Total Balanced Fitness LLC

🚨Attention Small Business Owners 🚨

Field Day at Kreamer Street Elementary is a WRAP!!!

Making fitness fun with the kids‼️

Healthy adulthood starts with healthy kids.

Teaching your kids the importance of movement, exercise and healthy habits is crucial for them to learn now as they grow so that they can build a lifestyle that promotes total body wellness.

I had a blast working and playing with the kids these past two days!!! Thanks for having me.

🌟And guess what‼️ they also got to work with Joe from Bellport Jiu Jitsu and learn some awesome self defense techniques to STOP BULLYING!!
Bellport Brazilian Jiu Jitsu and Kickboxing Bootcamp

Two Local businesses volunteering for you, your kids and your families.
It's a small town full of ❤️

Total Balanced Fitness LLC

The world is filled with countdowns.

If we continue to count the days to the end. We miss out on being present while we are in it.

If we continue to count the days, what happens when the countdown ends...where are we left??

Think of the workout plans....6 weeks to slimdown, 90 days challenge, Toned abs in 6 days......what happens when those days are over.

Staying in the moment and going 1 day at a time instead of looking towards the end date will give you more CONSISTENCY, will teach you HABITS, will help you CREAT A LIFESTYLE

Challenges help motivate us but challenges end.

"Don't count the days. MAKE THE DAYS COUNT"
-Muhammad Ali

Happy Earth 🌎 Day!!!

Get outside
Let the wind blow through your hair
Let your feet take you forward
Breathe in the fresh air
Soak up the ☀️
And 😃 Smile!!

Did you get outside today??

Check me out as a Preferred Provider for Birth and Beyond Resourses

So you ATE WAY TOO MANY JELLY BEANS yesterday!!! SO WHAT‼️

📣YOU DON'T HAVE TO WORKOUT TO MAKE UP FOR THEM
📣YOU DON'T HAVE TO KILL YOURSELF DOING CARDIO
📣YOU DON'T HAVE TO FEEL GUILTY
📣YOU DON'T HAVE TO STARVE YOURSELF TODAY

HERE'S WHAT YOU DO⬇️
1️⃣ ASK YOURSELF❓️ Did you enjoy them?
Did you enjoy your day full of laughter, sweet treats and egg hunts?
* hopefully the answer is YES and then move on.
2️⃣ You drink EXTRA WATER 💧 today
3️⃣ You MOVE YOUR BODY in ways that feel good.
4️⃣ Today is Monday so go back to your MONDAY ROUTINE and stick to it.
•if that's a workout, then do it because it's your habit not because of the food you ate.
5️⃣ Eat your VEGGIES 🥬🥦🥒🍅🥕 and PROTEIN 🍗🥩🍳 today.
•Think balanced meals

You got this❤️😃

🐰What was your favorite Easter treat?? LEAVE IT IN THE COMMENTS
🐣Mine were the PEEP jelly beans anything marshmallow flavored is my weakness😉

Are you a Closet Eater??

I was literally caught by my husband closet eating jelly beans!!!!

The MOST IMPORTANT thing you need to know
➡️ I DID NOT feel guilt or shame‼️
➡️ I laughed!!!! 🤣

YOU DON'T HAVE TO FEEL GUILTY !!!!
YOU DON'T HAVE TO FEEL SHAME!!!
YOU CAN BE IN CONTROL AROUND TREATS!!!

Here's a few more things you need to know:
1️⃣ I am a bit selfish and did not want to share my secret stash
➡️ my kids would have 0️⃣ self control and would have eaten the whole bag in like 3.2 secs....who can relate??
➡️ These are the Gourmet Jelly Beans, they need to be savored 😋

2️⃣ This bag has lasted over a month BECAUSE I am not binging them, I AM ENJOYING THEM IN A QUIET PLACE ( away from kids) IN A "MOMMY TIME OUT"
➡️ I can eat about 10 Jelly beans and WALK AWAY. I don't look at the treat as a "bad" food that will hurt my progress.
➡️ YOU can view food differently and enjoy in MODERATION.

3️⃣Jelly beans are one of my favorite ❤️ Easter treats and they bring back lots of memories of games I would play with my family. Ever have the buttered popcorn 🍿 one?!🤢
➡️ Sweet treats are made to be enjoyed and can be part of a "healthy" eating lifestyle when eaten in moderation.
➡️ Mentally taking a "time out" and enjoying something that you love, is all part of LIVING HEALTHIER!!!

Food is physical, emotional and mental.
Food is good for the soul.
Food is for nourishment.
Food is an experience.
Don't deny yourself of these. ❤️
👉Food should not be restrictive.

Dm me to learn more about food freedom. You can live and eat with healthier habits!! Start Now!!

What's your favorite Easter Candy?
🐰🐣🍫🍭 Leave it below!!!

