Berenice Fitzpatrick (@ladyfit) instagram网页版-veryins.com
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Berenice Fitzpatrick ◾️Personal Trainer since 2012 ◾️Owner Ladyfitzness studio ◾️Co-owner @confidence_360 ◾️@tilyoucollapse code LADYFIT ◾️@1upnutrition code ladyfit

SHOULDERS & TRICEPS
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LIKE & BOOKMARK
1️⃣ Close & wide press
2️⃣ Elbow bent lateral raise
15 each x 4
3️⃣ Lateral raise
4️⃣ Upright row
5️⃣ Front raise
15 each x 4
6️⃣ Pullover
7️⃣ tricep press
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Outfit @tilyoucollapse
NEW animal print coming soon!
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Workout powdered by @1upnutrition
Code ladyfit
SHOULDERS & TRICEPS . LIKE & BOOKMARK 1️⃣ Close & wide press 2️⃣ Elbow bent lateral raise 15 each x 4 3️⃣ Lateral raise 4️⃣ Upright row 5️⃣ Front raise 15 each x 4 6️⃣ Pullover 7️⃣ tricep press . Outfit @tilyoucollapse NEW animal print coming soon! . Workout powdered by @1upnutrition Code ladyfit
KILLER FULL BODY WORKOUT 🏋️‍♀️ I love full body training especially when I’m on vacation. This workout takes up little to no space & all you need is some free weights!

I did my entire workout in a tiny corner at the gym. I usually don’t care about taking up space in the gym but this gym is small so I feel bad running around like a bunny on crack 😂

Give it a try next time you want to hit multiple muscles & get your cardio in at the same time!

