#beginnerfitness

Instagram photos and videos

#beginnerfitness#workout#fitness#fit#fitnessmotivation#weightloss#fitnessjourney#weightlossjourney#fatloss#fitfam#strongwomen#abs#fitforlife#core#healthylifestyle#squat#fitlife#gymnastics#exercise#fitnessinspiration#strengthtraining#ZEROEXCUSES#BURNFAT#SIXPACKABS#PLANK#pistolsquat#elliptical#STOMACHEXCERCISES

Hashtags #beginnerfitness for Instagram

How much WATER do you REALLY need in a day?
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Well, there are MANY different opinions on how much water we should be drinking every day
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I mean, we have all had it drilled into us that we need to drink at least eight glasses of water a day, which is a half a gallon
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And then there is the other extreme, where we are told that we need to sip water consistently throughout the day....and that includes even when we’re not even thirsty
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So how much WATER is best? As with most things, I believe this depends on the individual and there are many factors that ultimately affect our need for water
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At the end of the day, no one can tell you exactly how much water you need.
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In my opinion, I believe that you should AIM, (and I said aim,) to drink AT LEAST half your body weight. .
However, I suggest that you do some self experimentation, as some people function better with more water than usual, while for others it only causes the inconvenience of more frequent trips to the bathroom
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So before I go I want to leave you with a few tips to GET YOUR WATER IN:
💦 Drink when you’re thirsty
💦 Sip small amounts throughout the day 💦 Carry a water bottle with you so you can drink when you're thirsty

How much WATER do you drink per day? . . .

P.S. Have you joined my FREE 5 Day Nutrition Challenge? It starts May 28th in my free Facebook Community. Click the link in my bio to join.

#8glassesofwateraday #water #hydrated #hydrateyourself #drinkmorewater #stayhydrated #sundayfunday #health #healthy #healthtransformation #beginnerweightloss #weightlossgoals #weightlosstransformation #summershred #weightlossjourney #weightlossprogram #macrotracking #beginnerfitness #gettingfit #fitforlife #busymom #busywomen #busywoman #fitover40 #fitoverforty #tamirabarrfitness #tamirabarr_fit


6

Single Leg Deadlift Progressions for Any Client
PART 2️⃣of 6️⃣ 2️⃣ Foam Roller and Bench Assisted SLDL: Hold onto a bench and place a foam roller on the top of the opposite foot and press your hand into the top. Push your leg back behind you as you tip forward. The foam roller helps to help your body moving as one unit. ✅ability to regress and progress based on competency ✅ability to use with any level client ✅can use as part of a warm up, mov’t prep, or as a strength exercise
#firststepstofitness #beginnerfitness #workout #newtoexercise #backtobasics #personaltrainer #trainer #exercise #startingtoexercise #singlelegdeadlift #sldl #progression #regression


4

🎼Beyoncé, Formation. So I haven’t lifted weights 🏋️️‍♀️ in an over year or more. Day 1 of incorporating weights and I decided to start this 15 min total body circuit DVD by Jackie Warner with 5 lbs weights. I struggled towards the end of workout with the abs section. #beginnerfitness #weightloss #weightlossstory #weightlossdiary #weightlossjourney #fitnessjourney #fatlossjourney #afrogirlfitness #jackiewarner #weightlifting


1

Happy Sunday, friends😃 On the weekends I like to do more full body stuff/work on just being an athlete. Here was today’s workout⤵️

.25 mile run on treadmill
10 med ball slams
10 bicep curls
10 tricep extensions
10 lateral raises
.25 mile run on treadmill
10 med ball slams
10 push-ups
10 assisted pull-ups
10 front raises

Rest and repeat 1 or two more times💪🏼

Who likes doing more circuits like this sometimes to switch it up?! If you’re not, I would definitely suggest adding them in because they challenge you differently, and I always feel great after😅

I’m going to be posting my “lazy girl” meal prep for this week on my story here in a bit so look for that🤗

Also, I spent a good chunk of yesterday buying a new phone, and I’m not quite I’m used to how big it is yet haha. But the camera, man👌🏼👀

Okay, rambles over! What’s everyone else up to today?!

Enjoy your Sunday, friends💜



#sundaymorningworkout #sundaysweatsesh #retiredathlete #circuitworkout #fullbodyworkout #choosehappinessdaily #buildyourbestself #journeytoyourbestself #fitnessmotivation #fitqueen #fitnessqueen #strongwomen #womenoffitness #bodypositivity #sweateveryday #mnfitness #minnesotafitness #gymvibes #girlswholiftweights #fitgirlsweatsesh #fitinspiration #onlinefitnesscoach #onlinepersonaltrainer #healthyhabitsdaily #godandfitness #balancedlifestyle #beginnerfitness #bebettereveryday #fitbyzandra


2

Breakfast with a view of my gym- life doesn't get any better than this right now 😜#veggiesfirst


101

Today we did Back & Biceps (well it was more like yesterday Ramadan timing)
What I want you guys to focus on is not how much weight you can lift but how much weight you can lift while only using the muscle that you are targeting, go slow and really focus.

