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  • Not your typical “Happy Valentine’s Day!”⁣ ⁣
⁣
To me, this day is not just to express love for a significant other, but it’s also a day to express admiration and appreciation for other incredible people in our lives. ✨⁣ ⁣

And that’s YOU. ⁣ ⁣
Whether you’re currently training with me through online coaching/in person, or you’ve trained with me in the past, or working with me is simply on your radar but you haven’t taken the first step yet, I want you to know that i APPRECIATE you so very much. 🙏⁣ ⁣

Time is our most precious gift. ⏱⁣ ⁣
So, you might be spending a few hours a week training with me or simply a few minutes a week reading my emails…⁣ ⁣
Either way, I want you to know how much I value you and the time you give me. ⁣ ⁣
I think it’s incredibly important to show appreciation. ❤️⁣ ⁣
We live in a world that’s becoming faster paced and less connected by the day. 📱⁣ ⁣
Technology, social media, and our busy lives dictate what gets our energy and attention instead of the things that matter. 👫⁣ ⁣
So, in honor of Valentine’s Day, I’d love for you to join me in doing 3 things:⁣ ⁣

1. Tell all of the important people in your life how much they matter to you and how much you appreciate them. 🌹⁣
2. Get clear on what really matters to you so you can make it a priority instead of getting lost in the chaos of life. 🔮⁣
3. Choose one person in your life that you know really needs to receive a supportive message of appreciation today and tag them in this post. 💎⁣ ⁣

I hope you have the most wonderful and fulfilling day today!⁣ ⁣

Communicate with the people who matter most to you.⁣ ⁣

And again, thank you for sharing this space on your social media with me. ❤️⁣
  • Not your typical “Happy Valentine’s Day!”⁣ ⁣

    To me, this day is not just to express love for a significant other, but it’s also a day to express admiration and appreciation for other incredible people in our lives. ✨⁣ ⁣

    And that’s YOU. ⁣ ⁣
    Whether you’re currently training with me through online coaching/in person, or you’ve trained with me in the past, or working with me is simply on your radar but you haven’t taken the first step yet, I want you to know that i APPRECIATE you so very much. 🙏⁣ ⁣

    Time is our most precious gift. ⏱⁣ ⁣
    So, you might be spending a few hours a week training with me or simply a few minutes a week reading my emails…⁣ ⁣
    Either way, I want you to know how much I value you and the time you give me. ⁣ ⁣
    I think it’s incredibly important to show appreciation. ❤️⁣ ⁣
    We live in a world that’s becoming faster paced and less connected by the day. 📱⁣ ⁣
    Technology, social media, and our busy lives dictate what gets our energy and attention instead of the things that matter. 👫⁣ ⁣
    So, in honor of Valentine’s Day, I’d love for you to join me in doing 3 things:⁣ ⁣

    1. Tell all of the important people in your life how much they matter to you and how much you appreciate them. 🌹⁣
    2. Get clear on what really matters to you so you can make it a priority instead of getting lost in the chaos of life. 🔮⁣
    3. Choose one person in your life that you know really needs to receive a supportive message of appreciation today and tag them in this post. 💎⁣ ⁣

    I hope you have the most wonderful and fulfilling day today!⁣ ⁣

    Communicate with the people who matter most to you.⁣ ⁣

    And again, thank you for sharing this space on your social media with me. ❤️⁣
  • 459 18 14 February, 2019
  • Focus creates expansion.
  • Focus creates expansion.
  • 3,400 35 13 February, 2019
  • Throwback to last weekend when I made @fitnika101 take 87 pictures of me in a mall because I was feeling myself. Happy Saturday make your friends take hot pics of you bc you deserve it 🥰
  • Throwback to last weekend when I made @fitnika101 take 87 pictures of me in a mall because I was feeling myself. Happy Saturday make your friends take hot pics of you bc you deserve it 🥰
  • 760 24 9 February, 2019

