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founder & certified head trainer for fitness • mindset • wellness

ARIANA TYLER

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Gym 📍 San Diego, Ca

Fitness/Wellness Guides

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Online Coaching

On Demand Workouts

Don't worry girls I've got your back 💫
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If you want the illusion of a small waist - train your back
No you won't get big muscles and look less feminine
But you will build shape ⏳
So get into it and break some necks honey!
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5xAMRAP - chin ups (can do on assisted machine or banded too!)
4xAMRAP - dips (again can do assisted or on bench)
3x15 - close grip pulldowns
3x15 - lat row (can sub bent over rows)
2x30 - bicep curls
2x25 - pushups

happy sculpting

Don't worry girls I've got your back 💫
-
If you want the illusion of a small waist - train your back
No you won't get big muscles and look less feminine
But you will build shape ⏳
So get into it and break some necks honey!
-
5xAMRAP - chin ups (can do on assisted machine or banded too!)
4xAMRAP - dips (again can do assisted or on bench)
3x15 - close grip pulldowns
3x15 - lat row (can sub bent over rows)
2x30 - bicep curls
2x25 - pushups

happy sculpting

2024 non-negotiable: falling in love with every part of you - the good, the bad, and the ugly
p.s. dont skip back day!

2024 non-negotiable: falling in love with every part of you - the good, the bad, and the ugly
p.s. dont skip back day!

Hot Girl Walk + Glutes !!

juicy peach recipe:

incline walk 20 min - increase incline every 3 min till you reach your max

3x15 banded cable squats
3x15 cable RDLS
3x12 high stance leg press
2x15 leg curl with pause at top
2x20 bulgarian split squat (each leg)

*booty burnout
1x20 straight leg kickbacks
immediately into 1x20 donkey kicks (each leg)

xoxo

Hot Girl Walk + Glutes !!

juicy peach recipe:

incline walk 20 min - increase incline every 3 min till you reach your max

3x15 banded cable squats
3x15 cable RDLS
3x12 high stance leg press
2x15 leg curl with pause at top
2x20 bulgarian split squat (each leg)

*booty burnout
1x20 straight leg kickbacks
immediately into 1x20 donkey kicks (each leg)

xoxo

If you're worried about the cost of getting started, you should see the price of staying exactly where you are at.
Today's fine Friday mantra 🩷

If you're worried about the cost of getting started, you should see the price of staying exactly where you are at.
Today's fine Friday mantra 🩷

In a society that profits from your self-doubt, being yourself is a rebellious act🦁
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Thank you 2023 for all of the growth, laughs, opportunities, and love.
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As we close out the year, I hope you all spend every waking moment learning and loving more of your beautiful self. xoxo Peace and blessings my healthy fit fam🧡

In a society that profits from your self-doubt, being yourself is a rebellious act🦁
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Thank you 2023 for all of the growth, laughs, opportunities, and love.
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As we close out the year, I hope you all spend every waking moment learning and loving more of your beautiful self. xoxo Peace and blessings my healthy fit fam🧡

Your next upper body day in the gym should look like this🤎

- pull ups or chins up (can do on assisted machine or with band) 3xAMRAP
- barbell bent over row (overhand grip) 4x10
- incline db chest press 3x10
- lat pulldown (ultimate waist snatching illusion) 4x15

- single arm lat pulldown (if you dont have this fancy machine you can do it on cable machine - look up variation on youtube) 2x15 each side

- delt flys 2x20 drop set (10 reps medium heavy, 10 reps light heavy)
- pushups 2xAMRAP (can perform modified on knees)
- cardio 45 minutes boxing (💀)

I worked each set at an RPE of 4-6. Thats about medium spicy on the how heavy is the weight im using scale.

AMRAP= as many reps as possible

move that body!! xx

Your next upper body day in the gym should look like this🤎

- pull ups or chins up (can do on assisted machine or with band) 3xAMRAP
- barbell bent over row (overhand grip) 4x10
- incline db chest press 3x10
- lat pulldown (ultimate waist snatching illusion) 4x15

- single arm lat pulldown (if you dont have this fancy machine you can do it on cable machine - look up variation on youtube) 2x15 each side

- delt flys 2x20 drop set (10 reps medium heavy, 10 reps light heavy)
- pushups 2xAMRAP (can perform modified on knees)
- cardio 45 minutes boxing (💀)

I worked each set at an RPE of 4-6. Thats about medium spicy on the how heavy is the weight im using scale.

