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1DB Full Body Training Program
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When you don’t feel like doing your 5-minute warm-up on the rower, bike, or foam roller…

Remember: this was my warm-up before every wrestling practice—twice a day—and it still is for the wrestlers training today with @andchiperi.

And if you’re a female wrestler worried about getting a thick neck or “too much muscle”—don’t be.
It’s part of building the strength you need to compete at your best.
I wish someone had told me that 25 years ago.

If you’re serious about performance, aesthetics come last.

Train like an athlete.
Warm up like one. 🏆

#chiperiFitness #wrestlerlife #athletementality #necktraining #foamrolling #performancefirst #warmupmatters #girlswrestling #warmuproutine #girlpower

When you don’t feel like doing your 5-minute warm-up on the rower, bike, or foam roller…

Remember: this was my warm-up before every wrestling practice—twice a day—and it still is for the wrestlers training today with @andchiperi.

And if you’re a female wrestler worried about getting a thick neck or “too much muscle”—don’t be.
It’s part of building the strength you need to compete at your best.
I wish someone had told me that 25 years ago.

If you’re serious about performance, aesthetics come last.

Train like an athlete.
Warm up like one. 🏆

#chiperiFitness #wrestlerlife #athletementality #necktraining #foamrolling #performancefirst #warmupmatters #girlswrestling #warmuproutine #girlpower

“The only way to get better is by putting in the reps—because work works.”

A little inspiration for the week ahead from Arnold’s Pump Club @schwarzenegger.

This reminds me of that summer when @marytabaie and I did pull-ups and push-ups every day—five days a week, for an entire month. And guess what? We got stronger. Our push-up and pull-up numbers went up, and our technique improved too.

So if you want to get better at something—inside or outside the gym—get the reps in. That’s how progress happens.

#getstrong #strengthtraining #fitnessmotivation #functionaltraining #workouts #fitmoms #wrestler #fullbodyworkout #coaching

“The only way to get better is by putting in the reps—because work works.”

A little inspiration for the week ahead from Arnold’s Pump Club @schwarzenegger.

This reminds me of that summer when @marytabaie and I did pull-ups and push-ups every day—five days a week, for an entire month. And guess what? We got stronger. Our push-up and pull-up numbers went up, and our technique improved too.

So if you want to get better at something—inside or outside the gym—get the reps in. That’s how progress happens.

#getstrong #strengthtraining #fitnessmotivation #functionaltraining #workouts #fitmoms #wrestler #fullbodyworkout #coaching

Busy? Traveling? Short on time?

If you’ve got one dumbbell and the will to move—this is for you.

NO EXCUSES 🗽

You can do workout anywhere. Repeat the program for 3 to 6 weeks, and adjust reps and weights to your level. The videos don’t have cues (yet), but they’ll only get better from here.

Head to the link to grab your FREE “1 DB FULL-BODY PROGRAM.”

P.s. Between training clients and parenting, finding time to create content is tough—but it feels great to have it done.

https://www.cristinachiperi.com/workouts

CODE: 0YWZM0

#workoutmotivation #functionaltraining #strengthtraining #getstrong #fitmom

Busy? Traveling? Short on time?

If you’ve got one dumbbell and the will to move—this is for you.

NO EXCUSES 🗽

You can do workout anywhere. Repeat the program for 3 to 6 weeks, and adjust reps and weights to your level. The videos don’t have cues (yet), but they’ll only get better from here.

Head to the link to grab your FREE “1 DB FULL-BODY PROGRAM.”

P.s. Between training clients and parenting, finding time to create content is tough—but it feels great to have it done.

https://www.cristinachiperi.com/workouts

CODE: 0YWZM0

#workoutmotivation #functionaltraining #strengthtraining #getstrong #fitmom

Not seeing glute gains? 🍑

Here’s why:

1. Not lifting heavy enough
2. Not training them directly/frequently
3. Poor form or half reps

NOT SO Quick fixes:

✔️ Focus on mind-muscle connection
✔️ Eat + Sleep (rest to grow)
✔️ Pick a heavier weight

OR get a trainer to help you. 🙌🏻

#strengthtraining #glutes #splitsquats #legday #fitnessmotivation #getstronger

Not seeing glute gains? 🍑

Here’s why:

1. Not lifting heavy enough
2. Not training them directly/frequently
3. Poor form or half reps

NOT SO Quick fixes:

✔️ Focus on mind-muscle connection
✔️ Eat + Sleep (rest to grow)
✔️ Pick a heavier weight

OR get a trainer to help you. 🙌🏻

#strengthtraining #glutes #splitsquats #legday #fitnessmotivation #getstronger

3 Reasons TO & NOT to STRETCH::

☀️ 1. Calms the Nervous System
Taking 3–5 deep breaths in each stretch helps activate your parasympathetic system (rest + recover), reducing stress and anxiety.

🧘‍♀️ 2. Deepens Body Awareness
Slowing down and tuning into your breath while you stretch helps you reconnect to your body, release tension, and move with more intention.

🦵 3. Improves Flexibility & Mobility
Breathwork helps your muscles relax more fully into a stretch—allowing for a greater range of motion over time without forcing it.

✨ Pro tip: Breathe into the tightness. Let your exhale guide the release.

💔 Stretching is great—but it’s not always the right choice. Here’s when to hold off:

🚫 1. You’re Cold or Not Warmed Up
Stretching cold muscles can increase the risk of strains. Start with gentle movement or dynamic mobility to prep your body first.

⚠️ 2. You’re Injured or in Acute Pain
Stretching through sharp pain or injury can worsen the issue. Pain is a cue to pause and protect—not push.

🍼 3. You’re Postpartum or Have Hypermobility
If your joints are already overly mobile (like many postpartum bodies or those with hypermobility), stretching can create more instability. Focus on stability and strength work first to support your body.

—

💡 Stretch smart, not just often.

#mindbody #stretch #mobility #breathwork #calmyourmind #strenthtraining #fitnessmotivation

3 Reasons TO & NOT to STRETCH::

☀️ 1. Calms the Nervous System
Taking 3–5 deep breaths in each stretch helps activate your parasympathetic system (rest + recover), reducing stress and anxiety.

🧘‍♀️ 2. Deepens Body Awareness
Slowing down and tuning into your breath while you stretch helps you reconnect to your body, release tension, and move with more intention.

🦵 3. Improves Flexibility & Mobility
Breathwork helps your muscles relax more fully into a stretch—allowing for a greater range of motion over time without forcing it.

✨ Pro tip: Breathe into the tightness. Let your exhale guide the release.

💔 Stretching is great—but it’s not always the right choice. Here’s when to hold off:

🚫 1. You’re Cold or Not Warmed Up
Stretching cold muscles can increase the risk of strains. Start with gentle movement or dynamic mobility to prep your body first.