Hope you enjoy

#dxbfitness #fitness #fitdxb #fitnessuae #dubaifitfam #dubaifitness #mydubai #beginner #fitnesslife #fitlife #fitlifestyle #fitforlife #fit #fitnessjourney #beginnerfitness #progress


1

Single Leg Deadlift Progressions for Any Client
PART 1️⃣ of 6️⃣ .
1️⃣ Single Leg Reach to a Bench: Stand in Front of a Bench, stand on one leg, and tip over towards the bench. Think of getting the leg as long as possible behind you. ✅ability to regress and progress based on competency ✅ability to use with any level client ✅can use as part of a warm up, mov’t prep, or as a strength exercise
#firststepstofitness #beginnerfitness #workout #newtoexercise #backtobasics #personaltrainer #trainer #exercise #startingtoexercise #singlelegdeadlift #sldl #progression #regression


0

Putting together packages for my newest Wonder Woman Club members! So many to send out this month!
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Love this coach life!


2

During my freshman year of college, I felt an acute sense of purposelessness. My life seemed pointless, & I had no clue why I existed. It was a really dark time. I eventually found a great group of friends who I loved unconditionally & returned the sentiment. I realized that my purpose is to help others & share my story, as I walked with my friends through their own times of darkness.
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Now, as a coach, I have the opportunity to help others in a different way. I believe there is power in sharing your story & your victories & struggles. I feel renewed by the thought that I’m making a difference in the lives of the women in my accountability group. During my darkest time, support made all the difference, & I love being able to pass that on to others. .
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#whyilovecoaching #lovetocoach #coffeepic #quillscoffee #latteart #citygirl #fitfam #beginnerfitness #neverquit #purpose #senseofpurpose #positivevibes #dreamingbig #holistichealth #exercisemotivation #changeyourlife #mindfulness #depression #anxiety #mentalhealth #mentalhealthawareness


2

My early risers and I are ready for a Saturday morning sweat session!!
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Living that #homeworkout life has been such a game changer for me!! I don’t have to find child care or motivate myself to drive to the gym.
{{and my babies get to see that exercise is a priority 👦🏼👧🏼}}
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I just down my magical unicorn go go juice and press play 💪🏻


7

D a y. 50 ➵ 50% 🙌🏼 Here we are! I just marked off my challenge calendar & I can’t believe I’m half way already!! This has been the best thing I’ve ever done for myself & I’m so glad I get to do it with you! I still need to do my measurements tomorrow morning but I’m confident I’ve made more progress since day 30. I think for my next 50 I really need to push my core strength. I think I will find harder stomach workouts with more resistance & strength training in 10 mins. I’m really pleased with my results in 50 days & cant wait to see what my body can do in the next 50!!! Thank you to everyone that’s joined me in this challenge! You keep me accountable & motivated 🤙🏼#day50 #100dayproject #100daychallenge #abschallenge #100daysof10minabs #noscalevictory #nsv #abschallenge #100days #keto #abs #core #fitnesschallenge #transformationchallenge #weightloss #beginnerfitness #stomachworkout #ketogenic #keto #ketodiet #waistline #weightlossjourney #ketoaustralia #weightlosssupport #curves


5

Well at least someone is active. I’ve not been as active as I should be and I’m having trouble sticking to my diet. @stazfitness @altogether_flawless any tips for getting back on track? .
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#beginnerfitness #healthylifestyle #upset #feelingdown #aejourneytofit #adviceneeded


1

Deciding what your niche is is harder than expected.

I'm working on focusing in on my target audience.
It's difficult to have a broad audience because it's harder to appeal to that many people, and having a smaller audience will allow me to speak directly to them, making a stronger connection.

I want to help those who have never stepped foot in a gym, those who may not have the confidence to do so or just don't know where to start.

I was that person just 14 months ago.

I've increased my confidence in more ways than just in the gym, I've dropped my body fat percentage and have increased my muscle mass, and I've fallen in love with lifting.

If you're a person who wants to change your life by learning how to lift and increasing your confidence in more ways than one, I can help you do that 🖐🏻


Let me know below what stops you from working out and going to the gym 👇🏻




#beginnerfitness #beginnerprogram #onlinecoaching #onlinetraining #coaching #lifting #bodybuilding #physique #fitchick #fitfam #fit #addictedtothegym #gymmotivation #model #fitnessmodel #fitnessgoals #weightlossmotivation #bodypositive #weightlossmotivation #instafit #gainingweightiscool #fitnessmotivation #goals #fitnessgoals #liftheavy#girlswithmuscles


8

More Single Leg Squat progression exercises from KINETICOACH. It’s time to start bringing your leg forward. Bow forward & pull hips back to start the 1-Leg Deficit Squat. appstore.com/KINETICOACH .
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#pistolsquat
#ZEROEXCUSES
#FITBY40
#FITBY30
#HOTELGYM
#APARTMENTGYM
#WORKOUTATHOME
#WORKOUT
#FITNESSJOURNEY
#TRAVEL
#WORKOUTIDEAS
#FITNESS
#singlelegsquat
#squat
#elliptical
#gymnastics
#STOMACHEXCERCISES
#CORE
#SIXPACKABS
#archbodyrock
#workout
#PERSONALTRAINER
#PLANK
#BURNFAT
#beginnerfitness
#strengthtraining