Don’t forget to LIKE & BOOKMARK

Super set 1
1️⃣ Alternating KB row
2️⃣ KB swings
15 each x 4
3️⃣ Barbell rows
4️⃣ Single arm rear row
15 each x 4
5️⃣ renegade row
6️⃣ Kneeling squat w/ punch
15 each x 4
7️⃣ Plate deadlift to press
8️⃣ Plate squat & chest press
15 each x 4
9️⃣ Ball deadlift/squat to curl/press
🔟 Overhead squat
15 x 4
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Outfit @tilyoucollapse
Restock of effortless solid colors
Friday 12pm PST
Code ladyfit
KILLER FULL BODY WORKOUT 🏋️‍♀️ I love full body training especially when I’m on vacation. This workout takes up little to no space & all you need is some free weights! I did my entire workout in a tiny corner at the gym. I usually don’t care about taking up space in the gym but this gym is small so I feel bad running around like a bunny on crack 😂 Give it a try next time you want to hit multiple muscles & get your cardio in at the same time! Don’t forget to LIKE & BOOKMARK Super set 1 1️⃣ Alternating KB row 2️⃣ KB swings 15 each x 4 3️⃣ Barbell rows 4️⃣ Single arm rear row 15 each x 4 5️⃣ renegade row 6️⃣ Kneeling squat w/ punch 15 each x 4 7️⃣ Plate deadlift to press 8️⃣ Plate squat & chest press 15 each x 4 9️⃣ Ball deadlift/squat to curl/press 🔟 Overhead squat 15 x 4 . Outfit @tilyoucollapse Restock of effortless solid colors Friday 12pm PST Code ladyfit
Physique update post traveling ✈️
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I don’t know about you guys but when I travel I feel like crap 💩I get bloated from flying, not drinking enough water, being stressed, not sleeping & eating too many snacks 🤪 on top of that I feel achy from sitting down for too long & I’m exhausted due to being up for 24 hours. I’m always up a full day when I travel because of the time difference 😳 it’s terrible.
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The day I arrive I’m always heavier & I look completely different. It only takes 10-12 hours for my body to bounce back.These videos are from this morning 💪🏻 feeling pretty good about how I look.
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My number 1 tip for getting rid of traveling bloat is to NOT STRESS! Don’t stress about the extra food you’re eating or about not being on your regular routine. That stress will cause more water retention 😰 and it will also make you feel bad about yourself during your trip. Stress will also cause digestive issues & that will add to the bloating + cause discomfort.
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The other 2 things are sleep & water! Make sure you get a good night of sleep after you travel & drink a lot of water. Resting & drinking a lot of water will help flush out all the extra water weight.
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Notice that I didn’t say anything about restricting food 🤪 I’ve said this before & I will say it again. Restricting calories does more harm than good. Most of the time restriction leads to over eating. I’ve noticed that I eat less when I just go with the flow and listen to my body. When I try to restrict I eventually give in & eat so much because I felt restricted. Overeating then leads to negative feelings & that ruins my vacation. That’s why I don’t restrict my calories when I’m away from home.
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I’m sharing this because I know how it feels to be worried about your physique when you travel. You don’t have to gain a lot of weight when you’re off your routine. The more flexible you are the easier it will be to maintain. I think that’s why I’m able to maintain my physique even when I eat a lot & workout less.
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Sorry for the lack of workout posts 😆 I don’t think I’ll film any this week. I have a few workouts I have saved from last week so I will post that this week ❤️
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Outfit @tilyoucollapse
Code ladyfit
Physique update post traveling ✈️ . I don’t know about you guys but when I travel I feel like crap 💩I get bloated from flying, not drinking enough water, being stressed, not sleeping & eating too many snacks 🤪 on top of that I feel achy from sitting down for too long & I’m exhausted due to being up for 24 hours. I’m always up a full day when I travel because of the time difference 😳 it’s terrible. . The day I arrive I’m always heavier & I look completely different. It only takes 10-12 hours for my body to bounce back.These videos are from this morning 💪🏻 feeling pretty good about how I look. . My number 1 tip for getting rid of traveling bloat is to NOT STRESS! Don’t stress about the extra food you’re eating or about not being on your regular routine. That stress will cause more water retention 😰 and it will also make you feel bad about yourself during your trip. Stress will also cause digestive issues & that will add to the bloating + cause discomfort. . The other 2 things are sleep & water! Make sure you get a good night of sleep after you travel & drink a lot of water. Resting & drinking a lot of water will help flush out all the extra water weight. . Notice that I didn’t say anything about restricting food 🤪 I’ve said this before & I will say it again. Restricting calories does more harm than good. Most of the time restriction leads to over eating. I’ve noticed that I eat less when I just go with the flow and listen to my body. When I try to restrict I eventually give in & eat so much because I felt restricted. Overeating then leads to negative feelings & that ruins my vacation. That’s why I don’t restrict my calories when I’m away from home. . I’m sharing this because I know how it feels to be worried about your physique when you travel. You don’t have to gain a lot of weight when you’re off your routine. The more flexible you are the easier it will be to maintain. I think that’s why I’m able to maintain my physique even when I eat a lot & workout less. . Sorry for the lack of workout posts 😆 I don’t think I’ll film any this week. I have a few workouts I have saved from last week so I will post that this week ❤️ . Outfit @tilyoucollapse Code ladyfit
Went in to the gym this morning thinking I was going to have a crappy workout 😏 but it turned out to be really good 😤

