#workoutwednesday

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WomancrushWednesday (or #WCW) #Humpday #WorkoutWednesday #WisdomWednesday #WellnessWednesday #WayBackWednesday #WoofWednesday #Winesday #WineWednesday #WackyWednesday #WomenWednesday #WinItWednesday

WomancrushWednesday (or #WCW ) #Humpday #WorkoutWednesday #WisdomWednesday #WellnessWednesday #WayBackWednesday #WoofWednesday #Winesday #WineWednesday #WackyWednesday #WomenWednesday #WinItWednesday - 0 seconds

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#Repost @sbrian1985
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Single Stations Baby 😍🙌🏼 An all over body attack tonight folks 💪🏼 5:30 is now full so please book into 6:30 and 7:30. See ya laters 👋🏼 #ifyaknowyaknow #cavemantraining #wednesdaywarrior #workoutwednesday #newcastleunderlyme #groupfitness #instafit #weights #fitness #fatloss #gainz

#Repost @sbrian1985 ・・・ Single Stations Baby 🏼 An all over body attack tonight folks 🏼 5:30 is now full so please book into 6:30 and 7:30. See ya laters 🏼 #ifyaknowyaknow #cavemantraining #wednesdaywarrior #workoutwednesday #newcastleunderlyme #groupfitness #instafit #weights #fitness #fatloss #gainz - 0 seconds

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#WorkoutWednesday SPECIAL SHOUTOUT TO @yazislove79 FOR SUPPORTING MY BRAND BY PURCHASING THIS RASPBERRY FLAVORED GRIND SEASON RACERBACK.....KEEP PUTTING IN THAT WORK & TRUSTING THE PROCESS❗❕❗❕
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IF YOU'RE INTERESTED IN PURCHASING A GRIND SEASON TANK TOP OR T-SHIRT CONTACT ME VIA DIRECT MESSAGE OR COMMENT BELOW👍🏿👍🏿
#grindseasonfitness #grindseasonfitnessapparel #gohardorgohome #Portland #apparel #Determination #running #supportblackbusiness #TankTop #LeanMuscle #workoutapparel #Focus #nooffseason #nodaysoff #hondurasisgreat #atlantatrainer #personaltrainer #GAINS #WomenWhoLift #RacerBack #personaltraining #fitnessapparel #fitnesswear #Summer19BodiesAreBuiltNOW

#WorkoutWednesday SPECIAL SHOUTOUT TO @yazislove79 FOR SUPPORTING MY BRAND BY PURCHASING THIS RASPBERRY FLAVORED GRIND SEASON RACERBACK.....KEEP PUTTING IN THAT WORK & TRUSTING THE PROCESS . IF YOU'RE INTERESTED IN PURCHASING A GRIND SEASON TANK TOP OR T-SHIRT CONTACT ME VIA DIRECT MESSAGE OR COMMENT BELOW🏿🏿 #grindseasonfitness #grindseasonfitnessapparel #gohardorgohome #Portland #apparel #Determination #running #supportblackbusiness #TankTop #LeanMuscle #workoutapparel #Focus #nooffseason #nodaysoff #hondurasisgreat #atlantatrainer #personaltrainer #GAINS #WomenWhoLift #RacerBack #personaltraining #fitnessapparel #fitnesswear #Summer19BodiesAreBuiltNOW - 0 seconds

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Leg day, ouch!  Hopefully making a change😊. #workoutwednesday #legday #makingchanges #beachbodyondemand #liift4

Leg day, ouch! Hopefully making a change. #workoutwednesday #legday #makingchanges #beachbodyondemand #liift4 - 0 seconds

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This is no joke 😱 Your training is your playground for testing how far you can push your mind and body! 👏🏼 The only limits are the ones we put on ourselves! AROO!
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🎥 Video: @themuscle.ninja #SpartanTraining #Spartan #Inspiration #Wotd #WorkoutInspiration #NoLimits #WorkoutWednesday #Aroo

This is no joke Your training is your playground for testing how far you can push your mind and body! 🏼 The only limits are the ones we put on ourselves! AROO! . . Video: @themuscle.ninja #SpartanTraining #Spartan #Inspiration #Wotd #WorkoutInspiration #NoLimits #WorkoutWednesday #Aroo - 0 seconds

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G.O.A.T. powered back attack! What are you training today? 🐐💛💪 @karayui

G.O.A.T. powered back attack! What are you training today? 🐐 @karayui - 0 seconds

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Work Out Wednesday 💪🏻 Battle Rope 📌 Rope Waves - 20 secs
📌 Jumping Slams - 10 reps
📌 Side to Side Waves - 20 secs
📌 Circles - 10 reps
📌 Abs tap - 10 reps (each side) 
1 minute rest, 3 sets!
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#battlerope #workoutwednesday #personaltrainer #workforit

Work Out Wednesday 🏻 Battle Rope Rope Waves - 20 secs Jumping Slams - 10 reps Side to Side Waves - 20 secs Circles - 10 reps Abs tap - 10 reps (each side) 1 minute rest, 3 sets! • • • • #battlerope #workoutwednesday #personaltrainer #workforit - 0 seconds

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Come alive today, people!  Be mindful of every moment.

Unfortunately, rather than choosing to live intentionally, most people, by default, live unconsciously.  When you are fully present, awake and conscious, you are ready for opportunity in ways others are not.  What follows is a ten point checklist for living an intentional life – a deep, rich and robust life overflowing with joy, abundance and fulfillment:

1. Think Intentionally 
2. Choose Intentionally 
3. Eat Intentionally 
4. Exercise Intentionally 
5. Commit Intentionally 
6. Go Fast Intentionally 
7. Listen to Understand Intentionally 
8. Play Offense Intentionally 
9. Set an Example Intentionally
10.  Care for others Intentionally

Think of all the things in life that require practice.  Have you ever thought  of practicing the fine art of being intentional? 
Intentionally focus on making a daily positive impact, going through constant and continuous improvement, and spreading appreciation.  Stay true to your values and create a rich, robust and mindful life. 
#WorkoutWednesday #WisdomWednesday #WellnessWednesday #Winesday #HumpDay 
#smm #digitalmarketing #seo #socialmediamarketing #marketing #socialmedia #contentmarketing #onlinemarketing #branding #business #marketingstrategy #marketingdigital #marketingtips #sem #webdesign  #socialmediatips #startup #entrepreneur #smallbusiness #marketingonline  #entrepreneurship #website #mindfulness #socialmediamanager #graphicdesign

Come alive today, people! Be mindful of every moment. Unfortunately, rather than choosing to live intentionally, most people, by default, live unconsciously. When you are fully present, awake and conscious, you are ready for opportunity in ways others are not. What follows is a ten point checklist for living an intentional life – a deep, rich and robust life overflowing with joy, abundance and fulfillment: 1. Think Intentionally 2. Choose Intentionally 3. Eat Intentionally 4. Exercise Intentionally 5. Commit Intentionally 6. Go Fast Intentionally 7. Listen to Understand Intentionally 8. Play Offense Intentionally 9. Set an Example Intentionally 10. Care for others Intentionally Think of all the things in life that require practice. Have you ever thought of practicing the fine art of being intentional? Intentionally focus on making a daily positive impact, going through constant and continuous improvement, and spreading appreciation. Stay true to your values and create a rich, robust and mindful life. #WorkoutWednesday #WisdomWednesday #WellnessWednesday #Winesday #HumpDay #smm #digitalmarketing #seo #socialmediamarketing #marketing #socialmedia #contentmarketing #onlinemarketing #branding #business #marketingstrategy #marketingdigital #marketingtips #sem #webdesign   #socialmediatips #startup #entrepreneur #smallbusiness #marketingonline   #entrepreneurship #website #mindfulness #socialmediamanager #graphicdesign - 0 seconds

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Happy Wednesday cat fans from lovely black and white sister cats Bella and Ruby. All good with them. Have a lovely day everyone! Thanks Fran 🙂 🐈🐱🐹🐰🐭 #catselfie #catsoftheday #catslovers #catsanddogs #kittenstagram #catsareawesome #catsofworld #cat_of_instagram #catsoninstagram #cateyes #catsoftheworld #catsofinsta #catgram  #blackandwhitecats #swindon #cattery #bella #chimneys  #Humpday #WorkoutWednesday #WisdomWednesday #WellnessWednesday #WayBackWednesday #WoofWednesday #Winesday #WineWednesday #WackyWednesday #WomenWednesday #WinItWednesday

Happy Wednesday cat fans from lovely black and white sister cats Bella and Ruby. All good with them. Have a lovely day everyone! Thanks Fran 🙂 🐈 #catselfie #catsoftheday #catslovers #catsanddogs #kittenstagram #catsareawesome #catsofworld #cat_of_instagram #catsoninstagram #cateyes #catsoftheworld #catsofinsta #catgram #blackandwhitecats #swindon #cattery #bella #chimneys #Humpday #WorkoutWednesday #WisdomWednesday #WellnessWednesday #WayBackWednesday #WoofWednesday #Winesday #WineWednesday #WackyWednesday #WomenWednesday #WinItWednesday - 10 seconds ago