⚠️ 2. You’re Injured or in Acute Pain
Stretching through sharp pain or injury can worsen the issue. Pain is a cue to pause and protect—not push.

🍼 3. You’re Postpartum or Have Hypermobility
If your joints are already overly mobile (like many postpartum bodies or those with hypermobility), stretching can create more instability. Focus on stability and strength work first to support your body.

—

💡 Stretch smart, not just often.

#mindbody #stretch #mobility #breathwork #calmyourmind #strenthtraining #fitnessmotivation

🔥 1DB Leg Burner

If I wanted to exhaust my legs I would do this Triset. All you need is one dumbbell, 12 reps per exercise, and 3–5 sets.

1. DB Goblet Squats - focus on control on the way down and power on the way up to fire up your quads and glutes.

2. Single DB Swings - this is all about the hip hinge— not a squat!

3. DB Deadlift Jumps - keep your weight in the heels to feel the glutes or on the ball of your feet for more quad burn.

Good Luck 🙌🏻

#legs #glutegains #buildmuscle #getstronger #dumbellworkout #fitnessmotivation #trainhard

🔥 1DB Leg Burner

If I wanted to exhaust my legs I would do this Triset. All you need is one dumbbell, 12 reps per exercise, and 3–5 sets.

1. DB Goblet Squats - focus on control on the way down and power on the way up to fire up your quads and glutes.

2. Single DB Swings - this is all about the hip hinge— not a squat!

3. DB Deadlift Jumps - keep your weight in the heels to feel the glutes or on the ball of your feet for more quad burn.

Good Luck 🙌🏻

#legs #glutegains #buildmuscle #getstronger #dumbellworkout #fitnessmotivation #trainhard

HIP THRUST MISTAKE 🚨

One of the most common compensations I see during hip thrusts is rib flaring and spinal extension—basically relaxing the spine and pushing the ribs up instead of driving through the hips.⁣
⁣
When this happens, the work shifts away from your glutes and into your lower back. Not only is it less effective, it can also lead to back tightness and rib flaring over time.⁣
⁣
✅ Keep your ribs stacked over your pelvis.
✅ Brace your core.
✅ Drive through your heels.
✅ Think “long spine” at the top, not “arched back.”
⁣
Slow down, reset, and make every rep count. Quality matters.

#hipthrust #formcheck #glutes #legday #buildmuscle #strong
⁣

HIP THRUST MISTAKE 🚨

One of the most common compensations I see during hip thrusts is rib flaring and spinal extension—basically relaxing the spine and pushing the ribs up instead of driving through the hips.⁣
⁣
When this happens, the work shifts away from your glutes and into your lower back. Not only is it less effective, it can also lead to back tightness and rib flaring over time.⁣
⁣
✅ Keep your ribs stacked over your pelvis.
✅ Brace your core.
✅ Drive through your heels.
✅ Think “long spine” at the top, not “arched back.”
⁣
Slow down, reset, and make every rep count. Quality matters.

#hipthrust #formcheck #glutes #legday #buildmuscle #strong
⁣

The Chiperi Diet:

Real Food. Fresh Ingredients. Simple Meals. Lots of Butter. 😉 🧈

We don’t count or measure. We make sure to eat a variety of proteins, veggies, fruits, grains, and nuts throughout the week — and always something sweet. 🌱

#realfood #healthyliving #nutrition #eatmoreveggies #wealthishealth

.

The Chiperi Diet:

Real Food. Fresh Ingredients. Simple Meals. Lots of Butter. 😉 🧈

We don’t count or measure. We make sure to eat a variety of proteins, veggies, fruits, grains, and nuts throughout the week — and always something sweet. 🌱

#realfood #healthyliving #nutrition #eatmoreveggies #wealthishealth

.

Are you getting in your weekly exercise?

The goal is 2–3 hours of strength training and 2 to 2.5 hours of cardio each week.

If cardio and lifting heavy feel a little intimidating, just focusing on moving and doing what you can is an awesome place to start.

These are 3 exercises I’ve been doing 3 times a week to work on strength, balance, and recovery ��— I hope you give them a try.

#training #fitness #balance #functionaltraining #movebetter

Are you getting in your weekly exercise?

The goal is 2–3 hours of strength training and 2 to 2.5 hours of cardio each week.

If cardio and lifting heavy feel a little intimidating, just focusing on moving and doing what you can is an awesome place to start.

These are 3 exercises I’ve been doing 3 times a week to work on strength, balance, and recovery — I hope you give them a try.

#training #fitness #balance #functionaltraining #movebetter

Another great experience at @mbscofficial this year.

My top 3 takeaways are:

1. Drink more water (+fibre)
2. Prioritize calf training
3. Plan low risk high reward programs

I could’ve listened to @davidgreyrehab talk for 2 days straight.

#training #fitness #education #longevity #strengthandconditioning #rehab #nutrition

Another great experience at @mbscofficial this year.

My top 3 takeaways are:

1. Drink more water (+fibre)
2. Prioritize calf training
3. Plan low risk high reward programs

I could’ve listened to @davidgreyrehab talk for 2 days straight.

#training #fitness #education #longevity #strengthandconditioning #rehab #nutrition

A few of my meals from last week. 🍴

The other night, I noticed my salmon didn’t turn out quite as tasty as usual… which actually led me to eat less.

Funny how that works, right?

It got me thinking—of course we all want to make delicious meals, but there’s a sweet spot. If food tastes too good, it can be easy to overeat. 😅

At the end of the day, food is fuel—energy for the body. I absolutely eat for pleasure too, but staying mindful of it helps keep those sneaky extra pounds from creeping in. 💭✨

#healthyeating #foodislove #mealplans #recipes #fitnessmotivation #mealprep #food

A few of my meals from last week. 🍴

The other night, I noticed my salmon didn’t turn out quite as tasty as usual… which actually led me to eat less.

Funny how that works, right?

It got me thinking—of course we all want to make delicious meals, but there’s a sweet spot. If food tastes too good, it can be easy to overeat. 😅

At the end of the day, food is fuel—energy for the body. I absolutely eat for pleasure too, but staying mindful of it helps keep those sneaky extra pounds from creeping in. 💭✨

#healthyeating #foodislove #mealplans #recipes #fitnessmotivation #mealprep #food

Take your rest day. 💫

If your body feels tired, rest.

I didn’t — and it messed up my entire week.

My workout week usually starts on Tuesday (I train Saturdays, run on Sundays, and rest on Mondays).

But this Monday the weather was too nice… so I worked out.

That small shift threw everything off.

🗓️ Tuesday, I wasn’t fully recovered and couldn’t lift as heavy as I planned.

🗓️ Wednesday, I trained core thinking it was “light” enough to count as rest (it wasn’t).

🗓️ Thursday, I was sore from the core work and couldn’t squat heavy.