I Love starting Monday’s strong 💪🏻 Like & bookmark so you can give it a try this week! I promise it’s a good one 🙌🏻 This workout will target EVERYTHING
✅ Legs
✅ Glutes
✅ Back
✅ Shoulders
✅ Arms
✅ Abs
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1️⃣ Deep step up w/ curl
2️⃣ Push up w/ box jump
3️⃣ Front raise to tricep press
15 each x 4
4️⃣ Row with glute thrust
5️⃣ Squat & press
6️⃣ Lateral to front raise
15 each x 4
7️⃣ Jumping lunge w/ ball
8️⃣ Plank jack w/ shoulder tap
9️⃣ Alternating knee tuck sit up
15 each x 4
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Workout powered by @1upnutrition
Code ladyfit
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Outfit @tilyoucollapse
Code ladyfit
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Earbuds @tribit_audio
Went in to the gym this morning thinking I was going to have a crappy workout 😏 but it turned out to be really good 😤 I Love starting Monday’s strong 💪🏻 Like & bookmark so you can give it a try this week! I promise it’s a good one 🙌🏻 This workout will target EVERYTHING ✅ Legs ✅ Glutes ✅ Back ✅ Shoulders ✅ Arms ✅ Abs . 1️⃣ Deep step up w/ curl 2️⃣ Push up w/ box jump 3️⃣ Front raise to tricep press 15 each x 4 4️⃣ Row with glute thrust 5️⃣ Squat & press 6️⃣ Lateral to front raise 15 each x 4 7️⃣ Jumping lunge w/ ball 8️⃣ Plank jack w/ shoulder tap 9️⃣ Alternating knee tuck sit up 15 each x 4 . Workout powered by @1upnutrition Code ladyfit . Outfit @tilyoucollapse Code ladyfit . Earbuds @tribit_audio
Oh hey 👋 happy Friday everyone 😊 another week down ✅ this year is FLYING by!
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Anyways I trained upper body yesterday & filmed it for you guys. I rarely post full upper body workouts so make sure you LIKE & SAVE this post so you can try it later 🙌🏻
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1️⃣ Lat pull down
2️⃣ Plate upright row
3️⃣ Plate curl to tricep press
10-12 each x 4
4️⃣ Lateral raise
5️⃣ Wide bar press
6️⃣ Alternating front raise
10-12 each x 4
7️⃣ Rear delt raise
8️⃣ Rear delt row
9️⃣ TRX pull up
10-12 each x 4
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Outfit is from @tilyoucollapse 😍 TYC is killing it this year 🙌🏻 this camo set releases TODAY at 12pm PST 🙌🏻 my mini review is on my story so go check it out before it disappears!
There will be a bunch of other cute stuff releasing today so make sure you stay updated on my story!
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Use my code ladyfit for a discount
@tilyoucollapse
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#backworkout #shoulderworkout #upperbodyworkout #workoutmotivation #workoutvideos #gyminspo #gymoutfits #flexfriday #leggings #fitness #motivation
Oh hey 👋 happy Friday everyone 😊 another week down ✅ this year is FLYING by! . Anyways I trained upper body yesterday & filmed it for you guys. I rarely post full upper body workouts so make sure you LIKE & SAVE this post so you can try it later 🙌🏻 . 1️⃣ Lat pull down 2️⃣ Plate upright row 3️⃣ Plate curl to tricep press 10-12 each x 4 4️⃣ Lateral raise 5️⃣ Wide bar press 6️⃣ Alternating front raise 10-12 each x 4 7️⃣ Rear delt raise 8️⃣ Rear delt row 9️⃣ TRX pull up 10-12 each x 4 . Outfit is from @tilyoucollapse 😍 TYC is killing it this year 🙌🏻 this camo set releases TODAY at 12pm PST 🙌🏻 my mini review is on my story so go check it out before it disappears! There will be a bunch of other cute stuff releasing today so make sure you stay updated on my story! . Use my code ladyfit for a discount @tilyoucollapse . . . #backworkout #shoulderworkout #upperbodyworkout #workoutmotivation #workoutvideos #gyminspo #gymoutfits #flexfriday #leggings #fitness #motivation
Fun & challenging full body workout 🏋️‍♀️ Give this a try this week 🙌🏻 Like & save for later
Super set 1 (15 each x4)
1️⃣ Single arm burpee
2️⃣ Lunge hold lateral
3️⃣ Rear lunge knee tuck press
Super set 2 (15 each x 4)
4️⃣ Pile squat w/ front raise
5️⃣ Incline push up
6️⃣ Palms down to regular row
Super set 3 (15 each x 4)
7️⃣ Squat & press
8️⃣ Dynamic plank to push up
9️⃣ Band row jump squat

Seriously this workout was so challenging but I had a blast! These are the type of workouts that I really enjoy 🙌🏻 definitely give this a try.