AMRAP= as many reps as possible

move that body!! xx

snippets from yesterdays training💪🏾 workout recipe coming up soon. lift heavy & love hard🫶🏾 happy friday frennns

snippets from yesterdays training💪🏾 workout recipe coming up soon. lift heavy & love hard🫶🏾 happy friday frennns

Mindset shifts that have transformed my life:

🌅healthy > skinny
🌅fuel > restriction
🌅empowerment > punishment

focus your goals on feeling good on the inside and it will amplify on the outside.

sending you healthy, healing energy for the week ahead xx

Mindset shifts that have transformed my life:

🌅healthy > skinny
🌅fuel > restriction
🌅empowerment > punishment

focus your goals on feeling good on the inside and it will amplify on the outside.

sending you healthy, healing energy for the week ahead xx

You dont have to be extreme, just consistent🐐

#healthyfitness #fitnessmotivation

You dont have to be extreme, just consistent🐐

#healthyfitness #fitnessmotivation

Showing up for yourself when you dont want to is practicing self-love

Show yourself a little extra love this week🫶🏾

Showing up for yourself when you dont want to is practicing self-love

Show yourself a little extra love this week🫶🏾

FULL BODY BURNER 🦋
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Today we moved that body from head to toe and topped it off with a hot girl walk! This one can be done anywhere so I dont wanna hear those excuses😚
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workout recipe:

4x15 squat to shoulder press
4x15 bent over row
4x15 RDL's
4x15 sumo squat
4x15 lat press
3x10 side plank dip followed by 10 sec hold (each side)
3x20 plank hip dips
30 min incline walk at 2.5 - 3.0mph increase incline every 3 min (get a walk in outside if doing this at home)

*****back calves onto bench or box to emphasis hip hinge - great method to practice deadlifts for beginners or form check if you aren't feeling your RDL's

hope your week is off to a great start 🫶🏾

#fullbodyworkout #workoutmotivation #dumbbellworkout #fitnessmotivation #fitgirlcommunity #fitnesstrainer

FULL BODY BURNER 🦋
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Today we moved that body from head to toe and topped it off with a hot girl walk! This one can be done anywhere so I dont wanna hear those excuses😚
-
workout recipe:

4x15 squat to shoulder press
4x15 bent over row
4x15 RDL's
4x15 sumo squat
4x15 lat press
3x10 side plank dip followed by 10 sec hold (each side)
3x20 plank hip dips
30 min incline walk at 2.5 - 3.0mph increase incline every 3 min (get a walk in outside if doing this at home)

*****back calves onto bench or box to emphasis hip hinge - great method to practice deadlifts for beginners or form check if you aren't feeling your RDL's

hope your week is off to a great start 🫶🏾

#fullbodyworkout #workoutmotivation #dumbbellworkout #fitnessmotivation #fitgirlcommunity #fitnesstrainer

Forget the idea of losing 10 lbs to look good and focus on gaining 10lbs of muscle to feel great, improve your overall health + wellbeing, and look like your greatest self 💓
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Increasing muscle mass will:
🌸benefit your immune system
🌸increase bone density
🌸burn calories at rest
🌸help prevent chronic diseases
🌸improve mobility and balance
🌸and so much more
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Whether its a 5 or 200lb weight, adding resistance training to build muscle benefits your health now and for the foreseeable future. I promise you, you'll love it here🫶🏾 xx

Forget the idea of losing 10 lbs to look good and focus on gaining 10lbs of muscle to feel great, improve your overall health + wellbeing, and look like your greatest self 💓
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Increasing muscle mass will:
🌸benefit your immune system
🌸increase bone density
🌸burn calories at rest
🌸help prevent chronic diseases
🌸improve mobility and balance
🌸and so much more
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Whether its a 5 or 200lb weight, adding resistance training to build muscle benefits your health now and for the foreseeable future. I promise you, you'll love it here🫶🏾 xx

Put yourself at the top of your to do list each day and watch everything else fall into place💫

Put yourself at the top of your to do list each day and watch everything else fall into place💫

Hate to see me go, but love to watch me leave 👻
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Shape your backside with these exercises!

🌟Close Grip Lat Pulldown: closer grip offers increased range of motion, maximizing the contraction of your lats at the bottom of each rep

🌟Bent Over Rows: isolates muscles in the back, lats, shoulders, glutes, and hamstrings while strengthening the core

🌟RDL's: without a doubt one of the best exercises for building muscles on backside of the body

🌟Hip Thrust: strengthens hamstrings and glutes, and provides stability through your hips, back, legs and core

🌟Leg Curl: good isolation exercise to target your hamstrings and calves

🌟Glute Kickbacks: improve balance, stability, and isolate glutes

🌟save for future gym sesh!

Hate to see me go, but love to watch me leave 👻
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Shape your backside with these exercises!

🌟Close Grip Lat Pulldown: closer grip offers increased range of motion, maximizing the contraction of your lats at the bottom of each rep

🌟Bent Over Rows: isolates muscles in the back, lats, shoulders, glutes, and hamstrings while strengthening the core

🌟RDL's: without a doubt one of the best exercises for building muscles on backside of the body

🌟Hip Thrust: strengthens hamstrings and glutes, and provides stability through your hips, back, legs and core

🌟Leg Curl: good isolation exercise to target your hamstrings and calves

🌟Glute Kickbacks: improve balance, stability, and isolate glutes

🌟save for future gym sesh!

Dont make training harder than it needs to be!
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Want to shape your body? Stick the basics and do the exercises you get excited about.
Educate yourself on ways to spice up your favorite exercise routines with tempo, progressive overload, deficits, working till failure, etc so you dont get bored.
BUT REMEMBER - routine leads to results.
Decide what you want: to build mass, lose weight, stay healthy.... and build a plan to get to that!
If you have no clue where to start, invest in a qualified trainer/coach.
And while you're on your journey, know that what works for someone else won't always work for you.