🗓️ Today, Friday, I should’ve rested, but I did the above workout plus a bike warm up to “finish the week strong.”

It wasn’t smart. I didn’t let my body recover. And honestly, the whole week felt like I was just dragging through it.

Lesson: Just because you can move doesn’t mean you should.

So tomorrow, I’m choosing rest.
And a chocolate croissant. 🥐

#training #fitmom #fitnessmotivation #strengthtraining #fullbodyworkouts #outdoors

Take your rest day. 💫

If your body feels tired, rest.

I didn’t — and it messed up my entire week.

My workout week usually starts on Tuesday (I train Saturdays, run on Sundays, and rest on Mondays).

But this Monday the weather was too nice… so I worked out.

That small shift threw everything off.

🗓️ Tuesday, I wasn’t fully recovered and couldn’t lift as heavy as I planned.

🗓️ Wednesday, I trained core thinking it was “light” enough to count as rest (it wasn’t).

🗓️ Thursday, I was sore from the core work and couldn’t squat heavy.

🗓️ Today, Friday, I should’ve rested, but I did the above workout plus a bike warm up to “finish the week strong.”

It wasn’t smart. I didn’t let my body recover. And honestly, the whole week felt like I was just dragging through it.

Lesson: Just because you can move doesn’t mean you should.

So tomorrow, I’m choosing rest.
And a chocolate croissant. 🥐

#training #fitmom #fitnessmotivation #strengthtraining #fullbodyworkouts #outdoors

Stronger Together 💪

Grab a workout partner and make every session count! 🔥

Why train with a partner?

✔ Double the Motivation – Push each other to new heights

✔ Increased Accountability – Stay on track with shared goals

✔ More Enjoyment – Workouts feel less like a chore with a friend

There’s one more reason but it’s TOP SECRET. @taylorhennings 😉

Ready to get stronger together?

DM me for more information. 💪🏻

#strongertogether #partnertraining #strengthandconditioning #strengthtraining #functionaltraining #fitnessmotivation #trainingforlife

Stronger Together 💪

Grab a workout partner and make every session count! 🔥

Why train with a partner?

✔ Double the Motivation – Push each other to new heights

✔ Increased Accountability – Stay on track with shared goals

✔ More Enjoyment – Workouts feel less like a chore with a friend

There’s one more reason but it’s TOP SECRET. @taylorhennings 😉

Ready to get stronger together?

DM me for more information. 💪🏻

#strongertogether #partnertraining #strengthandconditioning #strengthtraining #functionaltraining #fitnessmotivation #trainingforlife

The 5 Types of Fitness People

1️⃣ The Group Go-Getter – Thrives in a structured, social setting. Training with others keeps them motivated.

2️⃣ The Time-Cruncher – Busy schedule? No problem. Short, effective workouts get the job done.

3️⃣ The Solo Strategist – Prefers flexibility. Virtual workouts or at-home training fit their lifestyle.

4️⃣ The Disciplined Planner – Workouts are set in stone. If it’s on the calendar, it’s happening.

5️⃣ The All-Day Mover – Fitness isn’t just gym time—it’s walks, stretching, and staying active all day.

Which one do you resonate with the most right now? ⬇️

#training #gymgoers #fitness #strengthtraining #streetstyle

The 5 Types of Fitness People

1️⃣ The Group Go-Getter – Thrives in a structured, social setting. Training with others keeps them motivated.

2️⃣ The Time-Cruncher – Busy schedule? No problem. Short, effective workouts get the job done.

3️⃣ The Solo Strategist – Prefers flexibility. Virtual workouts or at-home training fit their lifestyle.

4️⃣ The Disciplined Planner – Workouts are set in stone. If it’s on the calendar, it’s happening.

5️⃣ The All-Day Mover – Fitness isn’t just gym time—it’s walks, stretching, and staying active all day.

Which one do you resonate with the most right now? ⬇️

#training #gymgoers #fitness #strengthtraining #streetstyle

Why I Don’t Do Cheat Days 🍪

I don’t believe in “cheat days” because I don’t see food as something to cheat on.

Food is energy—fuel for our body and cells.

There’s high-quality food (from plants, trees & animals) and low-quality foods (from packages that don’t expire for years).

I choose to eat as fresh and natural as possible (foods that expire), while still enjoying sweets.

What matters most is what we eat on a consistent basis . #whatareyoumadeof 🌱

If you would like to eat better without feeling restricted. Start by focusing on adding high-quality foods rather than cutting things out.

Build your meals around:

✅ A protein source (meat, eggs, fish, legumes)

✅ A carbohydrate that fuels you (potatoes, fruit, whole grains)

✅ Something green (leafy greens, cruciferous veggies)

✅ Healthy fats (avocado, walnuts, olive oil)

✅ Something you truly enjoy (like dark chocolate or buttered toast) 🧁

Nourish your body, enjoy your food, and don’t overthinking “cheat days. 🏆

#FoodAsFuel #EatToThrive #RealFood #qualityoverquantity #foodismedicine

Why I Don’t Do Cheat Days 🍪

I don’t believe in “cheat days” because I don’t see food as something to cheat on.

Food is energy—fuel for our body and cells.

There’s high-quality food (from plants, trees & animals) and low-quality foods (from packages that don’t expire for years).

I choose to eat as fresh and natural as possible (foods that expire), while still enjoying sweets.

What matters most is what we eat on a consistent basis . #whatareyoumadeof 🌱

If you would like to eat better without feeling restricted. Start by focusing on adding high-quality foods rather than cutting things out.

Build your meals around:

✅ A protein source (meat, eggs, fish, legumes)

✅ A carbohydrate that fuels you (potatoes, fruit, whole grains)

✅ Something green (leafy greens, cruciferous veggies)

✅ Healthy fats (avocado, walnuts, olive oil)

✅ Something you truly enjoy (like dark chocolate or buttered toast) 🧁

Nourish your body, enjoy your food, and don’t overthinking “cheat days. 🏆

#FoodAsFuel #EatToThrive #RealFood #qualityoverquantity #foodismedicine

Let's Get Stronger Together 🏆

Join my semi-private group sessions where we focus on building muscle, gaining strength while developing confidence both in and out of the gym. 💪🏻

With expert coaching in a small, dynamic group, you'll get the personalized attention you need to crush your fitness goals. 👑

Looking forward to having you join us! 🙌🏻

#fitnessmotivation #stronger #strengthtraining #buildmuscle #fitmom #strongwomen #smallgrouptraining #healthylifestyle #fitnessgoals

Let's Get Stronger Together 🏆

Join my semi-private group sessions where we focus on building muscle, gaining strength while developing confidence both in and out of the gym. 💪🏻

With expert coaching in a small, dynamic group, you'll get the personalized attention you need to crush your fitness goals. 👑

Looking forward to having you join us! 🙌🏻

#fitnessmotivation #stronger #strengthtraining #buildmuscle #fitmom #strongwomen #smallgrouptraining #healthylifestyle #fitnessgoals

Here are 3 reasons why I love training outdoors:

☀️ Fresh Air & Natural Light – More oxygen means better energy and endurance. Plus, sunlight provides vitamin D, essential for bone health and immune function.

