⚡️SLEDS & STRENGTH WORKOUT⚡️
I had 25 minutes at the gym the other day so I busted this out about four times and 😵💦😭😱 dead.☠️
Short on time is no excuse! Get in your sweat today.
#pwr #pwrprogram #kelseywellspwr
Song: Change Your Life
Bouldering has become one of my favorite hobbies. Could you tell that I have a fear of heights?
So, I know this isn’t the clearest picture. But this picture has some meaning to it.
A fellow gym friend of mine snapped this without me even knowing. We had a little convo before he took this about me wearing compression shorts & I was telling him how I don’t ever feel comfortable wearing them in the gym so I was stepping out of my comfort zone by wearing them.
I told him how it actually took me 30 mins to decide if I even wanted to wear them - he gave me a silly look & we kinda laughed.
But honestly this is something I do struggle with & have for awhile. It’s one of my insecurities.
I also told him I wore them because I want to practice what I preach & try my best to love my body at every stage- even when i see imperfections.
It’s not that I think my legs are gross. I just have never been “satisfied” with my legs. No matter how hard I work I never see them the way I want too. I constantly pull & tug on shorts when I wear them so I just choose not to very often.
He sent me this picture later in the day & when i first saw it - I actually got teary eyed. Not bc I was disgusted but bc for the first time in YEARS I actually could see my hard work & didn’t mind how my legs looked. I was happy with how they looked.. & it made me realize one thing.
We don’t see what other people see & we seriously are our worst critic. We all have struggles & we all have insecurities but the important thing is we work at them & we give ourself a break.
So babies, whatever your insecurities are - whatever you are struggling with you’re not alone but you need to own them & face them & make them your bish!. ☺️.
I own these shorts in two different colors & plan on buying the purple ones bc I am obsessed & plan on rocking the shit out of these more often!.
I wear a size medium for reference & i got you free shipping link in bio. 😍.
⚠ OLHA A PROMOÇÃO RELÂMPAGO ⚠
Quer aproveitar tudo da Estação do Corpo? Pois o plano completo com musculação, treino funcional e HIIT está de R$ 120 por apenas R$ 89,90 para novos alunos que se matricularem entre 23 e 27 de julho! 😱🔥😍 Além da musculação, o funcional e o HIIT, com aulas de segunda à quinta às 19:30h, são fundamentais para o fortalecimento muscular, emagrecimento e tonificação, tudo o que há de melhor para começarmos de verdade o segundo semestre, não?
Aproveita o fim das férias e vem para a melhor! Mas aproveita que a promoção é só por uma semana 💗🏃💪
At home abs workout that you can do anywhere! 🔥🔥
🏋️♀️1️⃣ 1 min - hold while you move the hands non stop! 🏋️♀️2️⃣ x20 repetitions 🏋️♀️3️⃣ x20 repetitions each side 🏋️♀️4️⃣ x10 repetitions.
Then repeat the circuit 3 times! Try to do each circuit with no rest.
Tag a friend who could use this workout 🤜🤛🏼
(also, why did my mom dress me like this?)👆🏼🤷🏼♀️
In less than 24 hours I’ll be in Cali drinking smoothies, walking along the beach, eating all the paleo/vegan/gluten free/dairy free/raw/shaman blessed goodies cuz I’m so LA😂
But for real, this vacation is much needed! I’ll be doing some work there too since I’ll be meeting up with my soul sister @syannawand
and I’ll be meeting @christinaricewellness
in real life🙋🏼♀️ I’m so excited!
👉🏼Also, can we talk about how there was no “prep” for this vacation like I did in the past?
🚫 No rigorous workouts, extra cardio, starving myself for a month to get “Cali ready”🚫
The less I’ve been stressed around food groups and just food in general, the better my digestion has been! Stress rules ALL ladies! If you’re eating something and you FEEL guilt or shame or you WORRY about being bloated or puffy afterwards, your body is listening and chances are, you’ll probably physically feel like shit.