3

Healthy, fit, toned and focused. Who wouldn't want to be like that? The best news is its always a possibility. It's up to you to make it a reality and we can help you.
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Book your Corethentic class for next week at Richmond and Prahran and feel your body and mind lock onto your new reality.
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Class is just $10 and is suitable for beginners and all genders. We can't wait to see you there.
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Bookings via our website.
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#melbourne #prahran #richmond #brunswick #prahranfitness #richmondfitness #dancefitness #dancecardio #groupclass #beginnerfitness #groupfitness #abs #core #coreworkout #balletbody #dancersbody #bodygoals #exercise #igfit #igfitfam #instafit #vsco #fitspo #fitspiration #muscles #squats #toned #mindbody #pilates #yoga


2

Hiking with my best girl[s] today ♥️
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Hope you are all having the Friday's of your dreams!


2

Last week of F150 and upgraded to F180. Holding 10 pounds, 60 split squat jumps, 60 reverse lunges, 60 step ups. The first week, the reps were 50 each and it took me 6:25. This 3rd time, reps were increased by 10 each and I finished at 6:32. 30 extra reps and the same time as the first week. Consistently show up and you will improve.
#firststepstofitness #beginnerfitness #workout #newtoexercise #backtobasics #personaltrainer #trainer #exercise #startingtoexercise


0

It can be such a high when you finally start seeing changes in your physique after working so hard. And that's why it's equally frustrating when that progress suddenly halts, seemingly without explanation. What does it take to move the dial when you're stuck? There are a number of factors you can address, like incorrect tracking, over cardio-ing and inconsistency. It all depends on your specific situation.

To help you bust out of your plateau, I put together a check sheet that goes through the different fat loss "sticking points" people commonly face. We start off at #1) Making sure you're actually in a plateau and make our way down through a number of possibilities. This infrographic will help you be your own fat loss investigator. It's going out to my newsletter tomorrow at 1 p.m. Sign up through the link in my bio! .
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#fatloss #fitness #fitfam #miamifitfam #beginnerfitness #fatlossplateau #strongwomen #wheredidthegainsgo #macros #trackingmacros #stuckinaplateau #beforeandafter


2

💜 enjoy the silence. ⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀#enjoythesilence #flowers #girls #ladies #beginnerworkout #beginnerfitness #girlswithtattoos #posing #models #jk #forreal #indigenous #coastsalish #haida #xwelmux #dresses #fit #brunette #hairstyles #glasses #resume #consise #stanleypark #vancouver #aquarium #workout


1

Just a girl, sitting in her classroom, dreaming of lamb burgers + Indian coleslaw 😍


1

Week 1 of #couchto5k DONE and still loving it!!😱
Got in a banana and punnet of blueberries post run to boost energy levels before shower and then I’ll make a big brunch💚Stay tuned...


2

Your value doesn’t decrease based on somebody’s inability to see your worth 👑

Value. What do you value? What is valuable in your eyes? Whether it’s a tangible THING or something you believe in. What does having/giving value mean to you? 💭

I’ll be honest, I’ve been struggling lately when it comes to putting out VALUABLE content on here which caused me to stop posting all together because I didn’t like aimlessly posting day in and day out. I started running out of things to say, and it seems like if you aren’t constantly giving out free shizzzz people don’t really give a crap about what you have to say anyway 🤷🏽‍♀️

But that’s not who I am. That’s not how I tick. I recently found out my personality type is the “INFJ” the “protector” the “giver” the “caretaker”. I LIVE for making other people happy. But often my generosity is taken advantage of. I spend a lot of time molding into what makes others happy, I sacrifice who I truly am and what makes ME happy. But I don’t want to do that anymore. 🙅🏽‍♀️

I want to be so unapologetically me. I want to do the things that make me happy. Spend time with the people who make me feel whole. And do the things that give me life. And I only want the people who align with all of that to be part of it. So I apologize if I lost myself there for a little while. If it seemed like I was just going through the motions - because i was. That stops HERE. 🛑

And to celebrate here is my on the fly leg day today 😬
1. Squats
15x12x10x10x8x15 (worked up to 155 for 8)
🔻
2a. Bulgarian split squats w/
2b. Goblet squats
3x12
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3a. Cable pull throughs
3b. DB RDL
3x15
🔻
4a. Leg extension dropset
4b. Hamstring curl dropset
1x12,12,12
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8min AMRAP BURNOUT 💀
10 box jumps
15 alternating KB swings
10 KB sumo squat w/ pulse
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Tried to get 4 rounds in, but only got 3.75 lol 🤷🏽‍♀️

Give it a try & let me know if ya beat me 😉

@bodybuildingcom
@trainforher
@alphapackwomen
@alphapackfitness


10

Day 49 complete ✅
I haven’t posted a workout pic in a while but I promise I’ve been keeping up! I got these new tights & feel so fit!!!! Stomach, legs & booty feeling fly 🙌🏼#100daysof10minabs #noscalevictory #nsv #day49 dayfifty #abschallenge #100days #keto #abs #core #fitnesschallenge #transformationchallenge #weightloss #beginnerfitness #stomachworkout #ketogenic #keto #ketodiet #waistline #weightlossjourney #ketoaustralia #weightlosssupport #curves


23

{PLATEAU PROBLEMS} Yesterday I talked about plateaus resulting from overeating. But another possibility is eating too little. Now, this scenario is not as common–far less so than many would have you believe. More often than not, the problem is usually excess calories. But there are cases where a person is consuming very low calories in conjuction with excessive exercise (usually an hour or more of cardio 5+ days a week).

