665,916 Photos and Videos

8 minutes ago

Air fried chicken fingers and roasted broccoliYummm😋Anyone else obsessed with the air fryer?! ImpactYOU robynfitlife

14 minutes ago

Today i got to spend time with my Daughter and it was such a great day at Epcot . We laughed she made me laugh (although she was very serious lol ) then I look at the pictures and think about how today went down. I started my day off teaching fitness classes then I walked in Epcot for 5 hours with a 6 year old and I am about to turn 32. 10 years ago when I was younger with no I was hitting 300+ pounds type 2 diabetic on insulin and pills and couldn’t even handle walking around Epcot ! Never in a million years would I think I could not only walk around Epcot , but teach fitness AND keep up with my . I may not be the skinniest but I am fit I am STRONG! In the past I couldn’t walk after a day at a theme park but tomorrow I will see you at 10am for Strong 💪🏽😘. zumbainstructor fitnessinstructor fitlife fitness fitmom fitfam SBZ zin Strongbyzumba zumba zumbafitness fitnessmotivation goals NSV igotthis StrongerThanILook sexy wepa ZPowerCouple proudmama mom momlife disney disneylife disneymom disneypassholder

17 minutes ago

Simple abs workout early today that’s effective to build a strong core. 4 sets of 15 repetitions 1. Sit ups 2. Crunches with knees up at 90 degrees 3. Floor side bends What are your favorite abs workouts? 💪🏾 💪🏾 💪🏾 XcyteFitness GetXcytedToGetFit Athomepersonaltraining Onlinefitness GetRipped ToneUp Fitness FitnessMotivation MealPlan FitnessInstructor Results Nutrition HealthyEating Hardwork CelebrityFitness Workout Motivator Toning WeightLoss TrainingSessions 1on1Training RESULTSDRIVEN nike nikesports 90DayShredOnlineWorkoutProgram homepersonaltraining convenientfitnessservice 30DayShredOnlineWorkoutProgram

18 minutes ago

* * 祝日明けの金曜日✨ 夜はキャンベルの本町クラスに 遊びに来ませんか🤗 * 音楽が耳に馴染んでくると 遊びのある曲は遊び心全開で みなさん遊びます💕 もちろんキャンベルも(笑) * 音楽を聴いて 心地よく身体を動かしたり 遊んだり 夢中になったり これが踊るってことなんだって 気付かせてくれる * キャンベルのSALSATION ®︎クラス そんなクラスです💖 * * * * * salsation salsationfitness sationjapan salsationlove salsationfamily meraki love fitnessinstructor dance salsationcampbell fitness osaka workout training diet fitgirl happy キャンベル なにわのキャンベル 大阪 本町

23 minutes ago

Day 4 of 75 This red face is brought to you by teaching 2 high impact classes back to back! The second pic is the amazing calorie burn recorded by fitbit and then my delish post workout meal. As an instructor, i know the workout isnt my workout, but when your groups will only do what you do and you want them to hit their goals, you jump higher, you add in extra burpees and you do that extra rep! That translates into an exhausted sweaty mess of an instructor! Didn't need to get my own work in today! I seriously love my job❤️❤️💪💪 321 bodyshred hiit fitnessinstructor groupfitness fitchick fitfam fitpro redface sweat sweatymess goaldigger goals oshawa nutrition fitbitcharge2 lovemyjob 75days igdaily igotthis

30 minutes ago

I don’t get to teach kickboxing often, but when I do, I LOVE it Thanks to key608 for snooping in and taking some film. I have the best job in the world and am so lucky to have the skill to teach fitness in so many different forms. We don’t always have to train in the weight room or in the Gold’sFit studio. There’s a fun fitness world out there, explore it. fitnessinstructor fitlife coach coachlife traindifferentways cardio cardiokickboxing happyhour getoutthecrazy fitnessshouldbefun