🏆 Mental Health Boost – Being outside helps lower stress and improve mood by reducing cortisol levels. A natural setting also promotes mindfulness and eases anxiety.

💪🏻 Increased Motivation & Enjoyment – A change of scenery keeps workouts exciting and helps break the monotony.

#outdoorworkout #outdoorwomen #fullbodyworkout #functionaltraining #strenghttraining #strongwomen #mom

Here are 3 reasons why I love training outdoors:

☀️ Fresh Air & Natural Light – More oxygen means better energy and endurance. Plus, sunlight provides vitamin D, essential for bone health and immune function.

🏆 Mental Health Boost – Being outside helps lower stress and improve mood by reducing cortisol levels. A natural setting also promotes mindfulness and eases anxiety.

💪🏻 Increased Motivation & Enjoyment – A change of scenery keeps workouts exciting and helps break the monotony.

#outdoorworkout #outdoorwomen #fullbodyworkout #functionaltraining #strenghttraining #strongwomen #mom

Set yourself up for success this week!

Stock your fridge with enough ingredients for at least three days' worth of meals—dinners, breakfasts, and lunches—so making healthy choices is easy.

Here’s what’s on my menu this week:

🥘 Dinners – White chicken chili, steak with baked potatoes & salad, chicken noodle soup, and ginger-baked salmon with steamed broccoli & farro.

🍳 Breakfasts – Cottage cheese, yogurt, oatmeal, fruit, and walnuts.

🥚 Lunch – Eggs and leftovers. Simple and satisfying.

🍞 Desserts – Bread with butter & jelly, dates with cashews, and two-ingredient chocolate milk.

I try to grocery shop every 3 to 4 days, but let’s be honest—I end up going more often than planned! Anyone else? 😅

#MealPlanning #HealthyEating #SimpleMeals #fuelyourbody #Nutrition #HealthyLiving

Set yourself up for success this week!

Stock your fridge with enough ingredients for at least three days' worth of meals—dinners, breakfasts, and lunches—so making healthy choices is easy.

Here’s what’s on my menu this week:

🥘 Dinners – White chicken chili, steak with baked potatoes & salad, chicken noodle soup, and ginger-baked salmon with steamed broccoli & farro.

🍳 Breakfasts – Cottage cheese, yogurt, oatmeal, fruit, and walnuts.

🥚 Lunch – Eggs and leftovers. Simple and satisfying.

🍞 Desserts – Bread with butter & jelly, dates with cashews, and two-ingredient chocolate milk.

I try to grocery shop every 3 to 4 days, but let’s be honest—I end up going more often than planned! Anyone else? 😅

#MealPlanning #HealthyEating #SimpleMeals #fuelyourbody #Nutrition #HealthyLiving

My “Meal Wheel” 🛞

Literally, I’ve been eating these meals on repeat. Nutritious, satisfying and easy to put together.🌱

When it comes to assembling a meal, I prioritize real food over packaged ingredients. I plan for a protein, a veggie and a grain. Voilà

The secret to sticking to a diet is not going on a diet.

#nutrition #lunch #dinner #myplate #eatrealfood #healthyeating #balancediet #nocheatmeals #eatdessert #foodlover

My “Meal Wheel” 🛞

Literally, I’ve been eating these meals on repeat. Nutritious, satisfying and easy to put together.🌱

When it comes to assembling a meal, I prioritize real food over packaged ingredients. I plan for a protein, a veggie and a grain. Voilà

The secret to sticking to a diet is not going on a diet.

#nutrition #lunch #dinner #myplate #eatrealfood #healthyeating #balancediet #nocheatmeals #eatdessert #foodlover

Free Your Traps!

Want to build a stronger, more defined back?

It all starts with learning how to properly engage your scapulae. Retracting (pulling them back) and depressing (pulling them down) your shoulder blades—without letting your shoulders shrug—helps activate the right muscles, prevents compensations, and protects your shoulders.

Master this, and you’ll lift more, move better, and stay injury-free! 🏆

#backtraining #buildmuscle #strongwomen #postureexercises #strengthtraining #fitnessmotivation

Free Your Traps!

Want to build a stronger, more defined back?

It all starts with learning how to properly engage your scapulae. Retracting (pulling them back) and depressing (pulling them down) your shoulder blades—without letting your shoulders shrug—helps activate the right muscles, prevents compensations, and protects your shoulders.

Master this, and you’ll lift more, move better, and stay injury-free! 🏆

#backtraining #buildmuscle #strongwomen #postureexercises #strengthtraining #fitnessmotivation

Unlock Your Spine! 🌀🔥

Sitting all day? Your thoracic spine NEEDS rotation!

Lack of movement = stiffness, discomfort & poor mobility. Add these banded rotations to:

✅ Restore movement
✅ Reduce stiffness & pain
✅ Boost performance & core activation

A few reps can make a huge difference! Try these before workouts or as a mid-day reset.

Your spine will thank you! 🙌

#posture #mobility #thoracicmobility #movement #backpain #movebetter

Unlock Your Spine! 🌀🔥

Sitting all day? Your thoracic spine NEEDS rotation!

Lack of movement = stiffness, discomfort & poor mobility. Add these banded rotations to:

✅ Restore movement
✅ Reduce stiffness & pain
✅ Boost performance & core activation

A few reps can make a huge difference! Try these before workouts or as a mid-day reset.

Your spine will thank you! 🙌

#posture #mobility #thoracicmobility #movement #backpain #movebetter

Experiencing young girls cheering for strength is something truly special. 💜

Their energy and excitement made me so happy, but what made it even better was watching each of them step up to try a pull-up themselves. I showed them how to support one another, and their mix of hesitation and willingness to try was just empowering. I wish I had left my phone recording to capture the moment. 🤩

#girlpower #stronggirls #womensupportingwomen #strengthandconditioning #pullups

Experiencing young girls cheering for strength is something truly special. 💜

Their energy and excitement made me so happy, but what made it even better was watching each of them step up to try a pull-up themselves. I showed them how to support one another, and their mix of hesitation and willingness to try was just empowering. I wish I had left my phone recording to capture the moment. 🤩

#girlpower #stronggirls #womensupportingwomen #strengthandconditioning #pullups

Never Skip a Warm-Up 🔥

A warm-up isn’t optional—it’s the key to getting the most out of your workout. Here’s why:

Boosts Performance – prepares your muscles and nervous system to lift heavier and move better.

Improves Range of Motion – helps you move more efficiently and with better form.

Reduces Injury Risk – warms up your joints and muscles to prevent strains and tweaks.