In this case you're burning the candle at both ends. Your body has gotten smaller and adapted to low calories and thus slowed your metabolism. Add on a lot of cardio and you've got a burned out body that has learned how to maintain homeostatis with very little food. This is called adaptive thermogenesis.

You know you're in the throes of it if, aside from being in a plateau, you:
🙁Are constantly tired
🍪Have strong cravings
🐽Feel hungry all the time
😒Feel moody or irritable

The solution is to give your body a break. You can do this by:
✔️Cutting out cardio and just sticking to resistance training
✔️Increasing your calories slightly
✔️Incorporating in refeeds

If you want more info on this topic, I recorded a (rough) video on the topic which you can see in my bio. .
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#refeed #adaptivethermogensis #noitsnotstarvationmode #fatloss #fitness #fitfam #miamifitfam #beginnerfitness #fatlossplateau #macros #iifym #diet #dietiseverything #fitfoodie


7

What does FIT look like??
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Don’t ever forget you are beautiful. You can love yourself and work on yourself simultaneously (physically and mentally).
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Weighing more than you did last year doesn’t make you less beautiful. Working to lose 10lbs doesn’t mean you have to hate yourself.
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Being “fit” comes in all shapes and sizes. You don’t have to be shreddy teddy to be healthy or fit. I am strong as hell right now, don’t have any abs in sight, and am no less fit than I was last year. Remember that the next time you go to judge yourself or someone else based on minimal facts. I am lifting heavier than I ever have and am loving it!
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Learn to love the journey and yourself every step of the way.
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Love you babes so much and the support I have here💕
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Now, on to date night with good people, food, and DEADPOOL🙌🏼🙌🏼


19

Guys, I did something huge tonight. I threw away ALL of my nail polish. All of it. About a year ago, I noticed I wasn’t wearing nail polish very frequently, & when I did, I’d let it chip or peel off. It destroyed my nails. I eventually stopped wearing it entirely, & my nails got soooo much healthier! I let the polish sit in the shelf “just in case”; I couldn’t bring myself to throw it away & waste it. That’s why today is so huge. I’m tired of letting things sit in my space that don’t bring me joy or I won’t use. Here’s to building a space & life that I love, one decision at a time! 🥂💪🏻💚
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#fitnessinspiration #fitfam #fitnessaddicted #fitnessmentor #holistichealth #introvertlife #inspirationalquotes #beginnerfitness #beginneryoga #takeachance #takecharge #runforfun #strongwomen #strongnotskinny #workoutgear #topknot #smilesformiles #teamgratefullyfit #holisticliving #mindfulness #screwthesystem #beyourself #liveyourbestlife #mindfulliving #millenniallife #postgradlife #postcollegelife


5

Gorgeous 80 degree weather calls for a quick & effective upper body workout before grabbing drinks with friends on the patio🏋🏽‍♀️🍻☀️

That’s what balance means to me👏🏼

Honestly, this week has flown by! Tomorrow is already Friday. My challenge women are crushing week 3. And we’re all getting together for an outdoor workout on Saturday. LIFE IS GOOD🙌🏼

What are you going to do today and/or this weekend to bring balance into your life?!⤵️

If you’re somewhere warm, get out and enjoy the weather!

Happy Thursday, friends💜



#createahappylife #findyourbalance #journeytoyourbestself #createalifeyoulove #choosehappiness #fitnessmotivation #fitqueen #fitnessqueen #strongwomen #womenoffitness #bodypositivity #sweateveryday #mnfitness #minnesotafitness #gymvibes #bicepsflex #girlswholiftweights #fitgirlsweatsesh #fitinspiration #onlinefitnesscoach #onlinepersonaltrainer #healthyhabitsdaily #godandfitness #balancedlifestyle #beginnerfitness #bebettereveryday #fitbyzandra


4

Remove the weighted assist, and you have the Telemark Squat..on your way to a Single Leg Squat (aka pistol). 1 of 300+ exercises used in KINETICOACH’s 1000+ workouts. .
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#pistolsquat
#ZEROEXCUSES
#FITBY40
#FITBY30
#HOTELGYM
#APARTMENTGYM
#WORKOUTATHOME
#WORKOUT
#FITNESSJOURNEY
#TRAVEL
#WORKOUTIDEAS
#FITNESS
#singlelegsquat
#squat
#elliptical
#gymnastics
#STOMACHEXCERCISES
#CORE
#SIXPACKABS
#squat
#workout
#PERSONALTRAINER
#PLANK
#BURNFAT
#beginnerfitness
#strengthtraining


5

Wore shorts in public today and nobody died 🤷🏼‍♀️i thought for a longggggg time that wearing shorts + being curvy was scandalous. Which meant that I died of heat sickness every summer because #thesouth 🙃
Super freaking glad I've been able to change my entire mindset around my existence, my health + my body.
It wasn't easy. It was really freaking hard. And sad. And scary. It meant changing the path I was on + saying ✌🏻 to people I thought I would love forever. But y'all. It is so dang worth it. I am so grateful for this year, this new mindset + this new life!