Outfit @tilyoucollapse
Next release is this Friday
Code ladyfit

Workout powered by @1upnutrition
Code ladyfit
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#fatloss #cardioworkout #functionaltraining #fullbodyworkout #abs #workoutmotivation #fitness #summershredding2019 #gymmotivation #fitspo #bodybuilding #hiitworkout
Fun & challenging full body workout 🏋️‍♀️ Give this a try this week 🙌🏻 Like & save for later Super set 1 (15 each x4) 1️⃣ Single arm burpee 2️⃣ Lunge hold lateral 3️⃣ Rear lunge knee tuck press Super set 2 (15 each x 4) 4️⃣ Pile squat w/ front raise 5️⃣ Incline push up 6️⃣ Palms down to regular row Super set 3 (15 each x 4) 7️⃣ Squat & press 8️⃣ Dynamic plank to push up 9️⃣ Band row jump squat Seriously this workout was so challenging but I had a blast! These are the type of workouts that I really enjoy 🙌🏻 definitely give this a try. Outfit @tilyoucollapse Next release is this Friday Code ladyfit Workout powered by @1upnutrition Code ladyfit . . . #fatloss #cardioworkout #functionaltraining #fullbodyworkout #abs #workoutmotivation #fitness #summershredding2019 #gymmotivation #fitspo #bodybuilding #hiitworkout
I started my workout today with the basic compound exercises for legs but I quit after a few sets of squats because I wasn’t in to it 🤷🏻‍♀️ I don’t like to follow workouts that I don’t enjoy so I restarted my workout & this is what I did 🏋️‍♀️ 👇🏻it was KILLER 🔥

LIKE & SAVE for later
1️⃣ Goblet squat
(glute focused)
2️⃣ Feet elevated goblet squat
(Quad focused)
5 sets 15 each

3️⃣ Split squat
4️⃣ Staggered deadlift
5 sets 15 each

5️⃣ Overhead lunge w/ knee tuck
6️⃣ Overhead jumping lunge
5 sets 15 each

7️⃣ Incline run 15 incline 9 speed
8️⃣ Banded deadmill
9️⃣ Banded pop squat
40 second run 20 second deadmill
20 pop squats x 4 rounds