37 minutes ago

Quick and easy High protein ,low carb ! 👌🏽💪🏽💪🏽💪🏽Organic black beans spaghetti with fresh tomato sauce (chopped ginger ,red chillies ,coconut oil ,turmeric ,curry ,smoked paprika and black pepper ) add pre cooked pasta and the egg whites at the end cooking just for a moment ; wild salmon baked in the oven with fresh ginger ,chillies ,pepper ,turmeric,smoked paprika and light soya sauce ,wrapped in a foil ) plus boiled broccoli and asparagus workout gym cleanfood eatclean fitnessfoodideas nutrition naturalfoodrecipes realfood eatclean cleanfoodideas fitnessrecipes fitnessgirl pt personaltrainer fitnessfanatic fitnessinstructor quickandeasy eatbetternotless

39 minutes ago

Stacked up, caked up all summer. I promise. 💰

42 minutes ago

The Spring Break Bender is officially over and the post workout selfie is back! Vacation threw a small wrench in my workout routine and nutrition but I am rolling with it. Having all the splurges and remembering that sometimes you deserve to “just be” after being on point for so long. The reality of living a healthy fit lifestyle is you’re not going to be perfect. You are going to mess up - we are human after all! You will miss a workout, your nutrition won’t be on point, you will get sick, you might get injured, life just happens, family, work, stress you name it. The KEY is to just keep going and to just keep TRYING! Instead of giving up you just start back up. There’s always another meal or a new day to start again. Just NEVER GIVE UP!

44 minutes ago

I’ve been saying this a lot in class it’s not about the where, it’s about the how. It’s not about where you ride in class, but how you show up. And maybe in life it’s less about where we are on our journeys & in our timing and more about how we’re showing up in the spaces we find ourselves in. Life, love, careers they all come in different shapes & sizes. So here’s to trying on the idea that maybe life looks a little different than we planned. Open hearts & open minds will take us places ❤️ fitspo life love journey timing fitness fitnessinstructor spinninginstructor motivation inspiration transformation unfold stayopen heartopener mindfulness cleveland ohio thisiscle

44 minutes ago

If you’re a health coach and have been thinking about joining myself and the other amazing 21dsdcoaches, ENROLLMENT IS NOW OPEN My full video is on 21daysugardetox YouTube channel, but here are the highlights If you have questions about being a coach, drop them here ⤵️. I also have highlights saved here on IG and there’s a link in my linktree healthcoachlife baumancollege baumanalumni paleolife nutrientdense nourishingfoods 21dsdcoachkatielb nutritionconsultant holistichealth healthcoach liverderox selfcare realfood eatclean cleaneating cleaneatingwithkatie detox health sayyestohealth Repost 21daysugardetox ・・・ The  21daysugardetox Coaches Program is officially OPEN for enrollment Check out this testimonial from Katie Leadbetter of  cleaneatingwithkatie! She's been a 21DSD Coach for just over three years, and it's one of the best decisions she's made for her business! Not only that, she made back her initial investment into the program within her first year as a Certified Coach - and has since made much more than that If you want to be like Katie and turn your passion for empowering others into a successful business you can feel good about, become a 21DSDCoach! Visit (link in profile!) . sugardetox  ntc  ntp  wellnesscoach fitnessinstructor healthcoach  21dsdcoachesprogram fitnesscoach

48 minutes ago

People don’t always get me. They don’t understand why I workout so much (especially on vacation) or why I work so hard. The thing that they don’t get is that I’m only doing what I love 💕 **today I was lucky enough to have my brother join me in my workout I enjoy working out. I enjoy coaching. And having those in my day makes me enjoy my vacation more. So ask yourself, what makes you happy? And if it’s fitness related and you want a little help let me know. I’m always here ❣️

48 minutes ago

If you want to make a change, you need to start in the right end. Meaning, how would you think, feel and act if you already had what you desire? Be that person first and you’ll not only get the results you want, but the chance of keeping them long term will drastically increase. Working towards what it is that you desire and not just trying to escape what you don't want, can make all the difference. *Can be applied to all areas in life, not just glute gains 😘

