Typing this thinking ab having to get up and feel the pain of Thursday’s leg day, but posting a leg day right now 🤣 these past two weeks of legs have been BRUTAL! Crazy how changing up one thing can make your whole workout a lot more effective. If you swipe you’ll see 3 of my go to quad focused exercises for leg day 🦵🏼 Elevated heel squats (ABSOLUTE FAV), barbell curtesy lunges, and cable resistance step ups! Those step ups I started about a month ago instead of dumbbell step ups and y’all...wowzaaaa! Save this little guy & throw it into your next lower body day, it’s a good idea, I promise 🥰
HAPPY FRIYAY!! This weekend is about to be super duper fun & I’m excited 🤗 Sometimes we get so wrapped up in all the important things in life that we forget to LIVE! Living in the moment is so important and I find myself not doing that so often because of my crazy schedule. This year I’m challenging myself and you to live in the moment, do crazy things, spend time with friends/family, eat the cookie...just LIVE! Okie on that note, I hope you all have a beautiful weekend 💙
OKAY GUYS 💙 After about a month of waiting and getting everything in and this and that...my honest/unbiased LEGGING REVIEW VIDEO is up NOW on my story!! I went live about an hour ago and saved it to my story, but of course I will be saving it as a highlight to my profile so you can reference back/let others know what’s up 👏🏼 I hope this helps you ladies out if you’re questioning ordering from these certain companies! Because that is the goal 🤗 Please DM me if you have any questions or feedback, I’d love to chat! Brands pictured below (swipe): 1. Skywear 2. Gymshark 3. Curves & Combatboots 4. Skywear 5. Gymshark 6. VSX 7. Til You Collapse
Y’all I really do train my upper body...I promise 😁 BUT here’s another leg day finisher for y’all for now💙 these 3 exercises BACK TO BACK, 2 sets. Yesterday’s workout wasn’t too intense, I wasn’t training alone which was fun, don’t get me wrong!! But it did make me change up my workout a bit. Still got a good burn and my hammies hate me today (what’s new 🤣) Save this little vid to get your glutes on fiyaaa 🔥 Today’s a long day, but here I am hopping on to say happy HUMP DAYYY pals!
MY LEGS were SO sore after this 😩😭 So, over the past few weeks I’ve been really focused on heavy weights and perfecting form which was going great! But tbh I did feel like the muscle/mind connection I usually feel in my workouts just wasn’t there as much...So, I decided to drop my weights about 15-20lbs and really center my focus for this leg day and be like okay we’re using THIS muscle for THIS exercise. It took me a bit longer to complete my workout because of this, but the after effect was insane. I know this sounds strange, but seriously making the mind to muscle connection is crucial. I was so focused on my strength the past few weeks I really neglected that aspect. I have got to make sure to ALWAYS focus on that connection no matter what the workout! Here’s some clips for ya to save from the leg day that has me still limping 🤣 Enjoy!
hey, what’s up, hellerrr 💚 Happy Monday people! Just killed my shoulders and triceps to start off the week. But flexing the glutes bc why not?¿ T MINUS 5 days till the big ole legging try on and review post I’ve been talking about 😬 cannot wait to share it with all of you! ALSO. Putting the finishing touches on my FIRST EVER 6 week training guide 💙 DM me for more info oh how you can train WITH ME. Got leg day again tomorrow and no, my legs aren’t ready yet, so pray 4 meee
