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Finals day ✌🏼 is upon us and today instead of posting a workout I figured I’d post about how to keep yourself mentally and physical healthy during this super stressful week (I picked a pic where I’m wearing glasses to make me look STUDIOUS ok). I know a thing or two about finals given this is my 8th go around as a chemical engineering student so I’ve had my fair share of pretty tough finals weeks and I’ve learned some very important things during them. I am no stranger to a large, difficult courseload👩🏼‍🔬: - 1️⃣SLEEP. You probably feel like you don’t have time and that you have wayyyy to much to study to get a full night of sleep. Believe me, I get it. BUT, getting enough sleep is so important for a properly functioning brain. It won’t matter how much you studied during an all nighter if your brain can’t process that information (or remember it) because you didn’t sleep. 2️⃣Try and eat healthy! I’m a victim to this and go through at least a pint of ice cream during finals (and maybe a box of brownies) but just like sleep, fueling your body will help your mind be clearer and sharper. Too much junk food can just make you more tired and sluggish 3️⃣Take breaks. Take time for yourself. I allocate either some time in the morning or time around my meals to do something I want. Right now that’s watching Grey’s Anatomy but your mind needs breaks throughout the day. Even a walk around the library helps (I’ve done this in Thompson for my OSU peeps lolzz) 4️⃣Remember that not getting workouts in during finals is SO OK. This is an important week during the semester and it’s ok to prioritize that. Your education is why you’re in college, anyway🤓. But if you have time great!! 5️⃣If finals don’t go as well as planned, BREATHE. It’s ok. There’s always next semester. A bad test grade never defines you as a person. 😊 - These are just a few things I’ve learned over the years and tips I find most important. For anyone taking finals, we got this!!📚📎✏️👩🏼‍🔬 Keep studying my friends🤓

Are you unpleased with your body shape or figure? Than don’t skimp on upper body workouts bc they’re what gets you that perfect hour glass appearance!! . Another #thiccmas full workout below ;) #titsandtris . Hope everyone’s having a kick ass Monday keep the gains up!! #maketimeforwhatsimportant -—————————————-———————-————— Tits & tris workout 🖤🖤😤💪🏼🔥 1️⃣ Bench press - chest; 4x8 or until failure 2️⃣ Dips - triceps; 4x8or until failure 3️⃣ Incline dumbbell chest press; 4x8 4️⃣ Cable pull backs - triceps; 4x8 (each side) 5️⃣ Decline chest press; 4x8 6️⃣ Tricep machine; 4x8 7️⃣ AB circuit: 4x15each ◼️ weighted in outs ◼️ leg lifts; raise hips off bench at top ◼️ Side to sides; toes pointed! . ——————————-——————————————-———————— #girlswithmuscles #workoutinsporation #workoutroutine #sustainableweightlossforlife #liftingmotivation #hourglass #hourglassfigure #fitstagram #liketrain #followtrain #likesforlikesback #likeforlikes #followsforfollows #fitfam #fitgirls #upperbodyworkout #workoutideas

Bonus Instagram love! This #12DaysofFitmas workout is just for you. If you need more quick workout ideas for your busy holiday schedule, you’ll find three more on the blog today! Just follow the link in my bio. You’re welcome. 😉💪🏽 #mondaymotivation #healthyholidays #417land #quickworkout

Feel Fresh when you are Out-Fitted 💎🔥 ➖ Aesthetic Apparel: -Tan Sand Fitted V T -Mad Metal Classic Fitted Joggers @fantasyfitted ➖ Pre-Order to save 🤑 before the launch‼️ @fantasyfitted #JustBelieve

Rear deltoid workout with the German NongripBALLS® at home. The NongripSYSTEM® is a non-grip training system that uses single 🔵 and double 🔴🔴 NongripBALLS® to target and strengthen the desired muscles more effectively than the traditional “grip-the-handle” training. Exercising with the NongripBALLS® also reduces stress on the joints via 3D range of motion and using of up to 4 times lighter weights while providing a high-intensity workout and maximum muscle contraction 👍💪 . . See link in our profile. Build stronger muscles 🔥with one of our NongripSYSTEM training kits (training video included) at home, gym or outdoors 👍👍👍 Available now in the US 🇺🇸 and Canada 🇨🇦 . . . . #TYMfit #NonGripBalls #NonGripTraining #TargetYourMuscles #fitnessequipment #fitnessmotivation #upperbodyworkout #fitlifestyle #workouteverywhere #injuryprevention #smarttraining #trainingequipment #fitnessaddict #getfit #getstrong #getstronger #smartfitness #fitnesstime #healthylifestyle #workoutideas #traineverywhere #fitnesseverywhere #trainsmartnothard #youngathletes #physicaltherapy #sportrehab #workout #deltoids #deltoidworkout