57 minutes ago

Endorphin-fuelled & Grateful for so many things lately ✨ 🤸🏼‍♂️— Excited to teach new weekend classes at get_serious_fitness (sign up on the mindbody app) and come sweat with me ✨

1 hour ago

Happy Spring Y’all Summer will be here before we know it! 👏🏻🙌🏼 👙 ☀️ 💦 🏝 I have a healthy living group starting April 1st! It includes- ✅Meal plans and recipes for four weeks ✅Facebook group for support ✅Me as your coach throughout the process ✅Arbonne supplements to go along with the healthy eating Besides the physical transformations seen here, the way this program makes you feel is AMAZING! I hear it all the timemore energy, sleeping better, naturally losing weight, no more migraines, joint pain is gone, total mental clarity and the list goes on! Here are my husband, jtapper83 and my before and after pictures! Let me know if you’d like some info!

1 hour ago

I love my job. 💞💞 I legit do something that makes my heart happy every single day as I help coach people to better health. 🍎🏋🏼‍♀️ Tonight I got to combine 2 of my past jobs for a bit & even though I don’t have the full blown passion to do either full time any longer it made my heart smile huge getting to see a glimpse of both for a bit! A Mom I use to nanny for contacted me recently and asked if I would come and help her sons’ Boy Scout Pack ✌🏼learn sign language since I use to be an interpreter👐🏼. I went and did a 10 minute demonstration teaching them all both the Pledge of Allegiance🇺🇸 & the Boy Scout Oath. It was adorable Such good listeners Not to mention seeing Luke (pictured) that I use to nanny and his brother Zack is always great! When I finished they gave me a T-shirt and thanked me by making me an honorary member of the pack! What a fun time 🙂 Life is all about moving forward, but taking some time to look into past Jenna stuff was fun!

1 hour ago

If you want to know how to age right, take lessons from sylsil69! She is the epitome of fun and always seems to be in motion. She’s a regular at ymcactx and definitely makes her health a priority. She and her husband are always out and about doing fun things. It makes me tired just watching all of their escapades on social media. Happy Birthday, Sylvia! You are loved and admired and I’m grateful to know you! 🎁

1 hour ago

Home from Bootcamp, chilling watching greysabc and sipping a yogitea and this is what my tag said In the beginning is you, In the middle is you, In the end is you How fitting that is when it comes to tour health. No one can do it for you. No one can care about it enough to make you change. You have to do it You get 1 body, how are you treating it? Are you moving it enough? Are you fueling it with nourishing food? Are you hydrating it (I don’t mean with🍷) . You need to want to start, then you have to! You need to keep that journey going because I promise once it’s apart of your lifestyle, it feels amazing. It’s also easy to bounce right back after a few extra 🍪🍩🍷🍻 Plus my new nutrition program allows 🍫🍷and how to make healthier 🍩🍪🍰 so you decide. The better you care for your health now, the better it will be when you are 👵🏼 tgit truthbomb healthyandhappy fitforlife fitfam bootcamp fitlife greysanatomy forthepeople foodfreedomfix sugardetox healthyaging fitnessinstructor workoutgirl cheerstolife igfit brunettebabe thursdayvibes upf enjoythejourney healthyyou

1 hour ago

Rocking a ponytail today I finally had to break down and wash my hair! I've been a total slacker and loving every minute of my spring break I feel so extremely grateful to have a week to recharge my soul I finally decided it was time to wash my locks! I've never in my life been able to go 4 days without washing my hair. I exercise ever single day and I sweat a ton My hair takes a beating with all of my activities as a fitness junkie and a soccer mom. I'm always outside or always moving. I used renew shampoo, restructuring conditioner, split end mender, and blow out cream. I never got around to blow drying my hair. I just let it air dry and then pulled it back into a pony my favorite hairstyle🙌❤ ponytailsquad ponytailsforever ilovethisstuff softhair cleanhair magicalshampoo repairyourhair naturallybased premiumhaircare thebest fitnessinstructor hairgoals icanhelp peaceloveandhair✌❤🥰