. 💣BOULDA SHOULDAS COMING AT YA 💣 ———————————————————————— Shoulders have become one of my favorite muscles to work lately and I’m loving the progress I have seen. I still have a ways to go but as long as your growing that’s what counts right 👊🏽 ———————————————————————— 1️⃣Landmine single arm shoulder press. 5 reps each side. Focus on trying not to bounce and pushing through the entire motion. (REPEAT 4 times) 2️⃣W SINGS. wowza these don’t look hard but they are KILLER. Take a kettle bell or medicine ball and make a W motion with your arms, keeping your core strong and avoid swinging the pelvis. I do this for 45 seconds with a 15 second rest. (REPEAT 4 times) 3️⃣Shoulder set. Love love love this for a quick little burnout. Start with 3 lateral straight arm raise, to 3 bent arm lateral raise, to 3 scarecrow rotators (yes that’s the real name people), to 3 90 degree chest adduction reps to FINALLY 3 shoulder press. *THIS IS A PYRAMID BUILD* Go from 3 of each, to 6 of each to 9 of each. 30 second break between each set. 🔥😭 4️⃣Plated shoulder raise with static twists. Hold the plate out and using only your your forearm and wrists, twist the plate back and forth for 30 seconds. Finish with 10 front raises. DON’T LOCK YA ELBOWS PEEPS. (REPEAT 4X) 5️⃣Plated forward rows. Save these for the end and BYE SHOULDERS. Start with a lower plate for 7 reps. Immediately switch to heavier plate and try to get 7. I definitely struggled with this 😅 (REPEAT 4X) *************************************************** Tag a friend who would kill this. Enjoy your MONDAY friends. 👊🏽 #crunchfitness#shoulderworkout#bouldashouldas#girlswholift#toneitup#getfit#mandymairefitness#livingmybestlife
SOMEONE TELL ME WHY IN MY LAST POST IT ONLY POSTED MY FIRST REP 😤 Not ab to repost the whole thing but do wanna be hyped about this 275 for ✌🏼 soooo here it is in its entirety, someone be excited w me bc mad about having to post it separate 🙄
HEAVY LIFTING CAN BE SCARY...I for the longest (and somewhat still) get nervous when it’s leg day and I know I’m going to have to squat 2 plates or more. It’s definitely a mind thing, because when it comes to deadlifting I’m like come on let’s load the plates up! I think for me it’s the normal fear of squatting heavy and thinking, “what If I get stuck?!” Well yea, you might...but the rack will catch the bar and then you’ll stand up, be annoyed, get over it, and try again next time. We can’t let the fear of this and that stop us from progressing forward. Do you really think you’re the only person whose ever gotten stuck during a lift?? The answer is no, and guess what, you won’t be the last either! Here’s to heavy lifting and PR’s. 275lb deads for 2, a pretty easy 225 for 3, followed by a little rough PR of 245 for 2. Working on depth & Chasing big numbers this year. I’m SO ready to hit them ALL😬
Top of the mernin to y’all 🌞 long day ahead doing wedding thangzz so here’s a quick post to say hi my legs are still so sore I cried a bit inside getting out of bed 🤣 and to also say HAVE A FABULOUS WEEKEND FRANDSSS💙 I shall be back tonight! Till then ✌🏼
MY LEGS ARE WRECKED 😩 Don’t remember the last time I was this sore y’all. My training style yesterday was a little different than usual. I really wanted to focus on mind/muscle connection so I dropped my weight down for each exercise by about 15-20lbs. The difference I’m feeling today is insane! When I originally started lifting, I would strictly stick to lighter weight and more reps, whereas now I’m more so doing heavier weight with moderate/low reps. I’m still in the mode of making #gainz in both strength and endurance as of now, but I know when I begin to change my goals in the near future I’ll be working on more power and strength gains 🤔🤫 BUT for now, I may go a little bit lighter for the next few weeks in accessory exercises to really make a good mind/muscle connection. HAPPY FRIDAY GUYS! Have a stellar weekend 🤩
HIIT really hits me where it hurts...my whole body 🤣 The day after doing my high intensity interval training days are so killer! I love the feeling of getting a good sweat sesh on and the endorphins afterwards 🤩 Save this bad boy for an intense full body workout, I promise you’ll feel GR8 after! Happy Friday junior babes 💙
FINALLY seeing the back gains 😍😭 I’ve been working so hard on training my back and I’m finally seeing the progress! Super pumped ab it 🤪 Here’s a little video to prove that I’ve been werkin for it, okkurrr happy HUMPdayyy friends!