I've been doing the same exercises for 6+ years, and it wasn't till I stayed consistent with them that I was able to build and shape my body exactly how I wanted.

wishing you a week of growth and love 🫶🏾

Dont make training harder than it needs to be!
-
Want to shape your body? Stick the basics and do the exercises you get excited about.
Educate yourself on ways to spice up your favorite exercise routines with tempo, progressive overload, deficits, working till failure, etc so you dont get bored.
BUT REMEMBER - routine leads to results.
Decide what you want: to build mass, lose weight, stay healthy.... and build a plan to get to that!
If you have no clue where to start, invest in a qualified trainer/coach.
And while you're on your journey, know that what works for someone else won't always work for you.

I've been doing the same exercises for 6+ years, and it wasn't till I stayed consistent with them that I was able to build and shape my body exactly how I wanted.

wishing you a week of growth and love 🫶🏾

hope your thursday is off to a good start!! swipe for some leg day motivation 😂🙌🏾 xoxo

hope your thursday is off to a good start!! swipe for some leg day motivation 😂🙌🏾 xoxo

Discipline never disappoints 🫶🏾
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You dont need to be in the gym everyday.
You dont need to push yourself to the limit every workout.
But growth does require consistency. And once you prioritize being disciplined towards what you want, you will receive all that your heart desires.
Small daily deposits add up to big wins baby!

with love, xoxo Ari

#workoutmotivation

Discipline never disappoints 🫶🏾
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You dont need to be in the gym everyday.
You dont need to push yourself to the limit every workout.
But growth does require consistency. And once you prioritize being disciplined towards what you want, you will receive all that your heart desires.
Small daily deposits add up to big wins baby!

with love, xoxo Ari

#workoutmotivation

Belly, Booty, Thighs
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4x12 Fixed Barbell Sumo Squats
3x20 Kas Glute Bridge w/ Dumbbell
3x15 Kettlebell RDL (can use DB)
3x8 Fixed Barbell Side Lunges
2x12 Dumbbell Walking Lunge
**12 walking down, 12 walking back**
2x20 Hip Dips
2x10 Side Plank Hip Dips

#workouts #workoutmotivation #lowerbodyworkout #fit #fitness

Belly, Booty, Thighs
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4x12 Fixed Barbell Sumo Squats
3x20 Kas Glute Bridge w/ Dumbbell
3x15 Kettlebell RDL (can use DB)
3x8 Fixed Barbell Side Lunges
2x12 Dumbbell Walking Lunge
**12 walking down, 12 walking back**
2x20 Hip Dips
2x10 Side Plank Hip Dips

#workouts #workoutmotivation #lowerbodyworkout #fit #fitness

I see it I want it I go get it 🌩️🌪️💖🌸🧠

I see it I want it I go get it 🌩️🌪️💖🌸🧠

Kettlebell Killa 🔥
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Wow I cannot believe I actually had time to edit some content for once! This workout was too good not to share... beginner friendly! (make sure you are checkin thay form in the mirror 👊🏾) Try at home or gym and you can use dumbbells too!
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Workout Recipe 📝

15 min walk (incline 5-10, speed 2.5-3.0)

Warmup
2x20 glute bridge
2x20 bodyweight wide squat
2x20 pushups (modify to knees if needed)

Circuit - 4 sets// 10 reps each
• sumo deadlift
• elevated sumo squat
• frog bridge w/ 3 sec hold at top
• gorilla row (one row each side = 1 rep)
• kb halo (switch directions each rep)
• single leg hip thrusts (10 reps each leg)

save & try!! you got nothing to lose and a whole lot to gain💪🏾💞

#kettlebellworkout #kettlebelltraining #workoutmotivation

Kettlebell Killa 🔥
-
Wow I cannot believe I actually had time to edit some content for once! This workout was too good not to share... beginner friendly! (make sure you are checkin thay form in the mirror 👊🏾) Try at home or gym and you can use dumbbells too!
-
Workout Recipe 📝

15 min walk (incline 5-10, speed 2.5-3.0)

Warmup
2x20 glute bridge
2x20 bodyweight wide squat
2x20 pushups (modify to knees if needed)

Circuit - 4 sets// 10 reps each
• sumo deadlift
• elevated sumo squat
• frog bridge w/ 3 sec hold at top
• gorilla row (one row each side = 1 rep)
• kb halo (switch directions each rep)
• single leg hip thrusts (10 reps each leg)

save & try!! you got nothing to lose and a whole lot to gain💪🏾💞

#kettlebellworkout #kettlebelltraining #workoutmotivation

MOVE YOUR BODY MONDAYS🤍
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Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities.

#pushday #pushdayworkout #upperbodyworkout #upperbodystrength #fitnessmotivation #mondaymotivation #monday #moveyourbody

MOVE YOUR BODY MONDAYS🤍
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Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities.

