#beginnerfitness

Instagram photos and videos

#beginnerfitness#healthylifestyle#motivation#workout#fitness#fitnessjourney#beginnerworkout#progress#healthandfitness#weightlossjourney#fitnessmotivation#gym#workouts#workoutathome#exercise#beginner#youcandoit#fitnesslife#plussizefitness#gymlife#gymmotivation#beginhealthyhabits#instafit#eatcleantraindirty

Hashtags #beginnerfitness for Instagram

Don’t you just want to go to the gym without wondering if you are doing the exercise right?
And know you are on the right track to build that back and shoulders you’ve dreamed of.
I wrote a blog post on the 3 key principles to weight training so you can build the kind of body that makes any clothes look good! Check it out! (link in bio)
Don’t forget to share it with your top 8 MySpace friends if you enjoyed it 😉

#liftstories #teambodyroll #fitnessblogger #naturalbodybuilding #fitnesslifestyle #weightlifting #weighttraining #beginnerfitness


1

It's FRIDAYYY! Almost skipped out my workout today.. I'm notorious for f**&*** up my shit come Friday and the rest of the weekend.. BUT I found a 30 minute window and got it in! Didn't realize today was freaking Cardio tho... ugggh I dislike Cardio the most. Totally botched it, but got it in! Went super slow and modified the modifier. Gotta do what you gotta do to not absolutely hate it. Day 5/21 complete.
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#beginnerfitness #21dayfixcardio #beginnercardio #babysteps #youcandoit #ididit #fuckup #friday #motivation #workout #beginner #workingonit #ihatecardio #uggh #justdoit #weirdo #almostgaveup #selfcare #healthylifestyle #makingahabit #behappy #livewell #fuckcardio #ineedenergy #ineedhelp #gottadowhatyougottado #doyou #life #selfhelp


1

*** SWIPE AND SAVE*** 💥SHOULDERS, ARMS AND CORE WORKOUT 💥 Happy Friday! Try these out for 30 sec each with a 30 sec rest. Hit 4 to 5 rounds. Modify the work and rest time as needed.

1. DOLPHIN PLANK WALKS. Starting in elbow plank, hold for count of 3, walk legs in while holding the plank, hold for 3. Repeat.
2. CROSS BODY SHOULDER TAPS. Start at full plank, tap each shoulder. Bring your hips up, legs in. Reach back to tap hand to opposite ankle or calf on each side. That's one rep. Repeat!
3. SINGLE LEG BRIDGE W TRICEP PRESS. This move will work your balance as well so don't go too heavy on the weight! Bring your legs close as you come into a bridge, lift one leg. You can keep opposite hand on the floor for stability. Do each side for 30 sec.
4. STABILITY BALL SHOULDER PRESS. Can sub with a bosu or on knees.
5. STABILITY BALL BURPEES. If you're not crazy about jumping back, step back or have ball next to a wall 👍. .
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#workoutfridays #fridayworkout #homeworkouts #beginhealthyhabits #beginnerfitness #newtoexercise #instructions #onlinecoaching #positivebodyimage #strongcore #upperbodystrength #balance #coreandstability #sweatsessions #3dtraining #functionalstrength #backpain #fitover40 #46isjustanumber #onlinecoaching #strongnotskinny #momstrong #fitnessover40 #fitover30 #trainer #cpt


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Want to know a quick, easy way I check my meals to be sure they are balanced? .
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I look for COLOR! This may sound silly to some, but if I look at my plate and it just looks dull and bland, then I go looking for something to brighten it up with color, which usually comes from fruit and veggies!
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At first I only had eggs and an avocado for this meal. But then I looked through my fridge and remembered I had leftover turkey sausage and sautéed mushrooms I could add, as well as fresh strawberries. After I added those, my meal was more balanced {and flavorful!} adding some veggies, and good carbs! Also, much prettier as well, because life is short and that matters, right?! 🤷🏼‍♀️
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Registrations are rolling in daily for my next FASTer Way To Fat Loss® bootcamp! This round will start 2019 off RIGHT! Spots are limited to allow me time to personally coach each participant if needed. Cliche I know, BUT there really is NO BETTER TIME than a fresh new year to make time for YOU!!
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Join us via the registration link in my bio, and grab your spot! 👉🏻@fatlossmama


