Becca Faria Fitness

✌🏽opportunities to sweat with me team!! 😅

Come join me at Life Time River North for XTREME! This is an awesome HIIT class that I LOVE teaching 💕

Thursdays 12:15 pm
Fridays 6:15 am

DM for a guest pass or more details 🤗

Instagram Official 💕

My favorite post workout snack 😋

Crunch Bars never fail to hit the spot. The perfect macros for a post workout refuel, or simply a healthy snack.

Think of them like a delicious fudge or peanut butter rice crispy treat 😆

Link in my bio 👆🏽Use code BECCA

Happy International Women’s Day

I have the privilege of training bad ass boss ladies every single day. They inspire me to be better and want more.

We need this day as a reminder that there is still inequality and a gender gap. Surround yourself with women who will uplift and remind you to strive for more, because we deserve more.

I’m grateful to my clients, my coworkers, and all of my female friends for leveling up 🙌🏽 love you all 💕

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So happy to announce I’m part of the family 💪🏽💥

This brand has quality and tasty products that I use everyday.

From their protein oats & pancakes, to their powders & bars, I’m always reaching for Rule One to support my protein intake.

Try them out for 30% off through the end of this month! 🤯 Use code BECCA at checkout. Easy access through link in bio 👆🏽

Hit me up with any questions about the products. Let’s get that protein in Fam 🙌🏽

In 6 months a lot can change 🙌🏽🔥💪🏽😍🥲

So proud of this client. Each of these photos were taken 3 months apart. You can see the drastic differences between 1 and 2, and the subtle shape changes in 3.

What did she change about her lifestyle to achieve this?

-Better sleep quality 😴 she used to sleep with her blinds open letting in all the city light. We closed those and also restricted her bedtime phone 📱 usage.

-4 days a week of strength training 💪🏽 She committed to this. Barely ever missed a session and worked hard while she was there.

-Increased protein intake to around her goal body weight, and paid closer attention to fat and carb grams.

THATS IT!!!!!!! I repeat that’s alllllllllllll

Her water intake was already phenomenal so we didn’t need to touch it.

I also want you to note that she hasn’t even added cardio in yet 🤯 that’s right folks…NO CARDIO

Can’t wait to see what the next 6 months will bring when she does her cardio homework 😉

So proud of you!!! Thank you for being so dedicated and working incredibly hard in our sessions together. Can’t wait to continue on your fitness journey with you 🤗💕thank you for trusting me 🙏🏽

If you look at what you have in life, you’ll always have more. If you look at what you don’t have in life, you’ll never have enough. -Oprah

Feeling grateful for what is mine 🤗

Do it because it’ll make you happy✨

When making big decisions about my life, business and relationships, I’ve gotten so caught up in worrying about what others will think.

But I realized, it doesn’t matter.

You confide in and seek guidance from those who are important to you. Everyone else will make assumptions based on their personal biases and life experiences.

Don’t let the fear of others opinions hold you back from what’s right for you.

Resetting your goals? Do it for you, not for others. What matters at the end of the day is what will leave you feeling fulfilled and happy 🤗

My clients confide in me a lot, which makes me feel so honored 🙏🏽 Sometimes they’re asking opinions about making changes to their lives. I will always support, as long as it’s healthy. Sometimes they worry about the judgements their friends may put on them. But at the end of the day, your choices impact your life, not theirs. You have to go home to you at night. That’s the person we’re going to focus on fulfilling.

Make the decisions for yourself this year, no one else 💕

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I’m so excited to announce I’ll be joining the .life River North team! 🥳

I couldn’t be happier to be back in the studio teaching Group Fitness 😊 My roots are calling me home.

Come join me every Thursday at noon starting next week on 1/20. We’ll conquer a 45 minute HIIT class together 💪🏽

DM me for a guest pass! 🤗

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Less is more with your workouts🏋🏽‍♀️

If you feel overwhelmed, confused, or unsure of what you’re doing in the weight room, simply go back to the basics.

A squat (knee dominant) will always be a great place to start for your leg day. Then get into your deadlift or thrust (hip hinge). Follow this up with single leg variations of your knee dominant (split squat, lunge), and hip dominant (single leg deads, single leg thrusts or bridges).

Add abduction and adduction into your warmup (lateral band walks, Copenhagen planks etc) and you’re good to go!