1 hour ago

🌀And now, we rest. At least until Spin® in the AM. • • • • • • • • 🙋🏼‍♀️🚴🏼‍♀️😅💓🙏🏻🧘🏼‍♀️🏋🏼‍♀️💪🏻 • • • • • • • • WheresTheMotrin GymLife FitFam FitLife OneForMe KeepingMyPromise GetSweaty TheHustleIsReal OwnYourFierce IRockedThatShit GetItDone AllIn ProtectYourMagic TooLegitToQuit WWLifetime KeepUp FindYourPower TakeNothingForGranted ComeAsYouAre TheUniverseHasMyBack VibeUp LiveOnPurpose INeedANap FitnessInstructor SpinInstructor YogaTeacher BergenCountyNJ 55isthenew35 FitnessOver50 24HourFitness

1 hour ago

new wheels, new me 🙅‍♀️ (lol jk)

1 hour ago

What motivates you? Workout clothes definitely motivate me to push play and get it done I’m in love with these leopard leggings and matching sports bra from bubblybleuboutique ! Time to kick my class’s butt in cardio kickboxing💪🔥😍 workoutmotivation Want this look? Head on over to and use promo code Alicia15 for your first purchase You’re going to love all their goodies😍😍😍

1 hour ago

I taught my FIRST “official” class in a studio as a P90X Live instructor 🤩 . Yes I have taught before here and there over the course of 20 years (whether it was a dance class in my garage or a cheer team) and of course just finished at FitDC last week, BUT this was the first in studio class. I couldn’t express my appreciation to all of these ladies for working hard and smiling through the madness 💪 and of course I thank God for leading me to an introduction to this wonderful woman cjacquese who gave me a shot and opened a whole new world for me ❤️ . Can I just tell you how much FUN it is to lead groups of people through a sweat session and help inspire others to keep moving 🙏 . Now on to practicing my dance grooves to film and get ready to start being D.O.P.E in the studio also 💃🏼 blessings fitnessinstructor p90xlive dancefitness azfitness groupfitness yesyoucan nevergiveup faithoverfear fitnessmotivation inspirechange

1 hour ago

I taught my FIRST “official” class in a studio as a P90X Live instructor 🤩 . Yes I have taught before here and there over the course of 20 years (whether it was a dance class in my garage or a cheer team) and of course just finished at FitDC last week, BUT this was the first in studio class. I couldn’t express my appreciation to all of these ladies for working hard and smiling through the madness 💪 and of course I thank God for leading me to an introduction to this wonderful woman cjacquese who gave me a shot and opened a whole new world for me ❤️ . Can I just tell you how much FUN it is to lead groups of people through a sweat session and help inspire others to keep moving 🙏 . Now on to practicing my dance grooves to film and get ready to start being D.O.P.E in the studio also 💃🏼 blessings fitnessinstructor p90xlive dancefitness azfitness groupfitness yesyoucan nevergiveup faithoverfear fitnessmotivation inspirechange

1 hour ago

Getting ready for the weekend? ⠀ 😂 🤘 ⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ (c) jtm_fit⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀ fitnesslove fitnesswear fitnessworld fitnessforlife FitnessApparel fitnessadict fitnessguru fitnessbikini fitnessjunkie fitnessquotes fitnessfashion fitnessfun fitnesscouple fitnesstransformation fitnessblog fitnessinstructor fitnessvideo Fitnessstudio fitnessfriday fitnesschallenge fitnesswoman fitnessmen Fitnesstime fitnesspark fitnessphotography fitnessclub fitnessportugal fitnessfamily fitnessinspo fitnessman