#pushday #pushdayworkout #upperbodyworkout #upperbodystrength #fitnessmotivation #mondaymotivation #monday #moveyourbody

Me & exercise have been in a love hate relationship lately...

Ive been to the gym 2.5 times this month🥹 and I say half bc one session I legit went, did some pushups, and left because I didnt feel like lifting no heavy sh*t lol.
Then my eating habits started to get out of wack.
What is sleep?
Bloating out of control because work stress.
I know im not the only one!
It's wild because I know in my mind, heart, and soul that moving my body will make me feel so much better but I allowed work to tip the scale and take all of my energy & focus.
So Im posting and venting to motivate myself to get back on track!!

Showing up for myself, to keep building a healthy & balanced life.

I started this month asking you what your goals were and I thought I'd share mine on this post. The one's Im falling short on are getting my full attention through the rest of the month!

So hopefully this post served as a reminder that its ok to get into funks, fall off track, etc... each day you are blessed to open your eyes is another opportunity to be better than yesterday.
Be your own motivation to get back to being disciplined!! Look at some past pictures/videos of you at your best self yet, write affirmations/intentions, whatever you need.

You won't always be motivated, but your daily routine of habits will keep you in the same place or help you elevate to the next level.
Time to eat right and get this ass tight again! We got this💓

xx happy humpday

Me & exercise have been in a love hate relationship lately...

Ive been to the gym 2.5 times this month🥹 and I say half bc one session I legit went, did some pushups, and left because I didnt feel like lifting no heavy sh*t lol.
Then my eating habits started to get out of wack.
What is sleep?
Bloating out of control because work stress.
I know im not the only one!
It's wild because I know in my mind, heart, and soul that moving my body will make me feel so much better but I allowed work to tip the scale and take all of my energy & focus.
So Im posting and venting to motivate myself to get back on track!!

Showing up for myself, to keep building a healthy & balanced life.

I started this month asking you what your goals were and I thought I'd share mine on this post. The one's Im falling short on are getting my full attention through the rest of the month!

So hopefully this post served as a reminder that its ok to get into funks, fall off track, etc... each day you are blessed to open your eyes is another opportunity to be better than yesterday.
Be your own motivation to get back to being disciplined!! Look at some past pictures/videos of you at your best self yet, write affirmations/intentions, whatever you need.

You won't always be motivated, but your daily routine of habits will keep you in the same place or help you elevate to the next level.
Time to eat right and get this ass tight again! We got this💓

xx happy humpday

A few push ups a day keeps bad posture away!

There are so many variations of pushups, find one to focus on for a month and include them into your routine.
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Even if I dont do a big workout I am always hitting my pushups baby.
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Improve your core, overall strength, posture, blood circulation and so much more!
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Strive everyday to be a better, stronger YOU
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#pushupseveryday #pushupseveryday #pushups #nvgtn #lululemon #lululemonmen #fitnessmotivation #fitnesstrainer #naturalbodybuilding #naturalbody

A few push ups a day keeps bad posture away!

There are so many variations of pushups, find one to focus on for a month and include them into your routine.
•
Even if I dont do a big workout I am always hitting my pushups baby.
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Improve your core, overall strength, posture, blood circulation and so much more!
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Strive everyday to be a better, stronger YOU
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#pushupseveryday #pushupseveryday #pushups #nvgtn #lululemon #lululemonmen #fitnessmotivation #fitnesstrainer #naturalbodybuilding #naturalbody

New week, new month, new opportunities to reach your goals. Mental, physical, financial, social... make a plan & get to work! 👊🏾🫶🏾
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#gymmotivation #fitnessmotivation #fitness #trainer #workout #workoutmotivation #legday #legdayworkout #mondaymotivation #newmonth #newmonthnewgoals

New week, new month, new opportunities to reach your goals. Mental, physical, financial, social... make a plan & get to work! 👊🏾🫶🏾
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#gymmotivation #fitnessmotivation #fitness #trainer #workout #workoutmotivation #legday #legdayworkout #mondaymotivation #newmonth #newmonthnewgoals

you better be selfish when it comes to doing whats best for you 👊🏾🤍
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#gymmotivation #fitness #fitnessmotivation #fitnessgirl #gymgirl #lululemon #converse #workoutmotivation

you better be selfish when it comes to doing whats best for you 👊🏾🤍
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#gymmotivation #fitness #fitnessmotivation #fitnessgirl #gymgirl #lululemon #converse #workoutmotivation

Reminder that this body is the only one you have, so make sure to treat it well!

Love yourself first and always strive to be better than you were yesterday👊🏾
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#fitness #fitnessmotivation #gymgirl #boxingtraining #everlast #boxinggirl #glovework #fitnesstrainer #gymmotivation #fitgirl #trainingmotivation #nvgtn #lululemon

Reminder that this body is the only one you have, so make sure to treat it well!