It was a jam packed weekend with the Freeport holiday parade for Miss Maine, helping out at the Skate for Miracles event, a family photo shoot with the pup, and we also got to sneak in a little day date yesterday which was so nice. There’s a lot happening right now and I’m grateful for all of it! But these are the times that can be easy to let self-care fall by the wayside. But not me, well not anymore at least. Taking care of MYSELF is my top priority. Especially during these times. Is it selfish to take the little “extra” time for myself? Nope. Not in the freaking slightest. I know that I am my best self when I prioritize ME. And that allows me to be the best partner, pup mum, friend, biz owner, & human I can be. When you feel good, that stuff spills outwards onto the rest of your life. Prioritize YOU and you will feel that reflect in all other areas. Xo Ki

Two variations of stiff legged deadlifts with @elitefitnessbhm 🍑 1. Slow and controlled. Really feel it in the hamstrings, focusing on glute hamstring tie-in. 2. Full range of motion w/ glute squeeze at the top. Glute focused. @elitefitnessbhm @aftermath_training

Here we go guys a nice monday workout for you. We all know how important it is to get your Monday workout in. For me it sets me up for the week even if its just a small workout it helps me get in the right headspace hopefully it helps you to!!! #hiitworkouts #homeworkout #mondayworkout #nevermissamonday #workoutmotivation #workoutideas #hiit #fitwomen #strongwomen #fitstagram #fitspo #fitnessjourney #fitspiration #findyourfit #findyourstrong #juststrong #bejuststrong #fitchick #mondaymotivation

Lately I’ve been doing shorter workouts with higher intensity (because ain’t nobody got time for a 2 hour workout during finals am i right?). . Save and ❤️ dis sweaty strength circuit that’ll also get your heart pumping! . 4 ROUNDS ✨Squat Press(25 lb plate) - 10x ✨Bicep Curls - 10/arm ✨Renegade Row - 12x

It all started with a chair 🤣 Hotel room workout 4 rounds 40 second work, 20 second rest 16 minutes ➖➖➖➖➖➖➖➖➖➖ #vacationworkout #hotelroomworkout #hotelworkout #hotelworkoutideas #anaheimcalifornia #noequipmentworkout #noequipmentneeded #splitsquats #workout #igfitness #igworkouts #workoutideas #fitnessmotivation #uniquestrength

Well done tonight ladies! ☑️ We did a full body circuit then finished off with a 20 minute core focus! 🔥 As always you killed it ladies 👏🏼 @llsmiddy @megangibbings @holly_yorkfitness @sarah_alford18 @ameliaflows @zoelavora @clairet_s 🏋🏼‍♀️🧜🏼‍♀️🧚🏼‍♀️🏃🏼‍♀️💃🏼🤸🏼‍♀️🏄🏼‍♀️

A few ways you can make your sets more challenging without adding weight. 1. Change the tempo: slow down the movement, and the set becomes muscle harder without adding any extra weight. Something to keep in mind, slowing down the eccentric part of the lift (lowering the weight) causes more muscle damage, which is key for building muscle. 2. Add a pause: pausing the at the bottom of the lift will make it MUCH harder, while keeping constant tension on the muscle. It’s also a great way to build strength at the bottom of that lift, while opening up all kind of muscle building pathways. 3. Increase the range of motion: if you can go lower with safe form and good posture, do it. Using a bigger range of motion makes your muscles do more work overall, which is another form of progress. And progress is the whole game. - - - - - #workout #motivation #quotes #inspiringquotes #inspiration #workoutideas #workoutmotivation #workoutgrind #fitnessguy #fitnesspro #gains #gym #gymmotivation #gyminspiration #guyswholift #guysthatlift #musclebuilding #buildingmuscle #muscle #fatloss #dfw #fortworthfitness #fortworthinsta #workoutday #workoutmotivation #fitnessforlife #fitnessmotivation #womenshealth #mensfitness #menshealth

Our @hannadalsgard on @bcpcentral #Repost @bcpcentral ・・・ We’re counting down the days until Christmas here at Body Control Pilates Central 🎄...and also the days until our December upload of videos goes live later this week! 🎉 We can’t wait to share our latest classes with you but we’re still enjoying all the current ones as well...such as this fabulous short ‘Tower and Ball’ workout with the brilliant Hanna Dalsgard @hannadalsgard (and her glamorous assistant @mister_pilates!) 💜. There’s now over 50 hours of classes on our channel and something for everyone...to check it out, visit the link in the bio ⬆️ to start your 7 day free trial! 🌟And don’t forget we offer gift subscriptions for Christmas presents! 🎁 #pilates #bodycontrolpilates #bcpcentral #pilatesonline #pilatesathome #pilatesvideo #pilatescommunity #pilatestv #pilatesinstructor #pilatesteacher #pilatesinspiration #onlineworkouts #workoutideas #reformerpilates #pilatestower #balancedbody #allegro2 #fitball #physioball #physiotherapy #osteopathy #movement #lovepilates #nearlychristmas