Bonus: Burns extra calories—especially helpful if you have a desk job.

How to Warm Up:

Choose one of these simple methods based on your workout:

✅ 5 min light cardio + foam rolling
✅ 3 sets of 3 easy functional exercises
✅ Foam rolling + 1–3 warm-up sets before lifting heavier weights

Here’s my warm up from yesterday’s workout: TRX Face Pulls, SL Box Jumps and a Banded Dead Bug variation.

P.s. for the love of God, do NOT use the sauna as a warm-up alternative. #gymgoer

#strengthtraining #warmups #functionalfitness #fitnessmotivation #strongwomen #fitmoms #fitness

Never Skip a Warm-Up 🔥

A warm-up isn’t optional—it’s the key to getting the most out of your workout. Here’s why:

Boosts Performance – prepares your muscles and nervous system to lift heavier and move better.

Improves Range of Motion – helps you move more efficiently and with better form.

Reduces Injury Risk – warms up your joints and muscles to prevent strains and tweaks.

Bonus: Burns extra calories—especially helpful if you have a desk job.

How to Warm Up:

Choose one of these simple methods based on your workout:

✅ 5 min light cardio + foam rolling
✅ 3 sets of 3 easy functional exercises
✅ Foam rolling + 1–3 warm-up sets before lifting heavier weights

Here’s my warm up from yesterday’s workout: TRX Face Pulls, SL Box Jumps and a Banded Dead Bug variation.

P.s. for the love of God, do NOT use the sauna as a warm-up alternative. #gymgoer

#strengthtraining #warmups #functionalfitness #fitnessmotivation #strongwomen #fitmoms #fitness

Are you letting your diagnosis define your story?

When I started training @marytabaie five years ago, she told me she couldn’t lose the weight she had gained since being diagnosed with Hashimoto’s—no matter what she did, it just wouldn’t go away. I was confident we could change that story.

A little belief, hard work, and a few pounds of muscle later, the “impossible” became possible. 💪🏻

Since then, I’ve learned that we shouldn’t let anyone—including doctors—set limits on what we can achieve. 🏋️‍♀️

#bodytransformation #realstories #strengthtraining #fitnessmotivation #strengthtraining #strongwomen #healthylifestyle #believeinyourself

Are you letting your diagnosis define your story?

When I started training @marytabaie five years ago, she told me she couldn’t lose the weight she had gained since being diagnosed with Hashimoto’s—no matter what she did, it just wouldn’t go away. I was confident we could change that story.

A little belief, hard work, and a few pounds of muscle later, the “impossible” became possible. 💪🏻

Since then, I’ve learned that we shouldn’t let anyone—including doctors—set limits on what we can achieve. 🏋️‍♀️

#bodytransformation #realstories #strengthtraining #fitnessmotivation #strengthtraining #strongwomen #healthylifestyle #believeinyourself

Should You Work Out on Vacation? 🏝️

When clients ask about exercising on vacation, my advice is simple—don’t stress about it. Focus on staying active, eating well, and enjoying the trip. If there’s time for a workout, great, if not, take the time to reset.

You might be surprised but I follow the same approach. Whether I’m traveling for family, work, or rest, I stay as active as possible but don’t make training my priority. It helps me relax and get right back into it when I return.

While in Miami this weekend, I had no excuse not to try the free “Muscle Beach” gym during our walk. It was hot and toasty, but it was fun to try something different. 💪🏻🏝️

#musclebeach #miami #outdoorworkout #fitnessmotivation #getstrong #fitmoms

Should You Work Out on Vacation? 🏝️

When clients ask about exercising on vacation, my advice is simple—don’t stress about it. Focus on staying active, eating well, and enjoying the trip. If there’s time for a workout, great, if not, take the time to reset.

You might be surprised but I follow the same approach. Whether I’m traveling for family, work, or rest, I stay as active as possible but don’t make training my priority. It helps me relax and get right back into it when I return.

While in Miami this weekend, I had no excuse not to try the free “Muscle Beach” gym during our walk. It was hot and toasty, but it was fun to try something different. 💪🏻🏝️

#musclebeach #miami #outdoorworkout #fitnessmotivation #getstrong #fitmoms

Worried that lifting heavy will make you bulky?

The truth is, building a lot of muscle is much harder than people think—your diet and genetics play a huge role. My arms have always been naturally muscular, but my legs, on the other hand, have always looked smaller. I’ve spent the past five years trying to build bigger legs, and while I’ve added muscle, they still don’t look as muscular as I’d like.

So if you’re worried about getting “too bulky,” don’t be. Strength training will make you stronger, more confident, and more athletic, but significant muscle growth takes much more than just lifting heavy.

#fitnessmotivation #bodybuilding #bodytransformation #strongwomen #strengthtraining #fitmoms #training #biceps #justdoit

Worried that lifting heavy will make you bulky?

The truth is, building a lot of muscle is much harder than people think—your diet and genetics play a huge role. My arms have always been naturally muscular, but my legs, on the other hand, have always looked smaller. I’ve spent the past five years trying to build bigger legs, and while I’ve added muscle, they still don’t look as muscular as I’d like.

So if you’re worried about getting “too bulky,” don’t be. Strength training will make you stronger, more confident, and more athletic, but significant muscle growth takes much more than just lifting heavy.

#fitnessmotivation #bodybuilding #bodytransformation #strongwomen #strengthtraining #fitmoms #training #biceps #justdoit

Today’s low intensity full body workout. 💪🏻

I started with 1 warm up set, and finished with 3 working sets.

📌 Offset Front Rack Bulgarian Split Squats - 12 reps
📌1 Arm Incline Chest Press - 10 reps
📌KB Gorilla Back Row - 16 reps
📌1 Arm Lat Press-down - 12 reps
📌1 Arm Seated SHLD Press - 8 reps
📌Offset Farmer’s Carry Hold - 20-30sec

#strengthtraining #fullbodyworkout #functionalfitness #strongwomen #fitnessmotivation #gymlifestyle

Today’s low intensity full body workout. 💪🏻

I started with 1 warm up set, and finished with 3 working sets.

📌 Offset Front Rack Bulgarian Split Squats - 12 reps
📌1 Arm Incline Chest Press - 10 reps
📌KB Gorilla Back Row - 16 reps
📌1 Arm Lat Press-down - 12 reps
📌1 Arm Seated SHLD Press - 8 reps
📌Offset Farmer’s Carry Hold - 20-30sec

#strengthtraining #fullbodyworkout #functionalfitness #strongwomen #fitnessmotivation #gymlifestyle

Goodbye Leg Days 🫶

I tried adding a leg day to my routine, but I’m going back to full-body workouts. One leg day leaves me too sore and out of training for two days.

Between coaching clients all day, wrestling, and parenting, the last thing I need is to feel sore and low on energy.

