Bodied By Meme

Happy Monday!
Here’s a 500 rep ab workout you can do anywhere and anytime!!

https://www.instagram.com/reel/CQY8TALAAes/?utm_medium=share_sheet

Watch this reel by bodiedbymeme on Instagram Migos • Avalanche

Let’s get rid of this obsession we have with burning so many calories, thinking we’ll lose more weight or lose weight quicker!
BC THE GAG IS… you won’t! Your body will just adjust to more exercise, not lose more weight!

Let’s have a quick lesson about ENERGY EXPENDITURE!

Energy expenditure is the total amount of energy that your body needs to:
1. FUNCTION (literally just by living) 60-80%
2. DIGEST ALL THE FOOD WE EAT 10%
3. EXERCISE 10-30%

Your body uses the most amount of energy to function, aka your basal metabolic rate. WE HAVE LITTLE CONTROL OVER WHAT THAT IS!

And although it uses 10% to digest the food we eat, the food we consume takes up 100% of energy intake

Now, we all know we need to “consume less calories than you burn” in order to lose weight.. WE HAVE FULL CONTROL OF WHAT WE EAT!

WHICH IS WHY EATING TO NOURISH YOUR BODY AND RECOVER, WILL ALWAYS BRING MORE RESULTS THAN JUST INCREASING EXERCISE!!

You can’t out exercise a bad diet! But the combination of both will help you reach your fitness goals!!

✨BBM GIVEAWAY TIME ✨

Time to shower y’all this May with a giveaway!
I’ll be giving away 3 lucky winners some amazing prizes!

Win in 3 EASY STEPS:
1. SHARE & TAG me in your story!
2. LIKE the picture!
3. TAG a friend and COMMENT why you want to win! (You can submit up to 3 separate entries)

🏆 1 GRAND PRIZE WINNER: Fitness goodies basket, 1 pair of Nike Metcons & 1 PT session w/ me!

🏆 2 RUNNERS UP: Mini fitness basket & 1 group class session

Giveaway will be closed 5/15 @ 11:59 pm EST
Winners will be picked on 5/17!!
*US residents only*

🚨 My giveaway is not sponsored, endorsed or administered by, or associated with Instagram

For all my 7 workouts per week folks, STOP!!
Your results won’t get here any quicker if you’re working out every day, putting your body through it daily 😡😠

When I refer to 7 workouts per week, I mean going to the gym every day and trying to lift/HIIT/ cardio your way into losing weight/getting results… Not only is it not HEALTHY, but it isn’t sustainable!

BASING RESULTS OFF A SCALE IS JUST DUMB!

Incorporate active rest days if you catch yourself itching to do something, I.e go on a hike/walk, swimming, foam rolling. These are things that will help in your recovery

Think about it this way: when you fall and get a scrape or cut yourself, a scab forms to help with the healing process… if you keep falling in the same spot or pulling the scab, it won’t properly heal! Treat your recovery like a scab and let it heal/recover properly!!

Here’s some fun I’ve had my classes do before!
This can be a quick workout or you can do a couple rounds for a longer workout sure to have you sweating!

HAPPY TUESDAY! ✨

When I became a personal trainer, I told myself that I’ll always push to be the best trainer I can be to provide my clients with the best coaching throughout their fitness journey. This still stands!

I strive to help all my clients realize that what their body can do is more important than a number on the scale! In a society where we see so many bodies altered by surgery, we’ve been conditioned to think we must look a certain way so we only see progress as weight loss/gain instead of seeing progress as how strong you’ve become over time.

I’ll always push my clients to step out of their fitness box and try new things that’ll push them in ways they never thought possible! Pushing them to be strong, because strength is beautiful!!!

KEEP PUSHING, KEEP WORKING & KEEP LIFTING!!!

There are 168 hours in a week. Are you putting in enough work to get the results you want?! Sometimes we may not want it, so instead of giving up on the day, let’s just stay active and MOVE!!!

Not every workout needs to be hours long. Something is better than nothing! Here’s something you can bang out at home or at the gym!

Happy International Women’s Day to the amazing women that I call my friends, the ones I recently met and the ones who I admire!
Let’s be the BADASSES that we all know we are, not only today but every day!

It’s never too late to start working on yourself! Stop making excuses!
Offering a few AM & PM slots for 1 on 1 or small group personal training (3 max people) along with online training (for my out of state followers!)
DM me to learn more about what is offered with the personal training

Here’s to loving myself and loving what I do!
They don’t teach us enough to put ourselves first and truly love who we are, inside and out. Work on mastering loving the real you. It’s great to get the weight off and all that, but loving your “new body” won’t mean anything if you don’t love who you are!
Happy Sunday y’all! Remember to love the real you! 💗

Super Bowl Sunday means wings, drinks, snacks and a bunch of things we usually limit ourselves on and ITS OKAY to indulge! I hope you all enjoyed everything about Super Bowl but it’s back to business!
I always tell my clients not to deprive themselves, because we’re human and it just leads to excessive cravings, overeating, and binge eating. And we def don’t want that! Enjoy the moment while it’s happening because you won’t lose everything you’ve worked hard for in a matter of 1 cheat day! Just get back on track the next day!!
Persistency >> perfection !!