Sometimes when we don’t have a program to follow, we can feel like we’re drowning in all the choices out there of exercise variations.

If this ever happens to you, take a deep breath, go back to the basics and write yourself out a program for that day.

If you have absolutely no idea what the exercises are that I’m referring to above 👆🏽I would highly suggest hiring a trainer🤗

Treat your body with the same respect you would treat your hair or skin. Never would I ever attempt to give myself a haircut or a facial 😆 that’s what professionals are for 🙋🏽‍♀️

Peep my story for a simple example of a leg day 🍑

What’s your FAV leg day exercise?? Comment below 👇🏽

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What it looks like when you get 8 hours of sleep consistently for a week 😆😴 Sleep Tips!

How much do you think about your sleep? How much do you think it impacts your goals, productivity and mood?

A LOT!!!!

I’ve been talking about sleep lately with some of my clients having difficulties falling asleep and staying asleep. So here are some simple tips to help you get your restful Zzzzzs.

-Stop screen time 30 minutes prior to your bedtime. I use the sleep alarm on my iPhone, and I have it automatically set to go on do not disturb at 30 minutes prior. Then I get ready for bed 🪥 and read 📖 until I fall asleep.

-Blinds closed 🌃 lights off. If your humidifier or white noise machines have little blue lights on them, cover them with a towel.

-White noise machine and/or leave your AC fan ON, not auto. This will help drown out any outside noise and keep your air circulating all night.

-Sleep COLD 🥶 my AC is programmed to start dropping towards optimal sleeping temp at 8 pm. So by the time I crawl in bed it’s freezing. I love it 🥰 snuggle time.

-Sleep Mask…the best: Mzoo on Amazon. Keeps the light out, keeps your lids shut, also comfy soft.

-Sleep naked. There have been so many studies done on this. It’s science y’all. Leave the PJs on the floor and enjoy your soft sheets. (If you don’t have good sheets, it’s time to upgrade!!!!)

-Stop eating 1-2 hours before bedtime. Ideally 2, but I realize everyone’s schedule is different. Do the best you can here to allow your body time to digest before you lay down.

I have created all of these sleep habits over time. I didn’t master them all at once. But man have they changed my life.

The most important thing here is that I have bedtime habits and rituals. I don’t think of them that way because this is just part of my day now.

Pick a few of these habits (or all of them!!!) and try them out for a couple weeks 🤗

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That look I give my clients when they question me 😏

Pick up those weights and LEYGO! Breaks over! 😆 …love you mean it.

Can you have fun AND work hard? Hell yes!!! Workouts aren’t all terrible, especially when you’re in good company.

If you’re ever feeling unmotivated, call a friend, call your trainer, jump in a group class…OR listen to a podcast 🤫

I LOVE me a comedy podcast. Lately when I’m just not feeling it, I’ll listen to something that has me rolling..in the best way.

Distraction is an awesome technique to get me through my lifts faster 💪🏽

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This Saturday 9/18 join me for an outdoor Bootcamp & Brunch sponsored by 🥳

Party kicks off at 9 am with a Bodyweight Bootcamp 💪🏽 followed by a delicious brunch 😋

Giveaways and Goodies include:
- Goody bag
- yoga mats & wine
- Margaritas and Bloody Mary’s and more!!!

There are only a couple of tickets left! Link in bio to purchase. DM with any questions Fam!

Can’t wait to sweat with you this Saturday 😅

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Jumping into year 33 with so much hope and optimism ✨

Feeling grateful for everything that was brought into my life this past year.

A growing business, new friends, new apartment, and countless wonderful memories 🤗

Looking forward to what this year has in store for me 🥳

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What’s your Super Power? 🦸🏽‍♀️

What makes you really good at your job? Or really good at something else?

Mine is empathy. I’m able to read and match people’s energy. This allows me to gain trust and a better relationship with my clients at a faster pace.

It took me years to even recognize this as a skill. But here I am today with the best clients in the world 🥰

Find your super power and use it to your advantage!