Love yourself first and always strive to be better than you were yesterday👊🏾
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#fitness #fitnessmotivation #gymgirl #boxingtraining #everlast #boxinggirl #glovework #fitnesstrainer #gymmotivation #fitgirl #trainingmotivation #nvgtn #lululemon

The upper body gains are hittin this summer - real strong girl shit 💪🏾 #stronggirlsummer #stronggirl #fitness #lululemon #lululemonmen

The upper body gains are hittin this summer - real strong girl shit 💪🏾 #stronggirlsummer #stronggirl #fitness #lululemon #lululemonmen

Today's full body work. I hope your week is off to a powerful start - there is still time to make changes in your schedule to put yourself first and take care of your mind & body. Prioritize YOU!
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Workout Recipe

warmup • 3x60 sec each
- plank walk outs
- world's greatest stretch
- buttkickers

set 1 • superset
- 3x8 heavy hip thrust **
- 3x20 banded bodyweight hip thrusts

**make sure weight is heavy for your fitness level. last 3 reps should be challenging

set 2 • 3x12
- assisted chin ups

set 3 • superset
-3x12 DB deadlift to bent over row
-3x12 KB or DB squat to shoulder press

set 4 • burnout
- 2x30 med ball slams
- 2x20 high step ups **

**can place box close to wall or bar for support

save & try later this week!

Today's full body work. I hope your week is off to a powerful start - there is still time to make changes in your schedule to put yourself first and take care of your mind & body. Prioritize YOU!
—
Workout Recipe

warmup • 3x60 sec each
- plank walk outs
- world's greatest stretch
- buttkickers

set 1 • superset
- 3x8 heavy hip thrust **
- 3x20 banded bodyweight hip thrusts

**make sure weight is heavy for your fitness level. last 3 reps should be challenging

set 2 • 3x12
- assisted chin ups

set 3 • superset
-3x12 DB deadlift to bent over row
-3x12 KB or DB squat to shoulder press

set 4 • burnout
- 2x30 med ball slams
- 2x20 high step ups **

**can place box close to wall or bar for support

save & try later this week!

Read it and then read it again! Which one resonated the most with you? #4 & #5 were the hardest for me to overcome, but once I did my fitness journey became 1000x more fun💪🏾

Read it and then read it again! Which one resonated the most with you? #4 & #5 were the hardest for me to overcome, but once I did my fitness journey became 1000x more fun💪🏾

Save this one for the gym!
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killer combo & my favorite muscle groups to feel strong + look good from behind !

workout recipe:

warmup —
10 bird dogs (each side)
10 pushup to dolphin plank

Set 1 —
4x10 deficit deadlifts (beginners try a fixed barbell)
4x20 banded KAS glute bridge (use bench or box)

Set 2 —
3x10 lat pulldown
3x10 chest supported DB rows

Set 3 — AMRAP (as many reps as possible)
• AMRAP weighted glute focus back extensions straight into
• AMRAP bodyweight glute focus back extensions

**if you dont feel comfortable with these yet try weighted glute kickbacks into bodyweight (AMRAP)

#workoutroutine

Save this one for the gym!
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killer combo & my favorite muscle groups to feel strong + look good from behind !

workout recipe:

warmup —
10 bird dogs (each side)
10 pushup to dolphin plank

Set 1 —
4x10 deficit deadlifts (beginners try a fixed barbell)
4x20 banded KAS glute bridge (use bench or box)

Set 2 —
3x10 lat pulldown
3x10 chest supported DB rows

Set 3 — AMRAP (as many reps as possible)
• AMRAP weighted glute focus back extensions straight into
• AMRAP bodyweight glute focus back extensions

**if you dont feel comfortable with these yet try weighted glute kickbacks into bodyweight (AMRAP)

#workoutroutine

🌱Glute Growth Essentials🌱
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You dont need crazy, fancy exercises to build your booty. Consistency, eating in surplus, and training heavy will get you the results you desire.

todays workout recipe:
10 reps of each no rest in between
- 1 1/4 banded hip thrusts
- single banded thrusts
- bodyweight banded hip thrusts

3x8
weighted bulgarian split squat (not pictured)

3x8
heavy kettlebell rdl's

2 rounds
60 seconds abductor pulses or hold with band (not pictured)

#workoutmotivation #nvgtn #cropshopboutique #fitness

🌱Glute Growth Essentials🌱
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You dont need crazy, fancy exercises to build your booty. Consistency, eating in surplus, and training heavy will get you the results you desire.

todays workout recipe:
10 reps of each no rest in between
- 1 1/4 banded hip thrusts
- single banded thrusts
- bodyweight banded hip thrusts

3x8
weighted bulgarian split squat (not pictured)

3x8
heavy kettlebell rdl's

2 rounds
60 seconds abductor pulses or hold with band (not pictured)

#workoutmotivation #nvgtn #cropshopboutique #fitness

Using this fire upper body day to keep me motivated this week!

This workout was from about 2 wks ago and I have barely been in the gym since. Yesterday was my first challenging workout and I am feelin every bit of it lol but going through old workout videos, progress pics, and being grateful for how far I've come really motivate me to get back into routine.

This is to remind you that rest days are ok, even if they turn into rest weeks or you fall into a rut.