Full upper body sesh from this morning was 🔥 did all muscles because only able to train 4 days this week 🙄 it happens, so really no big deal. Work with whatcha got in this crazy thing called life! Here’s a few exercises that had my arms feeling very noodley if you know what I mean 🤣 Save it for your next UB day! 3 sets each (excluding benching, did 3x5 at 95lb), 10-12 reps depending on your weight choice 💙
🔥 BURN BABY BURN 🔥 not only were my shoulders on fire after this one, but my CALORIE BURN WAS CRAZY (over 600)! If you’re looking to mix up your SHOULDER ROUTINE I highly recommend trying this one! Shoulder and abs 👇🏻 - Circuit 1: Wall balls 4x30sec OTS med ball throws 4x30sec - Circuit 2: SA DB shoulder press 4x8-10ES Plate SA upright rows 4x10-12 - Circuit 3: Alt. Opposite arm/leg incline sit-up 4x20 alt Plank bench walk-ups 20x alt - Circuit 4: KB front raise swings 4x12ES Lateral raises 4x10 Plank shoulder taps 4x20reps ES - Circuit 5: KB Jump squat to upright row 4x15 Russian twists 4x20alt - Circuit 6: Band delt row w/ rotation 4x12 Burpee + squat jump 4x10 - Circuit 7: Battle ropes 4x30 sec Hanging leg raise 4x10-12 - Circuit 8: Plank T-rotation w/ DB 4x8ES Superman’s 4x12 - Looking forward to tomorrow’s workout already... it’s total body day 😁 Have a great Tuesday! - Top: @forever21 Leggings: @reebokwomen Shoes: @nike - #workoutroutine#bouldashouldas#shouldersabdabs#mnfitness#trainerlife#lifetimefitness#personaltrainer#fittrainers#1stphormlife#iam1stphorm#duespaid
Mondayzzz! Did HIIT again today, but this was the finisher I did last week when I was basically dying from being sick. Watching this back I’m like holy moly how on earth did I manage to push through this 😂😂 Mind over matter that’s for sure! 10 floor burpees then right into ball slams equals...DEATH. 2x with a 30 second rest in between is no joke my friends. Save it and try it...you’ll feel like you’re on the verge of death but I promise you’ll survive 😄
🔥Alternating Dumbbell Negative Shoulder Press🔥 How strong is your mind muscle connection and focus??🤔 Can you maintain a contraction on the stationary side while performing a 4-5 second negative on the other? If you can, you’ll reap multiple benefits from the set and be on your way to a stronger more aesthetic physique! Give it a try and film it if you’re brave enough. I’ll provide feedback to anyone to tries and tags me in the video!
Practicing that lat spread on a daily 😁 18 weeks out verse. 11 weeks out @evlathletics #figurecompetitor#cpafigure#prep#11 weeks out#girlswholift#bouldashouldas#bikinitofigure#girlswithtattoos#gymrat#natty#quads#growing#bodybuilding#transformation#motivation#lift#vanfitfam
Happy Sunday my friends! 💙 Still really not feeling 100%, so I’m in bed right now relaxing trying to rest up for this upcoming week. My weeks are long and exhausting and being sick in the mix of that is really not okay 😩 Today was a long day, but I managed to look alive so here I am posing for the gram😃 Praying to feel back to myself in the AM so I can get back to working on my own goals! Fingers crossed. I hope your weekend was as fabulous as you are 😌
Here’s some booty work for y’all on this nice Saturday evening 💙 Still not feeling 100% yet so taking it easy, but always coming at y’all with some new werkouts to save! These 3 exercises had my glutes on fire and I felt the burn during and after 🤣 I love training glutes because I mean come on, who doesn’t like booty gains?¿ Exactly. Save this to add into your next leg day, you’ll thank me later 🤪
HOLY HIIT 😩 This killed me inside and out and I’m not sure if it was because I’m sick or because it was THAT HARD 🤣 I’m going to go with both...I have the finisher to this that I’m going to post over the weekend and y’all! It’s serious! Not feeling 100% so I’ve decided to take the rest of the week off training so I can rest and reboot for next week! Living a healthy lifestyle isn’t just going to the gym and eating healthy...it’s taking care of yourself too! Happy FriYAY babes I hope your weekends killer!💙
Swipe right to see before photo—> ~~~~~~~~~~ 2 years ago you would never see any full length body photos of me because I hated the way I looked. I’m a 5’ 3” girl and weighed about 165lb. I wore bigs clothes to cover everything and continued to eat the worst things ever day. However, 2 years ago that all changed when I moved to beautiful Boulder, CO! I was so inspired from the fresh start and all the healthy people living around me that I decided to make a change! I went home that night, threw out all my junk food and went and bought my good proteins, complex carbs and good fats! From there I meal prepped and stuck to a consistent gym routine. I fought with myself most days at that final hour of work on whether or not I really needed to go to the gym or have the energy to cook at home but I pushed through even though the motivation wasn’t there. 2 years later, I’m the happiest I’ve ever been and I’ve learned about what does and doesn’t worked for me. It was a long and patient process but at the end of all of it, I couldn’t be happier! I still have so many goals that I want to achieve this year with my fitness and nutrition, which is why I started this instagram to keep myself accountable! I’m excited to bring you all along on this journey with me and I thank anyone that follows me and shows all the support! I hope anyone reading this, you get some type of inspiration because that’s all I could ever ask for! Happy 2019 and cheers to the fitness adventure ahead! #2019fit#absforabbie#fitstagram#beforeandafter#bouldashouldas#workout#coreworkout#fitness
Today was SUCH a long day 😩 I have a bunch of workouts to post for you guys but I’m so sleepy right now! Will be getting them posted over the weekend, so don’t you fear 💙 Also have gotten 4/10 of the leggings I have ordered to review so going to start doing a try on and review video ASAP! Also, peep the quads in this. Goodnight pals ✨
No fillyy just me flexin and popping in to say once again Instagram is full of HIGHLIGHT REELS and GOOD ANGLES🤪 Looking at this picture yes, you see some cellulite and some back creases and it is not edited out or blurred out because that is me!! I’m just as imperfect as the next person and I love it! 💙 I don’t look at this picture and think eww look at those areas I could fix, I look at this picture and think DAMN look at that strong body I have built over the past almost 3 years! The confidence, the happiness, the overall satisfaction looking at this picture fills me with joy 😊 I’m actually up in weight right now from the crazy holidays and traveling and guess what I AM OKAY WITH IT! Fitness is a never ending journey. Love your body in all phases and think about how far you’ve come every once in a while.