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SWIPE 👉🏼 to be inspired and see what 4 weeks can do for you!
Meet Bobbi, one of the most hardworking chicks in our space, who shows up day in and day out and gives it her all. Bobbi has been with us since June, but these results are just from the last 4 weeks! #YAS
Our body is on a constant journey, and it’s our duty to respect and challenge it, always. Bobbi does that. 🤗

Congrats on your latest round sweet thang! You kicked some major ass, as usual.
You can sit back and be inspired, or you can jump in and inspire others. Choice is yours, but we will be here either way. 💌 infor@Therapyfitnesspnw.com for more details on how to get your free class and see what this space is about!


3

Rock and Roll
@fitomizefitness
The spinal roll or rocking exercise massages your spine. It also tends to keep your spine supple and flexible and can help you sleep better. It helps reduce drowsiness and makes you feel energetic the whole day.
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HOW TO:
•Sit down on the ground.
•Draw up your knees and bend your head down.
•Put your hands under your knees.
•Hold the knees close to the chest.
•Keeping your spine rounded, gently swing back and forth.
•Imitate the swinging motion of a rocking chair.
•Take a deep breath in the starting position roll backward and exhale when you come back.
•Some people feel like losing their balance and falling down. Don’t worry, you will get used to is in no time.
Common mistakes include:
•Straightening your spine. Straightening your back as you roll is a product of lacking core control. The best way to keep your back rounded is to activate your abs during the movement.
• Don’t roll back too far on the neck and don’t roll too far and fast backward. This won’t do your neck and spine any favors.
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As you do the exercise, you will feel an invigorating sensation as your spine gets a nice massage.
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This is a popular move in the yoga world so tagged folks may be able to add a bit more insight to the benefits of rocking in particular.
I say just play it feels good!!
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Happy 2nd Day of Xmas 🎅🏻 Movement to you!

#isityoga #spinalhealth #12daysofchristmas #12daysofmovement #moveyourdna #playdaily
#growtogether #fundamentals #dailymovement #havetostartsomewhere #barriomsconnect #barriefitness #controlyourmind #thisisyourlife #beginnermobility #beginnerfitness #mobilitytips #painrelief #healthcoach #movementcoach #moveyourbody #stopchasingpain #livetobe100 #livelonger #healthfirst #healthychanges #bonehealth #lookafteryourbody #healthyheart #healthychanges


8

It’s always fun when I have guest instructors who help me teach class. Here you have Kadence demoing how to do a (slightly improper) push-up. 👏🏼👏🏼😂😂 Stahhhppp. This girl is so cute.


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ALL OF THIS!!! @michelepark couldn’t have said it better. I teach PiYo at work every Monday, and I’ve scared many people away who thought it was yoga and/or Pilates. It is the most amazing workout I have ever done, and it is PERFECT for everyone! Every fitness level, every age, every dynamic. You have an injury? I have a modifier. You have a limitation? Modify. You’re just starting out? I GOT YOU. By far, this is the best workout for EVERYONE. And I will shout that from the rooftops. #piyo #healthandfitness #fitlife #healthylifestyle #goals #healthyhabits #dedication #motivation #fitstagram #instafit #biggirlfitness #beginnerfitness #fitfam #fitcomesinallsizes #fithasnosize #challengeyourself #virtualgym


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12 Dec2018 Workout👟: Core de Force - Dynamic strength (47 mins). It was 12 rounds of exercises, and my whole body is sore. This workout had at least 5 styles of pushups and I had to modify all of them. Hotel room workout.

#exercises #workout #workouts #fitnessjourney #weightlossjourney #motivation #plussizefitness #afrogirlfitness #blackwomenlosingweight #beginnerfitness #exercise #getfit #workoutathome #eatcleantraindirty #sweatitout #blackwomendoworkout
#healthylifestyle #healthandfitness #blackfitnesswomen #healthandwellness #takecaretaibody #teambeachbody #coredeforce #hiit #hiitworkout


3

Our girl @_erica_marie_k said it best - as she slayed the game, mind you.
Love at first lunge. 👏🏼


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💥 THURSDAY MOTIVATION 💥. Cause motivation isn't just for Monday's 😁

Squat.
Bench.
Dead.
Pull.
And....
Lunge.