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Workout Wednesday 🏃‍♂️🏃‍♂️🏃‍♂️🏃‍♂️🏃‍♂️🏃‍♂️🏃‍♂️🏃‍♂️🏃‍♂️🏃‍♂️🏃‍♂️
Today workout has a decent amount of reps per round. Make sure,if you are just starting to workout, that you go at a nice smooth pace and focus on doing the movements properly with good form. 
The workout for today is:
4 Rounds Of
10 Glute Bridges
10 Push Ups 
10 Reverse Lunges/Leg (20 Total)
10 Food Can Arm Circles Both Directions
10 Squat Thrusts
🏃‍♂️🏃‍♂️🏃‍♂️🏃‍♂️🏃‍♂️🏃‍♂️🏃‍♂️🏃‍♂️🏃‍♂️🏃‍♂️🏃‍♂️
Remember go at a nice smooth pace and and take breaks when needed. If you do the workout let me know how you did. If you have any questions comment below or DM me. Enjoy!!
🏃‍♂️🏃‍♂️🏃‍♂️🏃‍♂️🏃‍♂️🏃‍♂️🏃‍♂️🏃‍♂️🏃‍♂️🏃‍♂️🏃‍♂️
#workoutwednesday #fitness #healthylife #heath #homeworkout #geracikitchen #strength #conditioning #heathyliving #betterme #newme #movement

Workout Wednesday ‍♂️‍♂️‍♂️‍♂️‍♂️‍♂️‍♂️‍♂️‍♂️‍♂️‍♂️ Today workout has a decent amount of reps per round. Make sure,if you are just starting to workout, that you go at a nice smooth pace and focus on doing the movements properly with good form. The workout for today is: 4 Rounds Of 10 Glute Bridges 10 Push Ups 10 Reverse Lunges/Leg (20 Total) 10 Food Can Arm Circles Both Directions 10 Squat Thrusts ‍♂️‍♂️‍♂️‍♂️‍♂️‍♂️‍♂️‍♂️‍♂️‍♂️‍♂️ Remember go at a nice smooth pace and and take breaks when needed. If you do the workout let me know how you did. If you have any questions comment below or DM me. Enjoy!! ‍♂️‍♂️‍♂️‍♂️‍♂️‍♂️‍♂️‍♂️‍♂️‍♂️‍♂️ #workoutwednesday #fitness #healthylife #heath #homeworkout #geracikitchen #strength #conditioning #heathyliving #betterme #newme #movement - 38 seconds ago

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#IntervalWork to continue to work on getting faster. You can see heart rate increases responding to pace increases with periods of recovery. 
10 min warmup 
4x2 min pushes with 2 minute recoveries
6 30 second sprints with 30 second recoveries
Cool down

#WorkoutWednesday
#Speedwork #Intervals 
#SprintTraining #ZoneTraining #HRZones
#GetFaster #CardiovascularFitness 
#GRIT #GritGang #GritAnnArbor #Growth #Resilience #InteGRITy #Toughness 
#Motivation #Health #Workout #Strength #Conditioning #Endurance #AnnArbor #Fitness #Workout #Training #Run #AnnArbor #Health #MentalHealth

#IntervalWork to continue to work on getting faster. You can see heart rate increases responding to pace increases with periods of recovery. 10 min warmup 4x2 min pushes with 2 minute recoveries 6 30 second sprints with 30 second recoveries Cool down #WorkoutWednesday #Speedwork #Intervals #SprintTraining #ZoneTraining #HRZones #GetFaster #CardiovascularFitness #GRIT #GritGang #GritAnnArbor #Growth #Resilience #InteGRITy #Toughness #Motivation #Health #Workout #Strength #Conditioning #Endurance #AnnArbor #Fitness #Workout #Training #Run #AnnArbor #Health #MentalHealth - 1 minute ago

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No workout today since I’m still in recovery mode. Do you take enough time to rest and recover if you have an active lifestyle? I thought I was, but as my body should, it checked me and humbled me a bit last week. A year or so ago, I would have continued to power through the pain and push myself with workouts I knew I was STRONG enough to do, but not HEALTHY enough to do. Your body needs a chance to recover after a hard push. I’m not good at resting, because I enjoy and need a workout, but I’m trying to add more recovery methods and workouts into my routine. I have an actual obsession with foam rolling and tennis balls, but maybe I’ll finally put time into yoga? 😕🤷🏽‍♀️ What are you doing on your active rest and recovery days? Send me some suggestions! #yoga #isaidmaybe #recovery #bodylove #workoutwednesday #recoveryworkout

No workout today since I’m still in recovery mode. Do you take enough time to rest and recover if you have an active lifestyle? I thought I was, but as my body should, it checked me and humbled me a bit last week. A year or so ago, I would have continued to power through the pain and push myself with workouts I knew I was STRONG enough to do, but not HEALTHY enough to do. Your body needs a chance to recover after a hard push. I’m not good at resting, because I enjoy and need a workout, but I’m trying to add more recovery methods and workouts into my routine. I have an actual obsession with foam rolling and tennis balls, but maybe I’ll finally put time into yoga? 😕🤷🏽‍♀️ What are you doing on your active rest and recovery days? Send me some suggestions! #yoga #isaidmaybe #recovery #bodylove #workoutwednesday #recoveryworkout - 1 minute ago

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Workout Wednesday
💪🏻🍑🔥🤸‍♂️♥️🧘🏽‍♀️💃🏽🙋🏼‍♀️🏋️‍♀️ Today’s Total Body workout is a Barbell Complex and consists of  5 different movements that will cover the bases on all muscle groups and have you sweating and panting at the same time.
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Pick a weight that challenges you, but allows you to perform all movements successfully for the rep range.
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Aim to keep hold of the barbell for each full round if possible.
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Rest for 60-90 seconds at the end of each round.
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Complete 5 Rounds.
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WORKOUT
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➡️ Bent Over Row x 8 Reps
➡️ Push Press x 8 Reps
➡️ RDL x 8 Reps
➡️ Reverse Lunge x 8 Reps
➡️ Thruster x 8 Reps
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60-90s Rest x  5 Rounds
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Note 📝 if barbells are note available to you or you have mobility restrictions, then fear not...this workouts movements can also be replicated with dumbbells or kettles bells.
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Give it a try and let us know how you get on
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Enjoy 😉
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#thatgirltraining #cardifffitness #workoutwednesday #gymspiration #workoutideas #femalefitness #chicksthatlift #barbellworkout #cardifffitfam #iamthatgirl #workoutvid

Workout Wednesday 🏻🤸‍♂️️🧘🏽‍♀️🏽🏼‍♀️🏋️‍♀️ Today’s Total Body workout is a Barbell Complex and consists of 5 different movements that will cover the bases on all muscle groups and have you sweating and panting at the same time. . Pick a weight that challenges you, but allows you to perform all movements successfully for the rep range. . Aim to keep hold of the barbell for each full round if possible. . Rest for 60-90 seconds at the end of each round. . Complete 5 Rounds. . WORKOUT . ️ Bent Over Row x 8 Reps ️ Push Press x 8 Reps ️ RDL x 8 Reps ️ Reverse Lunge x 8 Reps ️ Thruster x 8 Reps . 60-90s Rest x 5 Rounds . Note if barbells are note available to you or you have mobility restrictions, then fear not...this workouts movements can also be replicated with dumbbells or kettles bells. . Give it a try and let us know how you get on . Enjoy . #thatgirltraining #cardifffitness #workoutwednesday #gymspiration #workoutideas #femalefitness #chicksthatlift #barbellworkout #cardifffitfam #iamthatgirl #workoutvid - 2 minutes ago

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Sweaty, sweaty, sweaty 🏃🏼‍♀️😅
I woke up to severe thunderstorms so I hit the #dreadmill for today’s #workoutwednesday. Lighting is one of the very few weather conditions that forces me inside⚡️I was prepared for a struggle because the 'mill usually feels 1000x harder for me but I actually felt surprisingly strong 🙌🏻
•••
1.5 mile warm up
6 x 800m @ sub 7min pace (4:20/km) with 400m recovery
Cool down to hit 7 miles
•••
PS I’m in love with my new @lululemon energy long line bra. Love the extra length!