Bands @bforcebands
Code ladyfit20

Outfit @tilyoucollapse
Code ladyfit

Workout powered by @1upnutrition
Code ladyfit
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Tan @rossaselftanning
Code ladyfit
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#egworkout #legday #workoutmotivation #fitnessinspiration #fitness #workouts #healthandfitness #gymmotivation #1upnutrition #cardioworkout #bodybuilding #girlswholift
I started my workout today with the basic compound exercises for legs but I quit after a few sets of squats because I wasn’t in to it 🤷🏻‍♀️ I don’t like to follow workouts that I don’t enjoy so I restarted my workout & this is what I did 🏋️‍♀️ 👇🏻it was KILLER 🔥 LIKE & SAVE for later 1️⃣ Goblet squat (glute focused) 2️⃣ Feet elevated goblet squat (Quad focused) 5 sets 15 each 3️⃣ Split squat 4️⃣ Staggered deadlift 5 sets 15 each 5️⃣ Overhead lunge w/ knee tuck 6️⃣ Overhead jumping lunge 5 sets 15 each 7️⃣ Incline run 15 incline 9 speed 8️⃣ Banded deadmill 9️⃣ Banded pop squat 40 second run 20 second deadmill 20 pop squats x 4 rounds Bands @bforcebands Code ladyfit20 Outfit @tilyoucollapse Code ladyfit Workout powered by @1upnutrition Code ladyfit . Tan @rossaselftanning Code ladyfit . #egworkout #legday #workoutmotivation #fitnessinspiration #fitness #workouts #healthandfitness #gymmotivation #1upnutrition #cardioworkout #bodybuilding #girlswholift
I’ve been feeling like crap for a long time 😓 I’m the type of person that would rather not know if something is wrong so I avoided doctor for years.
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All the symptoms I’ve been experiencing
▪️Depression
▪️Anxiety
▪️Fatigue
▪️Painful period
▪️Hot flashes
▪️irritability
▪️Reduced sex drive
▪️Thinning-brittle hair
▪️Blurred vision
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I’m finally getting things checked out by Lindsay at @confidence_360 🙌🏻 I started with #ivtheraphy & I already feel so much better. My first IV was the performance IV with a vitamin C booster. Within a few hours I felt my energy levels increase, my mental clarity was better & my muscles felt fuller. I’m planning on doing IV therapy biweekly so I will keep you guys updated on what I chose to do next. There’s a few different ones that we will offer at @confidence_360 so make sure you follow the IG page so you can learn more.
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The next step for me is getting my hormones checked to make sure everything is ok. I should get my blood work results this week so I will keep you guys updated.
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I know so many of us don’t feel 100% but we don’t do anything about it. Some of you probably don’t even know something is “off” because you don’t know what feeling good really feels like. This is a reminder to speak up if you think something is wrong. Talk to your doctor & tell him/her exactly how you’re feeling  both physically & mentally.
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I’m excited & nervous for this next step in my health/fitness journey. I’m going to be sharing my entire journey with you guys so if you have any questions please ask below!
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If you’re in CT & want to work with us at @confidence_360 please contact me ASAP! Grand opening is May 11th 🙌🏻
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Services we will offer
🔸Personal training
🔸Nutrition coaching
🔸Fat loss treatments
🔸IV therapy
🔸Vitamin/Amino boosters
🔸Hormone therapy
🔸Vaginal/Skin rejuvenation
🔸FormaV for Urinary incontinence & sexual dysfunction
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Treatments for
🔸Scars
🔸Skin laxity associated with aging, significant weight loss & pregnancy
🔸Fine lines, wrinkles, uneven skin tone, acne scars & irregular texture.
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I just wanted to give you guys an update on my current situation. I love being able to share everything with you guys ❤️
I’ve been feeling like crap for a long time 😓 I’m the type of person that would rather not know if something is wrong so I avoided doctor for years. . All the symptoms I’ve been experiencing ▪️Depression ▪️Anxiety ▪️Fatigue ▪️Painful period ▪️Hot flashes ▪️irritability ▪️Reduced sex drive ▪️Thinning-brittle hair ▪️Blurred vision . I’m finally getting things checked out by Lindsay at @confidence_360 🙌🏻 I started with #ivtheraphy & I already feel so much better. My first IV was the performance IV with a vitamin C booster. Within a few hours I felt my energy levels increase, my mental clarity was better & my muscles felt fuller. I’m planning on doing IV therapy biweekly so I will keep you guys updated on what I chose to do next. There’s a few different ones that we will offer at @confidence_360 so make sure you follow the IG page so you can learn more. . The next step for me is getting my hormones checked to make sure everything is ok. I should get my blood work results this week so I will keep you guys updated. . I know so many of us don’t feel 100% but we don’t do anything about it. Some of you probably don’t even know something is “off” because you don’t know what feeling good really feels like. This is a reminder to speak up if you think something is wrong. Talk to your doctor & tell him/her exactly how you’re feeling both physically & mentally. . I’m excited & nervous for this next step in my health/fitness journey. I’m going to be sharing my entire journey with you guys so if you have any questions please ask below! . If you’re in CT & want to work with us at @confidence_360 please contact me ASAP! Grand opening is May 11th 🙌🏻 . Services we will offer 🔸Personal training 🔸Nutrition coaching 🔸Fat loss treatments 🔸IV therapy 🔸Vitamin/Amino boosters 🔸Hormone therapy 🔸Vaginal/Skin rejuvenation 🔸FormaV for Urinary incontinence & sexual dysfunction - Treatments for 🔸Scars 🔸Skin laxity associated with aging, significant weight loss & pregnancy 🔸Fine lines, wrinkles, uneven skin tone, acne scars & irregular texture. . I just wanted to give you guys an update on my current situation. I love being able to share everything with you guys ❤️
Full body workout 💪🏻 some of my favorites to create! Love how fun & challenging they are!
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Swipe left and give this one a try!
Don’t forget to LIKE & SAVE for later!
Tag your gym partner 🙌🏻
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1️⃣ Lunge w/curl to press
2️⃣ Deadlift w/upright row
15 each x 10 minutes
3️⃣ Dumbbell snatch
4️⃣ Dumbbell lateral
15 each x 10 minutes
5️⃣ Alternating row
6️⃣ DB swing
15 each x 10 minutes
7️⃣ row/kickback/back extension
8️⃣ Dips
15 each x 10 minutes