#Repost @bcpcentral ・・・ We’re counting down the days until Christmas here at Body Control Pilates Central 🎄...and also the days until our December upload of videos goes live later this week! 🎉 We can’t wait to share our latest classes with you but we’re still enjoying all the current ones as well...such as this fabulous short ‘Tower and Ball’ workout with the brilliant Hanna Dalsgard @hannadalsgard (and her glamorous assistant @mister_pilates!) 💜. There’s now over 50 hours of classes on our channel and something for everyone...to check it out, visit the link in the bio ⬆️ to start your 7 day free trial! 🌟And don’t forget we offer gift subscriptions for Christmas presents! 🎁 #pilates #bodycontrolpilates #bcpcentral #pilatesonline #pilatesathome #pilatesvideo #pilatescommunity #pilatestv #pilatesinstructor #pilatesteacher #pilatesinspiration #onlineworkouts #workoutideas #reformerpilates #pilatestower #balancedbody #allegro2 #fitball #physioball #physiotherapy #osteopathy #movement #lovepilates #nearlychristmas

Today’s lunch: rice, riced cauliflower, broccoli, and chicken. 290 calories. #womenwholift #mondaymotivation #strongwomen #girlswholift #food #healthyfood

HARD WORK DEDICATION🗣‼️ DIRECT MESSAGE ME TO FIND OUT MY SCHEDULE GOING IN TO THE NEW YEAR AND GET YOURSELF IN SHAPE‼️🔥👊🏽 - ————————————————————— 🚨⚒💪🏽🗣🏃🏽‍♂️🥋🥊🏋🏼‍♂️🥑🥦🥥🍠 BECOME THE BEST YOU... BOOK YOUR TRIAL SESSION NOW ‼️ ————————————————————— ⏬⏬⏬⏬⏬⏬ 💻Email - shakari14@outlook.com 📱DM @xcountryfitness 📞call or text - 07511854483 ————————————————————— - #bootcamp #gym #HIIT #buildmuscle #personaltrainer #athletic #workoutmotivation #mondaymotivation #healthyliving #Spirituality #GetFit #Loseweight #YouCanDoIt #FitnessGoals #TrainHard #Personaltraining #functionaltraining #kickboxing #highwycombe #bootcamp #nutritionist #legs #buckinghamshire #workoutideas #hardwork #fatburner

Now more videos on @bcpcentral where I amongst others share my passion 🙏 We’re counting down the days until Christmas here at Body Control Pilates Central 🎄...and also the days until our December upload of videos goes live later this week! 🎉 We can’t wait to share our latest classes with you but we’re still enjoying all the current ones as well...such as this fabulous short ‘Tower and Ball’ workout with the brilliant Hanna Dalsgard @hannadalsgard (and her glamorous assistant @mister_pilates!) 💜. There’s now over 50 hours of classes on our channel and something for everyone...to check it out, visit the link in the bio ⬆️ to start your 7 day free trial! 🌟And don’t forget we offer gift subscriptions for Christmas presents! 🎁 #pilates #bodycontrolpilates #bcpcentral #pilatesonline #pilatesathome #pilatesvideo #pilatescommunity #pilatestv #pilatesinstructor #pilatesteacher #pilatesinspiration #onlineworkouts #workoutideas #reformerpilates #pilatestower #balancedbody #allegro2 #fitball #physioball #physiotherapy #osteopathy #movement #lovepilates #nearlychristmas

Time for a new workout of the week! This workout is a high intensity and high speed lowerbody workout. Rapid movements in the water also require a lot of core stabilization, so your abs and obliques will feel the burn as well! . Do both exercise with as high speed as you can. How many reps can you do in 30 seconds? 💪🌊 . . . #hydrohex #workoutoftheweek #poolexercise #pooltraining #fitnessapp #accessorytraining #recoverytraining #workoutroutine #homeworkout #fitnesstips #workoutvideo #workoutoftheday #fullbodyworkout #pooltime #workouttips #workoutideas #trainingmotivation #fitnessadvice #poolfun #aquagym #poolworkout #app #waterfitness #waterworkout #aquafitness #workouttutorial #waterexercise #watersport #watersports #swimming

There is snow on the ground and my stomach is out. Do it for the gram, am I right? ° ° ° ° ° ° ° ° ° ° ° ° ° ° ° ° ° ° ° ° #gymshark #gymsharkwomen #beavisionary #legworkout #gluteworkout #bootyworkout #bodybuilding #gymworkout #workoutmotivation #gymmotivation #fitnessmotivation #fitnessjourney #fitgirls #workoutideas #workouttips #fullbodyworkout #strongwomen

Chest & Shoulders 🔥. • 1️⃣ Dumbbell Svend Press- 4x10. 2️⃣ Chest Fly into Hex Press- 4x10. 3️⃣ Plate Press- 4x10. 4️⃣ Incline Press- 4x8. 5️⃣ Y Raise- 4x10. 6️⃣ Arnold Press - 4x12. 7️⃣ Upright Row- 4x10. 8️⃣ Seated Chest Press- 4x12. • . . . . . . 🎧 @beatsbydre . Hoodie @target . Leggings @athleta Salutation Tight 💜. . #fitmom #momswithmuscles #momswholift #igfitmoms #gymgoals #gettingfit #strongmom #fitmomsofig #gymgirl #fitliving #getfit #sweatlife #fitnesslifestyle #bbg #exerciseguide #bootyworkouts #fitgirlfollow #exercisevideos #fitprogress #gymlife #fitnessjourney #planetfitness #findyourstrong #workoutideas #legworkouts #pwr #legday #powerofshe #workoutvideos #gymvideos