CHESTICLES with some triceps and abs this fine Wednesday! My legs are so sore from yesterday’s leg day I was happy to be working upper body today. Here are the deets: - Circuit 1: barbell chest press wide (4x8-10) Barbell Tricep press (narrow) (4x8-10) Plate front to side raises (4x10) - Circuit 2: stock press (4x12) (palms out, wide OH pulse to palms in pulse) Incline push-up (4x12) - Circuit 3: DB skull crushers (4x12) DB Tate press (4x10-12ES) - Circuit 4: SA DB upright row (4x10) DB Tricep kickbacks 3 ways (7 overhand, 7 neutral, 7 underhand) Incline Mtn. Climbers (4x45sec) - Circuit 5: Decline BB press (4x8-12) Decline reverse crunch 4x15 EZ bar front raise (overhand) (4x8-10) EZ bar front raise (underhand) (4x8-10) - Circuit 6: Machine shoulder press (4x12) sorry no vid! Machine chest press (4x12) - If you have any questions, pop them below! Otherwise have a TERRIFIC rest of the week 😂 - Top: @1stphorm Leggings: @adidas Shoes: @nike - #workoutroutine#pushdayworkout#pushday#chesticles#tricepsworkout#bouldashouldas#mnfitness#lifetimefitness#trainerslife#fittrainers#1stphormlife#iam1stphorm#duespaid
So! I have all my clients fill out a 2019 goals sheet with 5 for the new year and I partake in it as well, here’s MY 5 GOALS FOR 2019: ✨Give people the benefit of the doubt. I am an overall positive/optimistic person and a genuinely nice person. But I have a bad habit of letting first impressions form my ultimate opinion of people and pretty much never looking past that. I admit it and really want to work on not doing that in this new year! ✨Give myself more ME time. I spend my life and I’ve done this for as long as I can remember, running from place to place, constantly on the run. Never really leaving time for myself to relax and do things that I need to do for my personal well being! This year I want to try and make ME time a priority and work on self care not just in the gym! ✨Focus on my nutrition as the most important aspect of my fitness journey this year. The gyms the easy part for me! I always have struggled more with the nutritional portion of fitness. I do consider my relationship with food to be good, but I’d like it to be even better! Food is fuel! ✨Be able to do a pull up!!! Yes I really can’t do a pull up. It actually took me about 6 months of doing push ups after EVERY workout to be able to do a full, proper form push up. ✨Hit PR’s of: Deadlifts 350lb, Squats 300lb, Bench 150lb Now, ladies & gents...Set goals, realistic ones, and CRUSH THEM. That is all, goodnight pals 💙
HAPPY NEW YEAR! 🖤I cannot believe it is 2019 already?! Anyone else think time is FLYING by extremely fast 😲 I’ve deemed 2019 to be the BEST YEAR EVER. Mostly because I’m marrying the love of my life in May, buttt also fitness wise! I’ve set some major goals for myself this year. Going on 3 years of being on this fitness journey and I’m determined to make this the year of crushing goals both in the gym and in life! I’ve had all my clients fill out a 2019 goals sheet and I’ve done one as well! I’m going to share later what my goals are and I want to hear y’alls too! ALSO please go vote on my story if y’all want a story review OR a video post of me reviewing all these new leggings I’ve got in! Okie talk to you guys later! ❤️
18.104.22.168 IS YOUR YEAR. • It’s time to put the “New Year, New You” cliche to work! & With me, I promise you will 💙 Taking the first step to changing your lifestyle is always the hardest, but this time you won’t be alone. I’ll be in your corner day in and day out, pushing you to your full potential while having fun along the way. • Custom training sessions made specifically for YOU and YOUR goals, accountability, and a SUSTAINABLE lifestyle change. Let’s start off 2019 with a bang & let’s do it together! You’re just a session away from the greatest change you’ll ever make 😊 • VIDEO CREDZ TO MY GIRL @aeb_films forever amazing me with her talents 😍
ELEVATED HEEL SKWATZ & why I love them 😋 I started doing these about 6 months ago and my quads have never been the same since! I love the feeling of your muscles contracting throughout a workout. Now I know y’all know what I mean👏🏼 When I do these I feel the connection through my quads and know they’re working! I started doing these with 95lbs and now I’m at a PR (hit Thursday) of 185lbs!! Crazy how much consistency plays a role in strength gains! If you haven’t tried these, you REALLY should!