Saturdays are hard!!! I get it!!!
It's the weekend.
It's been a long week of work and busy schedules.

Do you schedule a workout and do it??

⬆️OR⬇️

Do you procrastinate and get sidetracked ??

❓️Ask yourself❓️ What is your goal for the day and does it align with your fitness goal?
👉Once you have that answer
❓️Ask yourself ❓️ Does ____help me get there?
Then create a plan with SMALL steps to get there today.

Take it 1 step at a time
Take it 1 day at a time
Progress Not Perfection
Never Quitting
This helps you from getting too overwhelmed ❤️

Do you workout on the weekend?? Leave me a 💪in the comments



🚫

The word POWER is behind me on the wall.

And guess what??

That's what I feel.

I feel POWERFUL
I feel STRONG
I feel EMPOWERED

And ➡️YOU CAN TOO‼️

HOW YOU ASK??
by
● Creating Habits
● Building Consistency
● Believing in Yourself
● Changing your Mindset and thought pattern
● Wearing an outfit that makes you feel s*xy😍😚

Are you ready to feel POWERFUL & STRONG & EMPOWERED❓️
Leave a ❤️💪 in the comments
SEND ME A DM
SHARE this post with a friend

(Outfitted by )

*xyoutfit

📣HEY YOU
📣 YEAH!! YOU!!!

ARE YOU LISTENING???👂

It's time to STOP ✋️ PUTTING YOURSELF LAST.

And

START PUTTING YOURSELF FIRST

SHOW YOURSELF LOVE.
BE❤THE❤LOVE❤

It's NEVER too late to start now.

What's your main goal? Share it with me.
Need help getting started.....I CAN HELP.

(Leggings )

What I eat in a day on average

Prioritizing protein at every meal is crucial for changing your body composition: losing fat and building muscle at the same time
(Along with strength training!!!💪)

Lots of colorful fruits and veggies
🍎🥭🥦🥬🥕

YES I EAT CARBS...like pancakes 🥞, French 🍟 fries and pasta 😋 . Your body needs carbs to thrive. Your body needs carbs for energy. (I try to make healthier switches like red lentil pasta and add protein powder to my pancake mix)

I love incorporating healthy nut butters like cashew butter and sunflower seed butter to make protein balls (and the sprinkles make it super kid friendly and approved 😉) for easy snacks. (Be sure to check the labels ...GO natural with less oils and no added sugars)

Not every day looks like this
➡️BUT MOST DAYS DO.

Some meals are rushed.
Some meals are takeout.
Some meals are no planned and it's leftovers for all.
Some meals are prepped and planned.
Some meals are dining out.

I make sure my snacks are protein packed and ready for on-the-go.

Meal prepping doesn't have to be stressful.
Meal time doesn't have to be overcomplicated.

Think Protein, COMPLEX CARBS and Healthy Fats and lots of Veggies.

Need help with learning macros (proteins, carbs and fats) for healthy meals. DM ME and let's chat.

CHECK OUT THIS CLIENT 🏆WIN

Did you know not everyone trains for a flat stomach or a specific size or look or a weight number??

Did you know that some people train to move easier, to gain strength, to be able to keep up with their kids or even their grandkids??

Did you know some people want to train so they live with less pain in their back, from arthritis, or from a former sports injury??

Did you know some people train for a combination of all of the above?

⭐️Hiring a trainer can help you reach those goals.
⭐️Hiring a trainer will support, encourage and motivate you through your journey
⭐️Hiring a trainer can help you build accountability skills.

Consider Hiring a trainer, like me, so you can celebrate 🎉 your wins!

➡️What is your reason for training??

❤️

Strain in your lower back?
Sciatica Nerve acting up?
Legs feel sore and tired?
Need a breathing reset?
Menstrual Cramps a door?
Neck pain?

Try this move⬇️
LEGS ON WALL POSE
"VIPARITA KARANI"

❤Find the power and help of an INVERTED POSE

👉Physical Benefits:
Allows your muscles to relax.

Can help calm the nervous system, which may help relieve anxiety.

May help relieve fatigue.

The position allows many to relax deeply, which releases tension and stress.

A great passive pose to help lengthen your hamstrings.

Passive chest opener.

Relieves tired legs and feet (after a run, flight, long walk/hike, bike ride, etc.).

Stretches glutes, hamstrings, and, if legs are apart, hip adductors.

Sciatic Nerve — The wall supports your legs, which helps your legs to relax. This makes Viparita Karani a good to practice if you have tired legs and it also helps to remove strain due to sciatica.

Relaxes Lower Back — Because your lower back is fully supported in Viparita Karani, your lower back and abdomen can relax.

Relaxes Neck and Shoulders — Because there is no pressure on the shoulders or the neck in Legs Up the Wall, you can focus on relaxing your neck and shoulders and finding length for your spine.