Sweaty, sweaty, sweaty 🏼‍♀️ I woke up to severe thunderstorms so I hit the #dreadmill for today’s #workoutwednesday . Lighting is one of the very few weather conditions that forces me inside️I was prepared for a struggle because the 'mill usually feels 1000x harder for me but I actually felt surprisingly strong 🏻 ••• 1.5 mile warm up 6 x 800m @ sub 7min pace (4:20/km) with 400m recovery Cool down to hit 7 miles ••• PS I’m in love with my new @lululemon energy long line bra. Love the extra length! - 2 minutes ago

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Ready or NOT 💜⬅⬆⬅⬇ 💨🌟💫💥⬅⬇⬆⬅⬇⬆💨🌟💫 💛
. Here I come...
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#gymlife 
#bestlife 
#fitnessgirl 
#fit 
#buns 
#workoutwednesday 
#wheredreamscometrue 
#loveme 
#borntobefree

Ready or NOT . Here I come... . . . . #gymlife #bestlife #fitnessgirl #fit #buns #workoutwednesday #wheredreamscometrue #loveme #borntobefree - 2 minutes ago

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#workoutwednesday #workoutmotivation
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In the world of #bodybuilding #broscience trumps everything
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Do you want more defined, larger arms? Follow the protocol below. I start using two compound movements that emphasis the muscle groups I am focusing on, biceps and triceps. This is just to fatigue these muscles before we get going. After that, I am not concerned with weight at all but rather getting a nasty pump. Leave your ego at the door. In the footsteps of @schwarzenegger I am looking for 15-20 reps for each exercise again not worrying about weight at all. Lastly, you won’t ever find me doing a forearm curl. If you want strong forearms, use dumbbells, kettlebells, or lift heavy on a barbell. Lose your straps. Farmers carries are great too but if you ever see me doing a forearm curl, please slap me on sight. Take a look at the work below:
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5x10 Close Grip Press
5x10 Chin Ups
3x20 OH Tricep Extensions
3x20 Alternate Bicep Curls
3x20 Skull Crushers
3x20 Wide Curls
3x20 Banded Bicep Pulldowns
3x20 Alternate Crossbody Hammer Curls
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@rumble_boxing #doyourumble
🎥 angles provided by @allieprein

#workoutwednesday #workoutmotivation . In the world of #bodybuilding #broscience trumps everything . Do you want more defined, larger arms? Follow the protocol below. I start using two compound movements that emphasis the muscle groups I am focusing on, biceps and triceps. This is just to fatigue these muscles before we get going. After that, I am not concerned with weight at all but rather getting a nasty pump. Leave your ego at the door. In the footsteps of @schwarzenegger I am looking for 15-20 reps for each exercise again not worrying about weight at all. Lastly, you won’t ever find me doing a forearm curl. If you want strong forearms, use dumbbells, kettlebells, or lift heavy on a barbell. Lose your straps. Farmers carries are great too but if you ever see me doing a forearm curl, please slap me on sight. Take a look at the work below: . 5x10 Close Grip Press 5x10 Chin Ups 3x20 OH Tricep Extensions 3x20 Alternate Bicep Curls 3x20 Skull Crushers 3x20 Wide Curls 3x20 Banded Bicep Pulldowns 3x20 Alternate Crossbody Hammer Curls . @rumble_boxing #doyourumble angles provided by @allieprein - 3 minutes ago

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#TGIF #FitFriday #ExerciseOfTheDay #Friyay
#MotivationMonday #FitFriday #ExerciseOfTheDay
#TipsTuesday #ExerciseOfTheWeek #MealPrepSunday
#NeverSkipMonday #Monslay #TransformationTuesday
#WorkoutWednesday #WellnessWednesday
#ThrowbackThursday #FlexFriday #FitnessFriday
#SaturdayGrind #SaturdaySession #SundayRunday
#SoreTodayStrongTomorrow

#TGIF #FitFriday #ExerciseOfTheDay #Friyay #MotivationMonday #FitFriday #ExerciseOfTheDay #TipsTuesday #ExerciseOfTheWeek #MealPrepSunday #NeverSkipMonday #Monslay #TransformationTuesday #WorkoutWednesday #WellnessWednesday #ThrowbackThursday #FlexFriday #FitnessFriday #SaturdayGrind #SaturdaySession #SundayRunday #SoreTodayStrongTomorrow - 4 minutes ago

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Happy PUMP day!

All the pink today and crushed a killer cardio workout! I'm sparkling from head to toe.

It's been a rainy, dreary few days here in NJ but I have not allowed that to be an excuse not to stay committed to my routine. Obsession is what lazy people call discipline. And I may be a little of both! But why wouldn't I be obsessed with feeling and being the best version of myself? We could all stand to be a little obsessed!

I love my new shorts from @iab_mfg! The company's vision is amazing! The letters stand for I am Becoming and I love love love that! I am not ashamed of who I was but I am damn proud of where I am going. They are having a BOGO sale on shorts right now so hurry over and stock up! 
I'm healthy, happy, confident and strong. I love who I am now and who I am becoming.

#workoutwednesday #wcw #notanad #lovetheskinyourein #bodypositivity#selflove #bodyimage #pumpday #pinkday #newworkoutclothes #sahw #fitlife #fitwife #homegym #homeworkouts #bossbabe #femaleempowerment

Happy PUMP day! All the pink today and crushed a killer cardio workout! I'm sparkling from head to toe. It's been a rainy, dreary few days here in NJ but I have not allowed that to be an excuse not to stay committed to my routine. Obsession is what lazy people call discipline. And I may be a little of both! But why wouldn't I be obsessed with feeling and being the best version of myself? We could all stand to be a little obsessed! I love my new shorts from @iab_mfg ! The company's vision is amazing! The letters stand for I am Becoming and I love love love that! I am not ashamed of who I was but I am damn proud of where I am going. They are having a BOGO sale on shorts right now so hurry over and stock up! I'm healthy, happy, confident and strong. I love who I am now and who I am becoming. #workoutwednesday #wcw #notanad #lovetheskinyourein #bodypositivity #selflove #bodyimage #pumpday #pinkday #newworkoutclothes #sahw #fitlife #fitwife #homegym #homeworkouts #bossbabe #femaleempowerment - 5 minutes ago

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Happy Workout Wednesday! 💪👊⁣
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We have a long, partner workout on the agenda today with 5 different movements. It will get your ❤️ rate up for sure. 😅 It’s humid out, so make sure you are getting adequate water before AND after class today! 💦 ⁣
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#crossfitipa #crossfit #workout #humpday #partnerwod #wod #614 #614fit #cbus #fitness #fitcbus #worthington #asseenincolumbus #614fit #whatsontap #workoutwednesday #workhard ⁣

Happy Workout Wednesday! ⁣ ⁣ We have a long, partner workout on the agenda today with 5 different movements. It will get your ️ rate up for sure. It’s humid out, so make sure you are getting adequate water before AND after class today! ⁣ ⁣ #crossfitipa #crossfit #workout #humpday #partnerwod #wod #614 #614fit #cbus #fitness #fitcbus #worthington #asseenincolumbus #614fit #whatsontap #workoutwednesday #workhard ⁣ - 5 minutes ago

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Bulgarian Split Squats....arguably one of my personal LEAST favorite exercises...but why?? Because they are both physically and mentally challenging.  That being said, it is a great leg day tool. .
Shown here, split squats with a 5 second eccentric motion-🔥! I like using the Smith Machine set up over a weightlifting bench to rest my foot.  The adjustable bar allows you to set up your raised foot at the correct height for your body.  In addition, lightly holding on allows for greater balance, allowing you to put more focus into the muscle contraction of the standing leg (just don’t rely on the pole!!)
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Add these into your next leg day, and give the eccentric motion a try for extra burn😈
Tip: your stride length will affect the part of your leg you are working.  A longer stride will hit more glute and hamstring, whereas a shorter stride will utilize more quad.
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#legday #squats #girlswhosquat #girlswholift #quads #glutes #fitgirl #athlete #workout #motivation #workoutmotivation #wednesday #wcw #workoutwednesday #gym #fitchick #me #workoutvideo #lululemon #instafit

Bulgarian Split Squats....arguably one of my personal LEAST favorite exercises...but why?? Because they are both physically and mentally challenging. That being said, it is a great leg day tool. . Shown here, split squats with a 5 second eccentric motion-! I like using the Smith Machine set up over a weightlifting bench to rest my foot. The adjustable bar allows you to set up your raised foot at the correct height for your body. In addition, lightly holding on allows for greater balance, allowing you to put more focus into the muscle contraction of the standing leg (just don’t rely on the pole!!) . Add these into your next leg day, and give the eccentric motion a try for extra burn😈 Tip: your stride length will affect the part of your leg you are working. A longer stride will hit more glute and hamstring, whereas a shorter stride will utilize more quad. . . . #legday #squats #girlswhosquat #girlswholift #quads #glutes #fitgirl #athlete #workout #motivation #workoutmotivation #wednesday #wcw #workoutwednesday #gym #fitchick #me #workoutvideo #lululemon #instafit - 5 minutes ago

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One event during the Army Combat Fitness Test is the Sprint-Drag-Carry (SDC). During this event you'll sprint a specific distance, drag a 90lb sled, and take on a loaded carry. Think you can do it?