Looking to slim down and tone up? Get a free flat belly workout guide by tapping my bio link! @fit.with.kim_ ➡️ Follow @fit.with.kim_ ➡️ Follow @fit.with.kim_ ➡️ Follow @fit.with.kim_

“Be the change you want to see in the world.” - You have to CHANGE something to actually see CHANGE right? You bet. - So many people want to change their lifestyle and see results and that is amazing and I am totally here for it, but they expect it to happen over night or with little effort? Sorry to be brutally honest, but that’s not going to help you whatsoever. - So if you want to see change, YOU have to do it. Not a pill, not a crash diet, not 3 sessions in the gym and one salad. Just YOU + work = change/happier and healthier YOU. - But not all of us can just change in 2 seconds flat, I certainly didn’t. BUT there are ways to make shit happen faster. 1. Join a supportive group of people on the same mission as you. Aka my FITFC Facebook group! Link in bio😏 2. Ask a friend to start with you! 3. Hire a coach! Investing in YOU is more important than investing in other things that are just pulling you further and further away from your goal. Asking for help isn’t admitting weakness, it’s showing that you’re strong enough to get the help you need. If you’re lost and don’t know where to start - fill out an application to see if we should work together - link in my bio yet again🤗 - Ps I didn’t always look like this. Nor would you ever catch me in a bikini or photographic evidence of me in a bikini. I was a board shorts and rash vest kinda gal #chaiflife - - - #bodytransformation #transformation #weightlossjourney #weightlossgoals #positivity #bodypositive #healthyfood #confidence #healthylifestyle #fitnessmotivation #exercises #upperbodyworkout #workoutmotivation #workoutideas #workouttips #fitnessjourney #fittips #fitnesstips #weighttraining #fitnessfirstau #fitnessfirst #gymmotivation #trainingprogram #workoutideas #strongwomen #girlswholift #booty #bootyfordays

Week 6 day 1:chest and tri... Increased the weights and love it!

Happy Monday! Get energized for the week with a great workout! Tag your workout buddies, time to get up and move! Let’s go! 💪🏻 <><><><><><><><> #Repost @janel_wierenga with @get_repost ・・・ The 30 second Layer Workout is one of my favorite interval formats. AND its perfect for every body! 🔸️🔸️🔸️🔸️ Select 5-6 exercises/30 seconds each: 1. Bosu shuffle touchdown 2. Bosu squated driver 3. Bosu teeter toter plank 4. Bosu overhead squat 5. Bosu running taps 🔸️🔸️🔸️🔸️ Proceed like so: Layer one 1 Layer two 1,2 Layer three 1,2,3 Layer four 1,2,3,4 Layer five 1,2,3,4,5 🔸️🔸️🔸️🔸️ No rest between the exercises within each layer/ 30-45 second rest after each layer. 🔸️🔸️🔸️🔸️ Comprende? Its a tough one to explain but a GREAT one to try😉 🔸️🔸️🔸️🔸️ #gymworkout #groupworkout #layerworkout #personaltraining #workoutideas #groupfitness #powerlabworkouts #intervalworkout #mondaymotivation #fitnessforall

Tranquil Tuesday.. pause for a minute & take it in..✨ #runrise #garminwristie #torquay #penation

“I’d be a happy person if I lost x pounds”... ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🙋‍♀️ Let me be blunt here... NO you wouldn’t. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❌Losing a desired amount of pounds doesn’t instantly equal happiness. ✅Loving yourself now and through the process is what gives you happiness ❤️ ✅Forgiving yourself for obstacles that you may face during the process is what will equal happiness. ✅Recognizing small wins such as “my pants fit comfortably again” is what helps your mindset. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I used to think having a six pack or being at a certain weight would bring me all sorts of happiness. I was wrong. I hit the weight I wanted and still wanted more from other aspects of life. It wasn’t from within me. The scale was only a small portion of my overall happiness. That’s why this is SO important! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🗣Let me say it again... A NUMBER ON THE SCALE DOES NOT DETERMINE HAPPINESS. It starts within you. Small changes. Small wins. BELIEVING in yourself. Getting on a PLAN that is sustainable for you and your future. Realizing you’re human and CAN drink alcohol or have some pizza without guilt. Rewarding yourself for changes such as walking longer than you normally would, joining a class, becoming more comfortable in your own skin. Let’s focus on THESE as wins. Don’t let the scale have that power over you! Do this for you. Mindset is EVERYTHING ❤️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👂 Let me let you in on a little secret... if your “coach” or trainer focuses on only the end goal of a number for you, fire them. Do yourself that favor. You need someone to help you through all aspects of the process and realize it’s never just a number on the scale. 🙌🎉 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ What small wins are you thankful for?