If you try it let me know 👏🏻 Cute outfit from @tilyoucollapse
Code ladyfit

Workout powdered by @1upnutrition
Code ladyfit
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#legworkout #lowerbodyworkout #hamstringworkout #legcircuit #fullbodyworkout #fitness #fitnessmotivation #workoutinspiration #gluteworkout #legday #leggings #instagramfitness #motivation
Full body workout 💪🏻 some of my favorites to create! Love how fun & challenging they are! . Swipe left and give this one a try! Don’t forget to LIKE & SAVE for later! Tag your gym partner 🙌🏻 . 1️⃣ Lunge w/curl to press 2️⃣ Deadlift w/upright row 15 each x 10 minutes 3️⃣ Dumbbell snatch 4️⃣ Dumbbell lateral 15 each x 10 minutes 5️⃣ Alternating row 6️⃣ DB swing 15 each x 10 minutes 7️⃣ row/kickback/back extension 8️⃣ Dips 15 each x 10 minutes If you try it let me know 👏🏻 Cute outfit from @tilyoucollapse Code ladyfit Workout powdered by @1upnutrition Code ladyfit . . . #legworkout #lowerbodyworkout #hamstringworkout #legcircuit #fullbodyworkout #fitness #fitnessmotivation #workoutinspiration #gluteworkout #legday #leggings #instagramfitness #motivation
There’s no reason to be ashamed.You are not alone. Share your story & raise awareness #mentalhealthawareness
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2010 is when I started struggling with depression. I was in so much pain on the inside & I didn’t know what to do to make it go away. I started hurting myself because having physical pain made me feel better. I think it was because I could make that pain better. I also think taking care of my cuts made me feel like I was in control. I would go to sleep crying & I would wake up crying.
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I felt so alone ☹️
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In 2011 I left my life behind & moved across country. Moving was the best thing that I did for myself but that doesn’t mean I stopped struggling. Over the years I’ve battled depression & just recent anxiety.
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The one thing that has helped me through the past couple of years is talking about my issues. Telling my husband exactly how I’m feeling & speaking about it with you guys.
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To anyone suffering with mental issues, this is just a reminder that you’re not alone. I also want to remind you guys that talking to someone about it helps. You know what doesn’t help? Paying someone on Instagram with no credentials. Paying for some Ebook or challenge that’s suppose to “cure” you.
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Find a professional if you really need help. Talk to your family & friends but don’t trust someone on Instagram just because they’ve gone through something similar.
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Anyways I  just wanted to share my story with mental illness ❤️ I believe in speaking up!
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Here’s today’s workout 🏋️‍♀️
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I filmed it for you guys because it was 🔥
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1️⃣ Abduction machine 3x30
4 sets 10-12 each ⤵️
2️⃣ Barbell front bench squat
3️⃣ Barbell hip thrust
4️⃣ Barbell deadlift
5️⃣ Dumbbell hamstring curl
6️⃣ Cable kickback
7️⃣ Cable pull through
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Outfit @tilyoucollapse
Code ladyfit
There’s no reason to be ashamed.You are not alone. Share your story & raise awareness #mentalhealthawareness . 2010 is when I started struggling with depression. I was in so much pain on the inside & I didn’t know what to do to make it go away. I started hurting myself because having physical pain made me feel better. I think it was because I could make that pain better. I also think taking care of my cuts made me feel like I was in control. I would go to sleep crying & I would wake up crying. . I felt so alone ☹️ . In 2011 I left my life behind & moved across country. Moving was the best thing that I did for myself but that doesn’t mean I stopped struggling. Over the years I’ve battled depression & just recent anxiety. . The one thing that has helped me through the past couple of years is talking about my issues. Telling my husband exactly how I’m feeling & speaking about it with you guys. . To anyone suffering with mental issues, this is just a reminder that you’re not alone. I also want to remind you guys that talking to someone about it helps. You know what doesn’t help? Paying someone on Instagram with no credentials. Paying for some Ebook or challenge that’s suppose to “cure” you. . Find a professional if you really need help. Talk to your family & friends but don’t trust someone on Instagram just because they’ve gone through something similar. . Anyways I just wanted to share my story with mental illness ❤️ I believe in speaking up! . Here’s today’s workout 🏋️‍♀️ . I filmed it for you guys because it was 🔥 . 1️⃣ Abduction machine 3x30 4 sets 10-12 each ⤵️ 2️⃣ Barbell front bench squat 3️⃣ Barbell hip thrust 4️⃣ Barbell deadlift 5️⃣ Dumbbell hamstring curl 6️⃣ Cable kickback 7️⃣ Cable pull through . Outfit @tilyoucollapse Code ladyfit
BURN BODY FAT BEFORE SUMMER!