Work hard, recover well, and repeat.

this workout recipe:

AMRAP x 2
chin ups

AMRAP x 3
assisted chin ups

3x12
dumbbell lat press

3x12
chest supported reverse fly

AMRAP x 2
tempo tricep pushups (3:1)

Using this fire upper body day to keep me motivated this week!

This workout was from about 2 wks ago and I have barely been in the gym since. Yesterday was my first challenging workout and I am feelin every bit of it lol but going through old workout videos, progress pics, and being grateful for how far I've come really motivate me to get back into routine.

This is to remind you that rest days are ok, even if they turn into rest weeks or you fall into a rut.

Work hard, recover well, and repeat.

this workout recipe:

AMRAP x 2
chin ups

AMRAP x 3
assisted chin ups

3x12
dumbbell lat press

3x12
chest supported reverse fly

AMRAP x 2
tempo tricep pushups (3:1)

Dedicated to my goals but can never say to snacks
-
Its all about balance. My favorite way to think about foods is the 80/20 rule.

80% foods that fuel my body
20% foods I enjoy that have little nutritional value

Challenge yourself to find some balance in your weekend!🌞

@dariaolifit keeping me motivated to get my miles in 😅

#balanceddiet #fitnessjourney #fitnessmotivation

Dedicated to my goals but can never say to snacks
-
Its all about balance. My favorite way to think about foods is the 80/20 rule.

80% foods that fuel my body
20% foods I enjoy that have little nutritional value

Challenge yourself to find some balance in your weekend!🌞

@dariaolifit keeping me motivated to get my miles in 😅

#balanceddiet #fitnessjourney #fitnessmotivation

taco tuesday but make it meal prep 🌮
-
The best grab n go lunch or dinner.

Each meal sits at about 35g Protein (makes 4)

24oz of large shrimp (6oz per meal) - can also sub for different protein
2c plain greek yogurt
2 avocados
1 bag slaw
8 healthy flour tortillas
sprinkle of cheese of choice
cilantro, onions, garlic, lime for taste

for avocado crema:
in a blender mix yogurt + avocados and season to liking. mix with your slaw and divide equally into 4 parts.

**to eat you will top your tacos with the slaw but for prep keep the slaw separate so you can reheat tacos but not the slaw

#mealprepideas #mealprepdaily #tacos #healthyeating

taco tuesday but make it meal prep 🌮
-
The best grab n go lunch or dinner.

Each meal sits at about 35g Protein (makes 4)

24oz of large shrimp (6oz per meal) - can also sub for different protein
2c plain greek yogurt
2 avocados
1 bag slaw
8 healthy flour tortillas
sprinkle of cheese of choice
cilantro, onions, garlic, lime for taste

for avocado crema:
in a blender mix yogurt + avocados and season to liking. mix with your slaw and divide equally into 4 parts.

**to eat you will top your tacos with the slaw but for prep keep the slaw separate so you can reheat tacos but not the slaw

#mealprepideas #mealprepdaily #tacos #healthyeating

Kickin the week off w/ QUADS + GLUTES🦵🏾

this workout is a good go to if you just getting started, need to get back into routine, or need a light accessory leg day after a heavy one (like ya girl🙋🏾‍♀️)

workout recipe:

10 min incline walk or run

3x20 DB Kas Hip Thrust - 10 sec hold at end of each set

3x15 DB Bench Squat

3x12 Smith Machine Reverse Lunge (12 each leg)

DROP SET: Hip Abduction (2 Rounds)
Heavy 12 reps
Intermediate 15 reps
Light (pulses) 20 reps

BURNOUT🔥: Walking Lunges
3x1 minute

hope ur week is off to a great start!

#workoutmotivation #mondayworkout #lowerbodyworkout #beginnerworkout
#fitness #gym

Kickin the week off w/ QUADS + GLUTES🦵🏾

this workout is a good go to if you just getting started, need to get back into routine, or need a light accessory leg day after a heavy one (like ya girl🙋🏾‍♀️)

workout recipe:

10 min incline walk or run

3x20 DB Kas Hip Thrust - 10 sec hold at end of each set

3x15 DB Bench Squat

3x12 Smith Machine Reverse Lunge (12 each leg)

DROP SET: Hip Abduction (2 Rounds)
Heavy 12 reps
Intermediate 15 reps
Light (pulses) 20 reps

BURNOUT🔥: Walking Lunges
3x1 minute

hope ur week is off to a great start!

#workoutmotivation #mondayworkout #lowerbodyworkout #beginnerworkout
#fitness #gym

SWIPE FOR A STRONG CORE 🔥

Save & add this killer core circuit before your workouts this week to improve your core strength and balance for a sexc mid section.

1. plank jacks
2. dolphin plank
3. bear plank shoulder tap
4. bird dog (dont forget to work each side)
5. plank hip dips
6. plank in & outs

beg. - work each exercise 30 sec, rest 30 sec
int. - work each exercise 40 sec, rest 20 sec
adv. - work each exercise 60 sec, rest 15 sec

aim for 2-4 rounds

wishing you a strong, productive week ahead💗!