Day 10💙 25 Days of TyFitness Videos 🗣COMBO DAY! LETS HIT ABS & LEGS👏🏽 Workout ⬇️ Lateral Ball Slams 10x Knee Tucks w/ Push-Up 10x Physio/Bosu Plank 1 Min Bosu Ball Hip Thrust 20x Leg Press 5x5 -3 sets- Every time I go to the gym, I’m always looking to improve on something👏🏽YES I have a workout program I do follow for myself. However, every now and again I’ll switch it up to give my self variety. If your bored at the gym it means you need to switch it up 🤷🏽‍♀️ Jump around, try a new machine DO SOMETHING! Comment below your fav exercises? I might feature it in my next video👀👀 Music: Point Blank Musician: Not The King.👑 • • • • • • #workoutideas #atlantatrainer #legworkout #legdayworkout #coreworkouts #coreexercises #stabilityballworkouts #stabilitytraining #bosuballworkout #glutesworkout #glutebuilding #holistictraining #atlantatrainer #atlantafitness #functionalbodybuilding #hiitworkout #functionaltraining

petersen leg press 🔑 Elevating your heels decreases range of motion at the hip but increases range at the knee, helping recruit more muscle fibres in the quadriceps. That’s why the PETERSEN LEG PRESS is more ‘quad-dominant’ than a traditional variation. . Upside of the Petersen leg press: More quads activation. . Downside: Less Glutes and hamstrings activation. . Use as: A secondary/assistance exercise to your key lifts. . Goes well with: Superset with a sissy squat for more quads isolation (but never forget your hamstrings!). . . #muscles #athlete #fitness #athletetraining #lowerbody #legsworkout #legday #legdayworkout #quads #exercises #exerciseideas #workout #workoutideas #workoutsmart #getstrong #getstronger #getlean #fit #legpress #bodybuilding #gettingfit #getfitordietrying #mensfitness #menstraining #menshealth

🚨 New Favorite Row Variation Alert: Chest Supported Hyper Row . I stole this from @mckimdaniel (I think) and I’m in love 😍 . If you have the prerequisite equipment to set this one up I recommend you give it a try! . Drive your elbows back with a big pull & squeeze. Really focus on controlling the eccentric and don’t let the weight swing between reps. ⬅️ This is where the challenge lies and what really makes this one a gem. . Give it a shot and let me know what you think! . #workout #workoutideas #row #rows #rowvariation #rowvariations #exercise #exercises #exerciseidea #exerciseideas #backworkout #backworkouts #reversehyper

3 of the major movements I incorporated into today’s glute/leg workout 😊 not pictured: hamstring curls, leg extensions, and the abduction machine! Putting all that extra stress from finals week to use in the gym 😭

Monday is in fact international leg day. If ya don’t know, now ya know 😅✊🤲 . . Full Workout Breakdown: . . 1️⃣ HEAVY banded hip thrusts . Set 1 : 315 lbs x 5 reps Sets 2 & 3 : 325 lbs x 5 reps (VIDEO) PR!! Sets 3 & 4 : 330 lbs x 4 reps : And another PR!! . 2️⃣ Box Squats - 4 sets x 8 reps. Focusing on lowering as slowly as possible, and squeezing glutes at the top. . . 3️⃣ Stationary Split Lunges - 3 sets x 10 reps each leg . . 4️⃣ Frog Pumps : 3 sets AMRAP, drop set to body weight only AMRAP. I usually perform 15/15, 20/20, or 30/30 depending on the amount of weight I’m using and how badly my ass feels like it’s about to fall off by this point 😂😭 . . Hope you guys enjoy! Happy Monday! . . Song : lucky you by Eminem ft. Joyner Lucas. I do not own the rights to this song.

Looking to shake up your exercise routine in the New Year? Click the link in our bio (https://vtly.co.uk/2G6AaZm) for more fitness trends of the future you need to know about. . . . . . #newyear #happynewyear #newyear2018 #2019 #welcome2019 #hello2019 #health #fitness #instahealth #fit #fitspo #fitfam #workout #workoutmotivation #workoutvideo #gym #health #workoutideas #cardio #fitnesstrend #trends #2019trend #ninjawarrior #boxing

It’s time to #sweatforyoursoul ! This week I was actually CALLED out!! @fitbylemon & @coachgq sent me this video of them doing this killer challenge and asked if I could do it. Are you serious boys?!? So naturally I had to do it PLUS throw in some single leg!! Guess what boys, challenge accepted 💪 • Who’s ready to join the team?? Let’s keep this community movers going! Let’s inspire, empower, and motivate one another to challenge our bodies once a week with something we may not have otherwise done!! ❤️ • Beats by my son @la_keys_official 🎶 • • • • • • #pushupseveryday #pikehold #corechallenge #fullbodyworkouts #plankworkout #fitnesscommunity #fitchallenge