That mind/body connection is SO real so you have to work WITH that beautiful bod of yours🔥
Today is also the LAST day of the #mombodchallenge
and my mamas killed it with check-ins and supporting all the other moms who took part. I’ll be announcing who gets some prizes SOON😏
Now back to packing cause I am a procrastinator🙃
What are YOU guys doing today that will make your week amazing, fun, + productive af? 👇🏼👇🏼
#vacation #californiadreamin #parentsnightout #fitmomof2 #fatloss #mealprepsunday #luckymom #bodylove #paleorecipes #hiit #happymama #mindbodyconnection #tooblessedtobestressed #mood #flexibledieting #mindbodysoul #mamalife
Check out these exercises that target the obliques! They are a hard muscle to train, but once you feel the soreness you’ll know which moves target them the best! 🔥🔥🔥
📢 ATTENTION NEWBIES TO THE FORCE 📢
🔥 $35 UNLIMITED ACCESS TO ALL CLASSES 🔥
👉🏼 Looking at our posts wondering if it's for you?
👉🏼 Looking for a new gym without the long term commitment?
👉🏼 Want a chance to test the waters?
👉🏼 Need something new and motivating?
➡ Well, here is your chance ⬅
🎟 We are offering all Force newbies the chance to view the crew and be a part of something FUN! This offer is for new members only and spots are limited...
🙏We have strong beliefs and values at the Force and one of the most important things for us it that everyone is part of a welcoming facility that allows you to explore the realm of health and fitness from a different perspective. •
🌍 Give yourself the chance to participate in a wide range of classes and variety including:
🔹Core Strength •
🏛 Force Fitness Studio is a private facility with a close knit community and highly experienced coaches. All classes are semi-private customized sessions; so not only do you get well looked after and catered for, you won't get lost in a sea of people. •
🤔 All this for $35 a week... What have you got to lose?
Want to train at the Force?? For more information: 📧Email us @📧 email@example.com
#pilates #crossfit #bootcamp #training #hiit #strength #core #crossfit3083 #forcefitnessstudio #community #privategym #privateclass #booknow #getresults #forcefsdotcom
#forcefamily #jointheforce #melbourne #australia #bundoora #melbournefitness #melbournegym #melbournefitfam #fitness
🔥Aspiring FITNESS Influencers Wanted!! 🔥Comment below your EMAIL (without the “.com”)
I am looking for 10 motivated ladies who are looking to get paid 💵to live a healthy and fit lifestyle 💪🏽while sharing their journey on social media!!
You do not need to have a 6 pack or be in perfect shape. You simply need to have a real love and desire to inspire and motivate others on their own fitness journey. ❤️No need to be a pro and no previous experience required. I will provide you with a full training program. BUT you do need to be motivated, determined, focused and a go-getter.
If this sounds like YOU then for reals let’s chat! You can earn a part time or full time income from home with fully paid trips too! If you want to learn more and join our family of girl bosses who earn an income from their kitchen table then 👇🏽👇🏽👇🏽 leave your email below without the “.com” or send me an email at firstname.lastname@example.org
💌. I will be sending emails with next steps by Monday evening 7/23 🤩
US, Canada, UK... must be 18+
Benefits of #hiit
MEET THE CREW ALERT!
Just when you think the crew was already loaded, we are blessed to add another person to the crew, Jami Ponstler!
I'm sure everyone already knows Jami being as she has been active and resided in Rockford for 29 years. She is no rookie to fitness and has really amped up her fitness lifestyle to a whole other level in the more recent years ! She has experience with community workouts, training in area gyms, and a very avid runner! She is very enthusiastic about helping giving back to the community by providing evening fitness classes at RSP! She has been supportive of our mantra and gym culture from the very start and is enthusiastic to be apart of such an inviting, judge free environment! Jami is married to Greg, has 3 sons and 2 grand kids. Please join us in welcoming Jami to the RSP Crew! Jami will be joining in with other coaches this week during classes and will release her schedule for the following week to begin her own classes ! #NoBadDays #RSPcrew #fitness #coaching #fitcoach #fitlife #growing #RSPfam #fitfam #strengthtraining #cardio #HIIT #FAMILY #community
Keep that in mind when you don’t feel like showing up. Move It - Your Second Family.