1 hour ago

Lifeguard on duty! 🐶🏄🏽‍♀️

1 hour ago

"ALPHA MALE" HOWLS I WAS BARELY PRESSING 200KG LAST YEAR BECAUSE I HAVE BAD PAINFUL KNEES & ALLSO I SET ME A LONG 11 MONTH TARGETON THE 1st DAY OF JANUARY I CHALLENGED MYSELF THAT BY "NOVEMBER 30th" MY WEAK KNEES MUST BE STRONG ENUF TO PUSH 500KG. EVERYONE MADE FUN OF ME.IMPOSSIBLE WITH THOSE KNEE PROBLEMS THEY SAID. I DIDN'T LISTEN TO THEM NAY SAYERS,IN FACT I CHANNELED THOSE NEGATIVE VIBES INTO POSITIVE ENERGY THAT BROUGHT ME TO THIS DAY "MARCH 21st" I DID IT IN 2 MONTHS 21DAYS WHOSE LAUGHING NOW? legday legpress goals missionaccomplished priorities consistency pushyourself breakthrough focus determination neverbackdown nevergiveup noexcuse noexcuses beast beastmode unbreakablemind unstopable powerofthemind mindoverbody fearlessmotivation motivation fitnesscoach fitnessmotivation fitnessinstructor motivate motivateyourself motivateyourmind motivatedmindset motivatebyexample.

1 hour ago

Drinks by the pool from this lovely server. 🍹💦 Now Resorts always offer the best service. You will love living in luxury on your teaching vacation at any of the nowresorts 🤸‍♀️ . fitbodiesinc teachingvacation mixyourpassionwithparadise loveyourjob fitness fitnessinstructor yoga yogi yogaeveryday yogaonthebeach cruise zumba zumbainstructor aquazumba strongbyzumba spin pilates tennis tennisinstructor tennispro groupfitness personaltrainer barre cardio workout vacation familyvacation paradise

1 hour ago

Don’t ask what the world needs, ask what makes you come alive and go do it. Because what the world needs is more people who have come alive Create a life you love. THIS is the beginning of anything you want. Let that fire 🔥 inside your soul lead you to where you need to go. So incredibly excited to see what the future brings followyourdreams followyourheart findthatpassion letsdothis whatsetsyoursoulonfire goafterit grindeachday smallchangesbigresults nasm pilatesforlife health fitfam fitnessinstructor loveyourlife createfreedom focusonyourself getuncomfortable biggoals goodthingsarecoming beyourbestself greatthingstaketime trutribe sweatsesh healthcoach thursdaymotivation soulfood findyourtribe

1 hour ago

Hmmmma chain in the training room? What can I do with this? How about inner thighs and bridges??? Okey dokey What stuff do you have around the house that you can use to add weight to some of your moves?? Babies? Toddlers? Gallon jugs?? I can't be the only one that sees opportunity to exercise with regular stuff lying around BootyLegDay GetCreative FitMomOf3 FitnessHealthCoach FitnessInstructor

1 hour ago

One tired and very happy woman here 🙋‍♀️ I am thankful every day for the opportunity to do what I love to do! I am grateful that zumbafitnessoficial came to my life almost 8 years ago to changed my life for ever and open my eyes to see the fitnessworld Spreading love and happiness is one heck of an awesome job. Being a zumbainstructor and fitnessinstructor is a very fulfilling job! I am grateful for the people who attend my classes, for their smiles, their hearts, their energy, for their daily inspiration! holisticmaisa positivemom maisafitness fitmom dowhatyoulove gettinginspired bestjobever

1 hour ago

In order to grow you need to be aware of the different approach you wanna have when lifting weights! More weight is for strength, you guys! - Here's an example of what we mean for you guys! - Keep building yourselves guys! Never stop! - Follow 👉🏻 forty2seven_fitness Follow 👉🏻 forty2seven_fitness - - 📷: iwannaburnfat - fitnessmotivation workoutinspo garagegymlife workouttips workoutinspiration workoutgoals bodyweightworkout fitness fit fittime fitnessmotivation fitnessmodel fitnessfreaks fitnesslife fitnessgoal fitnesstransformation fitnessfreak fitnessgoals fitnesstime fitnesspageforall fitnessinstructor