Meet @Kiara_Burkett Performance Specialist . Kiaras life-long passion for fitness and athleticism brings her to Paradigm Sport where she motivates clients encouraging fun and enjoyment while training. . She is an athlete and has been an athlete in training from her youth through college. She played Division I soccer for Santa Clara University. Outside the training center she enjoys cooking, being outdoors and traveling. . Kiara is a Santa Clara University graduate, BA in Public Health, Spanish minor. She is a Certified Personal Trainer (NASM) and is continuing her education to become a nurse. . Thank you @kiara_burkett for all your hard work and dedication to Paradigm Sport! #TRAINLIKEITMATTERS 📸@santaella_media . . . . #fitgram #powerfulwomen #movementculture #kettlebellswing #kettlebellqueen #workoutideas #movementlifestyle #kbflow #movementismedicine #girlswholift #gertnergrind #meetmeaatthetop #strongasswomen #unbothered #itsalifestyle #cardioworkout #fitgirlsguide #fitgirlsguide #weightliftinggirls #gymaholic #fitnesstips #eatcleantrainhard #girlswithmuscle #onlinetraining #santacruzcalifornia #santacruzgym #santacruzlifestyle #trainlikeitmatters

Whats better than finishing your workout? Its when you finish Like a champ! Try this one in your next shoulder session! DB lateral, front and rear delt raises! 3x10/10/10 Kapooow 💥 And thanks to my bro @martinsamson_ For filming even when it was his lunch time at work 😂😍🏆❤️ - - - reklame @denkeysport - - #simplyshredded #tjeamdenkey #bodybuildingcom #benchpres #reklame #shredded #denkeysport #classicphysique #mensphysique #vqfit #ifbb #alphalete #summershredding #instagrambodybuilding #classicbodybuilding #bodybuilder #mrolympia #gymlife #gymrat #gymaddict #workoutmotivation @denkeysport #workoutvideo #gymvideoes #workoutideas #fitnessvideoes #fitlife

Workout 2 from series One equipment workout- slam ball 5 exercises 1. Shoulder press and lunges 2. Ball slams 3. Press and burpees 4. Side to side Ball push ups 5. Sit up with arm raises Repeat all 3 x 15 repetitions each Have a go... . . . . . . . . . . . . . . . . . . . #homeexerciseguide #homeworkouts #slamball #slamballworkout #fitfriends #madfitness #fitsagram #workoutideas #workoutinspo #fitover40 #fitafter40 #fitnessgoals #homeexercises #oneequipmentworkout

During these dark days of winter its important to look forward to something in order to get moving. For myself I am looking forward to adding some size, especially arm size before the month of March arrives. Thinking this way will hold you accountable to you! You can use the alternating bicep curl to target both head of the biceps. As one dumbbell curls the other rests. This then serves to increase the amount of force the bicep produces because while the dumbbell is in motion continuously, momentum starts to reduce the force which can be produced. Give this one a try and get stronger by doing more reps or more weight. #trainerinthe416 #dumbbells #biceocurls #bodybuilding #newyear #2019 #holidays #gym #workout #workoutideas #monday #mondaymotivation #toronto #yyz #416 #torontotrainer

Education is key to success whether your in school or you own your own business. Picking up a book and learning new things will get you further in life. Especially your field of study! Its never to late to pick up a book! • I really think 98 percent of your weight loss comes from your mind! You wanna know why? You cant diet right if you dont believe you can. You have to think in your mind where you wanna be and how your going to achieve that goal! • #ketohappy #fitnesseducation #fitnesseducationnetwork #fitnesseducation #markham #thornhill #fitlife #trainhard #activeliving #gymlife #healthandfitness #gettoned #fitnesstransformation #fitnessvideo #musclework #fitnessaddicts #cardioworkout #calorieburn #weightsworkout #fitnessroutine #workoutinspo #getinshape #strengthtraining #fitnesschallenge #fitnessforlife #weightsforwomen #womenstrong #workoutideas #exercisemotivation #ketosis

How to TRAIN your GLUTES!! - - 📌SAVE FOR LATER. - - This is a great list that you need to save for later so you can reference some really great butt exercises. Many different ways to train the glutes, but these are a few of my favorites. If you have any questions, feedback let me know. # 🕹Pick 3-4 exercises. Do 12-20 reps of each one. Do 3 total sets. Pick the ones that you have equipment too. # ✌🏻Tag a friend. Comment with some feedback. - #bustostraining #abilenepersonaltrainer #bootygains🍑

Merry Christmas to everyone❄️😂 Tag a friend who would like to spend a good Christmas 💯 - Follow @streetelite_calisthenics for more insane content 💪🏼

Core & More🔥. Tag a friend that would love this📌and Save for later❤️. Swipe👈 for individual exercises. ________________________________ . ✏️ 5 Exercises. . ⏰ 30 sec. of each exercise on each side. . 💥 3-5 rounds. . 🗣 As always remember to tag me if you do these workouts so I can share all your great work in my stories💙. . . @home.abs . . #workoutoftheday #coreworkout #coreandmore #coreexercises #abexercises #abworkout #coreworkouts #coretraining #sixpackworkout #sixpackabs #sixpackfemmes #corestrength #corestability #medicineballworkout #medicineball #functionalfitness #homeworkouts #athomeworkouts #homefitness #workoutanywhere #homeabs #workoutvideos #fitnessvideos #gymvideos #workoutroutine #workoutideas #womensfitness @sixpackfemmes @homeabs @girlyexercises @lazygirlabs @gununegzersizi @home.exercises @homeworkouts_4u