Just Move.
All you have to do is start 🏋️‍♀️🤸‍♂️🤾‍♀️. .
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#thursdaythoughts #trainertip #justmove #motivation #getitdoneanyway #thereisnoregretinaworkout #beginnerfitness #beginhealthyhabits #fitnessforlife #keepgoing #trainhard #havefun #homeworkouts #momstrong #liftlove #squats #legdayeveryday #trainer #onlinecoach


1

On the 1st day of Xmas 🌲
@fitomizefitness
How easy is it for you to get up and down from the floor?
If you want to live to 100 or simply age well this is a crucial skill to have.
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Did you know it’s so important that your ability to do so is actually a measure of your fitness and longevity.
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Getting up and down from the floor calls in almost every area of fitness and every part of our bodies: balance, core strength, lower body strength, flexibility, and coordination.
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Research and experience have both proven if you don’t move it you lose it. Lets say you don't have much flexibility in your hips or your balance is wobbly.
How did that happen? And don’t say age. Be honest with yourself.
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If you feel unsure or scared, it may seem impossible. So, practice with a chair. There are many safe ways to get up and down from the floor, whatever your situation. You just have to practice.
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Go ahead and take a minute and practice how you would get up and down on the floor today.
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How many different ways can you come up with?? Tagged folks can you add anything else or have any other creative ways to get up?
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Who knows....It could save your life!
#getupgetdown #getupgetoutgetactive #12daysofmovement #12daysofchristmas #growtogether #fundamentals #dailymovement #havetostartsomewhere #barriomsconnect #barriefitness #mytribe #controlyourmind #thisisyourlife #beginnermobility #beginnerfitness #mobilitytips #painrelief #healthcoach #movementcoach #moveyourbody #livetobe100 #livelonger #healthfirst #healthychanges #bonehealth #lookafteryourbody #healthyheart #healthychanges


13

COMMUNITY HEALTH AND WELLBEING
🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉 We started our journey with the @roundtowers_gaa Parents on the Move programme 6 weeks ago.

Training 2 nights per week providing beginners to exercise with a fundamental movement and aerobic fitness based programme.

6 weeks later and we are down to the hardcore bunch left. We tested on the first night and retested tonight for different markers of fitness and health.
The results tonight were unbelievable.

Amazing what can be done with consistency, progressive overload and a welcoming environment.

This was part of a project developed by the Health and Wellbeing committee of @roundtowers_gaa where we wanted to improve the health and wellbeing of our parent members and the wider Kildare Town community.

With this success we hope to set up another programme for January.

#parentsonthemove


5

There’s one major component that’s missing in 99% of the fitness programs I see. 🧠Brain Training.🤓Mindset. Re-wiring your subconscious mind. Whatever you want to call it, it’s 💥100%💥 necessary for achieving goals of any kind. 💓 if you agree!

Who here has been all fired up January 1 to make change and then quit within weeks? 🙋🏼‍♀️ I have. Ugh. It’s an awful feeling! Now, think back. Did you have a strategy for the mental component of this life change? It’s ok, I didn’t either until a few years ago. But wow, once your mindset is supporting you, EVERYTHING changes.

You see opportunities instead of road blocks.

You get resourceful instead of quitting.

You see choices instead of obstacles.

You’re resilient instead of defeated.

You’re exhilarated instead of tired.

If you’re ready to create new mental habits that support your fitness goals, registration is now open for the next 90 Day Mindset & Muscle Transformation Challenge! You’ll get workouts for your brain, workouts for your body and a group that supports your soul. Link in bio to grab your spot. Change begins the second you register!