#WorkoutWednesday #Fitness #WVArmyNationalGuard #WeGuardWV #ACFT #Go

One event during the Army Combat Fitness Test is the Sprint-Drag-Carry (SDC). During this event you'll sprint a specific distance, drag a 90lb sled, and take on a loaded carry. Think you can do it? #WorkoutWednesday #Fitness #WVArmyNationalGuard #WeGuardWV #ACFT #Go - 5 minutes ago

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Let it be W.O.W Day! Workout Wednesday💯 ✔️Check out our WOW Races 👉 https://www.runproject.org/events

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#runproject #workoutwednesday 
#runningchangeseverything 
#toohottohandle #runnersofinsta
#workatit #dallasrunner 
#toohottohandle #runhappy
#smokinghotrace #giveback 
#runlocal #givelocal  #dallasraces
#halfmarathon #10K #5K
#whiterocklake #norbuckpark #runit 
#runningchangeseverything 
#comerunwithus #bucketlist
#dallasrunners #texasraces

Let it be W.O.W Day! Workout Wednesday ️Check out our WOW Races https://www.runproject.org/events _________________________________________ #runproject #workoutwednesday #runningchangeseverything #toohottohandle #runnersofinsta #workatit #dallasrunner #toohottohandle #runhappy #smokinghotrace #giveback #runlocal #givelocal #dallasraces #halfmarathon #10K #5K #whiterocklake #norbuckpark #runit #runningchangeseverything #comerunwithus #bucketlist #dallasrunners #texasraces - 6 minutes ago

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WOD this morning. 4 ROUNDS FOR TIME.  My time was 24:56. drop your time below after you finish. 💪🏾💪🏾
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#workout #workoutwednesday #fitness #fitnessgoals #goals #getfit #cardio #bodyweight #weightloss #staythecourse #strong #strongmom #strongertogether #getbetter #loseweight #momswholift #fitmom #momlife #morningworkout

WOD this morning. 4 ROUNDS FOR TIME. My time was 24:56. drop your time below after you finish. 🏾🏾 * * * * #workout #workoutwednesday #fitness #fitnessgoals #goals #getfit #cardio #bodyweight #weightloss #staythecourse #strong #strongmom #strongertogether #getbetter #loseweight #momswholift #fitmom #momlife #morningworkout - 7 minutes ago

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Don’t mess with this girl 😳 
#titleboxingglendale #titleboxingclubglendale #tbcglendale #workoutwednesday

Don’t mess with this girl #titleboxingglendale #titleboxingclubglendale #tbcglendale #workoutwednesday - 9 minutes ago

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⭐️NEW WORKOUT VIDEO ⭐️ Really feeling like I’ve got my life together because I’m posting for #wafflewednesday and #workoutwednesday 👍🏻 Made these waffles for dinner last night post workout and they hit the spot and were the perfect refuel 🤩 Giving you guys a little sneak peak of a potential project I may be working on in the background over here at STS 😉😉 Be sure to save/screenshot to give this FULL BODY CIRCUIT a try!  Swipe right for a video of the circuits 💪🏻🤗 •

3 Rounds of the following:
⭐️ 10 minutes cardio of choice (I chose running - increasing speed EMOM) ⭐️ reverse lunge + twist x30 ⭐️ squat & front raise + dead lift x20 ⭐️ plank medicine ball taps x30 •

#starvingtostrong

️NEW WORKOUT VIDEO ️ Really feeling like I’ve got my life together because I’m posting for #wafflewednesday and #workoutwednesday 🏻 Made these waffles for dinner last night post workout and they hit the spot and were the perfect refuel 🤩 Giving you guys a little sneak peak of a potential project I may be working on in the background over here at STS Be sure to save/screenshot to give this FULL BODY CIRCUIT a try! Swipe right for a video of the circuits 🏻🤗 • 3 Rounds of the following: ️ 10 minutes cardio of choice (I chose running - increasing speed EMOM) ️ reverse lunge + twist x30 ️ squat & front raise + dead lift x20 ️ plank medicine ball taps x30 • #starvingtostrong - 9 minutes ago

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⭐️Let’s talk #pullups, one of my faves for a minute.. ☝️
Pull-ups are hands down one of the best exercises for developing your back and increasing your overall fitness level. 
I absolutely love them because they’re old-school, basic, and a natural movement pattern of humans. If you’re looking to improve your pull-ups or are simply working toward your first unassisted one, I’ve found these to be extremely helpful and have implemented with the clients and athletes I’ve trained over the last decade.
1. Negatives/jumping pull-ups. Great tool for beginners. Use at beginning of workout if you’re working toward your first pull-up or add on a few sets of 3-5 reps w/ a 3 count negative at the end of a regular set as forced reps if you’re looking to increase reps. 
2. Band assisted (skip the dang machine!) Also another great one for beginners, wrap a long band around the bar and band goes under foot. Focus on good form, FULL extension and no swinging. Options to use different weights bands or more than one at a time. And an easy/cheap thing to throw in your gym bag if your gym doesn’t have them.
3. TRX modified pull-ups, can easily change the angle and grip to target different muscles in the back, biceps and forearms. Easy to practice muscle endurance with as you can continue past failure by backing feet up and easing up on the angle. Great for at home!
4. Starting with a neutral or underhand grip will be easier for most ! Something to keep in mind as well as you want to progress. 
5. Use pauses at the top
6. Do heavy lat pull-downs with great form
7. Frequency...last but not least, perform a pull-up variation AT LEAST once a week if you’re looking to improve. Want to get better at the movement?? Need to actually practice the movement, not just train every other back exercise and hope and pray it helps.
⭐️ I notice that for myself pull-ups, although a bodyweight movement, are like most other lifts in that if I take too much time off not getting in at least a few sets a week or every other, I will lose 2-4 pull-ups off of my max easily. 
Still stuck between 15-17 but not losing site of that 20 rep max! #goals 😬💪🏼
-Photo by @costaphotography at @theshopgym

️Let’s talk #pullups , one of my faves for a minute.. ️ Pull-ups are hands down one of the best exercises for developing your back and increasing your overall fitness level. I absolutely love them because they’re old-school, basic, and a natural movement pattern of humans. If you’re looking to improve your pull-ups or are simply working toward your first unassisted one, I’ve found these to be extremely helpful and have implemented with the clients and athletes I’ve trained over the last decade. 1. Negatives/jumping pull-ups. Great tool for beginners. Use at beginning of workout if you’re working toward your first pull-up or add on a few sets of 3-5 reps w/ a 3 count negative at the end of a regular set as forced reps if you’re looking to increase reps. 2. Band assisted (skip the dang machine!) Also another great one for beginners, wrap a long band around the bar and band goes under foot. Focus on good form, FULL extension and no swinging. Options to use different weights bands or more than one at a time. And an easy/cheap thing to throw in your gym bag if your gym doesn’t have them. 3. TRX modified pull-ups, can easily change the angle and grip to target different muscles in the back, biceps and forearms. Easy to practice muscle endurance with as you can continue past failure by backing feet up and easing up on the angle. Great for at home! 4. Starting with a neutral or underhand grip will be easier for most ! Something to keep in mind as well as you want to progress. 5. Use pauses at the top 6. Do heavy lat pull-downs with great form 7. Frequency...last but not least, perform a pull-up variation AT LEAST once a week if you’re looking to improve. Want to get better at the movement?? Need to actually practice the movement, not just train every other back exercise and hope and pray it helps. ️ I notice that for myself pull-ups, although a bodyweight movement, are like most other lifts in that if I take too much time off not getting in at least a few sets a week or every other, I will lose 2-4 pull-ups off of my max easily. Still stuck between 15-17 but not losing site of that 20 rep max! #goals 😬🏼 -Photo by @costaphotography at @theshopgym - 9 minutes ago

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Work out Wednesday coming in HOT 🥵. I was feeling super anxious all day: no amount of breathing, journaling, stillness, walking, cleaning, etc. could calm me down.

It took me all day to realize that I needed some good old fashion resistance training.

I hope some of these ideas help ❤️. #workoutwednesday #hipthrust #bootygrowth #pistolsquat #trx #girlswholift #fitchicks  #PersonalDevelopment #Depression #eatingdisorder #anxiety #mentalhealth #mentalhealthadvocate #functionalfitness #healthcoach #yogateacher #personaltrainer #mindsetcoach #mindsetiseverything #awareness #selfmastery #selfawareness

Work out Wednesday coming in HOT 🥵. I was feeling super anxious all day: no amount of breathing, journaling, stillness, walking, cleaning, etc. could calm me down. It took me all day to realize that I needed some good old fashion resistance training. I hope some of these ideas help ️. #workoutwednesday #hipthrust #bootygrowth #pistolsquat #trx #girlswholift #fitchicks #PersonalDevelopment #Depression #eatingdisorder #anxiety #mentalhealth #mentalhealthadvocate #functionalfitness #healthcoach #yogateacher #personaltrainer #mindsetcoach #mindsetiseverything #awareness #selfmastery #selfawareness - 10 minutes ago

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#WorkoutWednesday | C2 was hired to develop construction drawings for a Planet Fitness gym located in Bismark, North Dakota. The project consisted of an interior fit-up and renovation of an existing +/-16,000 SF building. #c2designgroup #designingwhereyouliveworkandplay #planetfitness #gymdesign #renovation #healthylifestyle

#WorkoutWednesday | C2 was hired to develop construction drawings for a Planet Fitness gym located in Bismark, North Dakota. The project consisted of an interior fit-up and renovation of an existing +/-16,000 SF building. #c2designgroup #designingwhereyouliveworkandplay #planetfitness #gymdesign #renovation #healthylifestyle - 10 minutes ago