SWIPE FOR A STRONG CORE 🔥

Save & add this killer core circuit before your workouts this week to improve your core strength and balance for a sexc mid section.

1. plank jacks
2. dolphin plank
3. bear plank shoulder tap
4. bird dog (dont forget to work each side)
5. plank hip dips
6. plank in & outs

beg. - work each exercise 30 sec, rest 30 sec
int. - work each exercise 40 sec, rest 20 sec
adv. - work each exercise 60 sec, rest 15 sec

aim for 2-4 rounds

wishing you a strong, productive week ahead💗!

watch me 💪🏾🤪
-
we hit 6 x 405 twice today babyyy

#workoutmotivation

watch me 💪🏾🤪
-
we hit 6 x 405 twice today babyyy

#workoutmotivation

🔥MUST TRY CARDIO🔥
-
24 minutes of HIIT on the stairmaster

I use this workout after strength training to maximize fat burn.

or I double this workout for a killer 40 minute HIIT and follow it up with 20 min core work or stretching. (this is what I did today)

For my Stairmaster beginners start at a base of 3-6 instead💪🏾

The perfect cardio add on to any workout. Enjoy 💦

#cardioworkout #stairmasterworkout #stairmaster #cardio #exercise #workoutmotivation

🔥MUST TRY CARDIO🔥
-
24 minutes of HIIT on the stairmaster

I use this workout after strength training to maximize fat burn.

or I double this workout for a killer 40 minute HIIT and follow it up with 20 min core work or stretching. (this is what I did today)

For my Stairmaster beginners start at a base of 3-6 instead💪🏾

The perfect cardio add on to any workout. Enjoy 💦

#cardioworkout #stairmasterworkout #stairmaster #cardio #exercise #workoutmotivation

If you want that slim waist don't neglect back day sis! ♥️

If you want that slim waist don't neglect back day sis! ♥️

Lower Body staple exercises for glute growth🍑
These three movements will not only increase core & lower back strength but it will help you target those glutes for growth!

1️⃣Romanian Deadlift (if you are a beginner, try it out on the smith machine first)
2️⃣Elevated Reverse Lunges (my beginners remove the elevation and start with weighted reverse lunges)
3️⃣Hip Thrusts (the only way to truly get the booty juicy - smith machine for beginners)

Dont forget if you want to grow the muscle you also need to be eating enough food to FUEL & FEED the muscle growth.

I do the same exercises weekly. You dont need all those crazy movements being put out there as exercises. Keep it simple & consistent and the results will follow🤞🏾♥️

Lower Body staple exercises for glute growth🍑
These three movements will not only increase core & lower back strength but it will help you target those glutes for growth!

1️⃣Romanian Deadlift (if you are a beginner, try it out on the smith machine first)
2️⃣Elevated Reverse Lunges (my beginners remove the elevation and start with weighted reverse lunges)
3️⃣Hip Thrusts (the only way to truly get the booty juicy - smith machine for beginners)

Dont forget if you want to grow the muscle you also need to be eating enough food to FUEL & FEED the muscle growth.

I do the same exercises weekly. You dont need all those crazy movements being put out there as exercises. Keep it simple & consistent and the results will follow🤞🏾♥️

Its International Women's Day ☀️
So many fellow queens have been elevating their lives and have achieved so much over the past few months.

Being a woman isn't easy, but we truly can DO IT ALL!

If you haven't felt your best lately, thats ok too. Surrender to those feelings of doubt, unhappiness, frustration, etc so that those emotions have no more control over you.

If you need some motivation to get you out of your funk, use today as inspiration to become the woman you've always aspired to be!

I started the day journaling my best attributes without naming anything physical. And the the empowerment I felt after 😮‍💨❤️‍🔥

You are so much more than the negative thoughts in your head.

But YOU have to recognize it first, then begin to show up as HER💎

#internationalwomensday #inspiration #femaleempowerment #girlswholift #girlpower #fitnesstrainer #fitspo #ﬁtnessinspiration #nikkiminaj

Its International Women's Day ☀️
So many fellow queens have been elevating their lives and have achieved so much over the past few months.

Being a woman isn't easy, but we truly can DO IT ALL!

If you haven't felt your best lately, thats ok too. Surrender to those feelings of doubt, unhappiness, frustration, etc so that those emotions have no more control over you.

If you need some motivation to get you out of your funk, use today as inspiration to become the woman you've always aspired to be!

I started the day journaling my best attributes without naming anything physical. And the the empowerment I felt after 😮‍💨❤️‍🔥

You are so much more than the negative thoughts in your head.

But YOU have to recognize it first, then begin to show up as HER💎

#internationalwomensday #inspiration #femaleempowerment #girlswholift #girlpower #fitnesstrainer #fitspo #ﬁtnessinspiration #nikkiminaj

Cut the distractions and lock in on YOU🔒if you have yet to try boxing as a training style, get into it!

Cut the distractions and lock in on YOU🔒if you have yet to try boxing as a training style, get into it!

Lately, exercising my mind and body have been the only thing keeping me at peace of mind.