4

Garage workout! It’s been raining nonstop all week long! My minions bb games have all been canceled and he was driving me crazy having been cooped up all week, so when there was finally a break in the storms I grabbed my gear and told him to go ride his bike in the puddles! One of my better mom ideas. He’s happy, I’m happy (and exhausted!) thank goodness it’s bedtime! .
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Also just realized this is my third selfie in a row. 😅😆 Which is more than I usually take in a 6 months time period.
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#fitmom #beginnerfitness #healthyfamily #bbg #deathbykayla #sweat #fitlife #namastefit


1

😂😂.


5

Today we are doing Abs & Calves but adding Cardio Acceleration, which helps with fat burning and can also reduce your workout times.

It is hard to do because it is very challenging and physically demanding but you feel so good afterwards!

Try it out and let me know what you think!

#dxbfitness #fitness #fitdxb #fitnessuae #dubaifitfam #dubaifitness #mydubai #beginner #fitnesslife #fitlife #fitlifestyle #fitforlife #fit #fitnessjourney #beginnerfitness #progress


3

“Movement is medicine for creating change in a person’s physical, emotional and mental states.”
Athlete: @emschlegs
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#crossfit #community #beginnerfitness #weightloss #yegfit #yegfitness #shpkfitness #strong #pullups #shpkfitness #strongertogether


5

One of the biggest mistakes I see people make when trying to lose weight is making too many DRASTIC changes all at once...inevitably they become overwhelmed and discouraged that they are unable to maintain SOOO many changes all at once, and they resort back to their old ways...Instead focus on making small changes over time, have patience, be consistent, and eventually those small changes will make a BIG difference!
#thoughtfulthursday #thursdaythoughts #bepatient #beconsistent #determination #motivation #inspiration #fitnessmotivation #fitnessinspiration #motivationalquotes #inspirationalquotes #inspire #motivate #weightlossjourney #weightloss #fatloss #secretstosuccess #livefit #fitness #workout #sweat #grind #newbeginning #newyou #beginnerfitness


1

The Assisted Telemark Squat is a bit more challenging movement in a Single Leg Squat progression. The weight acts as a counterbalance. 1 of 300+ exercises & stretches in the KINETICOACH fitness app.
appstore.com/KINETICOACH .
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#pistolsquat
#ZEROEXCUSES
#FITBY40
#FITBY30
#HOTELGYM
#APARTMENTGYM
#WORKOUTATHOME
#WORKOUT
#FITNESSJOURNEY
#TRAVEL
#WORKOUTIDEAS
#FITNESS
#singlelegsquats
#squat
#elliptical
#gymnastics
#STOMACHEXCERCISES
#CORE
#SIXPACKABS
#archbodyrock
#workout
#PERSONALTRAINER
#PLANK
#BURNFAT
#beginnerfitness
#strengthtraining


1

Today is the day! Registration for my new online coaching group is now open 💃🏼 And since this is my first time doing it, I’m offering it at a crazy, stupid low rate: $35 for 8 weeks!
•~•~•~•~•
You can find out all the details on my website (link in the bio). Just know this ain’t no “8 week bikini bod” download... this is 8 weeks of learning more about your body, discovering your strength, & working towards a positive mindset. There’s a limited number of spots so sign up right now! #powerfullyyou #befitbewellbeyou


1

{PLATEAU PROBLEMS} This week's common diet/fitness obstacle is the dreaded plateau. It's when you've been making progress in a fat loss phase and the progress just…suddenly…stops. Despite your best efforts, neither the scale nor measurements are moving. What's going on? ARE YOU BROKEN?

No, you're not. You just need some troubleshooting.

There are many reasons you can be in a plateau, but the first one I would look into is eating too much. That doesn't mean that you're pigging out every night. It simply means that you're no longer eating in a caloric deficit.

Some possible scenarios:
▪️As you get smaller and your body adapts to less calories, the amount of food you were initially able to lose on has now become maintenance.
▪️You might've loosen the reigns a little without realizing the extra bites here and there are adding up.
▪️If you track, you might not be tracking accurately.

It's also possible to be in a plateau from eating too little/exericising too much, but I'll go into that tomorrow.

If any of the above sounds like you, here are some solutions:
✔️Find small corners to cut. Drop calories by 100, add in a cardio session, or find a way to reduce your portions (i.e. eat half your normal servings of carbs for 1 or 2 meals).
✔️Be meticulous with your tracking for a week. That means weighing everything. Don't take for granted that your Larry & Lenny's Cookie is 4 oz just because the label says so. It could very easily be 4.5 oz.
✔️If you don't track, start tracking for more precision.

