Current physique 🔹63.5kg 🔹25.6% Bodyfat 🔹 Mostly weight training 5 times a week & 1-2 HIIT 🔹 Eating 1660 Cals a day ✌🏼 I’m also not shy when it’s Sunday (Cheat meal 🤫) @south.coast.fitness #humpdaymotivation
Getting fit and healthy changes your entire life.
It makes you 💟 Happier
💟 More Confident
💟 More Resilient
💟 Move Loving To Yourself And Others
So I invite you to do one thing today to make yourself happier and healthier. ✨ Have fun working out and getting healthy, join our supportive Bliss Fit Fam✨
I used to swear on this @sweetsweat waist band.
Btw, I just wanted to say that I will not ever promote something that I don’t swear by. This is not a sponsorship nor ad. This is a product that worked great for me for a long time so I’m sharing to my followers.
For the first two years that I worked out I wore this. I really don’t ever wear it anymore. Butttttt because of my bloat the past few days, I wanted to increase sweat in that area so I wore it on a run today. 😅 This waist trimmer promotes weight loss by preserving your natural body heat then stimulating water loss during exercise, excess water can be moved and removed. I highly recommend this product to help lose water weight in the abdominal area and to trim some inches around your waist.
Happy Saturday ☀️☀️ try this stair master HIIT workout. —— 60 sec each move, repeat 3x through (no or minimal breaks!!) slow your stair master down if you need to.
1.) Side steps right
2.) side steps left
3.) every other step Kickbacks
4.) every other step jumps
Bonus: add 60 seconds of stair running on the highest level you can at the end of your workout 😅
Focusing on the peach today 🍑 Try this workout to get a booty BURN. I would normally incorporate a resistance band but I didn’t have one today!
I preformed every move for 1 minute. For every move, be sure to do both the right then left side! -
Pulsing donkey Kickbacks
Leg raise taps
Knee tuck in, kick out
Fire hydrant kick outs
Jumping in and out squats
Side to side jumps (try to keep feet together)
Back to the basicsssss. -
There are sooo many fun, different exercise movements to try. However, don’t forget about the basics. Squatting is one of the basic, most important movements. Squatting increases your entire body’s strength as well as burns fat and improves your posture. Donttttt forgot to incorporate ya squats babes. -
I did 7 sets of 10. Your heart rate will be up, your legs will be cryin and you’ll probably break a sweat. Loveeee squats 🍑 SQUEEZE when you come up
How I foam roll. (There are SO many different ways, these are just some of my favorites)
Foam rolling is sooo important, an essential part of training. It breaks up scar tissue, improves your range of motion, improves circulation and removes toxins as well as speeds up results and improves your performance. -
Single Leg Hamstring Roll
Outer Hip Abduction
Smith machine BOOTY WERK
3 sets of 10 per exercise
1.) Feet Together Squats
2.) Jumping in and out Squats
3.) Split Squats (one side, then switch)
5.) Laying down Feet Push-ups (one side, then switch)
Always loving at home workouts❤️
Working out doesn’t require a gym, or even equipment for that matter. Working out doesn’t need to be long and strenuous. You can accomplish everything you need to within 30-40 minutes, with a set of dumbbells or no equipment at all.
I worked out for 2 years in my basement only really using dumbbells and my body weight. I have posted several interval workouts (scroll down my page). I have different goals now so I altered my training.
Working out doesn’t have to be horrible. Start with 30 minutes a day and I promise it’ll be SO rewarding
Preform each move in pyramid style sets. Reps of 12,10,8,6,8,10,12
This is a lot of reps. Take your time and really use your mind/muscle connection. Focus on form.
2.) DB single Leg DeadLift (do one sides sets, then switch)
3.) Hamstring Curls
4.) Reverse Hack Squats
5.) Bend of the Waist, (squeeze abs and glutes at the top of the movement.)
6.) TRX oblique/ab Knee Tuck-ins -
Not pictured: Single Leg Cable Kickbacks, Hip Thrusts w/ Barbell, and I finished off Leg Raises on half medication ball to really burnout my abs and hip flexors.
I left the gym with my legs shaking. Enjoy💓
30 minute total body circuit workout🔥🔥🔥 swipe for circuit 1-4 and their listed movements.
There are 4 circuits, 4 moves per circuit.