When I have racing negative thoughts, mental blocks, or fatigue, fitness & meditation put me in a better state of mind every time.

They give me strength & confidence.

If you view improving your mental or physical health as a chore, change your perspective!

It is the key to your greatest transformation from the inside out💫

Thank you for lettin me preach on this fine friday! sending love & light💜 xx

Lately, exercising my mind and body have been the only thing keeping me at peace of mind.

When I have racing negative thoughts, mental blocks, or fatigue, fitness & meditation put me in a better state of mind every time.

They give me strength & confidence.

If you view improving your mental or physical health as a chore, change your perspective!

It is the key to your greatest transformation from the inside out💫

Thank you for lettin me preach on this fine friday! sending love & light💜 xx

Glutes w/ girlfriends !

When you workout with a buddy you get accountability, motivation, and consistency with your workout regimen.

Grab a friend and find a way to move your body.

Sending good health, happy friday🤍💫

#buddyworkout #workoutmotivation #glutesworkout #lowerbodyworkout #gymbuddy #gymgirl #fitnesstrainer

Glutes w/ girlfriends !

When you workout with a buddy you get accountability, motivation, and consistency with your workout regimen.

Grab a friend and find a way to move your body.

Sending good health, happy friday🤍💫

#buddyworkout #workoutmotivation #glutesworkout #lowerbodyworkout #gymbuddy #gymgirl #fitnesstrainer

we all have a starting point 💫

#fitnesstransformation #gymlife #gymtransformation #glutetraining #blackgirlfitness #girlswholift #fitnesstrainer

we all have a starting point 💫

#fitnesstransformation #gymlife #gymtransformation #glutetraining #blackgirlfitness #girlswholift #fitnesstrainer

Motivation gets you started, discipline gets you the goal. 2022 is your year. Take it personal.

#workoutmotivation #fitgirl #happynewyear #newyearnewgoals

Motivation gets you started, discipline gets you the goal. 2022 is your year. Take it personal.

#workoutmotivation #fitgirl #happynewyear #newyearnewgoals

Healthy Holiday Smoothie🌱🎄
A nutritious & delicious breakfast or snack using red & green ingredients.
Green Half💚
1 cup mango
1/2 banana
1 1/2 cup oat milk
2 chunks ginger
Handful of spinach
1 scoop Vanilla Plant Based Protein

Red Half❤️
1 cup raspberries
1 grapefruit squeezed
1/3 cup tart cherry
1/2 cup oats
1 scoop Vanilla Plant Based protein

Enjoy💚❤️

#healthysmoothies #fitnesssnack #holidaytreats

Healthy Holiday Smoothie🌱🎄
A nutritious & delicious breakfast or snack using red & green ingredients.
Green Half💚
1 cup mango
1/2 banana
1 1/2 cup oat milk
2 chunks ginger
Handful of spinach
1 scoop Vanilla Plant Based Protein

Red Half❤️
1 cup raspberries
1 grapefruit squeezed
1/3 cup tart cherry
1/2 cup oats
1 scoop Vanilla Plant Based protein

Enjoy💚❤️

#healthysmoothies #fitnesssnack #holidaytreats

The holidays can sometimes knock us out of routine with everything going on. But its important to remind ourselves that the holiday season is temporary, our health is forever.

Stay consistent, stay disciplined. Even if its just a quick 20 minute workout, or drinking an extra glass of water before bed... Every small healthy habit counts!

Your health is the greatest thing you will ever invest in🤍

Have a lovely weekend!

#workoutmotivation #workoutinspiration #fitnessmotivation #fitnessinspo

The holidays can sometimes knock us out of routine with everything going on. But its important to remind ourselves that the holiday season is temporary, our health is forever.

Stay consistent, stay disciplined. Even if its just a quick 20 minute workout, or drinking an extra glass of water before bed... Every small healthy habit counts!

Your health is the greatest thing you will ever invest in🤍

Have a lovely weekend!

#workoutmotivation #workoutinspiration #fitnessmotivation #fitnessinspo

Your body doesnt know its the weekend! Only your mind does🤓

Don't let the weekend ruin all the amazing progress you've made this week!

I typically follow an 80/20 rule on the weekends where 80% of my meals are clean, healthy meals and the other 20% I indulge in my favorite snacks and drinks 🎉

At the end of the day its all about balance🤍

Every bit of effort counts so be sure to be mindful of your healthy habits this weekend! Have a beautiful Friday!!

Your body doesnt know its the weekend! Only your mind does🤓

Don't let the weekend ruin all the amazing progress you've made this week!

I typically follow an 80/20 rule on the weekends where 80% of my meals are clean, healthy meals and the other 20% I indulge in my favorite snacks and drinks 🎉

At the end of the day its all about balance🤍

Every bit of effort counts so be sure to be mindful of your healthy habits this weekend! Have a beautiful Friday!!

Too turnt up! 😮‍💨❤️‍🔥

#workoutchallenge #workoutmotivation #girlswholift #hipthrust

Too turnt up! 😮‍💨❤️‍🔥

#workoutchallenge #workoutmotivation #girlswholift #hipthrust

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