If you want more info on this topic, I recorded a (rough) video on the topic which you can see in my bio.

Tomorrow, what to do if your plateau is from eating too little!
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#fatloss #fitness #fitfam #miamifitfam #beginnerfitness #fatlossplateau #macros #iifym #diet #dietiseverything #mahtummy


8

If you’re not doing single leg work, then you’re not working squat! This is a beginner variation of the Single Leg Squat used in KINETICOACH. Keep weight flat in the feet, reach far back with your butt on the way down. Pull your butt & knee back as you stand. appstore.com/KINETICOACH .
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#pistolsquat
#ZEROEXCUSES
#FITBY40
#FITBY30
#HOTELGYM
#APARTMENTGYM
#WORKOUTATHOME
#WORKOUT
#FITNESSJOURNEY
#TRAVEL
#WORKOUTIDEAS
#FITNESS
#singlelegsquats
#squat
#elliptical
#gymnastics
#STOMACHEXCERCISES
#CORE
#SIXPACKABS
#archbodyrock
#workout
#PERSONALTRAINER
#PLANK
#BURNFAT
#beginnerfitness
#strengthtraining


5

Today was hard. I wasn’t feeling good, I was exhausted and I had zero motivation. I literally came home from work and napped (as much as my minion would allow) and then got up and laid back down on the couch. I seriously didn’t think I was going to get a workout in. -
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But I did, after dinner was done I mustered up the strength to push through legs and I am so glad I did! It was HARD but SO WORTH IT. I felt awesome (and awful) after it was finally done. I was using Kayla’s original ebook that I purchased 4 years ago, since February (which I’ve lost 12 lb using!) but after my fiancé bought me the Apple Watch I decided it was time to upgrade and get the #sweat app. So worth it! I’m loving it and the small change up in my work outs! Just as challenging, if not more so then the ones I’ve been doing for the last 3 months! .
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#beginnerfitness #fitnessjourney #healthylifestyle #bbg #bbgmotivation #kaylaitsines #deathbykayla #legday #soaked #healthymom #sweatingforthewedding


0

NO EQUIPMENT HOME WORKOUT🔥
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You literally have ZERO excuses not to get some form of physical activity in.
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No gym? No problem!
No equipment? No problem!
No time? No problem!
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This workout will kick your butt into shape with no equipment and doesn’t take more than 15 minutes.
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What’s your next excuse?😏
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Want more workouts from me?? Let me know in the comments. Bookmark this for later!
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🔥Online Coaching Inquires: link in bio.
🎥YouTube: Cecilia Glover.
🎉 @built_apparel code: Cecilia10.


21

Coffee ✅ work flow ✅ workout ✅
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Shoutout to my tribe for getting it DONE this week! Record paychecks + brand new milestones! Daaaamn am I proud to be a part of this dream team ✌🏻


2

🐪 HUMP DAY 🍑 .
Swipe for my glute/hammy workout! (Push through heels not ankles 😅😅 idk what was going through my head haha)
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Got these new leggings and shoes at @tjmaxx wasn’t planning on it but... who can resist?? 🤷🏼‍♀️
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On another note, if anyone knows good athletic shorts let ya girl know! I don’t like loose soccer like shorts for leg day (someone may get a lil peep during those hip thrusters if ya know what I mean 😬) but some spandex are just too short and give me massive camel toe, and my booty eats da shit outa them. So ya, let me know 😉


12

🔝 #ExtremeExercise
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Fitness Enthusiasts Must Follow ➡️ @extremeexercise
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Happy Workout Wednesday! Check out today's video for a GREAT exercise sure to make those abs POP💥 I usually shoot for 3 sets of 15 reps with a weight that's challenging, but still allows me to keep good form and control throughout the movement! Tag a friend who you think would really enjoy this exercise!💪 #workoutwednesday #wod #workoutvideo #workouttips #fitnesstips #abs #sixpack #sixpackabs #leanmuscle #shredded #shredz #weightloss #fatloss #workoutmotivation #workoutinspiration #weightlossjourney #bodybuilding #gym #gymrat #fitness #fitnessmotivation #fitnessinspiration #core #coreworkout #beginnerfitness #newbeginning #newyou Credits @bfs_coachd


1

Happy Workout Wednesday! Check out today's video for a GREAT exercise sure to make those abs POP💥 I usually shoot for 3 sets of 15 reps with a weight that's challenging, but still allows me to keep good form and control throughout the movement! Tag a friend who you think would really enjoy this exercise!💪 #workoutwednesday #wod #workoutvideo #workouttips #fitnesstips #abs #sixpack #sixpackabs #leanmuscle #shredded #shredz #weightloss #fatloss #workoutmotivation #workoutinspiration #weightlossjourney #bodybuilding #gym #gymrat #fitness #fitnessmotivation #fitnessinspiration #core #coreworkout #beginnerfitness #newbeginning #newyou