Whenever I get too ambitious with my workouts, I have to remind myself of my goals. I’m not a competitor, a bodybuilder or a powerlifter—I’m a coach helping people build healthier, stronger lives for the long haul.

#strenghttraining #fitnessmotivation #functionalfitness #girlswrestling #workouts

Goodbye Leg Days 🫶

I tried adding a leg day to my routine, but I’m going back to full-body workouts. One leg day leaves me too sore and out of training for two days.

Between coaching clients all day, wrestling, and parenting, the last thing I need is to feel sore and low on energy.

Whenever I get too ambitious with my workouts, I have to remind myself of my goals. I’m not a competitor, a bodybuilder or a powerlifter—I’m a coach helping people build healthier, stronger lives for the long haul.

#strenghttraining #fitnessmotivation #functionalfitness #girlswrestling #workouts

One mistake I notice people make when starting their fitness journey is buying all the supplements available, promising “quick fixes.”

💊 Before you start supplementing with protein powder, eat real protein from whole foods.

🥦 Before you buy all the antioxidants available, start eating more fresh fruits and veggies.

💪🏻Before you buy energy-promising foods and drinks, get more active.

Supplements have their place, but they should complement a well-rounded diet and lifestyle, unless you are a pro athlete or have health conditions that require you to take them.

#diet #nutrition #quickfit #healthyhabits #fitnessmotivation #strongwomen #eatrealfood #trainharder #fitmom

One mistake I notice people make when starting their fitness journey is buying all the supplements available, promising “quick fixes.”

💊 Before you start supplementing with protein powder, eat real protein from whole foods.

🥦 Before you buy all the antioxidants available, start eating more fresh fruits and veggies.

💪🏻Before you buy energy-promising foods and drinks, get more active.

Supplements have their place, but they should complement a well-rounded diet and lifestyle, unless you are a pro athlete or have health conditions that require you to take them.

#diet #nutrition #quickfit #healthyhabits #fitnessmotivation #strongwomen #eatrealfood #trainharder #fitmom

Just kidding,

I didn’t completely ditch bench-assisted rows, but I’ve started incorporating more unassisted rows into my routine as well as my clients’ programs.

Bench-assisted rows are great for both beginner and advanced lifters. However, they shouldn’t be relied on solely for building strength, as the bench provides support, reducing the engagement of the core and spine.

Incorporating unassisted rows helps develop overall stability and strength while still targeting the back effectively.

And, if you are a #wrestler reading this, train the unassisted rows to improve your stance so you don’t gas out 2 minutes into your match. 😉

#getstrong #girlswrestling #strengthtraining #functionalfitness #workouts #training #buildmuscle

Just kidding,

I didn’t completely ditch bench-assisted rows, but I’ve started incorporating more unassisted rows into my routine as well as my clients’ programs.

Bench-assisted rows are great for both beginner and advanced lifters. However, they shouldn’t be relied on solely for building strength, as the bench provides support, reducing the engagement of the core and spine.

Incorporating unassisted rows helps develop overall stability and strength while still targeting the back effectively.

And, if you are a #wrestler reading this, train the unassisted rows to improve your stance so you don’t gas out 2 minutes into your match. 😉

#getstrong #girlswrestling #strengthtraining #functionalfitness #workouts #training #buildmuscle

Everyone starts somewhere. 💫

I hardly recognize the 2017 version of myself on the right. At the time, I was one year postpartum, running a lot, lifting weights here and there, and—if I’m being honest—probably eating far too little.

My relationship with fitness has changed so much over the years. But one thing has always been certain: fitness is, and always will be, a part of who I am. I’ve always loved to move.

I went from being a competitive freestyle wrestler on the Moldovan National Team to living on several continents, completely redefining not only fitness but also myself…

If you’re on your own journey, know this: progress doesn’t happen overnight, and it doesn’t have to be perfect—it just has to be consistent. Keep moving forward. 💪🏻❤️

#training #mentalhealth #transformation #fitnessmotivation #strengthtraining

Everyone starts somewhere. 💫

I hardly recognize the 2017 version of myself on the right. At the time, I was one year postpartum, running a lot, lifting weights here and there, and—if I’m being honest—probably eating far too little.

My relationship with fitness has changed so much over the years. But one thing has always been certain: fitness is, and always will be, a part of who I am. I’ve always loved to move.

I went from being a competitive freestyle wrestler on the Moldovan National Team to living on several continents, completely redefining not only fitness but also myself…

If you’re on your own journey, know this: progress doesn’t happen overnight, and it doesn’t have to be perfect—it just has to be consistent. Keep moving forward. 💪🏻❤️

#training #mentalhealth #transformation #fitnessmotivation #strengthtraining

Happy Monday, I hope you have your workouts scheduled for the week. 💪🏻

#fitnessmotivation #fitlifestyle #strengthtraining #strongwomen #fullbodyworkout #fitmom

Happy Monday, I hope you have your workouts scheduled for the week. 💪🏻

#fitnessmotivation #fitlifestyle #strengthtraining #strongwomen #fullbodyworkout #fitmom

Quick Full Body Workout 💪🏻

Today’s short workout was perfect, since I’m still recovering from doing 1,000 crunches with the wrestlers over @wakefield_warrior_wrestling lol

#training #fullbodyworkout #wrestlers #strongwomen #strengthtraining #recovery #fitnessmotivation #justdoit #functionalfitness

Quick Full Body Workout 💪🏻

Today’s short workout was perfect, since I’m still recovering from doing 1,000 crunches with the wrestlers over @wakefield_warrior_wrestling lol

#training #fullbodyworkout #wrestlers #strongwomen #strengthtraining #recovery #fitnessmotivation #justdoit #functionalfitness

5 STEPS TO NEW YOU IN 2025

1. Set Clear Goals:

Define what “change” looks like for you—whether it’s gaining strength, losing weight, or simply feeling more energetic.

2. Visualise Daily:

Picture your ideal self—stronger, healthier, and more confident. Spend a few minutes each day to visualise your outcome.

3. Believe in Yourself:

Convince yourself that you can achieve your goal, no matter what.

4. Trust the Process:

Progress isn’t always linear, but consistency is key. Trust that small, daily actions will lead to long-term success.

5. Take Action:

Pair belief with action. Plan your meals, schedule workouts, and track your progress.

Your journey starts today—one step, one meal, and one workout at a time.

You got this!

#youcandoit #fitnessmotivation #training #fitmom #strongwomen

5 STEPS TO NEW YOU IN 2025

1. Set Clear Goals:

Define what “change” looks like for you—whether it’s gaining strength, losing weight, or simply feeling more energetic.

2. Visualise Daily:

Picture your ideal self—stronger, healthier, and more confident. Spend a few minutes each day to visualise your outcome.

3. Believe in Yourself:

Convince yourself that you can achieve your goal, no matter what.