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One of the main goals my clients & most people have during this time of the year is to burn some body fat. I’m going to share a few tips to help you guys out! This is no BS 🙅🏻‍♀️ everything I’m going to share is the truth.
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Before I share my tips I want to let you guys know that you don’t need to get “summer ready” you don’t need to lose weight to have a better relationship with your body.You can work towards having a better self image without changing the way you look.
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With that said I understand that some of you still want to be leaner for summer. Just because someone wants to be leaner, doesn’t mean that they hate their current body.
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The tips I’m going to share are not extreme methods. You can incorporate some of these to your current routine & see results!
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Tip 1: Track your current intake for a full 7 days without making any changes. Use those numbers to create your deficit. Decrease just by 200-500 a day if your calories are high enough. If you’re currently eating 1500 or less and you’re maintaining then I would suggest you increase before trying to cut.
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Tip 2: Add more activity to your day. It doesn’t have to be a lot just go for a 10-15 min walk, take stairs, park farther, clean your house, play with your dogs or kids etc..
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Tip 3: Plan your week so you don’t miss fun events or date night. If you know you like to go out on certain days then plan your diet around that. Take 100 calories everyday & save it for the weekend. So if you start your diet at 1800 then 6 days a week eat 1700 & the extra 600 can be moved to the 7th day. That would give you 2400 calories on the 7th day so you can eat a bit more.
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Tip 4: Add high intensity training methods to your workouts. This will help increase your calorie burn = increase your deficit.
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This circuit is a great example! I did his after my shoulder workout. Burned an extra 150 calories in 11 minutes.
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30 seconds seconds each x 4
1️⃣ Kneeling ball wood chop
2️⃣ Mountain climbers
3️⃣ High knees
4️⃣ Ball toss w/ squat
5️⃣ Ball slam
6️⃣ High knee run/Jog/lateral run
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Use these tips & I guarantee you will see results before summer starts!
BURN BODY FAT BEFORE SUMMER! . One of the main goals my clients & most people have during this time of the year is to burn some body fat. I’m going to share a few tips to help you guys out! This is no BS 🙅🏻‍♀️ everything I’m going to share is the truth. . Before I share my tips I want to let you guys know that you don’t need to get “summer ready” you don’t need to lose weight to have a better relationship with your body.You can work towards having a better self image without changing the way you look. . With that said I understand that some of you still want to be leaner for summer. Just because someone wants to be leaner, doesn’t mean that they hate their current body. . The tips I’m going to share are not extreme methods. You can incorporate some of these to your current routine & see results! . Tip 1: Track your current intake for a full 7 days without making any changes. Use those numbers to create your deficit. Decrease just by 200-500 a day if your calories are high enough. If you’re currently eating 1500 or less and you’re maintaining then I would suggest you increase before trying to cut. . Tip 2: Add more activity to your day. It doesn’t have to be a lot just go for a 10-15 min walk, take stairs, park farther, clean your house, play with your dogs or kids etc.. . Tip 3: Plan your week so you don’t miss fun events or date night. If you know you like to go out on certain days then plan your diet around that. Take 100 calories everyday & save it for the weekend. So if you start your diet at 1800 then 6 days a week eat 1700 & the extra 600 can be moved to the 7th day. That would give you 2400 calories on the 7th day so you can eat a bit more. . Tip 4: Add high intensity training methods to your workouts. This will help increase your calorie burn = increase your deficit. . This circuit is a great example! I did his after my shoulder workout. Burned an extra 150 calories in 11 minutes. . 30 seconds seconds each x 4 1️⃣ Kneeling ball wood chop 2️⃣ Mountain climbers 3️⃣ High knees 4️⃣ Ball toss w/ squat 5️⃣ Ball slam 6️⃣ High knee run/Jog/lateral run . Use these tips & I guarantee you will see results before summer starts!
I woke up mentally exhausted today 😭 Monday’s are always rough for me. It’s my busiest day of the week & stress always takes over! I’m trying to find ways to manage my stress but I haven’t had any luck. Let me know if you have any ideas 😏 I really wanted to stay in bed this morning but staying in bed would of made things worse 😴 being stressed literally drains all my energy so I decided to keep my workout short today.