1

It was 1:15pm. I gotta be to the office by 3. Sammie had just gone down for a nap. I was laying in my bed feeling tired and sluggish. I had two choices:

1. Workout, shower and head to work
2. Nap, shower and head to work
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I’ve chosen the nap many times and said “I’ll do it later” - then I get home and I say “I’ll do it tomorrow”
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Today, because of my #boomfam, I chose number 1 and I am so happy I did. I have more energy than I would have had from a nap and I am heading to the office feeling productive!
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#letsgo #autumncalabrese #athomeworkout #30MinuteWorkout #beginnerfitness #entrepreneur #businessowner #coach


7

Practicing my balance on our yoga ball! Holy quad and ab burn!
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#humpday #workout #flex #smile #trynewthings #yogaball #challenge #quads #abs #beginnerfitness #lgbt


2

Do you agree?🌱 As I see it, everything begins in the mind. The patterns of thought we entertain. The overarching and undercurrent emotions, desires, personal plights, and ambitions we embody. The fitness and wellness of our inner self. The mental manifestations we allow. The psychological interpretations we amplify. I believe once these are mastered, we can master our bodies very easily. We DO have control over what we eat, how we eat, our cravings, our discipline, our healing, our day-to-day stamina, our focus, how we exercise, how much we exercise. Good health and fitness is the continuous interplay of a holistically strong profile. #HolyStrong #StrongWithCyd x #StrongCurvyFitness


7

“She just has good genetics.”
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Nope. She probably doesn’t. She more than likely works for her body.
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The girl on the left was tired of looking in the mirror and hating what she saw. She was tired of feeling so uncomfortable in her body she hated taking pictures. She hated shopping for new clothes. She was unhappy all the time.
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So she did something about it. She started eating a little healthier and became active. She joined a gym and started lifting weights. Over time, she saw a few changes and started REALLY lifting weights.
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Now, she loves herself. She loves the body she has worked for. She still eats well, but has treats, too.
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Do you relate to this? Do you want to get unstuck like the girl on the left?? All you have to do is take the first step. No, you won’t be perfect, but you’ll be trying. And that adds up over time. Do you need extra help/motivation/support/learning? Let me help you become your #bestself . Click the link in my bio to work together💕
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Online Coachig Inquiries: Link in bio.
🎥YouTube: Cecilia Glover.
🎉 @built_apparel code cecilia10.


12

Wednesday strong 💪🏼 #beginnerboxing #beginnerfitness get started with us today! 7-7:30pm


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How good is the timing of this little cutie!! I tried to record a video at home having a chat and I just couldn’t focus - I need the atmosphere of a great cafe to keep me on track. .
Check the link in the bio to view this next cafe conversation on Fitness - strength training. .
#fdfitness #cafeconversations #benalla #serendipitycafe #talking #beginnerfitness


2

Who said a detox couldn’t be delicious?! 💕💕 What did you girls have for breakfast? Remember it’s not too late to join us for the 5 Day #SummerSlimDown at the link in our bio 🤗🍓We’re so proud of you for kick-starting your journey to a healthier, happier you!


10

Today we got Leg and Calves day! First video are 2 essential stretches aside from other stretches I love doing before doing Legs; the first one is a glute bridge, and the second ai dont know the name, but youll lay on your side and raise one leg while turning your ankle outwards toward the ceiling. These stretches open up your hips and really strengthen them, which will help you in the long run with lifting heavier. Remember when you train don’t train for tomorrow but train for a year from now. Always try to look at long term rewards instead of short term rewards. —-————————
Hope you guys enjoy it! And have a great one!
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#dxbfitness #fitness #fitdxb #fitnessuae #dubaifitfam #dubaifitness #mydubai #beginner #fitnesslife #fitlife #fitlifestyle #fitforlife #fit #fitnessjourney #beginnerfitness #progress


2

Glute tips: Muscle building doesn’t have to be complicated 🍑
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While there are many different approaches to building muscle, especially in the glutes, here are a few tips that have helped me recently:
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1. A proper warm up. Activating the muscle is important for building strength. I usually do 5-10 min on the stair master, some band walking, and utilize warm-up sets with lower weights on my first exercise.
2. Train legs 2x per week.
3. Do unilateral movements (one leg at a time). My favorite move to hit my hamstrings and glutes is a single leg deadlifts holding a dumbbell.
4. Focus on pressing through your heel on movements such as leg press, lunges, and cable kickbacks.
5. Mix it up between HEAVY lifts for low reps, and LIGHT weights for higher reps/burnouts.
6. Add in some booty-building cardio to help burn some stubborn hip & thigh fat, such as HIIT on an inclined treadmill or the stair master.
7. Lastly, nutrition is extremely important when shaping any body part. You should fuel your body according to your goals, which usually means eating in a caloric deficit to lose fat, & higher protein to maintain/grow your muscle.
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Check out my story for my super simple leg workout of the day! What’s your favorite leg or glute exercise?! 😃
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#bootybuilding101 #growyourglutes #fatlosstips #betterbutt #burnfat #busymoms #longdayatwork #beginnerfitness #newtofitness #onlinefitnesscoach #fatlosscoach #flexibledietingcoach #cellulite #loseyourexcuses #getuncomfortable #buttworkout #ninetofive #fatlossformoms #womenwholiftheavy #bootygrowth #operationsummerbody #expectgreatness #nutritiontips


24

Forgot my headphones, gym time came after a long day at work, and today was leg day....