4. Trust the Process:

Progress isn’t always linear, but consistency is key. Trust that small, daily actions will lead to long-term success.

5. Take Action:

Pair belief with action. Plan your meals, schedule workouts, and track your progress.

Your journey starts today—one step, one meal, and one workout at a time.

You got this!

#youcandoit #fitnessmotivation #training #fitmom #strongwomen

Take Better Care of Yourself 🫶

My father’s advice initially puzzled me—I thought I was already taking care of myself by exercising and eating healthy.

But what he truly meant was something deeper: to take time for myself, to slow down, and to rest.

I now see his advice as a reminder to pause and do something soothing, rather than constantly pushing myself in workouts or daily life.

I’m deeply thankful for the people in my life who have helped me do so—you know who you are.

How are you going to take better care of yourself in 2025?

#mentalhealth #griefsupport #strengthtraining #momlife

Take Better Care of Yourself 🫶

My father’s advice initially puzzled me—I thought I was already taking care of myself by exercising and eating healthy.

But what he truly meant was something deeper: to take time for myself, to slow down, and to rest.

I now see his advice as a reminder to pause and do something soothing, rather than constantly pushing myself in workouts or daily life.

I’m deeply thankful for the people in my life who have helped me do so—you know who you are.

How are you going to take better care of yourself in 2025?

#mentalhealth #griefsupport #strengthtraining #momlife

This was a good leg day. I started to incorporate a new RDL variation into my rotation. The Zercher position makes the RDL so much more challenging but also so much more fun to have something to work on to improve.

#legday #strengthtraining #momlife #fitnessmotivation
#gluteworkout #glutes

This was a good leg day. I started to incorporate a new RDL variation into my rotation. The Zercher position makes the RDL so much more challenging but also so much more fun to have something to work on to improve.

#legday #strengthtraining #momlife #fitnessmotivation
#gluteworkout #glutes

Are You Wishing to Prioritize Your Health & Fitness in 2025?

I would love for you to join my WOMEN’s Only Small Group PT, dedicated to building muscle, strength and confidence inside and outside the gym.

In this intimate sized group of up to 4 women, you will enjoy the same personalized coaching as you would in a one on one personal training session plus the encouragement of other women on the same journey as you. Join us, to make 2025 your strongest year. 💪🏻🥂

Looking forward to hear from you all! 🫶
#womensupportingwomen #womenshealth #strongwomen #fitnessmotivation #momlife #strengthtraining #womft

Are You Wishing to Prioritize Your Health & Fitness in 2025?

I would love for you to join my WOMEN’s Only Small Group PT, dedicated to building muscle, strength and confidence inside and outside the gym.

In this intimate sized group of up to 4 women, you will enjoy the same personalized coaching as you would in a one on one personal training session plus the encouragement of other women on the same journey as you. Join us, to make 2025 your strongest year. 💪🏻🥂

Looking forward to hear from you all! 🫶
#womensupportingwomen #womenshealth #strongwomen #fitnessmotivation #momlife #strengthtraining #womft

Training is not easy
But nothing is.
Train to get stronger
Mentally and physically,
So when it gets harder in life
You can keep going… 💫

#fitnessmotivation #training #mentalhealth #mentaltoughness #getstronger #strongwomen

Training is not easy
But nothing is.
Train to get stronger
Mentally and physically,
So when it gets harder in life
You can keep going… 💫

#fitnessmotivation #training #mentalhealth #mentaltoughness #getstronger #strongwomen

Movement is “Self Care” 💪🏻

Women have spoken. Training is not just a time to get in better shape or stronger. It’s time set aside for self care. It’s a reminder to prioritise and take better care of ourselves and our health.

Come Join us in 2025! I would love to have you join other women alike who want to better themselves inside and outside the gym. 💪🏻

#strongwomen #momlife #fitlifestyle #fitnessmotivation #girlsgonestrong #strongertogether #fitmoms #womenpoweringwomen #getstronger

Movement is “Self Care” 💪🏻

Women have spoken. Training is not just a time to get in better shape or stronger. It’s time set aside for self care. It’s a reminder to prioritise and take better care of ourselves and our health.

Come Join us in 2025! I would love to have you join other women alike who want to better themselves inside and outside the gym. 💪🏻

#strongwomen #momlife #fitlifestyle #fitnessmotivation #girlsgonestrong #strongertogether #fitmoms #womenpoweringwomen #getstronger

Less is More 💫

Don’t let lack of time stop you from getting a workout in. Select one or two exercises to challenge yourself with and call it a day. You don’t need to know all the variations of pushups, pull-ups or lunges to get a great workout in. Keep it simple master the ones you already know. Challenge yourself no matter the exercise selection, 30min is better than zero. Get up from your desk and walk a lap around your neighborhood, why wait? 🍎

#fitnessmotivation #momlife #strengthtraining #strongwomen #youcandoit #fullbodyworkouts

Less is More 💫

Don’t let lack of time stop you from getting a workout in. Select one or two exercises to challenge yourself with and call it a day. You don’t need to know all the variations of pushups, pull-ups or lunges to get a great workout in. Keep it simple master the ones you already know. Challenge yourself no matter the exercise selection, 30min is better than zero. Get up from your desk and walk a lap around your neighborhood, why wait? 🍎

#fitnessmotivation #momlife #strengthtraining #strongwomen #youcandoit #fullbodyworkouts

I’m a working mom,
and just like you,
sometimes, I also struggle—
to find time,
or motivation,
to get up,
and out…
to workout.

But once I go and get it done,
I feel renewed,
and ready to tread on. #momlife 💪🏻

#fullbodyworkout #strongwomen #fitnessmotivation #training

I’m a working mom,
and just like you,
sometimes, I also struggle—
to find time,
or motivation,
to get up,
and out…
to workout.

But once I go and get it done,
I feel renewed,
and ready to tread on. #momlife 💪🏻

#fullbodyworkout #strongwomen #fitnessmotivation #training

I took the dummy for a dance, 🤼‍♀️ @coach_depalma didn’t want to get drilled on lol😂

#wrestler #wrestlelikeagirl #strongwomen #training #fitnessmotivation #freestylewrestling

I took the dummy for a dance, 🤼‍♀️ @coach_depalma didn’t want to get drilled on lol😂

#wrestler #wrestlelikeagirl #strongwomen #training #fitnessmotivation #freestylewrestling

Training made simple…

No, we don’t need fancier exercises to get leaner or stronger. No, we don’t need fancy machines or expensive gym memberships to achieve our health goals. Don’t worry about not having time to exercise or knowing how to. Use what you have, learn one exercise, add more steps to your day, get up more often from your desk, eat a little better, take another walk. Movement should be made simple and enjoyable. 🙌🏻

#movementculture #fitnessmotivation #strongwomen #trainingday #momlife #activelifestyle #yesyoucan #workouts

Training made simple…

No, we don’t need fancier exercises to get leaner or stronger. No, we don’t need fancy machines or expensive gym memberships to achieve our health goals. Don’t worry about not having time to exercise or knowing how to. Use what you have, learn one exercise, add more steps to your day, get up more often from your desk, eat a little better, take another walk. Movement should be made simple and enjoyable. 🙌🏻

#movementculture #fitnessmotivation #strongwomen #trainingday #momlife #activelifestyle #yesyoucan #workouts

No time to workout no problem. Use what you have and do something rather than nothing.