🔥EXERCISE OF THE DAY🔥 - 🔥Today’s exercises will combine some great upper body and core circuit. Depending on your level of fitness you can add the Bosu Ball and alternate your feet🔥 - 💥Do 2 rounds for 30 seconds💥 - 🎬For more workouts subscribe to my you tube channel Ralph Roberts Training🎬

SMITH MACHINE CHEST WORKOUT - Decline press - Flat press - Low incline press - Incline press 2 sets of each, between 10-15 reps, each with a superset of a plate press (match the reps). I also finished with 2 sets flat and 2 sets incline of DB flys 💪 This sesh is a winner if you have a busy gym, all you need is a smith machine, a bench and plates 👌 #smithmachine #pecs #benchpress #chestday #workout #chestworkout #workoutroutine #workouttips #muscle #gym #modelling #fitness #fitnessmodel #fitnessmotivation #model #bodybuilding #gymlife #shreddedunion #fitness #aesthetics #aesthetic #fitnesstips #workoutideas #bodybuildingmotivation #mensphysique #musclemodel #fitfam #instafit #fitstagram #bodygoals

✖️SCALES SHMALES 🎛✖️ . If I came across a set of scales in a dark alley, I sure as hell wouldn’t trust them 🙄. Cheeky f*ckers . We stand on a glass platform, we look down and what stares back at us a number that indicates our mass 🐢 . Maybe its double figures, maybes its triple figures, but whatever it is, we allow it to consume us 😔 . We focus on it. We dwell on it. We allow it to ruin our day 🤬 . We think that we are less of a human when that number is bigger. We begin to let that number define us. We let it make us sad. We let it make us feel like a piece of shit. . But here’s the reality... That number is your mass. That’s it. It’s the combined total of your bones, your skin, your organs, your muscles and your fat. . It doesn’t dictate who you are. It does not define you. It does not depict your worth. Your bodys weight is irrelevant to who you are as a human being. . Here’s a fun story: yesterday I checked in and from the same time last week I was +400g. Today I jumped on the scale out of interest and I was 1.6kg lighter than yesterday 🍍 . Pretty frustrating but that’s the reality. Scales can be impacted by specifically 1,673,487,982 factors, like sleep, stress, time of the month, high sodium meals, lots of water, not enough water, if you have or haven’t poo’d 💩, high amounts of carbs the night before, the list is E N D L E S S 🐢 . Stop letting the scale dictate your happiness and rather use it as ONE measure of progress amongst taking measurements, pictures, how your clothes are fitting, your strength in the gym, your happiness levels, energy levels and how much better you’re feeling with yourself ❤️ . Dont let it consume you. Its just a number. Like your age. Use it solely as an indication of progress and nothing else 🦄 . Ps. If you are struggling with your weight, click the link in my bio and sign up for 12 Days of Katemas - 12 days of tips you NEED in order to be successful in weight loss. Why are you still reading this? Go. NOW! @katepurtle . . . . . #persistencepays #onlinecoaching #weightlosscoaching #onlinefitnesschallenge #personaltrainerlife #workoutideas #fatlossgoals #fitgoals #girlswholift #weightlossjourney #katepurtle

Never let anybody steal your light from you. #happymondayfolks 🏃🏾‍♂️🏋🏼‍♀️🏃🏽‍♀️💪🏾 #legworkout #legday #legs #Homeworkouts #Homeworkout #gym #glutesday #healthylife #hamstringworkout #hamstrings #glutes #gluteworkout #buttworkout #herbalife💚 #workoutideas #workout #squats #quads #gymlife #fitmom #fitnesscoach #fitnessmodel #gymhelp #buttworkout #motivation #calfworkout #bostonfitness Follow ➡️➡️➡️➡️ @mydearestgramers Follow ➡️➡️➡️➡️@mydearestgramers

🔥Fat Loss Tip!!!🔥 . . How to stay lean all year long? ➡️By maximizing the efficiency of your workouts! . . Add that extra fat loss element by making sure your heart rate stays ELEVATED the whole time. . . 👉🏻I do this by adding small cardio activities in between the sets, during part of the rest period. . . 💪🏻Choose things like: ✅Toe taps ✅Side shuffles ✅Squat jumps ✅Jumping jacks . . For more weight loss and fat loss tips follow @nikkicohnbyrd . . #welliancenation #fatloss #fatlosstips #weightloss #weightlosstips #workout #fitness #nutrition #wellness #health #wellnesscoach #workoutideas #workoutinstruction #workoutmotivation #weightlosssuccess #weightlossinspiration #lastingweightloss #weightlosstip #weightlosstipsforwomen #transform #weightlosspsychology

I had no desire to workout today. I overslept and had a day FULL of stuff do and got so pretty shitty news. I literally wanted to drown in a bottle of moscato & a family size bag of Doritos.⁣ ⁣ Then, I chatted with one of my rockstar coaches and a good friend of mine who basically told me to snap tf’ out of it and get my workout done. That shit happens life happens and we HAVE to control our controllable’s.⁣ ⁣ So I did just that I controlled what I could control threw back my momma crack and just did it! For sure wasn’t my best but I did something for ME in a time that it’s so hard to focus on myself.⁣ ⁣ Y’all it’s Monday a day for new starts a day to start over or restart... WHY NOT YOU? Everyone has 20 minutes... even me.