1 hour ago

Apparently it’s my 5 year anniversary teaching fitness classes at my local YMCA 😱This was the first gym I ever taught at and now I run my own fitness and nutrition business and teach 10 classes a week 💃🏾I’m so Thankful! 👉🏾Links in Bio👈🏾 nkfitness nkfitnessllc dancefit

5 hours ago

Challenge accepted erico_sousa_pt como estava fácil fiz as últimas 5 com 👏🏼 💪🏼💪🏼💪🏼 Desafio à fazerem 25 flexões sem deixar cair! Muito FÁCIL Lanço o desafio ruben_teixeira22 franciscopereirasoares diogoalbucosta paulossalves Um agradecimento especial ao 🎥 men king_kongcr7 PersonalTrainer JMPT fitness fitnesslifestyle fitnesslove fitnessmotivation fitnessinstructor fitnessinspiration Heath gymaddict gym musculation healthy healtylife 3porsemana menshealthportugal nikelab nikemen nike healthy Style gymmotivation lifestyle inspiration gymoutfit motivation black challenge

8 hours ago

The best thing about our bootcamps?! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Babes from across the country rocking out to the same program - learning to fuel our bodies - leaning on each other for support - cheering each other on! 💃🏼🙌🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s all about the support & mindset shift. I’m beyond thankful for our Bootcamp babes showing up daily. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You moving that body today?! If so what type of workout are you doing?

12 hours ago

I am still trying to process everything I learned during my leadership coaching sessions in Bermuda 🇧🇲 over the last few days. I had so many incredible takeaways. 💯 ➡️I do know this. When I choose to eat deliciously healthy food like fresh caught fish 🎣 , fruits 🍎 and colorful vegetables 🌶 🥗🥕 AND get plenty of sleep 🛏, I come back restored! I crushed Day 4 of the secret test group I’ve been invited to participate in 👊🏻💪🏻👊🏻 and today I’m carving time out to process the coaching tips I can put into practice ASAP! What’s on tap for your Thursday?

1 day ago

Hey fitness fam check out for our plan offerings starting at $49.00 per month. With weekly video conference calls with our trainers, our fitness App and personalized workout and meal plans, you will be well on your way to meeting your summer goals. Also, reminder WE ARE GIVING AWAY A FREE TWO MONTH membership to train with Owner and Fitness Consultant, Geri Gonsalves. All you have to do is nominate yourself or a friend by tagging them in the comments section. gerigonsalvesfitness

5 days ago

HIIT-Stair Workout- I love creating workout routines beyond the confines of a gym. I’m in NY for the week and decided to make the outdoors of the NY, my gym for this Stair HIIT Workout. Get out find some stairs and Get Movin’ gerigonsalvesfitness. Exercises: (4 sets of each exercise, 1 minute sets) 🔥 Hop to Wide Stance Squat 🔥 Side Lunges 🔥 Toe Taps 🔥 Skip Stair Sprint 🔥 Alternate Step Push UPS 🔥Dips

6 days ago

FLEX FRIDAY Well flexing this morning hurts like hell after doing my Bi/Tri Superset Workout last night (check out video I posted and give the workout a try). But it’s Friday, I’m in my hometown, New York, so dammit I’m gonna flex through the pain LOL Happy Friday Fitness Fam😘

1 week ago

LEG BURN WORKOUT Yayleg day my fav Perform each exercise for 4 sets, 12-15 reps for cutting and 6-8 for mass building. EXERCISES: *Wide Stance Squats *Leg Press *Dead Lifts *Romanian Dead Lifts *Stationary Lunges *Single Leg Extensions *Lying Leg Curls