Relieves Menstrual Cramps — The pose is known to help relieve menstrual or premenstrual cramps.

Modifications: you can always add a pillow under your lower back for more cushion.

This pose is a godsend after shoveling over 2ft of ❄️ SNOW.
➡️What is ailing you lately??

Outfit:
Addy Bra/Indi Leggings

❓️Do you know❓️

Do you know what habit is also considered a healthy habit??

Going to doctor appointments, dentist appointments, dermatologist appointments, getting blood work, annual checkups ....appointments that you have put off that can affect the state of your health.

Even the appointments that ARE NOT FUN.. like a colonoscopy or mammogram but THEY ARE IMPORTANT TO YOUR HEALTH.

I have to do the dreaded colonoscopy every year now since being diagnosed with Crohns but thanks to these types of procedures I have a better insight into how to best manage my health and symptoms.

Stop putting your health on the back burner. Prioritize your health because your health and YOU MATTER!! ❤

What appointments have you been putting of?

THE FACES SAY IT ALL

The Many Facial Expressions I have when I hear that my clients are still convinced that the SCALE determines all progress.

📢 Noooooo!!! Please Stop!!!! It is not the only tool measurement!!!

📢 YOU ARE NOT A NUMBER!!!

Free yourself from the scale. The scale will ruin you if you continue to ignore all the other methods of measuring progress and let it determine your progress.
⬇️⬇️⬇️⬇️
Look at
👉 How clothes fit
👉 Loss of Inches
👉Changes in Body Composition
👉 More Visible Body Muscle Tone
👉 Increased energy
👉 Improved mood
👉 Better 😴 Sleep
👉 Increased s*x drive
👉 More Self Confidence
👉 Healthier Habits
👉 Consistency of Habits
👉 Better Digestion
👉 Less joint pain and reduced inflammation
👉 Increased Strength
👉 Increased Mobility
👉 Increased Endurance
So much more.......

You are more than a Number.
Ditch the scale

What other tools of measurement do you want to see?? Tell me⬇️




 **kthescale *x

HOTEL ROOM FULL BODY WORKOUT

Take your workout with you ANYWHERE YOU GO!!!!

➡️Be sure to SAVE this bodyweight workout!!!👍

This is a norm for me when we go away even if it's a quick getaway or a long vacation. Movement and exercise are part of my life so even if I don't have access to weights or equipment, I will ALWAYS do some type of bodyweight exercises to keep me moving.

Do you workout while you are away??



GRAB YOUR SOCKS 🧦
Leave your shoes behind.

Do you ever workout in socks and no shoes? I love too.

When you leave your shoes off, you have the opportunity to pay attention to where some of your imbalances are especially in your feet and ankles. Learning and focusing on how your feet are grounded and then making adjustments will help you build more strength, mobility and stability!!!

Our feet are crucial to our active lifestyles. They serve as the foundation for your entire body in terms of support, balance, posture, and overall well-being.

Leg pain, stiff legs and muscle weakness in legs can result from foot pain traveling to your legs. Poor posture can be the result of imbalance due to foot problems. When feet aren't aligned with the rest of the body, this can cause you to be off balance, making you more prone to accidental falls and other injuries.

So let's build awareness to improve our lives and overall health.

☆The Workout☆
-Side Lunge to Curtsey Lunge
45 Seconds per side
- Mountain Climbers
45 Seconds
- Combo
10 Knee Extensions with Shoulder Press
10 Bicep Curls with Knee Hold
10 Knee Lift Pulses
Per Side
- Skaters
45 Seconds
- Side to Side Toe Sweep Plank
45 Seconds
-Touchdown Squat to Calf Raise
45 Seconds
- 10 Squat Leg Circle Sweeps to 10 Side Crunches (per side)
Repeat 2x
- Plank Clock Sweep
10 per side then keep switching
45 Seconds
- Hip Bridge Hold 10 Knee Pull Ins to 10 Heel Shuffles
45 Seconds total

*xy

Anyone else feel delirious and sooo Happy it's FRIDAY??!!! This felt like a very long week for me.

So Friday is here and that means the start of the weekend .....what does the weekend mean for you??

Does it mean that you stayed on track all week and the weekend becomes a free for all?? All of that hard work comes apart??

Or

Does it mean that the weekend is just another 2 days part of the week where you plan your meals, maybe allow for a bit more food freedom, still drink your water and schedule time to move your body and even sleep in a bit??

The Weekends usually look a bit different than the routined and scheduled weekdays but that doesn't mean they can't still be planned. ➡️Allow for more laxity by planning for it. This is how you stay on track and keep your weekends from pulling you off the rails.
➡️ If you plan to eat out or order take out in, plan for it. Don't skip meals. Add a side salad or extra veggies. Make sure your meal has lean protein.
➡️ Schedule time to workout or move your body even after sleeping in (if your kids let you)
➡️ Keep drinking that water
➡️ Plan some "me" down time...with a book or a relaxing bath or even a power nap.