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Today’s #workoutwednesday is all about Medial Hamstring Emphasis! 💪🏽 #exercisemotivation #workoutwed #workoutmotivation #exercice #musclefitness #physicalhealth #pt #physicaltherapylife #motivator #fitness #fit #mindbodyhealth #healthy #healthystart #hamstringflexibility #hamstring #exerciseismedicine #exerciseforlife

Today’s #workoutwednesday is all about Medial Hamstring Emphasis! 🏽 #exercisemotivation #workoutwed #workoutmotivation #exercice #musclefitness #physicalhealth #pt #physicaltherapylife #motivator #fitness #fit #mindbodyhealth #healthy #healthystart #hamstringflexibility #hamstring #exerciseismedicine #exerciseforlife - 10 minutes ago

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Physical therapy yesterday. Not entirely pleased with how I walked, but I had just started a new medication the night before. I was still feeling the effects. •
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Also no, it was not easy holding on with my weaker hand in a brace.
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#PhysicalTherapy #WorkoutWednesday #Fibromyalgia #Lupus #SjogrensSyndrome #Synovitis #CerebralPalsy #ParalisisCerebral #WheelchairLife #NoPainNoGain #AdaptiveFitness #Fitness #WorkoutMotivation

Physical therapy yesterday. Not entirely pleased with how I walked, but I had just started a new medication the night before. I was still feeling the effects. • • • Also no, it was not easy holding on with my weaker hand in a brace. • • • • • • • • • • • • • • • • • • • • • • • #PhysicalTherapy #WorkoutWednesday #Fibromyalgia #Lupus #SjogrensSyndrome #Synovitis #CerebralPalsy #ParalisisCerebral #WheelchairLife #NoPainNoGain #AdaptiveFitness #Fitness #WorkoutMotivation - 11 minutes ago

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#WorkoutWednesday

#WorkoutWednesday - 12 minutes ago

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GoodMorninn FitFam! Happy HUMPDAY! 
We are halfway through the week!.
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Tell me what y'all think about todays workout, with some emojis! 
If anyone is lookin for an extra boost after their workout today here is a great core workout to help get you summer ready! 👙
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🌞
#WorkOutWednesday #FitBodyBootCamp #FBBC #FitLife #CanyonLake #FitFam #COMMUNITY #smallbusiness #Family #Friends #Happiness #Kindness #Passion #Fitness #InstaFit #InstaGood #LegDay #AlwaysSmile #Process #Abs #Summer #SummerTime #LetsGetIt #LetItBurn #FeelTheBurn #Emojis #FeedBack

GoodMorninn FitFam! Happy HUMPDAY! We are halfway through the week!. . Tell me what y'all think about todays workout, with some emojis! If anyone is lookin for an extra boost after their workout today here is a great core workout to help get you summer ready! 🌞 #WorkOutWednesday #FitBodyBootCamp #FBBC #FitLife #CanyonLake #FitFam #COMMUNITY #smallbusiness #Family #Friends #Happiness #Kindness #Passion #Fitness #InstaFit #InstaGood #LegDay #AlwaysSmile #Process #Abs #Summer #SummerTime #LetsGetIt #LetItBurn #FeelTheBurn #Emojis #FeedBack - 13 minutes ago

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“Your body can stand almost anything. It’s your mind that you have to convince.”⠀
AMRAP⠀
25 Minutes⠀
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*20 KB Swings⠀
*20 KB Squat Thrusts⠀
*20 Push ups⠀
*20 V-Ups⠀
*20 KB Sing Arm Rows⠀
*20 KB Lateral Lunge (each side)⠀
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What is an AMRAP. An AMRAP is an acronym that stands for “as many rounds as possible” or “as many reps as possible”. The main goal of an AMRAP workout is to do a set list of moves/exercises as many times as you can in a set amount of time. ⠀
Physiologically, AMRAP workouts can help you maximize calorie burn in a short amount of time. So what are some other reason why we should give this a go?⠀
*Measurable results- AMRAP’s offer us a workout that can be standardized and repeated on a consistent basis, making it great for helping us compare our previous efforts with our future. ⠀
*Increase work capacity-the AMRAP can deliver high amounts of training volume in short amounts of time. By challenging oneself to be consistent in their work output while still being able to recover can help to improve overall fitness and work capacity.⠀
*Refine breathing & pacing-Within the work capacity domain, understanding how to breathe correctly and pace oneself is key to produce sustained, unwavering effort. ⠀
*Time efficient- AMRAP’s have the ability to deliver a complete workout in a very short amount of time (assuming you are willing and able to push yourself). AMRAPs are a great way to train high amounts of volume, develop greater cardiovascular fitness, and enhance muscle endurance in a very short amount of time.⠀
*Test mental fitness- AMRAPS provide an athlete with an opportunity to settle into a workout flow, establish consistent breathing patterns, and become more aware of one’s movement and mind. If an athlete can learn to establish better mental awareness during training, they are often more likely to be able to push themselves farther, herder, and to do so with greater mental control.

“Your body can stand almost anything. It’s your mind that you have to convince.”⠀ AMRAP⠀ 25 Minutes⠀ ⠀ *20 KB Swings⠀ *20 KB Squat Thrusts⠀ *20 Push ups⠀ *20 V-Ups⠀ *20 KB Sing Arm Rows⠀ *20 KB Lateral Lunge (each side)⠀ ⠀ What is an AMRAP. An AMRAP is an acronym that stands for “as many rounds as possible” or “as many reps as possible”. The main goal of an AMRAP workout is to do a set list of moves/exercises as many times as you can in a set amount of time. ⠀ Physiologically, AMRAP workouts can help you maximize calorie burn in a short amount of time. So what are some other reason why we should give this a go?⠀ *Measurable results- AMRAP’s offer us a workout that can be standardized and repeated on a consistent basis, making it great for helping us compare our previous efforts with our future. ⠀ *Increase work capacity-the AMRAP can deliver high amounts of training volume in short amounts of time. By challenging oneself to be consistent in their work output while still being able to recover can help to improve overall fitness and work capacity.⠀ *Refine breathing & pacing-Within the work capacity domain, understanding how to breathe correctly and pace oneself is key to produce sustained, unwavering effort. ⠀ *Time efficient- AMRAP’s have the ability to deliver a complete workout in a very short amount of time (assuming you are willing and able to push yourself). AMRAPs are a great way to train high amounts of volume, develop greater cardiovascular fitness, and enhance muscle endurance in a very short amount of time.⠀ *Test mental fitness- AMRAPS provide an athlete with an opportunity to settle into a workout flow, establish consistent breathing patterns, and become more aware of one’s movement and mind. If an athlete can learn to establish better mental awareness during training, they are often more likely to be able to push themselves farther, herder, and to do so with greater mental control. - 14 minutes ago

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Out of the mouths...⠀
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#1BandID #WhatAreYouAttachedTo #createthefuture #whywednesday #workoutwednesday #training #triathlete #tri #triathlon #swimbikerun #swim #bike #run #humansoftriathlon #halfironmantraining #powerspeedendurance #endurance #safety triatworld#swimbikerunlift #trilife #triathlontraining #top_triathletes #ironmantriathlon #tricommunity #tritraining #140point6 #70point3 #thetrihood #3athlete #triathlonworld

Out of the mouths...⠀ .⠀ .⠀ .⠀ #1BandID #WhatAreYouAttachedTo #createthefuture #whywednesday #workoutwednesday #training #triathlete #tri #triathlon #swimbikerun #swim #bike #run #humansoftriathlon #halfironmantraining #powerspeedendurance #endurance #safety triatworld#swimbikerunlift #trilife #triathlontraining #top_triathletes #ironmantriathlon #tricommunity #tritraining #140point6 #70point3 #thetrihood #3athlete #triathlonworld - 14 minutes ago

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Join us today at 7-8PM #WorkoutWednesday for the boxing fitness series by @operationfitcamp 🏋❗ #OFCAthlete🏅#BoxingFitness 🥊
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Tampa's favorite Transformation Coach @trainerbryanfitness 🏋️ has partnered with the legendary boxing coach @jfire_mitchell 🥊 to create a full body sculpting workout that PROMISES results 💦
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Tickets are only $15/person for this full experience
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HOW TO REGISTER👇🏼
📲 Go to @trainerbryanfitness and Click Link in Bio
👁️‍🗨 Select "OFC Group Fitness" and fill out details on registration form to confirm your spot!
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**BOXING GLOVES ARE REQUIRED TO PARTICIPATE IN THIS EVENT. GLOVES WILL BE AVAILABLE FOR RENT/PURCHASE AT EVENT!**
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🥊: @a.f.chance
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@lezettechristinemua @christiallencurtis @a_winkster @_xalbxx @denzee89 @ladylmariec @cavs_girl @notanotherfitnesspage_ @karolinaperez_ @lillymartin0 @xaymaralopez @drummerink @natdogyankees83 @katpaf @trinigyalk80 @upforbreakfast2 @dmillz50 @nextstepf @the_visual.truth