Preform each move for 30 seconds. Complete each circuit 2x back to back, then move onto the next circuit and complete that 2x through and so on until you finish all 4 circuits
Happy Saturday 💓
Today’s circuit workout for my group session this morning
Before beginning the workout, complete the warmup 2x through (20 sec each move). In the workout, there are 4 circuits, 4 exercises per circuit. Preform each move for 30 sec. Complete this workout 2x through. Complete cool-down at the end (20 sec each stretch)
May be posting a vid of this full body circuit workout later 💓👊🏻
Full Upper Body Workout🔥 (only required equipment- dumbbells) Don’t forget ya arms babes 💪🏻
Preform each move for 60 secs. This is based off of a drop-set so chose a weight that you are able to do for the given minute, go as fast or as slow as you need to, just try to do the entire minute!!
Preform each move for 60 seconds. Complete this workout 2 times thorough.
I recommend taking 15-20 second breaks I between every move!
Exercise1- Bent Over Rows
Exercise 2- Bent Over Tricep Kickbacks
Exercise 3- Bicep Curls
Exercise 4- Shoulder Press
Exercise 5- Plank Hold
Exercise 6- Push-ups
Exercise 7- Scissor Twists
Exercise 8- Plank Row (Preform one side for one minute then switch) -
To challenge yourself add a bonus move at the end of your workout: Preform Frog Crunches for one minute (shown in my last ab video)
Today I have consumed:
Breakfast: 2 eggs, 1 slice of wheat toast w/ grape jelly
Lunch: subway- 6 inch chicken taiyaki (extra chicken) on wheat w/ motz cheese, onions, green peppers, banana peppers and sweet onion sauce.
Dinner: chipotle- LOTS of fajita veges, chicken, extra corn, light chez, chipotle hot sauce.
Snack: banana and apple w PB 😛😛😛 & I’ll probably have another snack later. -
I need to start packing my food for work because eating out a lot gets pricyyyyyyy but I literally love chipotle and subway. I have one or the other literally everyday. Eating clean does notttt mean you have to eat boring 🙅🏼 Sugar is VERY addicting and in so many things. Once your body stops craving artificial sugars, it is actually very easy to eat a clean, balanced diet. I will continue to post what I eat in a day/ideas 💓🍎
Some of my favorite booty workouts 🍑🍑🍑🍑(besides weighted squats)
1.) Single leg hammy curls
2.) Single leg cable kick-backs
3.) Half pulsing squats (never go fully down, never come fully up)
4.) Alternating Curtsy Lunges
🔥4 Circuit Workout Consisting Of 4 moves Per Circuit🔥 (set of dumbbells required)
Each circuit has a movement that focuses on legs, arms, abs and cardio (in that order)
Preform each move for 60 seconds. Complete this working one time through going in order. -
Plank Hip Drop
Cross Jumping Jacks
Bent Over Row
Enjoy💓💓 @gymsharkwomen @gymshark
Today’s shape. I’m going to throw a few transformation pics your way soon because I remember starting my journey, looking at others transformations and feeling so inspired yet so discouraged. I felt like I could never achieve a transformation like that. Looking back, time flew by and this has become a lifestyle. It’s so much more than a body transformation. It’s the self satisfaction, higher energy levels, better sleep, more strength and a healthier you. Trust me, YOU can. Trust the process💓👊🏻
If anyone is still interested, I am still selling my 9 week transformation guide!!
This guide fully includes a detailed, easy to follow, meal and workout plan for the course of the 9 weeks. -
Results promised 💓 DM me for more info babes
Two of my favorite moves to superset!!
Both of these are challenging moves that target your core but also target your hip flexors & shoulders. These moves also challenge your flexibility and balance as well as endurance
Plank Row-(30 seconds each side, no break)
Scissors- 1 minute
Take minimal break in between these. Complete 3x for a little Circuit to get your heart rate up and challenge yourself 💜
Good morning babes 💓💓💓
Bear with me as this is my first ever post on my first ever fitness page.
Here I will share workouts, nutrition tips, progress pics, and/ or anything motivational!
A little back-group, I have been into health/ fitness since January of 2016. I used to do a lot of cardio based, low weight, interval circuit training. Whereas, I still do that but not as much! I have been lifting weights and building that booty and I am sooo excited to see what I am capable of. This has been a steady journey. I have loved the entire process. I now group and one-on-one train at Anytime Fitness. I can’t wait to share my passion with others and help change the lives of so many people for the better. -
For anyone just starting, keep going. Keep going and I PROMISE results will come with time and it will be SO worth it. -
Stay tuned 💓💓