This is my best Avengers pose 😂 wishing for real super powers every day Fam. I’ll let you know when I get one 🤞🏽

Sometimes you just need some hot pink pants to brighten your day 🌞 💕

Come workout with me at an outdoor fitness festival on the lakefront!! What could be a better way to close out this summer ☀️

is hosting an amazing fest on Saturday 8/28 with over 20 classes, live music, and goodies from the best local instructors and vendors 🙌🏽

Come take my signature Build to Burn class with me at 1:15 pm. Show up early to get in on all the healthy offerings!

Link to purchase tickets is in my bio. Use code 5OFFBF

Slide in with any questions Team. Can’t wait to sweat with you in the sunshine with our beautiful city as the backdrop 🏙

New perspectives help us grow ✨

Meeting someone new, from a different background forces us to hear things in a different way. The older I get, the easier it is to forget this.

Don’t shy away from new uncomfortable situations. How you react and grow from these will show a lot about your character.

This applies to fitness as well. There are always professionals who have a different perspective than you, because of their prior education and experiences.

Listen and learn 👂 you never know what you could pick up to apply to yourself or a client.

How to get a good lookin backside…💁🏽‍♀️ Get your hairs cut and styled by

BOOM! Life hack… a good haircut goes a long way 😆

What lifting heavy weights can do do for you.

Me: You look absolutely amazing, can you see the difference in your body?

Client: Yeah but it’s so much more than that, I feel capable and strong.

Me: 😭

This client started working with me only 3 and a half months ago. She came to me with aesthetic goals for her wedding, but left with so much more than that.

Her physical appearance has changed so much. You can clearly see the difference in each picture. Her triceps popping in her side arm, her 🍑 is higher and rounder, and her back looks phenomenal. So many other good things other than this list.

How did she get here?
-Lifted heavy with me 3 days per week
-Added more PROTEIN to her diet
-Did LISS 2-3x per week for 30 min (low intensity steady state cardio)

Was it all easy? No…there were lots of pushing past her comfort zone moments with the lifts. But she had a goal, and she committed to what I asked of her.

Commitment to consistency.

I am beyond proud of her progress inside and out. Not only did she get stronger, but I saw her confidence rise.

They grow ‘em different in Ohio

LISSten up!

I have been loving my LISS workouts every week. Today I tried out the 12 3 30 workout. Incline 12, 3 mph, for 30 minutes. I don’t have Tik Tok, so I found out about it from my amazing and so smart clients 💕

This workout is a form of LISS (Low Intensity Steady State Cardio). Something I talk about with my clients when one of their goals is weight loss, and they don’t enjoy high intensity forms of cardio.

We want to incorporate LISS into our programs because it helps us burn fat and calories, and improves our cardiovascular health.

How do you get there? By monitoring your heart rate during the workout, and trying to stay between 55-75 percent of your heart rate max.

There are several different forms of LISS which is great news!!! So pick your fav, or switch it up. Start with twice a week, and increase to 3 days a week once you get the hang of it. Your times can vary as well, I would recommend anywhere between 20-60 minutes.

Examples:
Power Walking (outside or on tread)
Stairmaster
Cycling (outside or inside)
Elliptical

Can you imagine power walking or cycling outside with your bestie in this weather? ☀️Grab those sunnies and hit the lake path 😎

Again, just to reiterate, this is a PART of our program. Strength training is still a must 3-4x a week.

DM with any questions.

Side note** this is one form of cardio to help with weight loss. If you are doing other forms, those are great too!! Your body burns a higher percentage of fat between 55-75% of its HRM, which is utilized during LISS. However, you burn more calories in a HISS workout in the same amount of time, thus resulting in a higher net total of calories and fat burned. I wanted to write this post because everyone needs options. Running or HIIT workouts aren’t for everyone, and that’s OK! You get to choose what exercise programs you enjoy 😉

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BOOTCAMP BRUNCH & BUBBLES IS BACK!!!! 🥳🥂💕🍾

Join me Saturday 4/24 for the best morning of your life!

Workout is from 9-9:45 am 🏋🏽‍♀️ followed by Brunch with your best friends 👯‍♀️

What’s included?
-45 minute Bodyweight Bootcamp
-1 Brunch Entree of your choosing
-UNLIMITED MIMOSAS & Coffee
-1 Bomboloni

Ticket Price: only $48!!!

Link in bio y’all! Go snag those tickets up. DM with any questions. Can’t wait to see you there! 😎

Trainers that lift together, have fun together 🥳