People think that they can just sit around and wait for the magical motivation to just show up. That’s never how it works!
Action leads to motivation! You don’t get motivated then perform the action, you must perform the action to get motivated which will lead to more motivation!
Getting up and doing that 20 minute workout today leads to the motivation to do a 45 minute workout another day!
Think of your fitness journey as a relationship. The honeymoon phase is great and exciting but eventually it’ll die down. You then have to put in work and those small and thoughtful actions/things are what will keep it flourishing!
ACTION->MOTIVATION

Disclaimer: long read but WORTH IT!
When I started working out, I didn’t really know what I was doing. I just had 1 end goal: FLAT STOMACH. So I did what I knew, Cardio & ab workouts. And I was seeing the results I wanted, and at that moment, I thought I was happy
It wasn’t until I started educating myself more about the fitness world and about proper nutrition that I realized that I wasn’t living a healthy lifestyle. I was so focused on looking skinny, I didn’t care what it took to get to that. It was a form of body dysmorphia, and I had to get it out of my head!
You shouldn’t only love yourself/your body when you’ve lost the extra weight or when you’ve built muscle. And believe me, this isn’t an easy task either, no matter how many body positive movements you see around social media!
Love your body even when you don’t want to, it’ll make your journey 100x better!!
1. Looking a certain way won’t make you happier
2. Stop judging your body based on other people’s bodies
3. Follow social media accounts that show bodies that look like yours (not ig models who’ve had surgery and didn’t work out to achieve their bodies!)
4. Use exercising as a way to feel good!

Happy Sunday!
Just here to remind you to be patient. Remember that you just started, remember that this is only the beginning, and remember that you’ll get better!
We don’t give ourselves the time to improve! We want results in 1 month after not being active or not taking our health seriously for our whole lives!
Give yourself time to become better, don’t rush the process, enjoy it!!!

It’s the third week of the month, are you going into your 3rd week of working on your goals? Things happen but what makes the difference is what step you take next. You can forget about the last 2 weeks and start today or you can continue to put it off. It’s your decision, but if you want it bad enough, you’ll put in the work for it!
Time to hold ourselves accountable!
#

Not a day goes by that I don’t see a plank that can’t be corrected!
Just like any exercise, it’s INEFFECTIVE if you’re doing it wrong!
Here are a few mistakes done with the plank:
❌ Lowering your hips: causes strain on your lower back & your core muscles won’t be challenged as much
❌ Looking straight ahead or up: causes strain on your neck, jeopardizing your form
❌ Butt too high: jeopardizing form, no longer using your core muscles
❌ Wrists not lined up with shoulders: not using core muscles, adding weight to your upper body
HOW TO CORRECT IT:
✅ Keep your hips raised, tucking your butt
✅ Contract your core aka “sucking your stomach in”
✅ Keep your eyes looking down to better align your head, neck with the rest of your body
✅ Keep your shoulders over your wrists
✅ BREATH

It’s gonna feel like it sucks today, and it might still feel like it sucks later on, but I promise you, you’ll get better!

First full week down, on to week 2!
You told yourself you’d work on you this year; you wrote down these goals and created a vision board, now it’s time to put the action in!
Let’s work on you! Let’s get started on your fitness journey!
DM me to schedule a 30 minute consultation where we discuss your goals, you can ask any questions you have for me and we can put together a plan that works best for you!

Let’s talk about form!

Squats are a staple in almost all workouts and how could they not be, they’re a great compound exercise, targeting your quads, glutes and calves (WHEN DONE CORRECTLY)!
WHAT TO DO:
✅ Feet a little wider than shoulder width apart
✅ Toes pointed slightly outward
✅ Drive hips back into squat
✅ Keep your chest up (when standing up)
✅ Keep back straight and spine erect
Here are a few tips to help with your squats based on common mistakes I see:
Picture 1:
❌Knees should not cross over your toes: if done correctly, by starting your squats driving your hips back, your knees will naturally line up behind your toes
❌ Partial squats: a squat is not a squat unless you are parallel with the floor. The lower the squat, the more you will be using/targeting your glutes (SQUATS WILL ONLY GROW THAT B***Y IF YOURE PARALLEL OR BELOW PARALLEL, AKA ASS TO GRASS)
Picture 2:
❌ Dont let your knees cave in! Focus on letting the outside part of your glutes (gluteus medius: the top part of the b***y that extends to your hips) by pushing your knees out to the side