1 week ago

Bicep/Tricep Superset Workout- Sooooo it’s Flex Friday folks, so what better day to give my Bi’s & Tri’s Workout a try I LOVE to superset, as it keeps your heart rate pumping and burns more calories and fat during resistance training. Give it a try, and let me know what you think fam WORKOUT: Perform 4 sets, 6-8 reps for mass building 10-12 for cutting SUPERSET 1 Dumbbell Curls & Kick Backs SUPERSET 2 Barbel Curls & Lying Dumbbell Extensions SUPERSET 3 Plated Curls & Standing Overhead Plated Extensions SUPERSET 4 Cable Lower Pully Curls & Single Arm Tricep Pull Down

2 weeks ago

PUNCHING BAG/SHADOW BOXING TRAINING: I am a huge advocate for incorporating boxing techniques into my training plans. Specifically, punching bags training is a fun way to add variety into your cardio routine, and is highly effective in burning fat. I recommend doing High Intensity Interval Training when working the heavy bag. One of the most intense forms of interval training is ‘tabata’, which involves going at 100% for 20 seconds and pausing for ten for a total of six rounds. The result is a four minute workout that is just as intense as many half hour runs. If you don’t have access to a punching bag, you can do shadow boxing, where you simply punch and kick at the air rather than a heavy bag. Shadow boxing punches can be combined in two- or three-minute rounds to elevate your heart rate, burn calories and work the muscles in your arms, shoulders and back. By adding footwork, and keeping your core tight, your shadow-boxing routine can really become a full-body exercise. A 30-minute shadow-boxing routine is fun workout that can burn up to 300 calories, and can be performed anywhere. So, give it a try Get up Get out and get moving gerigonsalvesfitness

1 month ago

MONDAY MOTIVATION: It’s FebruaryLet’s get started on that summer body The Geri Gonsalves Fitness team is ready to help you meet your fitness goals. With our Geri Gonsalves Fitness App, we will be able to create a customized fitness and meal plan for you. In addition, the App contains a video conference component to allow weekly check-Ins with your trainer. DM or e-mail us at gerigonsalvesfitness or call 904-414-5837 for more information. Gerigonsalvesfitness.Com is also available, and will be updated with plan selections on February 22nd! gerigonsalvesfitness

1 month ago

FLEX FRIDAY Geri Gonsalves Fitness will be taking on new clients beginning today We are excited about the clients that registered with us this morning. We look forward to sharing your fitness journey with you. With our personalized App, we will be able to create a customized fitness and meal plan. The App will also feature a video conference component, so that you and your trainer can stay connected via weekly video/conference calls. Follow Geri Gonsalves Fitness and DM/inbox us or e-mail at gerigonsalvesfitness or call 904-414-5837 for more information. Gerigonsalvesfitness.Com is also available, but will be updated with plan selections by February 20th. gerigonsalvesfitness

1 month ago

6am Sunday morning workout complete When it comes to morning workouts, there is much debate and research that support both views on whether you should or shouldn’t eat prior to working out. On one side, research supports the notion that exercising on an empty stomach will yield a higher percentage of fat burn. On the other end of the spectrum, researchers believe that there is no strong evidence that fasted exercise leads to greater weight or fat loss. Grant Tinsley, PhD wrote, “The majority of studies do not show a clear benefit to eating before short-duration aerobic exercise or intermittent exercise like HIIT. However, some studies have shown that eating before exercise improved performance.” So, with vastly opposing points of views on whether to eat pre or post workout, what should you do? Listen to your body If you are exercising for less than one hour, and can workout in a fasted state without a negative impact on performance then do so. Just make sure to eat within a half hour after your workout. You don’t want to risk your body feasting on muscle gain, as a result of not eating. However, if you are doing high intensity workouts lasting more than an hour, I recommend you eat a sensible pre-workout meal. You will want to choose lower glycemic carbohydrates like whole grains or fruit and be sure to combine it with a little protein for long-term energy. Here are some examples: • 1 slice whole wheat toast, 1 tbsp. almond butter, ½ banana • 6 oz. plain yogurt and ½ cup fresh berries • 1 apple & 10 cashews • 1 scoop protein powder, 4 oz. fresh fruit or vegetable juice, 4 oz. water Now get outta bed and go get moving gerigonsalvesfitness