Latest Instagram Posts

  • Roughly 140 oz a day! #thirsty
  • Roughly 140 oz a day! #thirsty
  • 14 4 29 minutes ago
  • Tits up 💓
  • Tits up 💓
  • 69 2 45 minutes ago
  • Apologies if you also follow my personal account, but I’m just too damn excited. After months of studying, days of cramming, and many trials on both myself and my patient husband, I’m finally certified as a #personaltrainer! Now, if anyone has any tips on how to build clientele while maintaining my full-time day job...your advice would be much appreciated 😅 #cpt #nasmcpt #crushinglifegoals
  • Apologies if you also follow my personal account, but I’m just too damn excited. After months of studying, days of cramming, and many trials on both myself and my patient husband, I’m finally certified as a #personaltrainer ! Now, if anyone has any tips on how to build clientele while maintaining my full-time day job...your advice would be much appreciated 😅 #cpt #nasmcpt #crushinglifegoals
  • 9 0 1 hour ago
  • Ab workout!➡️ SWIPE RIGHT .
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Exercises shown ⬇️
.
.
🔹Cable crunch 🔹Banded jack knives 🔹Rower leg lifts 🔹Leg lifts tricep dip bar
.
.
Tips .
.
🔹Face away from cable and blow out the air in your lunges each rep 🔹Feet flex with band and knees to collar bone 🔹Lift your legs with your tail bone and shoulders should be in line with wrist 🔹leg lifts with knees towards collar bone and not belly button .
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Abs are important! Train them with weight to develop them. Ideally I hit my abs 2 times a week 💪🏻 the abs need rest like any other muscle though 🙌🏻 don’t over train those babies .
.
Apply for online coaching training and nutrition. Inquiries ➡️ links in bio
.
.
Enrollment is open for the Get fit in 6 spring challenge ☀️ links in bio
  • Ab workout!➡️ SWIPE RIGHT .
    .
    Exercises shown ⬇️
    .
    .
    🔹Cable crunch 🔹Banded jack knives 🔹Rower leg lifts 🔹Leg lifts tricep dip bar
    .
    .
    Tips .
    .
    🔹Face away from cable and blow out the air in your lunges each rep 🔹Feet flex with band and knees to collar bone 🔹Lift your legs with your tail bone and shoulders should be in line with wrist 🔹leg lifts with knees towards collar bone and not belly button .
    .
    Abs are important! Train them with weight to develop them. Ideally I hit my abs 2 times a week 💪🏻 the abs need rest like any other muscle though 🙌🏻 don’t over train those babies .
    .
    Apply for online coaching training and nutrition. Inquiries ➡️ links in bio
    .
    .
    Enrollment is open for the Get fit in 6 spring challenge ☀️ links in bio
  • 134 6 1 hour ago
  • DOMINATED chest and shoulders today!🤗☺😁😎
Today's workout.....
1. Chest press💪
2. Shoulder press💪
3. Incline press💪
4. Pec flyes...(featured)💪
I stayed in the 8 to 10 rep range, 4 sets. The only rest is between sets. I GO HEAVY, to FAILURE most times. 🙌Play with your weights.  Most of all, HAVE FUN MY FRIENDS!!!🤗🤗
#getthosegains 
#gymlife💪 
#cpt 
#personaltrainer 
@fhiitwithmar
  • DOMINATED chest and shoulders today!🤗☺😁😎
    Today's workout.....
    1. Chest press💪