I can’t wait to see what you do!

xo,
Katie 📸by @dana_dufek_photography
#2019goals #mindset #mindsetiseverything #workoutchallenge #bodypositive #radicalselflove #ihaveembraced #mindsetiseverything #mindsettraining #braintraining #trainyourbrain #trainyourbody #invincible #bodyimage #bodypositivefitness #funfitness #funworkouts #funworkout #quickworkout #quickworkouts #homeworkouts #beginnerworkout #beginnerworkouts #beginnerfitness #getyourmindright #bodypositivemovement


1

My pistol squats from today 🤗 Still need to work on my balance, especially on my right leg and still need to control the whole range of motion 😬 but I’m glad I’m making progress with it ☺️ Swipe to see how I felt almost falling over in the middle of the gym when it’s full 😂 ➡️
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Also thought I’d keep the hardcore music the gym was playing in the background
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#beginnerfitness #filipinas #filipinabeauty #filipinagirls #filipinamodel #filipinapride #fitfilipina #leanmuscle #leangains #fitness #fitnessmotivation #fitnessgirl #fitnessjourney #fitspo #girlswholift #girlgains #mypersonalbest #fitnessbeginner #asianfitgirls #asianfitness #strongwomen #pistolsquats #girlswhotrain #workouttime #girlswhoworkout #trainforyourself #girlswithmuscle #pistolsquat #fitasiangirls #pistolsquatchallenge


4

New Years Goals- Tip 1!
If you’re starting a fitness program, I have a challenge for you! THROW AWAY the damn scale! 😳
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We get SO focused on the scale and it can be so demotivating for so many people working hard every single day! So much so that they quit!
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“But... I NEED to know I’m making progress! I need the gain for the pain.” 💪🏻
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TOTALLY get it. I do too... and I’ll give you tips below on how to get that more effectively. First, I want to talk about WHY we need to throw away the scale. .
You’ve heard “muscle weighs more than fat.” It’s true... and untrue. 1 pound of anything = 1 pound of anything. HOWEVER, a square inch of muscle weighs more than a square inch of fat!
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Let’s take Mason (pictured above) for example. He and this dumbbell (which he’s SURE he can pick up) weigh about the same. The dumbbell, however is MUCH smaller!
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The problem? Mason LOVES carbs ... especially spaghetti 🍝! If Mason were to start lifting said dumbbell and eating to live instead of living to eat... he would probably:
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✅Gain muscle
✅Gain water and blood flow (to repair muscle growth)
✅Lose fat... dropping his body fat % ✅Get SMALLER and LEANER!
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But do you know what he also might do? ✅ Stay the EXACT same weight! 😳
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WHY? If you replace fat for muscle 1 for 1 you will stay flat on the scale but look, feel and be SO much more fit and SMALLER!
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So if the scale is making you doubt your program and NOT trust the process then TOSS it! I encourage ALL of my challengers to do the following instead:
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✅Take BEFORE pictures to compare against! (You’ll be SHOCKED at how much progress you’ve made and didn’t even notice!)
✅Take measurements of key areas- tummy, hips, thighs, and upper arms!
✅Self checkin now and then- ask yourself how your clothes are feeling. Take a progress picture and/or measurements and compare against the above ✅Be realistic- if it’s THAT TIME (ladies) expect a little weight gain and bloating... avoid that time to make any judgements on progress! .
More tips like this in my JANUARY groups opening SOON! .
#musclegain #weightloss #weightlossjourney #newyearsresolution #newyearnewyou #fittips #fitnesstips #beginnerfitness #goals #NSV #throwawaythescale


1

Still one of my most favorite client transformations to date! This dear friend of mine is a ROCKSTAR ❤️She absolutely BLEW me away when she lost 27 total INCHES and 18 pounds in her FIRST round with me! .
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Y’all. She did this while her husband was deployed and she was single parenting to 3 kiddos, 4 years old and under! .
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She made NO excuses, worked hard, and WOW, did it pay off or what!? SOOO proud of her and excited to watch her continue to thrive!
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If she can do this, YOU can too! What I admire about her the most is that she didn’t wait until the *perfect* time like so many of us do. She chose probably one of the most difficult times in her life to make herself a priority! I urge you to do the same!
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Registration is in FULL swing for my December 31st New Year round! MAKE THIS YOUR TIME! New year, new YOU! .
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Registration link is in my bio! 👉🏻@fatlossmama


5

We built this studio with community not only in mind, but as a priority. We get to see these women in their most vulnerable moments, fighting for themselves, and that’s awesome and we have fun while we’re there, but that’s not the whole package to any of us. There is something special and soul filling about getting out of those 4 walls, laughing, getting to know each other better, hanging out with no one sweating or wanting to die, and not wearing workout clothes. 😂😂 Such a fun night with these beautiful souls, grateful is an understatement. 💖