It was short but it was a good one! I was drenched in sweat at the end of 35 min.

Give it a try if you have limited time in the gym. You can also do this at home if you have some free weights.

Like & bookmark for later!

1️⃣ Staggered deadlift w/lunge
2️⃣ 1 &1/2 rep squat
3️⃣ Goodmorning w/ calf raise
4️⃣ KB lunge w/knee tuck
5️⃣ KB squat to deadlift
6️⃣ KB swings
10 each x 6 rounds
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Hope you guys are having a better Monday than me 🤪 Send me your positive vibes 🙌🏻 I need them!
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Workout powdered by @1upnutrition
Outfit @tilyoucollapse
Code ladyfit
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#legworkout #lowerbodyworkout #hamstringworkout #legcircuit #mondaymotivation #fitness #fitnessmotivation #workoutinspiration #gluteworkout #legday #leggings #instagramfitness #motivation
I woke up mentally exhausted today 😭 Monday’s are always rough for me. It’s my busiest day of the week & stress always takes over! I’m trying to find ways to manage my stress but I haven’t had any luck. Let me know if you have any ideas 😏 I really wanted to stay in bed this morning but staying in bed would of made things worse 😴 being stressed literally drains all my energy so I decided to keep my workout short today. It was short but it was a good one! I was drenched in sweat at the end of 35 min. Give it a try if you have limited time in the gym. You can also do this at home if you have some free weights. Like & bookmark for later! 1️⃣ Staggered deadlift w/lunge 2️⃣ 1 &1/2 rep squat 3️⃣ Goodmorning w/ calf raise 4️⃣ KB lunge w/knee tuck 5️⃣ KB squat to deadlift 6️⃣ KB swings 10 each x 6 rounds . Hope you guys are having a better Monday than me 🤪 Send me your positive vibes 🙌🏻 I need them! . Workout powdered by @1upnutrition Outfit @tilyoucollapse Code ladyfit . . . #legworkout #lowerbodyworkout #hamstringworkout #legcircuit #mondaymotivation #fitness #fitnessmotivation #workoutinspiration #gluteworkout #legday #leggings #instagramfitness #motivation