl @lizschlereth supporting me this morning and throughout the day. and of course my two babes at home hehe can't believe chris and rocky kissed my sweaty self during my workout lol #reallove#supportsystem#thecomeback
I'm home from New York and I'm inspired by the people I have come across, and their passion for helping other make fitness a priority and lifestyle.
So today I began a new workout program to push myself to the next level so I am able to help others do the same. I am so excited for the month long test run of my program and will be doing weekly updates for you guys to show some progress- as well as giving you all some tips to help you on your own fitness journey.
Look for these weekly updates every Monday if you want to follow along, or send me a message if you want to join in!
Until then, I am back to my regular schedule on the bike 🚴🏽🚴🏽🚴🏽
▪️Wed 9:45am @ Waverly ▪️Thurs 6pm @ Midtown
▪️Friday 5:30 Happy Hour - DJ RIDE feat @djhadadon @ Waverly 🎧
Energy is contagious.. SO many good vibes from this weekend 🌟
5️⃣ chances to ride with me this week! 🚴🏼♀️❤️
T 5:30p *Performance*
W 5:45a HIP HOP
Sun 10:15 Brunch 🥂
W 6:45p HIP HOP
FT this Sat at Thrive! 👉"We naturally adapt towards our chosen method of absorbing gravity. Our muscles absorb force. Whether they’re contracting or expanding, they are absorbing or providing force. If you take this opportunity of gravity, this ever-present weight of your own body, and simply provide 5 percent more energy in absorbing it, 5 percent more conscious effort throughout the day, it’s going to change your life forever. That's when it becomes involuntary and that's the beauty of it, your posture is just strong." Dr. Eric Goodman creator of @foundationtraining 👉 Contact the facility to your spot 704-390-7150.
🚨FREE CLASS ALERT🚨 Head to @fsbbeer this Saturday 9/23 at 11:15 AM for a free 30-minute pop-up class with @barre3fortmill! All participants get private access to Full Spectrum after class to enjoy the tasty beverage of your choice 🍻 Get your tickets now before they run out - link in bio!
If you are suffering with ankle stiffness or pain, play around with this myofascial release technique everyday prior to training and accumulate 2 minutes per leg. Test and retest using an air squat or a dorsiflexion test to see if there is noticeable difference from one side to the other. Explore for restricted areas around the calf and foot complex. The goal is to restore the ankles and improve function.
But first. . . . S T R E T C H || Most people dread Monday's, but I look at them as an opportunity to hit the reset button and set the intention for the week. Set your goals and get after it this week!
Best snacks to fuel my soul + mood + belly + 🍑 you name it. Sweet potato baked FRIES seriously has it all. This complex carbs (YES this is the good kind 👌🏼you need) is great source of fiber (☝🏼helps with digestive health and morning situations 🙊), prebiotic (☝🏼happy GUT happy you) , keeps you full and simply just delicious 😋😋
1. Chop up sweet potatoes into wedges/ stick
2. Spray pan with coconut oil (with or w/o tin foil)
3. Lay sweet potatoes on the pan. ☝🏼Pro tip: make sure they have some space next to them so they get perfectly brown and crispy
4. Spray more coconut oil on top ➡️generous dashes of turmeric (👉🏼anti-inflammatory) + black pepper (👉🏼to active the turmeric) + cinnamon
5. Bake in 400 F for 40 min. FLIP half way 👉🏼nice brown ALL over zeees bad boys 😋
➡️Devour by themselves, add to your macro bowl, or just drool over them works too
Day 1 of my Mind.Body.Soul makeover is ✅ Today we talked about confidence and the importance of self-love. Our society is plastered with picture perfect people & we are indirectly told thru these images that we need to look like that to feel worthy. Yea....f'd up ain't it! But that's what mainstream media does to us. So today, we talked about ways to combat these negative thoughts brought about by society and other influences in our lives. Stop comparing yourself to others, embrace your natural beauty, and replace negative thoughts about yourself with self-love affirmations. Appreciate how you were uniquely created 💫❤️🙇♀️ . .
Building confidence doesn't just mean loving your physical attributes, but it also means believing in yourself. This helps you to stay motivated and determined to reach your goals and continue to improve yourself, despite all the external bs!! When you are confident, life is much easier..you are more successful, less anxious, less stressed, and overall much happier. It's not easy, it takes time, maybe some trial and errors....but it is SOOO worth it🌞💪 Ps. This is a pic of me laughing at myself for tryna take a straightfaced serious pic before this one😂 Gotta have fun widd it too!