3

Never say no to a good challenge 😎
Fitness can feel hard and difficult at first.
Are you thinking about starting a new fitness routine? Or maybe trying something new like bodyweight exercises? Or maybe ... Even starting your very first fitness journey??? _
I personally started my first training at age 17. Then i was very off and on for YEARS!! _
I joined many many ..... MANY gyms and brought many many ..... Oh so MANY pieces of fitness equipment 🤦
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It wasnt until December 2014 when I discovered how to push myself more did I ...1..start to get results...and 2...started to enjoy it!
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Seeing progress is a greeeeat feeling! 😁
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Still it wasnt easy. Still isn't easy. Fitness will never be easy. But that is what makes your efforts worth it. That is where that deep satisfaction lies. In the fact that it isnt easy...and thats why not everyone does it.
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Wed like to encourage anyone thinking about embracing a new challenge or starting their fitness journey no matter where you are in life...to GO FOR IT!!! 😀
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Let nothing stop you! Embrace this next challenge. It will reward you in the end.
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Tag a friend who needs to see this! 😎
And dont forget to download your FREE pdf on "why bodyweight training is best for you" link in the BIO. Just subscribe and we will send you your FREE copy instantly 😎 Enjoy!! _
@keep_fit_hiit 👊
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3

Back attack! 💪💪
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Back day is one of my favorite days (maybe because you get a bicep pump when you do it 🤔) lol. -
Anytime you do a "pulling" motion, you're working a part of your back (and in most cases, your biceps indirectly).
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While there are loads of back exercises, on the basic level you need just 3 kinds of pulls. One from the bottom up, one from the top down, and one in front of you.
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By changing the angle of the pull, you're hitting different areas of the back. The lats, rhomboids, traps, mid back, upper back, rear delts and more are all involved in pulling movements. These muscles get targeted to a different degree depending on hand position, and how the weight is moving (vertical vs horizontal).
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If you're short on time, you can have an effective back workout by utilizing these 3 ways to pull. Keep intensity up and rest times short, and you'll be good to go!
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If you have more time to spend in the gym, you can add in extra back work like isolation moves, muscle specific exercises, etc. As long as you're getting in those three different angles, you're good to go.
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I post tips like these and more in my private fitness group Better Than Yesterday. If you'd like to join, shoot me a DM! We're building a community of those who want to make 2019 their best year yet!
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Have a great Thursday! Let's roll into Friday strong!
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#backworkout #backexercises #betterthanyesterday


2

Training day 15
My first training day missed as I was not well. Totally ruins the routine but that is life! Endometriosis can be dehibilitating... Take the time you need to heal ladies.

Training day 16
Triceps , Biceps , Trapezius to name a few. I had a bit of a shoulder pain but a few warm up exercises and stretches led by @effpt sorted that out straight away. 🏋🏽‍♀️Tip of the day, if you are in pain stop, pain is not a good sign.
Was great being back with @zeenatshamsuddin doing the session. Fully supported by @effpt and he is always changing things up which really helps.
#forcefitnessessex #arms #gymgoer #newbie #fitness #beginnerfitness #gains #effort #gymtime #gym #weightloss #fitnesschallenge #blogger #fitnessstarter #personaltrainer #motivation #essex
#training #latesessions #mumthatgyms #determination #kickstart #essexfitness #bodytransformation #endrometriosis #womenshealth #upperbody


4

Day3 Photo. #lowerfix
So much room for improvement. Super glad I'm doing this at home on my own cuz I would've walked out of a class for sure! Modified, went at my own pace and took breaks or ended a few seconds (or more) earlier than called for... I didn't want to do it but turned it on and started the warm up, didnt turn it off and followed along as much as I could. I worked up a little sweat and at the end I felt so much better than before. ...
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It's time to start thinking about it differently. Instead of saying to myself, I DON'T WANNA, I should say think of all the benefits it's bringing, especially compared to how I was feeling just a few days ago (complete shit).. Forreal though, I gotta get my self care in, it's like medicine for me and I need it. Maybe some people can live ok without it but i was feeling sick everyday, and thats not cool.
#selfcare #healmyself #naturalmedicine #21dayfix #motivation #workout #feelbetter #sickeveryday #livewell #improveyourlife #healthylifestyle #beginnerfitness #workoutmotivation #help #anxiety #depression #recovery #getactive #helpme #improvement #idontwanna #ifeellikeshit #thoughtsbecomethings #changeyourthoughts #changeyourlife #change #life