Lunchtime never looked so good!😋🥦 This is our Seared Chicken Nutrition Bowl from our 8 Week Challenge meal plan! 🙌
💎 Push-ups -
Try these out at the end of your workout. Do about 4 sets for as many reps as possible. Great for the triceps and chest!
Let the warm-up dictate the tone of your work-out!!! The heavy weights and high speeds won’t always be there so its not the smartest move to try and force it. This was one of those days. The focus shifted right over to quality and as a result it was a really fantastic session. If you come in with no expectations, you probably won’t be beating yourself up mentally on the way out. Remember, this gym-stuff is meant to enhance our lives!!!! 🤓🤓
BRUH..... don’t let this weekends FUN creep up on you mid-week!
Get registered for a NEW WEEK of classes!
Monday Madness with Coach Marlon!
Jacks Back!!! Last week of JULY!
All ex-members, re-sign and get your first 2 weeks FREE!
Refer a friend and receive 2 weeks FREE!! Spring into Action!!!!!!
START OUT THE WEEK WITH A BANG ⚡️ I have most definitely talked about how much I love Sunday’s. Every Sunday is a fresh start to a new week! With that being said... don’t skip out on your workout today 🏋🏼♂️ Hit the gym or stay at home and try this one out! All you need is yo body, a little motivation and a resistance band 😍 taught this yesterday at the @athleta
45 seconds on, 15 seconds off! 2X through each circuit.
Push up side plank - my push ups are sad
Sit up to press - create tension with the resistance band!
Lateral plank walks
Split squat jumps
Squat to press - create tension here too!! Plank walkout jumps
Lateral jump overs
Take as little rest as possible between sets! You guys this is a KILLER. Bookmark & try it out!! Let me know when you do. It’s the beginning of a new week!
What motivates you on a Monday?
For us, it’s our members who put in the hard work and get RESULTS! 👊🏼 Ross Finnegan completed the last #f45challenge
with us, with amazing results! After a friend recommended F45 to him, Ross decided it was his opportunity to change his Redbull and Mars Bar lifestyle. Working as a concreter, he didn’t find the time to eat breakfast or lunch, and he usually found himself too exhausted to exercise after a big day on the tools. Ross was starting to lose self-confidence, so took the bull by the horns and signed up for the 8 week challenge, with his partner, Clare. “What a great 8 weeks this was, for us as a couple, to meet new people, to transform our eating habits and improve our health/weight.” Ross’ journey isn’t over, but he is looking forward to being a regular at F45, thankful for the support of the trainers and other members that helped them through at #f45mayfield
Congratulations Ross, your hard work has paid off 💪🏼
In total Ross lost 11.5 kg and is continuing to see improvements:
👇11.6kg body weight
👇9.3kg body fat mass
👇6.1% body fat
☝Inbody Score 74 points
I hope everyone’s having a nice weekend! People have been asking me why I choose the lip wall in my studio. .
It represents so much to me. Feminity and strength. Isn't that the perfect combo? I love that I am strong. Not just lifting weights strong, but life strong. We all have our own story...and stuff. I am pretty personal with mine, but as I grow I seem to want to tell it. Some days are freakin' hard. Some days are amazing. I love that I am a female pushing thru in this business world, which can also be real tough. I love that I had a male boss at my last "corporate job" who was so horrific, I said I will NEVER work for someone like that again. And then I went for it on my own. I did it myself. I am lucky to have amazing clients and support from a pretty great husband, but I put it all on the line. .
That wall of lips represents being a tough b*tch. A tough b*itch that still likes to get a good blow out and put on a pair of heels on occasion. Overall, beauty is about being comfortable in your own skin, but put a little red lip stick on and you can conquer the world. Tag that tough b*itch in the comments who represents! 👄#treadtabata #beverlyma #marbleheadma #beverlytreads