Join us today at 7-8PM #WorkoutWednesday for the boxing fitness series by @operationfitcamp 🏋 #OFCAthlete 🏅#BoxingFitness 🥊 • Tampa's favorite Transformation Coach @trainerbryanfitness 🏋️ has partnered with the legendary boxing coach @jfire_mitchell 🥊 to create a full body sculpting workout that PROMISES results • Tickets are only $15/person for this full experience • HOW TO REGISTER🏼 Go to @trainerbryanfitness and Click Link in Bio 👁️‍🗨 Select "OFC Group Fitness" and fill out details on registration form to confirm your spot! **BOXING GLOVES ARE REQUIRED TO PARTICIPATE IN THIS EVENT. GLOVES WILL BE AVAILABLE FOR RENT/PURCHASE AT EVENT!** • • 🥊: @a.f.chance ° • • @lezettechristinemua @christiallencurtis @a_winkster @_xalbxx @denzee89 @ladylmariec @cavs_girl @notanotherfitnesspage_ @karolinaperez_ @lillymartin0 @xaymaralopez @drummerink @natdogyankees83 @katpaf @trinigyalk80 @upforbreakfast2 @dmillz50 @nextstepf @the_visual.truth - 14 minutes ago

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#WorkoutWednesday...6am Body Bump class with @saitin12....Sweat so good, sweat so good!😅
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#workoutwednesdays #lesmillsbodypump 
#whoneedssleep

#WorkoutWednesday ...6am Body Bump class with @saitin12....Sweat so good, sweat so good! #workoutwednesdays #lesmillsbodypump #whoneedssleep - 14 minutes ago

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My energy is at an all time low. I'm not sure if I am getting sick or not sleeping as well at night. 🤔

I'm taking it one day at a time. I'm currently doing my own circuits but I plan on starting another program on July 1st. Which one should I do? 💬
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#workoutwednesday #transformationjourney #fitnessforlife #fitnessbloy #photooftheday #bod #beachbodyprograms #bbg #photooftheday

My energy is at an all time low. I'm not sure if I am getting sick or not sleeping as well at night. 🤔 I'm taking it one day at a time. I'm currently doing my own circuits but I plan on starting another program on July 1st. Which one should I do? • • • #workoutwednesday #transformationjourney #fitnessforlife #fitnessbloy #photooftheday #bod #beachbodyprograms #bbg #photooftheday - 15 minutes ago

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Happy #workoutwednesday everyone!!!! Tired of Dumbells?!? BODY BAR WORKOUT POSTED BELOW!! ⠀
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Ok. Switching up your equipment makes your workouts less boring and works your muscles in different ways.  This one is supper effective so swipe and save for later. :-) ⠀
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1. SINGLE ARM SHOULDER PRESS - 3x10 each side⠀
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2. BICEP CURL - TEMPO - 1 count up - 3 counts down - adding time under tension increases intensity without adding weight ⠀
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3. FRONT RAISE - 3x10 ⠀
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4. VERTICAL PRESS - 3x10 with each hand on top ⠀
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5. OVERHEAD TRICEP EXTENSION - 3x10 ⠀
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6. WIDE BENTOVER ROW ⠀
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HAVE FUN!! ⠀
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#torontofitness #pregnantbelly #liftingweights #prenatalworkout #momlife #upperbodyworkout #bodybar #prenatalfitness #fitmom #fitmomtobe #fitpregnant #fitpregnantmom #torontotrainer #torontomom #momprenuers #mominfluencer

Happy #workoutwednesday everyone!!!! Tired of Dumbells?!? BODY BAR WORKOUT POSTED BELOW!! ⠀ ⠀ Ok. Switching up your equipment makes your workouts less boring and works your muscles in different ways. This one is supper effective so swipe and save for later. :-) ⠀ ⠀ 1. SINGLE ARM SHOULDER PRESS - 3x10 each side⠀ ⠀ 2. BICEP CURL - TEMPO - 1 count up - 3 counts down - adding time under tension increases intensity without adding weight ⠀ ⠀ 3. FRONT RAISE - 3x10 ⠀ ⠀ 4. VERTICAL PRESS - 3x10 with each hand on top ⠀ ⠀ 5. OVERHEAD TRICEP EXTENSION - 3x10 ⠀ ⠀ 6. WIDE BENTOVER ROW ⠀ ⠀ ⠀ HAVE FUN!! ⠀ ⠀ ⠀ #torontofitness #pregnantbelly #liftingweights #prenatalworkout #momlife #upperbodyworkout #bodybar #prenatalfitness #fitmom #fitmomtobe #fitpregnant #fitpregnantmom #torontotrainer #torontomom #momprenuers #mominfluencer - 15 minutes ago

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I should tell you about the workout that was planned today. Well it didn’t happen.
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I woke up exhausted, feeling the increase in mileage in my legs. My body decided rest was better.
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Guess what? Still me.

I should tell you about the workout that was planned today. Well it didn’t happen. . I woke up exhausted, feeling the increase in mileage in my legs. My body decided rest was better. . Guess what? Still me. - 16 minutes ago

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#FlipsHair anytime an obstacle tries to get in my way!!! -
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21 day shake challenge begins July 1st and registration is open NOW!!! #WorkoutWednesday
#RamieReed
#SelfLove
#KeepGoing
#NaturallyShesDope
#iDoHerbalife
#Princess
#NoNegativevibes
#Transformer 
#LifestyleCoach

#FlipsHair anytime an obstacle tries to get in my way!!! - - 21 day shake challenge begins July 1st and registration is open NOW!!! #WorkoutWednesday #RamieReed #SelfLove #KeepGoing #NaturallyShesDope #iDoHerbalife #Princess #NoNegativevibes #Transformer #LifestyleCoach - 18 minutes ago

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The honest truth is that I absolutely 100% did not want to push play this morning on my weighted cardio workout. Every muscle and joint in my body is stiff and sore from the combo of leg day and vbs yesterday. Then, I read my devotional for the day, and it was talking about the story of Jonah and how the Lord uses us even when we aren’t excited about it. From the day I decided to become a health and fitness coach, I have felt that it was something the Lord called me to do. I feel called to help other women see their beauty, worth, and strength and gain confidence in who they were created to be and capable of doing. I was definitely stubborn Jonah this morning and drug my heels every step of the way. That’s the thing, though, some days we jump out of bed to tackle something and other days you have to throw yourself a mid-workout dance party to change your mindset. Both are good options. The only thing that isn’t is quitting!

The honest truth is that I absolutely 100% did not want to push play this morning on my weighted cardio workout. Every muscle and joint in my body is stiff and sore from the combo of leg day and vbs yesterday. Then, I read my devotional for the day, and it was talking about the story of Jonah and how the Lord uses us even when we aren’t excited about it. From the day I decided to become a health and fitness coach, I have felt that it was something the Lord called me to do. I feel called to help other women see their beauty, worth, and strength and gain confidence in who they were created to be and capable of doing. I was definitely stubborn Jonah this morning and drug my heels every step of the way. That’s the thing, though, some days we jump out of bed to tackle something and other days you have to throw yourself a mid-workout dance party to change your mindset. Both are good options. The only thing that isn’t is quitting! - 18 minutes ago

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Pep in Your Step: Week 4, Day 4! I did it, I freaking DID IT! 🤣 Three months, three programs completed. I am so damn proud of myself. Thank you @tonal, @barbellblondie, @lizletchford, @coach.nicolette, and everyone else who has been following my journey so far. These last 3 months haven’t been easy. It’s been a challenge physically and mentally. I want it so bad. I want confidence in myself in so many different ways and I am achieving it with Tonal! 
#tonal #pepinyourstep #done #threemonths #threeprograms #goals #achievments #exercise #momswhoworkout #tonalmom #fitmom #selfcare #healthy #strong #wednesdayworkout #workoutwednesday #sweat #sweaty #proud #proudofmyself #yayme

Pep in Your Step: Week 4, Day 4! I did it, I freaking DID IT! 🤣 Three months, three programs completed. I am so damn proud of myself. Thank you @tonal , @barbellblondie , @lizletchford , @coach.nicolette , and everyone else who has been following my journey so far. These last 3 months haven’t been easy. It’s been a challenge physically and mentally. I want it so bad. I want confidence in myself in so many different ways and I am achieving it with Tonal! #tonal #pepinyourstep #done #threemonths #threeprograms #goals #achievments #exercise #momswhoworkout #tonalmom #fitmom #selfcare #healthy #strong #wednesdayworkout #workoutwednesday #sweat #sweaty #proud #proudofmyself #yayme - 19 minutes ago

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87 degree water & air temp at 5:30am + 5k swim set with the @pushglidekick squad calls for lots of ice water in between sets! The one positive about swimming in the hot the tub is that it’s really helping me focus on swimming faster with less effort 💪 #workoutwednesday  #roadtokona 
#ironmantraining #ironmantri #triathlontraining #triathlon #triathlete #trichicks #ironman #swimbikerun #swimming #allfortheswim #cycling #cyclingshots #run #running #tri365 #trilife #dreambig #dreambigworkhard #sacrificenothing #neverquit