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This is one of my favorite mobility exercises: a combination of single-leg balance with shoulder work. I often do this shoulder movement from a hip-hinge position, so if you’ve never tried it, start there before including the balance component. It’s deceptively difficult and requires a good bit of shoulder control.

It’s excellent if you feel tight in your shoulders and chest- it opens up this area by strengthening, rather than stretching. I include this in client programs for anyone who has a lack of control in the shoulder, or has difficulty with overhead movements.

Try it out for some good shoulder and foot cramps 😉


#fitspo #fitness #yoga #kinstretch #frc #mobility #wellnesswithoutobsession #baltimorefitness #outdoorfitness #movementmeditation #training #mindfulmovement #intuitivemovement #functionalmovement #functionalstrengthtraining #functionalfitness #movementculture #naturalmovement #movnat #animalflow #mobilitymonday #nevermissamonday #naturalfitness #posteriorchain #exerciseoftheday #homeworkout #beginnerfitness #bodyweightfitness #calisthenics #workoutvideos


7

IMO, when it comes to stages change, make one change first. This is the priority. Make a realistic list and then pick the best one to focus on. Make a S.M.A.R.T. goal (specific, measurable, attainable, realistic, time). ----------- Example: Exercise 30 min for 2xs a week for the next 4 weeks. More realistic for most people in the contemplation-prep stage. 😕 Not exercise 80 min daily for 10 weeks.


1

Today’s #workoutwednesday video is an at-home upper body workout. 💪🏼
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Grab a resistance band and knock this out if you need a great strength workout to do today!
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The moves:
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Hand-release pushups
Straight arm pull downs
Overhead press
Body weight dips OR bench dips
Bent over rows
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Perform each exercise back-to-back with little-to-no rest. When you’ve completed the circuit, rest for a minute or two, then repeat 3 more times.
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Keep in mind, this video is sped up. Go slower and make sure every move is controlled!
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#upperbodyworkout #homeworkout #athomeworkout #athomefitness #upperbodystrength #workoutmotivation #fitnessmotivation #fitness #workoutanywhere #beginnerfitness #fitnesstips #getstrong #asfuh #resistancetraining #instagramfitness


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11 Dec2018 Workout👟: Liift 4 - Back and Biceps 💪🏽 (10 and 15 lbs weights) with HIIT intervals.
Soreness: Upper back, upper arms, and thighs 😒
I also did an hour on treadmill with walk 5 mins, jog 10 mins, repeat.
Current weight: 186.7 lbs

#exercises #workout #workouts #fitnessjourney #weightlossjourney #weightlossstruggle #plussizefitness #afrogirlfitness #blackwomenlosingweight #beginnerfitness #exercise #getfit #weights #girlswholift #workoutathome #eatcleantraindirty #sweatitout #blackwomendoworkout #fitness #nopainnogain #getstrong
#healthylifestyle #healthandfitness #youcandoit #takecaretaibody #teambeachbody #liift4


1

💥 HUMP DAY/ BACK DAY 💥. Don't know about you, but I love training back..like I REALLY LOVE IT 😁💞💞💞💞.
Maybe it's the oh so sweet soreness that comes the day after.
Or is it because my back responds better to training than my legs? 🤔😁.
Training back is right up there with legs, major muscle group, more bang for your buck 👍. Incline bench pull downs.
Wide grip lat pulldowns.
Landmine parallel rows to deads.
Reverse cable crossovers.
Banded negative chin ups.

Give one or all of these a try on your next back day! .
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#workoutwednesday #backday #backpain #fitnessover40 #fitover40 #strongnotskinny #46isjustanumber #beginnerfitness #beginhealthyhabits #backgains #strongback #strongcore #onlinetrainer #onlinecoach #trainer #cpt #functionalstrength


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