This photoshoot was months of planning, a lot rescheduling, and a 3am meet time but we finally make it work. A huge thanks to the @kissimmeemusclegym for letting us us their gym for the photoshoot!
Meal 1 on offseason plan for @emmarose.fl
6 egg whites
2 slices Ezekiel bread
1 tbls irish butter
1 slice turkey bacon
2 448 hours ago
Great start for new personal training and diet client @ajenishcaa first meal on new plan. Egg whites with onion and spinach, Ezekiel toast with avocado, and fresh blueberries. Let the transformation begin!💪🏻
Look at all them free goodies, just made an order to increase my gains and get some free swag. This deal is still good until midnight tonight. Link is in bio, use t20jonathonh to save 💵
I want to to give a special Happy birthday to my client Crystal. She has been kicking butt these last 6 weeks with the intentions of getting right for her birthday. Over the holidays she has remained consistent and is stepping into her new years in the best shape ever. We will be continuing our journey together but first lets say HAPPY BIRTHDAY TO YOUU ENJOY!!!!
Are you EXTRA enough to be an EXTRA in our new television commercial?? 🎥
It's time for your close up! Next Saturday 1/26, we will be filling the Winter Park Rukus Arena for a special kind of class. We need our biggest fans clipping into the bikes that day. If that's you, please DM us for more info. Get ready to #CauseARukus on the big screen! Andddddd ACTION 🎬💚
delayed video because my body was hurtin LOL
When I tell yall I did NOT want to ask @yumichic for my workout Thur night, but I did and bwoy! To introduce these on top of my already sore body, I had to spend the next day soaking in ice 😅😅 not really, but i probably should try that. I worked lower body and included glute activation, as well as this weeks #yumichiccorein4 which can both be found on @yumichic’s ig page.
Straight up flexin' into the weekend 💪🏼
New year, new upper body sequence! Strengthen and tone your biceps, triceps, lats, and core in every Rukus Prime, ImPulse, and 60 class with multi-level resistance bands. When we say full-body workout, we mean it. Your first ride is always free!
1 772 days ago
Guys. Remember that one time when I was (am still) a window decal in NYC? 🌈🦄💪🏽
To say I’m grateful for the start that Mark Fisher Fitness @mffclubhouse gave me, catapulting me into the dream job I never knew I wanted, would be an understatement.
What a gift to be surrounded for two years by the top trainers in the industry, to learn and grow, as a person, a leader and a coach with some of the most inspiring innovators and teachers I have ever met!
We all start somewhere. And we are all a culmination of the things we’ve learned, the mentors we’ve had. I feel so lucky to have gotten my start at MFF! And no matter how I continue to grow my own thoughts and identity as a coach and entrepreneur, I know part of me will always be an extension of the place that laid my foundation. That’s the magic of mentors! 💖 so much gratitude always!
If you ever travel to NYC, stop by the clubhouse and tell them Estace sent you! You will be bombarded by glitter, hugs and love!
Also: anyone ever seen my decal?! 😂🙋🏼♀️ raise yo hand!
26 3192 days ago
3 602 days ago
The time is here again! It’s the weekend and that means it’s boot camp time! Come join us tomorrow at 9am for @houseofsweatorl boot camp! Don’t miss it this time folks!! Be blessed!!
Kettlebells are such a fantastic tool for versatility.
With one single KB, you can swing, squat, deadlift, lunge, press, row, carry, drag, halo... the list goes on.
As a proud @strongfirst certified instructor, I am partial to kettlebells, but they are just one part of the equation to a well rounded strength practice.
Kettlebell workouts can increase power, strength, lean mass, cardiovascular health and endurance.
Want to build your at-home collection, but unsure of what bell is best to start with?
Check out the link in my bio for info on purchasing your first kettlebell, recommended sizes for starters, and more!
And once you’ve got that bell at home, take this workout for a spin:
Descending KB Ladder
SA Row (split reps in half. Aka 20 reps = 10 R/L)
Alt. Reverse Lunges
Do 20 reps of everything. Rest 1:00-2:00.
Do 16 reps. Rest 1:00-2:00.
Always listen to your body! If you have to cut back on reps because you know you’re compromising form, that’s okay!
Tag me if you try this pleeeeze! I wanna see you guys rocking this crazy ladder! Tag a friend below to join you!
4 652 days ago
Always have a good workout @ironclad_gym sign up today and get your first personal training session free! Contact me for details.