87 degree water & air temp at 5:30am + 5k swim set with the @pushglidekick squad calls for lots of ice water in between sets! The one positive about swimming in the hot the tub is that it’s really helping me focus on swimming faster with less effort #workoutwednesday #roadtokona #ironmantraining #ironmantri #triathlontraining #triathlon #triathlete #trichicks #ironman #swimbikerun #swimming #allfortheswim #cycling #cyclingshots #run #running #tri365 #trilife #dreambig #dreambigworkhard #sacrificenothing #neverquit - 19 minutes ago

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#WorkoutWednesday Tip:
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One of the best exercises to target and develop a shoulder cap (the divot that creates the separation between your trap and shoulder, which ultimately creates the look of “boulder shoulders”) is an upright row.
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Some tips for an upright row:
- Don’t squeeze your shoulder blades together. Neither throughout the movement, nor at the top. Instead, try rolling your shoulders forward.
- The movement is NOT lifting the bar to your chin. The movement IS lifting your elbows as high as you can get them. If that means the bar comes to your chin, great. Focus on the movement of the muscle, not getting the weight from point a to point b.
- You can use a straight bar, an EZ bar, dumbbells, bands, a screaming child... anything really.
- If you use a bar, notice my thumb placement. This helps to keep the wrist locked in place. Do NOT bend your wrists and turn this into a forearm workout.
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Outfit: @oryxwear
Me: the bad guy. Duh

#WorkoutWednesday Tip: . One of the best exercises to target and develop a shoulder cap (the divot that creates the separation between your trap and shoulder, which ultimately creates the look of “boulder shoulders”) is an upright row. . Some tips for an upright row: - Don’t squeeze your shoulder blades together. Neither throughout the movement, nor at the top. Instead, try rolling your shoulders forward. - The movement is NOT lifting the bar to your chin. The movement IS lifting your elbows as high as you can get them. If that means the bar comes to your chin, great. Focus on the movement of the muscle, not getting the weight from point a to point b. - You can use a straight bar, an EZ bar, dumbbells, bands, a screaming child... anything really. - If you use a bar, notice my thumb placement. This helps to keep the wrist locked in place. Do NOT bend your wrists and turn this into a forearm workout. . Outfit: @oryxwear Me: the bad guy. Duh - 20 minutes ago

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Rest when you're in pain, train when you aren't! I used to ignore my body and train anyway because I felt like I HAD to. Once you accept that fitness isn't linear and this shit takes time, you stop beating yourself up about rest days. Now I just have to stop beating myself up about the rest of it 😂
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#trainingschedule #restdays #fitness #balance #loveyourbody #workoutschedule #restisbest #progressnotperfection #training #workoutwednesday #motivation #plantosucceed #fitfam

Rest when you're in pain, train when you aren't! I used to ignore my body and train anyway because I felt like I HAD to. Once you accept that fitness isn't linear and this shit takes time, you stop beating yourself up about rest days. Now I just have to stop beating myself up about the rest of it . . . #trainingschedule #restdays #fitness #balance #loveyourbody #workoutschedule #restisbest #progressnotperfection #training #workoutwednesday #motivation #plantosucceed #fitfam - 20 minutes ago

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G. O. A. T ing 🐏🐏🐏...
Kill your workout today 💪☠️💪
#GOATGYMWEAR #bodybuilding #kingstonuponthames  #gymwear #bodybuilder #fit #fitness#fitlife #gym #gymaddict #naturalbodybuilding #ironaddict #surbiton  #instalife #workout #exercise #training #workoutwednesday #cardio #gymtime #shorts #fitspo #fitfam #london #istanbul #uk

G. O. A. T ing 🐏🐏🐏... Kill your workout today ☠️ #GOATGYMWEAR #bodybuilding #kingstonuponthames #gymwear #bodybuilder #fit #fitness #fitlife #gym #gymaddict #naturalbodybuilding #ironaddict #surbiton #instalife #workout #exercise #training #workoutwednesday #cardio #gymtime #shorts #fitspo #fitfam #london #istanbul #uk - 22 minutes ago

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Shoulder rotation two ways. Great way to hit multiple locations on the shoulder! #WorkoutWednesday @corecryo

Shoulder rotation two ways. Great way to hit multiple locations on the shoulder! #WorkoutWednesday @corecryo - 22 minutes ago

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#workoutwednesday is in the books! Feels so good to have accomplished so much before 8am!! It starts my day off positive and productive! #wwfitpoints #wwfreestyle #coppellymca #piyo #headstand

#workoutwednesday is in the books! Feels so good to have accomplished so much before 8am!! It starts my day off positive and productive! #wwfitpoints #wwfreestyle #coppellymca #piyo #headstand - 22 minutes ago

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#WorkoutWednesday

This one hurt a little, not just my forearms and traps but also my ego😬. Started out the morning with a little run and uphill time trial to get some baseline numbers for #Spartantraining.  No problems there but then decided to finish up by taking my 25’s out for a little stroll in the form of a farmer’s walk (grip strength) around my neighborhood loop.  Definitely underestimated that task as it’s less than .4 of a mile and I had to stop about 5 times. 
#humbled #butdidyoudie
#kyliestrong 🧡

#WorkoutWednesday This one hurt a little, not just my forearms and traps but also my ego😬. Started out the morning with a little run and uphill time trial to get some baseline numbers for #Spartantraining . No problems there but then decided to finish up by taking my 25’s out for a little stroll in the form of a farmer’s walk (grip strength) around my neighborhood loop. Definitely underestimated that task as it’s less than .4 of a mile and I had to stop about 5 times. #humbled #butdidyoudie #kyliestrong 🧡 - 23 minutes ago

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#WednesdayWorkout
Exercising isn't just about getting it done, it's about getting it done Correctly to maximize your results and minimize injury. 💪🏽 #wednesdayMotivation #overheadsquats #squats #lowerbodyworkout #liftheavy #trainhard #fitnessstartsfromwithin #strenthtraining #Gogetit #workoutwednesday

#WednesdayWorkout Exercising isn't just about getting it done, it's about getting it done Correctly to maximize your results and minimize injury. 🏽 #wednesdayMotivation #overheadsquats #squats #lowerbodyworkout #liftheavy #trainhard #fitnessstartsfromwithin #strenthtraining #Gogetit #workoutwednesday - 23 minutes ago

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Sprinter’s Delight
20 minute AMRAP (As Many Rounds As Possible)

Rep increase sequence: 20 – 40 – 60 – 80 – 100

30 Second Sprint
15 Squats
30 Second Sprint
15 Sit-Ups
30 Second Sprint
15 Lateral Lunge
30 Second Sprint
15 Shoulder Taps
#workoutwednesday #acworth #kennesaw#workout #fitmom #fitlife #workoutroutine 
Share this #WorkoutWednesday

Sprinter’s Delight 20 minute AMRAP (As Many Rounds As Possible) Rep increase sequence: 20 – 40 – 60 – 80 – 100 30 Second Sprint 15 Squats 30 Second Sprint 15 Sit-Ups 30 Second Sprint 15 Lateral Lunge 30 Second Sprint 15 Shoulder Taps #workoutwednesday #acworth #kennesaw #workout #fitmom #fitlife #workoutroutine Share this #WorkoutWednesday - 24 minutes ago

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Making the park his own obstacle course #workoutwednesday #anwjr

Making the park his own obstacle course #workoutwednesday #anwjr - 25 minutes ago

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#WorkoutWednesday - Try this little beauty on for size.

#WorkoutWednesday - Try this little beauty on for size. - 25 minutes ago

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💪😂 Here's some motivation to help you get to your #WorkoutWednesday today!

Give us a call to sign-up for your next session: (609) 714-2212
#AmerikickMedford #MedfordNJ #AKXKickboxingMedford

Here's some motivation to help you get to your #WorkoutWednesday today! Give us a call to sign-up for your next session: (609) 714-2212 #AmerikickMedford #MedfordNJ #AKXKickboxingMedford - 25 minutes ago

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IT'S #WORKOUTWEDNESDAY! 
Even though you know that #exercising is good for your #health, it can still be hard to motivate yourself to get up & actually do it. To really see the #results you want & maintain #motivation over the long term, you need to be #patient & #persevere! #HeartNiagara #WorkoutMotivation #KeepGoing #Exercise

IT'S #WORKOUTWEDNESDAY ! Even though you know that #exercising is good for your #health , it can still be hard to motivate yourself to get up & actually do it. To really see the #results you want & maintain #motivation over the long term, you need to be #patient & #persevere ! #HeartNiagara #WorkoutMotivation #KeepGoing #Exercise - 25 minutes ago

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#WorkoutWednesday - Orchard Park Fit Body Boot Camp will be here morning, noon and night! 
But if you can't make it in for your workout today, be sure to grab one at home! Here's a routine you can do:

#WorkoutWednesday - Orchard Park Fit Body Boot Camp will be here morning, noon and night! But if you can't make it in for your workout today, be sure to grab one at home! Here's a routine you can do: - 25 minutes ago

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It's #WorkoutWednesday...you know what that mean! 💪💦 If you're not able to make it by Fit Body Bootcamp Scarsdale, we'll come to YOU! Try this workout out at home and come back tomorrow feelin the BURN! 🔥