Which type of weekend do you want to have??

Top and leggings: Savvi Lifestyle Co
Savvi CommUNITY (official)
Your Life Redefined

💕

Band B***y Hip Workout!!!!

I haven't posted a workout video in a while. These moves are some of my favs to work with clients who want to improve their hip mobility plus some Side b***y 😉 and always core strengthening 🤫

I don't always focus on just one area with clients so I always add in some arms and full body movements to keep things interesting and give the main focus area a break.

💥Be sure to SAVE THIS ONE💥

Tips and Cues in the videos!!

■ Banded Standing Knee Lift Beginner and Advanced options
10 per side and repeat 3x
■ Alternating Reverse Lunge with Banded Row
45 seconds
■ Banded Arm Combo
10 Hinges/10 Alt Curls/ 10 Raises
Repeat 3x
■ Banded 10 Squatted Side to Side Taps to 10 Piston Squats
Repeat 3x
■ Banded Zig Zag Walk forward and backwards
45 Seconds
■ Banded Squat Hip Openers
45 Seconds
■ Banded Monster Walks Combo

REPEAT 2-3x depending on time restraints.

Perfect for Low Impact Workouts!!
NO JUMPING!!

BANDS are from
Use code: TBFTRAIN for 20% off purchases ❤

What area of your body do you want improved mobility in??

***y ***yworkout ***ybandworkout ***yworkout 💪

"I totally blew it over the weekend"
"I ate like sh*t over the weekend"
"I'll just fast on Monday to make up for what I ate"
"The weekend was soo busy I didn't work out at all"

Is this you??

Too many times I hear these struggles on Monday mornings.
Alot of the time I hear the defeat and failure in my clients voices and their mind is made up.

📢LISTEN UP!!! The weekend is only 2 DAYS. That's it. Monday is the start of a new week so
👉Focus on a POSITIVE OUTLOOK
👉 Be AWARE and ACKNOWLEDGE what you didn't like that happened over the week-end so you can LEARN FROM IT
👉 Let it go and MOVE FORWARD
👉 Give yourself GRACE and TAKE A BREATH
👉 Get back on track with SMALL ACTIONS like not skipping meals, scheduling time to workout, drinking more water, adding those veggies
👉 What you eat is NOT WHO YOU ARE. Food has no morals
👉 Plan ahead and that includes the upcoming weekend

What do your Mondays look like??

❓️Do you WARM UP and/or COOL DOWN❓️

💥Today's FIT TIP💥

Take 5-10 minutes to warm up and cool down properly.

Warming up prepares the muscles for movement and gradually revs up your cardiovascular system by raising your body temperature and increasing blood flow to your muscles. Warming up may also help reduce muscle soreness and lessen your risk of injury.
This could be stretching (ballistic, dynamic and static), foam rolling, taking a walk, moving warm up moves like jumping jacks, Lunges or squats, planks, rotations.

Cooling down is an easy exercise, done after a more intense activity, to allow the body to gradually transition to a resting or near-resting state. Depending on the intensity of the exercise, cooling down can involve a slow jog or walk. With lower intensities, stretching can be used.

What are your fav warm up or cool down exercises?

SIMPLICITY
The word of the month
( or really every month) when you are taking on new goals.

Simple is not always easy especially when your All or Nothing Mentality kicks into gear!

The key is to not take on too much at once. Quiet 🤫 the all or nothing mentality by taking it 1️⃣ step at a time. Breaking your goals down to SIMPLE, SMALL AND DO ABLE ACTION STEPS.

GOAL TO LOSE WEIGHT?
That's a big goal with no action steps so ⬇️⬇️⬇️TRY THESE ⬇️⬇️⬇️
➡️Start by adding more veggies 1 meal at a time
➡️Drink an extra glass of water a day
➡️ Move your body 10 minutes more a day
➡️Schedule strength training 1x a week if it's not already part of your routine
➡️ Be sure to eat Protein at all meals
➡️ Get your 💤 by going to bed 1/2 hour earlier
Try this for 2 weeks and then build on it.

👉NEED HELP Coaching can help. Let's set up a time to chat so your GOALS become ATTAINABLE and your RESULTS become LASTING.
DM ME "COACHING HELP" ❤

You DO NOT need a RESOLUTION
You NEED HEALTHIER HABITS

Ignore the whole " New Year New Me" thing... there is nothing wrong with you, but your habits might need some tweaking in order to reach your goals.

Keep it SMALL
Keep it SIMPLE
Keep it DOABLE
Keep it up CONSISTENTLY

Need help on how to start. Send me a DM.