Hey, hi, hellooo friends! Remember that time I had to squeeze leg day into ONE day 😅 how could you forget when your legs are sore for 10 years?! Ahh soreness, the love hate relationship we ALL have. I posted my full leg day in a note format on my story the day I did this, but I added it again bc it’s literally all the staple exercises I do every leg day. Shown above is just a few snippets of some of my the verge of tears leg day 🤣 It’s all worth it in the end, I promise! Save this bad boy for the leggiess! Hope you’re having a fab weekend 💙
After about a 3 month hiatus, I’m fiiinally starting to feel like myself again!! 💪🏼 I was out of the gym for a little while due to sickness and injuries(non workout related). I have slowly eased my way back into my routine, of course still pushing myself like I always do but trying not to overdo it. It hasn’t been easy since I lost a decent amount of strength but I seem to be gaining it back quicker than I thought I would! Thank you muscle memory! I’m happy with my progress so far 🍑💪🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ALWAYS use progress as your motivation, no matter how small or how slow, progress is progress! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In life there will always be struggles(fitness related or not), whether you choose to give up or not that’s how life works. Pushing through the challenges will only further build strength, physically and mentally! NEVER stop fighting for what you want! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ CHOOSE to not give up because YOU DESERVE THAT! It’s not about perfection, it’s about effort, and when you bring that effort everyday - that’s where transformation happens and that’s how a lifestyle is built. EFFORT will manifest habits! #endoftheyearmotivation#bringiton2019#newyearsgoals#cheers
GLUTE BRIDGE PROGRESSION: I struggled with glute bridges for the longest time. Constantly having back pain after doing them and never knowing the way to fix the problem. I, like most weight lifters am self taught and by saying that I mean, I used the internet and advice from people at the gym on how to fix form when I was just starting out. Now being 2.5 years into this journey and having my degree and certification in personal training I have a much better understanding of proper form and technique, thankfully! Above I have 3 separate videos of bridges at 3 different weights. Progressively adding weight and lowering the reps to not compromise form for heavier weight! I did this circuit last week 45lbx20 135lbx15 185lbx10 3 times EACH. That resulted in extremely sore glutes & a NOT sore back 😌 try it out!
Last workout for this week bc vacation and its a PR ALERT! The past month I’ve been progressively adding weight to my squats for reps since I hit my PR at 245lb a few weeks back, and it’s been smooth sailing. Started with 185 5x5 then 205 and then 215 last week. Wellll today I decided let me just go for it and throw two plates on there. Needless to say and as you can see...3 at 225! OKKURR pretty hyped bc that means my actual max is most probably going to be higher😛 The goal for 2019 is 300 👏🏼 LETS GET IT!!
Feels good to get back in the gym after all the Christmas festivities🥰 It’s important to hit all areas of your shoulders and you’ll feel the burn with this one👌🏼 This exercise isn’t that difficult but it’s effective and helps with mobility in the shoulder! I’ve been pretty inconsistent with posting the last week due to christmas but I will have more videos coming. 🎯: shoulders ⚖️: as heavy as you can with reaching a 20 rep count 🕒: 3 sets of 20 each arm #fitnessmotivation#bouldashouldas#shoulderworkout#newgoals#2019#fitness#shoulders