And guess what.

IT WAS THE BEST WORKOUT I’VE HAD IN A WHILE👏🏼🤣💪🏼

Funny how that works sometimes, right?!

Sweat dripping, in my zone, just powering through because I know I’ll feel good after😅

Does anyone else have amazing workouts on days they walk into the gym doubting their ability and/or motivation?!

Let’s keep crushing this week🙌🏼



#bestworkoutinawhile #sweatingandsmiling #doingwork #journeytomybestself #createalifeyoulove #choosehappiness #fitnessmotivation #fitqueen #fitnessqueen #strongwomen #womenoffitness #bodypositivity #sweateveryday #mnfitness #minnesotafitness #gymvibes #tricepsflex #girlswholiftweights #fitgirlsweatsesh #fitinspiration #onlinefitnesscoach #onlinepersonaltrainer #healthyhabitsdaily #godandfitness #balancedlifestyle #beginnerfitness #bebettereveryday #fitbyzandra


26

Today’s back and bicep sess was 🔥 didn’t have too much time so only recorded this superset
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This is superset as two exercises are back to back but it’s also like a drop set as standing up makes the weight feel lighter
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Really loving training and really pushing to keep getting them gains
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#instafitnessmotivation #420fitness #fitnessjourney2017 #sixpackfitness #baltimorefitness #physiquefitness #mydubaifitness #instafitnessgirls #fitnessmotivationquotes #vegetarianfitness #lovelifefitness #adaptivefitness #balancefitness #axiomfitness #amigasfitness #caracasfitness #shreddedfitness #asfitnessit #fitnessmodel40kg #instafitnesss #fitnessjourneys #anytimefitnessph #salvadorfitness #fitnessmodelling #activefitness #girlsfitnessmotivation #beginnerfitness #transformationfitness #getfitness #absfitness


8

So much truth!!! 💪🚴🏻‍♀️
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#Repost @ae_gets_fit with @get_repost



This is the #truth
We get discouraged when we don’t see that number on the scale move or we don’t see that definition in our tummies. I like to tell myself after a workout that I’ve freshened my blood, nourished my cells and added a few more minutes onto my lifespan. Thanks to @stazfitness for posting this. .
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#consistancyiskey #aejourneytofit #wellness #healthylifestyle #beginnerfitness #discipline #gratitude


3

#transformationtuesday #hipsdontlie 😂 All I can say is DAMN! I have not used this first photo for a side by side before. I have always focused on what my stomach looked like from where I am now to where I was a year ago, but never paid attention to dem HIPS! Yo gurl used to be one thick mamacita! There’s always room for improvement, but I am overjoyed with where I am today versus where I was a year ago. Not just in how I look, but how much my confidence has boosted and how I feel about myself on the inside. I still struggle looking in the mirror daily and seeing my bloat and sometimes tell myself I still look like the girl on the left. I know I don’t, but on my bad days that’s what I see and I get defeated. However, I no longer give up because I “look” fat that day and I no longer turn to food to make me feel better about it (which is totally opposite of what you’d expect someone who feels fat and shitty about themselves would do). I was an emotional eater despite the emotion I was in: happy, sad, angry, stressed... it all was accompanied by poor food choices. This is a lifestyle that you will have to continuously work towards. Some people can make changes and it’s easy once they get in the routine/habit, but for me... I still struggle daily with knowing I need to take the time to cook nutritious meals and wanting to get that drive thru food during my errands/on my way to or from work.. YOU have to be determined. Motivation comes and goes, but being DETERMINED to be healthier is the mindset you’ll need to get through it. Please reach out to me if you need help with ANYTHING health/fitness related! If I can’t answer your question I’ll do my best to find an answer for you or someone who can ♥️♥️ we’re all in this together!


21

Hey guys! Today's Fit Tip is one of my top suggested pieces of equipment to own, a suspension trainer👍 Why🤔 Because they are SOOO versitile and compact👐 You can take them practically anywhere and work your entire body with just this ONE piece of equipment💪 And when it comes to suspension trainers TRX is by far the BEST quality you can buy, these things last FOREVER👌 If you don't already own one, you SHOULD👊 Copy and paste this link to pick one up from Amazon👇👇👇 https://amzn.to/2L0gwN4
#fittiptuesday #fittips #fittip #tipoftheday #fitnesstips #workouttips #healthtips #suspensiontraining #trx #trxworkout #trxtraining #suspensiontrainer #athomeworkouts #garagegym #gymlife #weightloss #weightlossjourney #fatloss #buildmuscle #leanmuscle #strong #strength #sweat #nogymnoproblem #travelworkout #fullbodyworkout #beginnerfitness #newbeginning #newyou


1

Happy Saturday 💋☀️


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