1 602 days ago
When you know that workout is about to be 💣💥
6 312 days ago
Get personalized training curated to achieve results!⠀
Every January, people head to the gym with the intention of making big life changes. Unfortunately, most don't keep going past January because they strive for big results based on workout routines that aren't made for them.⠀
At FFC, our team will build a workout plan that's designed for YOU and your goals! We understand that success comes from achieving smaller goals over time and we'll help you build healthy habits that'll make you look and feel great all year long.⠀
Don't wait! Contact to start with your FREE Intro Session 👉floridafitnessconcepts.com⠀
2 122 days ago
Happy Friday! Starting off this morning right by getting a professional training experience and now you can too! Come join us at @houseofsweatorl and get the professional training experience that has the best results. It’s time to stop working out and start training!
1 562 days ago
@munleyfitz about to start up his off season program this weekend! He will be doing his first show in a July. Can’t wait to see what you bring to stage!💪🏻🥇
The crew brought it last night at my fitness camp.. We all burned over 500 calories in less than a hour, now that's what you call effective!
1 153 days ago
Are you ready to train like never before? Come and join us at @houseofsweatorl where we take training seriously and you get to see amazing results! Don’t wait, get your professional training here! -
For more information #clickthelinkinthebio or give us a call at 407-734-1157
1 243 days ago
House of Sweat Boot Camp is happening this Saturday at 9:00 AM! Come on by to our House and bring your friends! See you there 💪🏾
1 273 days ago
Drake and Gym before the workout, then into some Linkin Park when stuff goes down! .
Week one of program and feeling nice with movement, the toughest thing about ANY Program you get isn’t the exercises it’s the MOBILITY. 🏋🏽♂️
People forget exercise is stress, your ripping muscle and when it heals it becomes stiff and rigid not allowing enough blood supply into the muscles restricting you mobility.
With restriction comes pain and inefficient movement pattern forcing your body to compensate in other areas meaning... Potential INJURIES!🤕
Moral of the caption make LOVE to your foam rollers and allow your body to flow! .
Oh and have some enthusiasm, no one likes an ego at the gym 👊🏽❤️
“CORE IN 4”
🎥 Watch it in my igtv for the complete round at the actual speed.
DO 10 reps each exercise.
NO Break between exercises.
10 - 20 sec rest between rounds.
*DO it today, tomorrow, Saturday and Sunday. Rest Monday & Tuesday.
Post yourself doing it and hashtag it #YumichicCoreIn4.
[Tag & Share]
“Let’s build a stronger core Ladies👭”
Guess what? This pic of me running? It was YESTERDAY. 😭
In September I ran my third half marathon in Vancouver, BC! I nearly PRed my best time, and had a blast. But I also was in pain.
Toward the end of training I began suffering from heel pain. It was different than the plantar fasciitis I had dealt with in the past. I made it to the finish line with strength but knew immediately that I needed to face this pain and take some time off.
It was hard to be patient. I had set so many goals for improving my speed and endurance Post-half and now I was sidelined. To put it eloquently: it really sucked.
I reached out to @dr.jakubowski of @spectrum_sp and Charlene of @orlandosportschiropractic and colleague and PT @pranapt and received amazing treatment and guidance from all three amazing therapists. I am so grateful to all three women for such excellent care! Just a great reminder that you don’t have to know how to do it all yourself, and putting yourself in trusted hands, relinquishing control and being cared for is so powerful!
After patiently waiting for the pain to slowly get better, reframing my workouts to be rehab sessions and avoiding any impact, I started to add in lifting gradually.
In the new year I started to lift without as much caution, monitoring my heel. No pain! I added explosive work like swings. No pain!
Two days ago I jumped! Burpees included. No pain!
And yesterday? I ran!
It was easy tempo, and it was just 2 x 400m. But I ran! Without pain!
Anyone who’s suffered an injury knows what it’s like to have to be patient, to trust the process, and how grateful you are to gain back your pain free movement! If this is you right now: focus on getting better now, even if the inactivity nearly kills you. I know it sucks. Hang in there. There is a light.
What injuries / discomforts have you dealt with?
I’m about 3 1/2 years into my fitness journey and I’m STILL making gains🍑💜. If you need help transforming your body, I’m here to help🙌🏾
27 4242:03 PM Oct 3, 2018
First time seeing my back muscles at work!! I’m super impressed with the way it looks because I put a lot of effort in my craft! Let me know when you ready for me to train you or if you need a workout plan!!