It's #WorkoutWednesday ...you know what that mean! If you're not able to make it by Fit Body Bootcamp Scarsdale, we'll come to YOU! Try this workout out at home and come back tomorrow feelin the BURN! - 26 minutes ago

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Happy #workoutwednesday fit fam 💪
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Here's an easy 5-7 minute bodyweight circuit you can easily do addy home to get some HIIT training in on the fly
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💥Squats
💥Skater lunges
💥Burpees with a 180 degree jump squat
💥Shadowboxing
💥Shouldertap push ups
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Repeat 3x
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Bonus points if you do it outside lol You get a better sweat AND a tan 😉
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🎶music by Loud Luxury ft. Pit Bull "Body On My"🎶
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#girlswholift #hiittraining #atx #atxfitness #humpday #happywednesday #fitness #fitgirls #humpdaygrind #fitnessmotivation #letsmove #girlswithmuscle #activelifestyle #ilkbnation #fitnessjourney #bodybuilding #sweat #cardio #nogymnoproblem #noexcuses #bodybuildingmotivation #summerworkout #sunsoutgunsout

Happy #workoutwednesday fit fam . Here's an easy 5-7 minute bodyweight circuit you can easily do addy home to get some HIIT training in on the fly . Squats Skater lunges Burpees with a 180 degree jump squat Shadowboxing Shouldertap push ups . Repeat 3x . . Bonus points if you do it outside lol You get a better sweat AND a tan . . . . . . . . music by Loud Luxury ft. Pit Bull "Body On My" . . #girlswholift #hiittraining #atx #atxfitness #humpday #happywednesday #fitness #fitgirls #humpdaygrind #fitnessmotivation #letsmove #girlswithmuscle #activelifestyle #ilkbnation #fitnessjourney #bodybuilding #sweat #cardio #nogymnoproblem #noexcuses #bodybuildingmotivation #summerworkout #sunsoutgunsout - 26 minutes ago

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Treat yourself, don't cheat yourself! #fact #facts #truth #true #workoutwednesday #workout #fit #fitness #fitnesslifestyle #health #healthy #cultureclashhealth #cultureclashinharmony #cch

Treat yourself, don't cheat yourself! #fact #facts #truth #true #workoutwednesday #workout #fit #fitness #fitnesslifestyle #health #healthy #cultureclashhealth #cultureclashinharmony #cch - 27 minutes ago

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#notorioushotelier 🖤
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The views 😍🏝#williamsburg enjoy with @williamsburgdestinations  @notorioushotelier Luxury for the high maintenance....Find the coast near you 💛💛💛
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#memyself #travel #traveltuesday #travelblog  #travelblogger #vacation #RatherDieNotorious
 #throwbackthursday  #hotels #friday #workoutwednesday #tgif  #besthotels #luxuryhotels #boutiquehotels #luxurytraveller  #pool #santodomingo #cigar #dontwaste⏰ #photooftheday #picoftheday #instatravel #instagood #instadaily #republicadominicana

#notorioushotelier 🖤 • • • • • • • • • • • • • • • • • • • • • • • • • • • • • The views 🏝#williamsburg enjoy with @williamsburgdestinations @notorioushotelier Luxury for the high maintenance....Find the coast near you • • #memyself #travel #traveltuesday #travelblog #travelblogger #vacation #RatherDieNotorious #throwbackthursday #hotels #friday #workoutwednesday #tgif #besthotels #luxuryhotels #boutiquehotels #luxurytraveller #pool #santodomingo #cigar #dontwaste #photooftheday #picoftheday #instatravel #instagood #instadaily #republicadominicana - 27 minutes ago

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Log Out. Shut Down. Do Yoga.
This asana is known to overcome all respiratory ailments.
It helps you stay light just like our cold pressed juice - Vitamin C!
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#WorldYogaDay
#PYONYoga #ColdPressed #healthy #tasty #stayfit #juices
#Wednesdaymotivation #workoutwednesday

Log Out. Shut Down. Do Yoga. This asana is known to overcome all respiratory ailments. It helps you stay light just like our cold pressed juice - Vitamin C! . . #WorldYogaDay #PYONYoga #ColdPressed #healthy #tasty #stayfit #juices #Wednesdaymotivation #workoutwednesday - 27 minutes ago

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You don’t have to leave your living room to get a challenging core workout! Try to complete 3 rounds at a slow & steady pace with as little rest as possible ✅ 1️⃣Hover Plank (Hold 30-60 seconds) 2️⃣Side Plank with Hip Dips (12 per side) 3️⃣Bicycle Crunch (30 reps/15 per side) 4️⃣Foot to Foot Oblique Crunch (20 reps/10 per side) 5️⃣ Leg Lifts (12 reps) 🔥There are ways to level up or down, so we’ve shown modifications 👍🏼 Let us know if you feel the burn!

You don’t have to leave your living room to get a challenging core workout! Try to complete 3 rounds at a slow & steady pace with as little rest as possible 1️⃣Hover Plank (Hold 30-60 seconds) 2️⃣Side Plank with Hip Dips (12 per side) 3️⃣Bicycle Crunch (30 reps/15 per side) 4️⃣Foot to Foot Oblique Crunch (20 reps/10 per side) 5️⃣ Leg Lifts (12 reps) There are ways to level up or down, so we’ve shown modifications 🏼 Let us know if you feel the burn! - 28 minutes ago

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#WorkoutWednesday - Guppy pilots report to the gym immediately 😂 #TheArtOfManliness 💪🏼- #Sorry but we’ve become soft and a country of button pushers. Hit the weights for a healthier life 👍🏼 #NotSorry - quit posting photos of your food and workout like @tmacsinc. Possess the strength of a warrior and fly with the finance of a neurosurgeon. #ThisIsYourCaptainSpeaking 🇺🇸@pilotstuff

#WorkoutWednesday - Guppy pilots report to the gym immediately #TheArtOfManliness 🏼- #Sorry but we’ve become soft and a country of button pushers. Hit the weights for a healthier life 🏼 #NotSorry - quit posting photos of your food and workout like @tmacsinc. Possess the strength of a warrior and fly with the finance of a neurosurgeon. #ThisIsYourCaptainSpeaking @pilotstuff - 28 minutes ago

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Workout Wednesday going strong so far. 5 quick miles + lifting. Ready for a double today... 2nd run tonight at Kendall run club 💪🏼 see you there

Workout Wednesday going strong so far. 5 quick miles + lifting. Ready for a double today... 2nd run tonight at Kendall run club 🏼 see you there - 29 minutes ago

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Knee Drive Jacks: 4 sets of 10
1,2,3 Knee Drives: 4 sets of 10 (2=1)
5 high knees W/ Explosion jump: 4 sets of 10
2 Mnt. climbers W/Plank jump in: 4 sets of 10

Knee Drive Jacks: 4 sets of 10 1,2,3 Knee Drives: 4 sets of 10 (2=1) 5 high knees W/ Explosion jump: 4 sets of 10 2 Mnt. climbers W/Plank jump in: 4 sets of 10 - 31 minutes ago

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The search is on! 👀

Head over to our FB and Twitter pages to Like, share and tag our next sporting ambassador 🏃‍♀️ Ambassadors tag us in a sporting photo and tell us why we should support you!

Check out all the perks! 
The short list will be announced 8th July!
#StayAgile
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#SportingAmbassador #SportsAmbassador #Sports #Athletics #Athlete #Health #Fitness #Wellbeing #Wellness #Flexibility #Training #Strength #WednesdayWisdom #Competition #EliteAthletes #sponsorship #niac #supportlocal #workoutwednesday #fitfam #recovery #sportlife #workhard #dedication #Cardifflife

The search is on! Head over to our FB and Twitter pages to Like, share and tag our next sporting ambassador ‍♀️ Ambassadors tag us in a sporting photo and tell us why we should support you! Check out all the perks! The short list will be announced 8th July! #StayAgile . . . . . . . . . . . . . . . . #SportingAmbassador #SportsAmbassador #Sports #Athletics #Athlete #Health #Fitness #Wellbeing #Wellness #Flexibility #Training #Strength #WednesdayWisdom #Competition #EliteAthletes #sponsorship #niac #supportlocal #workoutwednesday #fitfam #recovery #sportlife #workhard #dedication #Cardifflife - 43 minutes ago

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Some people are like clouds. When they dissapear it's a brighter day.. 💙☁
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🔝#photooftheday #liking #photography #captionplus #captionplus #WellnessWednesday #Humpday #WorkoutWednesday #WineWednesday #CaptionPlus #WomancrushWednesday #WoofWednesday #WomenWednesday #WayBackWednesday #WackyWednesday #WinItWednesday #WisdomWednesday #Winesday

Some people are like clouds. When they dissapear it's a brighter day.. . . #photooftheday #liking #photography #captionplus #captionplus #WellnessWednesday #Humpday #WorkoutWednesday #WineWednesday #CaptionPlus #WomancrushWednesday #WoofWednesday #WomenWednesday #WayBackWednesday #WackyWednesday #WinItWednesday #WisdomWednesday #Winesday - 19 hours ago

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