    2. Shoulder press💪
    3. Incline press💪
    4. Pec flyes...(featured)💪
    I stayed in the 8 to 10 rep range, 4 sets. The only rest is between sets. I GO HEAVY, to FAILURE most times. 🙌Play with your weights. Most of all, HAVE FUN MY FRIENDS!!!🤗🤗
    #getthosegains
    #gymlife 💪
    #cpt
    #personaltrainer
    @fhiitwithmar
  • 23 1 2 hours ago
  • Our Peek-A-Boo hoodie & joggers are now available for purchase on our website, www.boutiquepenelope.com ☺️💕
📸: @estefaniavaldezfoto
  • Our Peek-A-Boo hoodie & joggers are now available for purchase on our website, www.boutiquepenelope.com ☺️💕
    📸: @estefaniavaldezfoto
  • 23 2 2 hours ago
  • .
How about that heat wave in Pennsylvania today?! 😆
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Let me tell you, I do not wake up motivated. Does anyone really? I had 8-9 miles on deck for today and honestly I was not excited for them. I did it anyway and I enjoyed every minute of it.
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Discipline is key. Set clear goals and form the habits needed to accomplish those goals. It's easier said than done but in the end, getting out the door is the hardest part.
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.
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  • .
    How about that heat wave in Pennsylvania today?! 😆
    .
    Let me tell you, I do not wake up motivated. Does anyone really? I had 8-9 miles on deck for today and honestly I was not excited for them. I did it anyway and I enjoyed every minute of it.
    .
    Discipline is key. Set clear goals and form the habits needed to accomplish those goals. It's easier said than done but in the end, getting out the door is the hardest part.
    .
    .
    .
    .
  • 18 1 2 hours ago
  • DB PRESS MILESTONE 🤩
I have never EVER pressed anything more than 15lbs because the set up has always intimidated me but today Der pushed me to go heavier!! And it was easypeasy!
Worked up to triples @ 40lbs 🔥
  • DB PRESS MILESTONE 🤩
    I have never EVER pressed anything more than 15lbs because the set up has always intimidated me but today Der pushed me to go heavier!! And it was easypeasy!
    Worked up to triples @ 40lbs 🔥
  • 59 4 2 hours ago
  • New leg day video is up 🙌🏼 link in bio if you want to check it out 💚
  • New leg day video is up 🙌🏼 link in bio if you want to check it out 💚
  • 20 2 2 hours ago
  • Progression when it pertains to bodybuilding is so much more than sets and reps. How much are you actually exerting yourself? Judging by this video, you would probably assume that this is very easy since I'm not moving a barbell with hundreds of pounds on it. That couldn't be farther from the truth! By taking my shoulders and serratus out of the movement, my chest is doing 100% of the work 100% of the time. So my chest is going through hell while the rest of my body is locked into place. This is true isolation! On the flip side, you can't build a truly awe inspiring physique if you NEVER use real weight with compound exercises. Bodybuilding is quite the balancing act..but if you can figure it out, it's so rewarding 😊