“Prolonged sitting (5h plus) has been linked to, increased blood pressure, high blood sugar, increased body fat around the waist, abnormal cholesterol levels, increased risk of death from cardiovascular disease and cancer.”

https://online.nursing.georgetown.edu/blog/sitting-or-standing-youre-at-risk/#:~:text=Potential%20Ailments,restless%20legs

#womenshealth #strongwomen #weightlifting #movemore #activelifestyle #buildmuscle

No time to workout no problem. Use what you have and do something rather than nothing.

“Prolonged sitting (5h plus) has been linked to, increased blood pressure, high blood sugar, increased body fat around the waist, abnormal cholesterol levels, increased risk of death from cardiovascular disease and cancer.”

https://online.nursing.georgetown.edu/blog/sitting-or-standing-youre-at-risk/#:~:text=Potential%20Ailments,restless%20legs

#womenshealth #strongwomen #weightlifting #movemore #activelifestyle #buildmuscle

A short wrestling clip from a year ago while visiting my second home in Moldova. I didn’t know how much I loved this sport until I left my home country in 2010. I had missed it ever since. Thankful for getting back into it. @coach_depalma

#wrestling #girlswrestling #strongwomen #strengthtraining #fitnessmotivation

A short wrestling clip from a year ago while visiting my second home in Moldova. I didn’t know how much I loved this sport until I left my home country in 2010. I had missed it ever since. Thankful for getting back into it. @coach_depalma

#wrestling #girlswrestling #strongwomen #strengthtraining #fitnessmotivation

Spice up Your Push-up

With This 1 Arm Deficit Variation 🔥

Might look easy but are pretty difficult, especially while pressing through the dumbbell depressing the scapula. 🌶️

#pushups #upperbodystrength #shouldermobility #scapularstability #scapula #wrestler #strengthtraining #fitnessmotivation

Spice up Your Push-up

With This 1 Arm Deficit Variation 🔥

Might look easy but are pretty difficult, especially while pressing through the dumbbell depressing the scapula. 🌶️

#pushups #upperbodystrength #shouldermobility #scapularstability #scapula #wrestler #strengthtraining #fitnessmotivation

Exercise Snacks for Busy Schedules 🍴

Put the fork down and let’s get a quick workout in.

As a parent, I hear you when work or kids activities get in the way of your fitness. I’ve been exercise snacking myself for the past 2 weeks.

My mantra has been, do something everyday day than nothing. 🫶 My go to is usually a single leg exercise, a 1 arm row, a pushup and a VSit variation. I’m always happier after a short workout than delving in regret of not doing anything.

If going to the gym is an obstacle, investing in a couple dumbbells at home and a bench will definitely come in handy.🙌🏻 #training #fitnessmotivation #strongwomen #parentlife #fitmom #fullbodyworkout #exerciseroutine #fittips

Exercise Snacks for Busy Schedules 🍴

Put the fork down and let’s get a quick workout in.

As a parent, I hear you when work or kids activities get in the way of your fitness. I’ve been exercise snacking myself for the past 2 weeks.

My mantra has been, do something everyday day than nothing. 🫶 My go to is usually a single leg exercise, a 1 arm row, a pushup and a VSit variation. I’m always happier after a short workout than delving in regret of not doing anything.

If going to the gym is an obstacle, investing in a couple dumbbells at home and a bench will definitely come in handy.🙌🏻 #training #fitnessmotivation #strongwomen #parentlife #fitmom #fullbodyworkout #exerciseroutine #fittips

Let’s Get those Scapulas Moving! Wake-up Your Serratus with this 1 Arm deficit Push-up + Scapular Depression.🔥

These will save your shoulders in the long run especially if you’ve a broken collar bone like I do.

#upperbodystrength #shoulderhealth #athletes #pushups #scapula #fitnessmotivation #training

Let’s Get those Scapulas Moving! Wake-up Your Serratus with this 1 Arm deficit Push-up + Scapular Depression.🔥

These will save your shoulders in the long run especially if you’ve a broken collar bone like I do.

#upperbodystrength #shoulderhealth #athletes #pushups #scapula #fitnessmotivation #training

3️⃣ things to focus on to get closer to your fitness/health goals;

Nutrition:

1. Eat Whole Foods / Real Food
2. Snack on veggies before lunch & diner
3. Leave food on the plate 🍽️

Exercise:

1. Increase daily steps / movement
2. Incorporate weekly short sprints
3. Strength Training 3 times a week

Mental Health:

1. Wake up and go to bed at the same time every day
2. Take time to do something you enjoy daily
3. Be kind to yourself, don’t put yourself down.

Do you need help building sustainable and enjoyable meals or someone to keep you accountable? Now you can have me in your back pocket to keep you on track! Reach out to learn more! 📍

#healthylifestyle #strongbodystrongmind #bekind #nutrition #training #mentalhealth #fitnessmotivation #balanceddiet

3️⃣ things to focus on to get closer to your fitness/health goals;

Nutrition:

1. Eat Whole Foods / Real Food
2. Snack on veggies before lunch & diner
3. Leave food on the plate 🍽️

Exercise:

1. Increase daily steps / movement
2. Incorporate weekly short sprints
3. Strength Training 3 times a week

Mental Health:

1. Wake up and go to bed at the same time every day
2. Take time to do something you enjoy daily
3. Be kind to yourself, don’t put yourself down.

Do you need help building sustainable and enjoyable meals or someone to keep you accountable? Now you can have me in your back pocket to keep you on track! Reach out to learn more! 📍

#healthylifestyle #strongbodystrongmind #bekind #nutrition #training #mentalhealth #fitnessmotivation #balanceddiet

SUNDAYs ARE FOR PLANNING

Set yourself for success; plan and schedule your workouts for the week. Grocery shop and brainstorm a few meals for half of the week. Set your environment for success don’t wait for willpower to kick in. 🙌🏻

#discipline #workout #training #fitnessmotivation #healthylifestyle #momlife #planforsuccess #strongwomen l

SUNDAYs ARE FOR PLANNING

Set yourself for success; plan and schedule your workouts for the week. Grocery shop and brainstorm a few meals for half of the week. Set your environment for success don’t wait for willpower to kick in. 🙌🏻

#discipline #workout #training #fitnessmotivation #healthylifestyle #momlife #planforsuccess #strongwomen l

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