Taking the fear out of fitness Part 2: Assessment is everything Back2Lifers. It doesn’t matter why you’re coming to see me (fat loss, gain strength, build muscle, etc). Assessment is always something I’ll place a high priority on, because it matters. Why does it matter? You may he training inefficiently or unsafe based on your mobility. Here I go through the wall arm slide test. If this is not passed we really shouldn’t be doing any overhead movements ESPECIALLY if they’re loaded. Proper assessment and identifying opportunities is how we take the fear out of fitness 😊💪 #markham #thornhill #fitlife #trainhard #activeliving #gymlife #healthandfitness #gettoned #fitnesstransformation #fitnessvideo #musclework #fitnessaddicts #cardioworkout #calorieburn #weightsworkout #fitnessroutine #workoutinspo #getinshape #strengthtraining #fitnesschallenge #fitnessforlife #weightsforwomen #womenstrong #fitnesseducation #fitnessroutine #workoutideas #exercisemotivation #markhamfitness #back2lifefitness

Monday ... is my #bootiful day 💛✨ . What are your favorite muscles to train? I adore doing legs, glutes and back, I used to love shoulders and chest workout, but when I was increasing weight and I guess I didn’t know how to stop, the DM I used to work on my shoulders were 15kg each and I got injured, since then only light weight till 10pounds each dumbbell and high reps are the perfect combo for my delts! What I don’t like is to do any #abs exercises and each time I promise myself I start tomorrow and never do;) eventually in yoga I found a lot of core exercises, since I attend yoga classes once a week, I decided that it is a perfect compromise between me and my abs 🧐😂🤣 . Have a great week, guys ❤️✨ . 10th of December 2018 (112 days) 🇺🇸 . #glutes #legsworkout #bootybuilding #christmas #workoutideas #legsday #gym #runkeeper #runner #halfmarathon #miami #miamibeach #miamimarathon #5K #fitness #fitgirl #lululemon #reebok #traininsane #triathlon

Team Sprint Finisher #fit #fitness #strong #workout #personaltrainer

Ball plank rolls with pushup. 💪 #fit #fitness #strong #personaltrainer #workout

Hoy empieza la cuenta regresiva #theBigChallengeLamasterclassSBZ a 6 días para #TheBigChallengeSBZ ! Y contando ... Últimas entradas Sistema TICKETEK , Tiendas Falabella y punto de venta Mujeres en forma (recoleta) 👉15 DICIEMBRE 17:00 hrs CENTRO DE CONFERENCIAS CROWNE PLAZA SANTIAGO 🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥 #fitnessgirl #strongwoman #Smilefitness #HIIT #WorkItOut #FitnessMotivation #FitnessInspiration #Fitspiration #WorkoutIdeas #HighIntensity #BeastMode #Bootcamp #FitMotivation #Motivation #NoPainNoGain #PushYourLimits #GroupFitness #WorkoutClass #STRONGbyZumba #SBZ #SBZcrew #SBZresults #SBZclass #SyncToTheBeat #SweatToTheBeat #FeelEveryBeat #SBZCHILE

today’s leg day fueled by @cityfurniture ‘s stash of fresh baked chocolate chip cookies that i definitely put a dent in yesterday (was just tryna buy a couch) (walked out 3 pounds heavier)🍪 - the full workout⬇️ - -hip thrusts - -landmine squats -landmine RDLs -landmine wide stance RDL/sumo squat combooo -reverse hyperextensions -kettlebell swings - -leg press (2 foot stances: high & wide and shoulder width apart)

today’s WORKOUT💪🏼 give it a try: first #MOBILITY then ads FAST as you can: 6 ROUNDS - 200 m row - 20 wallballs my time: 11:24 straight into ENDLESS ARM PUMP 💪🏼 I will pick an exercise & do it until failure! keep rotating through different exercises & MAKE IT BURN 🔥 breathe & embrace the discomfort ✨

DUMBBELL ONLY BOOTY/LEG WORKOUT🍑🤗 - Swipe & Save❕❕ - You’re going to have the best booty pump everrrrr! Make sure to get the “ugly butt squeeze” in when completing each of these!✨ - 1️⃣ Hip Thrusts *Drop Set* (complete these back to back) 12 reps weighted 15 reps unweighted 4 sets 2️⃣ Glute Kickbacks *Drop Set* 6-8 reps weighted 20 reps unweighted 4 sets 3️⃣ Stiff Leg Deadlifts 15 reps x 4 sets 4️⃣ Booty squeeze w/ dumbbell (Not sure what these are actually called but they are bomb! Don’t forget to squeeezeeee the peach🍑) 10 reps x 5 sets #workoutsforwomen #workoutroutine #workoutvideos #workoutplan #workoutideas #workouts #workoutmotivation #workout #workoutvideo #workoutsforwomen #girlswholift #girlsthatlift #bootybuilding #bootybuilder #gluteworkout #glutesworkout #buttworkout #bootyworkout #bootyworkouts #dumbbellworkout #likesforlikes #likeforlikes

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