#bodybuilding #bodybuilder #powerlifting #gym #teamtom #colorado #milehighmuscle #chest #chestday #barbell #benchpress #isolation #compound #advice #trainer #cpt #offseason #training
  • Progression when it pertains to bodybuilding is so much more than sets and reps. How much are you actually exerting yourself? Judging by this video, you would probably assume that this is very easy since I'm not moving a barbell with hundreds of pounds on it. That couldn't be farther from the truth! By taking my shoulders and serratus out of the movement, my chest is doing 100% of the work 100% of the time. So my chest is going through hell while the rest of my body is locked into place. This is true isolation! On the flip side, you can't build a truly awe inspiring physique if you NEVER use real weight with compound exercises. Bodybuilding is quite the balancing act..but if you can figure it out, it's so rewarding 😊

    #bodybuilding #bodybuilder #powerlifting #gym #teamtom #colorado #milehighmuscle #chest #chestday #barbell #benchpress #isolation #compound #advice #trainer #cpt #offseason #training
  • 18 2 2 hours ago
  • SQUAT SERIES PART 3. 
Happy Fitness Friday! 🏋🏾‍♀️⁣
⁣
Brace your core! ⚠️⁣
Squeeze your abs! ⚠️⁣
⁣
Popular cues that are only appropriate for certain types of movement. Why? 🤔⁣
⁣
For certain exercises bracing your core limits motion, expends unnecessary energy, and interferes with proper breathing. BUT. For Heavy Lifts performed in a Single Plane, aka the ⁣
All Mighty Squat this cue IS appropriate. ⁣
⁣
How to brace during squats? ⁣
Inhale and hold breath before descent.⁣
Exhale at the top. [Called Valsalva manuever-DO NOT attempt if you have hypertension/or abdominal hernia. ⁣🚫
⁣
Bracing increases abdominal pressure and assists with spinal stability. VERY important to protect the lumbar region during heavy loads.⁣
⁣
Diaphragmatic breathing facilitates appropriate breathing patterns. Notice how my stomach puffs in and out. Notice how I hold the breath & exhale at the top. Not exactly attractive but, you know what's not sexy? INJURY. 🤕⁣
⁣
ABOVE ALL: In addition to proper breathing mechanics, building a strong core [outside of squatting] is the best method to protect you from injury. 
#cpt#squatseries#fitnessfriday#leslieannlifts#compoundmovements#lowerbody#legwork#fitnessvideos#realfitnessvideos#personaltrainer#acecertified
  • SQUAT SERIES PART 3.
    Happy Fitness Friday! 🏋🏾‍♀️⁣

    Brace your core! ⚠️⁣
    Squeeze your abs! ⚠️⁣

    Popular cues that are only appropriate for certain types of movement. Why? 🤔⁣

    For certain exercises bracing your core limits motion, expends unnecessary energy, and interferes with proper breathing. BUT. For Heavy Lifts performed in a Single Plane, aka the ⁣
    All Mighty Squat this cue IS appropriate. ⁣

    How to brace during squats? ⁣
    Inhale and hold breath before descent.⁣
    Exhale at the top. [Called Valsalva manuever-DO NOT attempt if you have hypertension/or abdominal hernia. ⁣🚫

    Bracing increases abdominal pressure and assists with spinal stability. VERY important to protect the lumbar region during heavy loads.⁣

    Diaphragmatic breathing facilitates appropriate breathing patterns. Notice how my stomach puffs in and out. Notice how I hold the breath & exhale at the top. Not exactly attractive but, you know what's not sexy? INJURY. 🤕⁣

    ABOVE ALL: In addition to proper breathing mechanics, building a strong core [outside of squatting] is the best method to protect you from injury.
    #cpt #squatseries #fitnessfriday #leslieannlifts #compoundmovements #lowerbody #legwork #fitnessvideos #realfitnessvideos #personaltrainer #acecertified
  • 14 1 3 hours ago
  • Worked shoulders today and I'm finally getting back on track. My goal is to lose some fat and gain some confidence. Wrud?
  • Worked shoulders today and I'm finally getting back on track. My goal is to lose some fat and gain some confidence. Wrud?
  • 19 3 3 hours ago
  • 5 2 3 hours ago
  • THIS. This is my why.
This is why I work so hard to accommodate my clients, why I’m finding every spare moment (even breaks at my other job lol) to plan workouts and research what works for certain clients,,why you’ll never catch me in the gym in a bad mood-simply because I LOVE it. I love pushing people, I love showing them they are so capable,love showing them working out doesn’t have to be a chore,I even love when they tell me they hate me😉
I just simply love what I do.
#cpt #basiclifts #girlswholift #workworkwork #pushyoirself #lovewhatido #letmeteachyou
  • THIS. This is my why.
    This is why I work so hard to accommodate my clients, why I’m finding every spare moment (even breaks at my other job lol) to plan workouts and research what works for certain clients,,why you’ll never catch me in the gym in a bad mood-simply because I LOVE it. I love pushing people, I love showing them they are so capable,love showing them working out doesn’t have to be a chore,I even love when they tell me they hate me😉
    I just simply love what I do.
    #cpt #basiclifts #girlswholift #workworkwork #pushyoirself #lovewhatido #letmeteachyou
  • 18 0 3 hours ago