Have y'all heard?!? Stonecrest @hsmcore is offering 5 free classes a week, today through Oct.31!!! You HAVE to take advantage of this badass promo. Make sure to follow them and sign up for the newsletter to know which 5 classes are free each week--times/days will change to hopefully cater to all schedules! 🙌🙌🙌💪see y'all there!
Looking to LOSE weight, BUILD and TONE muscles 💪, GAIN endurance 🏃♂️ and BLOW off steam 🤯? Our classes provide the right level of challenge to help you get into the BEST SHAPE EVER!
Comment below with your FAVORITE kickboxing GIF if you are going to come KICK IT with US!
It's Monday and what's better than showcasing another one of our team members and this time, on the coaches side! Coach Jon has been with us since the doors have opened to OTF Ballantyne. He currently coaches at Ballantyne as well as South End and think we can all admit he is one of the most motivating and fun coaches to be in class with! Check him out on the schedule to catch one of his classes. In the meantime, let's learn a little bit more about him:
Hometown: Pittsburgh, PA
Random Facts: They know me on a first name basis at Chik-Fil-A 🍟
Favorite Food: All of the above. Pizza, cheeseburgers, and pop tarts. 🍕🍔🍫
Favorite Type of OTF Workout: ESP. (a class dedicated to all three of our workout components: endurance, strength, and power)💪🏼
Why do you love OTF: Orangetheory Fitness is a one of a kind groupt rianing class that is individualized enough for absolutely anybody to participate in. The atmosphere and energy that comes from the coaches and members combined is so unique and motivating, it's hard not to get addicted! Also, with the heart rate monitor on, each member can customize the workout to cater to their individual goals while still taking part in a group setting.🍊
We couldn't have made ✨NOURISH Wellness 2017✨ happen without all of our amazing vendors, sponsors, staff, volunteers, & of course, the members of our community that came out to get #nourished ! We are humbled & grateful to be surrounded by so many #wellness centered businesses & individuals. 🌿💯🌻✨💪🏾✔️ Thanks again for all your support.
Stay tuned for photos of this year's event!
Meet our ROCKSTAR ⭐️ Ryan
What's up guys my name is Ryan and I'm from Columbus, Ohio! My fitness journey started over 15 years ago when I stepped foot on a wrestling mat and was instantly hooked to the high intensity workout. I continued to wrestle for almost my entire life, but as I got older my passion shifted to health and wellness while simultaneously creating a better and more active everyday lifestyle.
I have been personal training and running bootcamps in various gyms and locations for about 8 years now. Two years ago I started my own personal training company working with individuals and groups on a daily basis. In addition to personal training I also am an indoor cycling instructor! I love exercise and fitness, but my real passion lies more in nutrition. I am an advisor for a health and wellness company, where I help people develop healthy food, and supplement choices that change their lives forever. In addition to this I try and find spare time to watch football, listen to great music, travel, and cook/explore all different types of foods.
I am so excited to be a part of this amazing team at ILKB- Uptown CLT because kickboxing is a full body workout that gets results quick. I've learned that the faster people see results, the more inclined they become to push on and set new, bigger, and better goals! Everyone walks through the doors for a different reason and with a different purpose; I look forward to helping those people hold onto that purpose and use it to drive them towards a better life!
I can't wait to meet you on the mat 🥊👊🏼🔥
Happy Monday! Feeling well rested AF after a weekend beaching 🏖 and shopping 🤷🏻♀️. Inspired by @melissas_healthykitchen Green dream smoothie, I'm over here hetting my pre-workout Green Engine to fuel that 🍑 #bbg . Leg day is my favorite. It really gets my heart going and #sweatwithkayla is no joke! ................
1/4 cup gf oats
1 tbsp flax seeds
1/2 green-ish banana (👉🏼rich in prebiotic)
OR 1/2 frozen ripe banana (👉🏼for sweeter taste)
3/4 homemade cashew mlyk
1 scoop @alohamoment super green
1 handful of spinach
A few mint leaves
Dashes of cinnamon
1 tsp @sunpotion Cordycep 👉🏼(great natural energy source)
1 tsp matcha (optional 👉🏼caffeine needed if I workout in the pm) ➡️Blend in @vitalproteins Or any blender (I also loved my @nutri_ninja__ )
➡️devour then go killlll it 💪🏻💪🏻