no one:⁣ pictures with unrelated captions:⁣ only eleven more weeks of 2020. choose how you'll spend it wisely 👀 what goals do you still have that you'd like to achieve? i know i'm going into 2021 with a bigger 🍑 and higher calories, hbu?? 🤣 ⁣ ⁣ ••••⁣ last day to join challenge ➡️ in bio 💞⁣ ________⁣ #getfitwithme #plantbasedathlete #healthandwellnesscoach #fitnesscoaching #healthcoach #onlinehealthcoach #mindmatters #accountabilitycoach #healthcoachlife #atlantablogger #weightgainjourney #atlantafitness #atlfitness #afrofitness #quarantinefitness #quarantineworkout #blackfitnesswomen #athomefitness #workoutathome #homeworkout #fitathome #noequipmentworkout #nogymnoproblem #exerciseathome #bodyweightworkout #circuitworkout #workoutsforwomen #weightlosscoach #ootdfashion

everyone’s favorite and least favorite basic movement that can give you quick results 👀 if done correctly. most people struggle with figuring out how to recruit their quads over glutes and vice versa⁣. swipe thru to learn more 🎉 ⁣ 𝘀𝗮𝘃𝗲 + 𝘁𝗿𝘆 𝗶𝘁 𝗼𝘂𝘁 𝗹𝗮𝘁𝗲𝗿 👉🏾 𝗼𝗻𝗲 𝗼𝗳 𝘁𝗵𝗲 𝗺𝗮𝗶𝗻 𝗺𝗼𝘃𝗲𝗺𝗲𝗻𝘁𝘀 𝘄𝗲'𝗹𝗹 𝗯𝗲 𝗽𝗲𝗿𝗳𝗲𝗰𝘁𝗶𝗻𝗴 𝘁𝗵𝗶𝘀 𝗰𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲 ⁣ 𝘪 𝘸𝘢𝘯𝘵 𝘵𝘰 𝘧𝘦𝘦𝘭 𝘵𝘩𝘪𝘴 𝘮𝘰𝘴𝘵𝘭𝘺 𝘪𝘯 𝘮𝘺 𝘲𝘶𝘢𝘥𝘴 🤔⁣ ✅ take a step back, closer to the bench⁣ ✅ hold the dumbbell in the hand of the elevated leg⁣ ✅ apply pressure in toes to mid-foot⁣ ✅ elevated leg will look like an acute angle⁣ ⁣ 𝘪 𝘸𝘢𝘯𝘵 𝘵𝘰 𝘧𝘦𝘦𝘭 𝘵𝘩𝘪𝘴 𝘮𝘰𝘴𝘵𝘭𝘺 𝘪𝘯 𝘮𝘺 𝘨𝘭𝘶𝘵𝘦𝘴 🤔⁣ ✅ take a step further away from the bench⁣ ✅ hold the dumbbell in the hand of the elevated leg⁣ ✅ apply pressure in mid-foot to heels⁣ ✅elevated leg will look like a 90 degree angle⁣ ⁣ and the two most important things for this movement:⁣ ✅ keep your chest up ⁣ if you look down, you’ll naturally fall forward⁣ ✅ find the position that gives you the most balance⁣ if you can’t do it w/o falling over, what’s the point fam⁣ ⁣ ⁣ ••••⁣ join our challenge to learn more ➡️ in bio 💞⁣ ________⁣ #getfitwithme #plantbasedathlete #healthandwellnesscoach #fitnesscoaching #healthcoach #onlinehealthcoach #mindmatters #accountabilitycoach #healthcoachlife #atlantablogger #weightgainjourney #atlantafitness #atlfitness #afrofitness #quarantinefitness #quarantineworkout #blackfitnesswomen #athomefitness #workoutathome #homeworkout #fitathome #noequipmentworkout #nogymnoproblem #exerciseathome #bodyweightworkout #circuitworkout #workoutsforwomen #weightlosscoach #formcheck

you don’t have to make sacrifices during your fitness journey if you go about it in the right way and always think long term.⁣ ⁣ 👉🏾how sustainable are your practices? ⁣ 👉🏾do you hate what you’re doing?⁣ 👉🏾.....do you know what you’re doing?⁣ ⁣ if you’ve been having a hard time trying to figure out how to start or deal with information overload, focus on these things:⁣ ⁣ ✅ find a program to follow that you enjoy ⁣- you need (have to honestly) follow progressive overload ✅ eat w/ your goals in mind (deficit, maintenance, surplus)⁣ - you need a personalized gameplan that works for you and your lifestyle ✅ don’t overcomplicate the process - you don't need to change everything at once, just focus on a workout plan and a meal plan/recipes ⁣ ✅ focus on the basics⁣ - lack of error leads to quicker results and longevity ⁣ all of these things are available with our new challenge that’s available now! 😛 workout program, meal plan + 1:1 coaching options⁣. sry for the plug but i'd be a 🤡 not to promo such an affordable opportunity hehe ⁣ ••••⁣ join our challenge ➡️ in bio 💞⁣ ________⁣ #getfitwithme #plantbasedathlete #healthandwellnesscoach #fitnesscoaching #healthcoach #onlinehealthcoach #mindmatters #accountabilitycoach #healthcoachlife #atlantablogger #weightgainjourney #atlantafitness #atlfitness #afrofitness #quarantinefitness #quarantineworkout #blackfitnesswomen #athomefitness #workoutathome #homeworkout #fitathome #noequipmentworkout #nogymnoproblem #exerciseathome #bodyweightworkout #circuitworkout #workoutsforwomen #weightlosscoach #ootdfashion

if you have a weak core, you’re more likely to get injured, struggle with basic exercises and have excessive lower back pain ⁣👀 ⁣ y’all know i like to throw shade @ workouts i see on ig but imma keep my mouth shut bc i too have a weak core⁣ ⁣ do workouts that work for you and your current mobility and remember that *jumping* during exercises is not adding anything but cardio to the movement (tehe slight shade) ⁣ ⁣ join our challenge and get full abs programming w/ the progressive overload you need for results⁣ 😌 ⁣ repeat 3x⁣ 16 reps russian twists ⁣ 45 sec bird dog⁣ 30 sec commando plank ⁣ 20 reps alt. leg raises⁣ 30 sec dead bug ⁣ ⁣ ••••⁣ join our challenge ➡️ in bio 💞⁣ ________⁣ #getfitwithme #plantbasedathlete #healthandwellnesscoach #fitnesscoaching #healthcoach #onlinehealthcoach #mindmatters #accountabilitycoach #healthcoachlife #atlantablogger #weightgainjourney #atlantafitness #atlfitness #afrofitness #quarantinefitness #quarantineworkout #blackfitnesswomen #athomefitness #workoutathome #homeworkout #fitathome #noequipmentworkout #nogymnoproblem #exerciseathome #bodyweightworkout #circuitworkout #workoutsforwomen #weightlosscoach #ootdfashion⁣

it's that time again 😌 if you've been wanting to work 1:1 with me or wanna try your first meal plan, i gotchu.⁣ ⁣ the fall challenge is all about getting back to the basics, perfecting form and how to follow and create full body splits that work for you!⁣ ⁣ what’s available?⁣ 👉🏾$40 challenge only⁣ 👉🏾$60 challenge + meal plan⁣ 👉🏾$75 challenge, meal plan + 1:1 coaching⁣ ⁣ what you’ll receive?⁣ 🤩 100% customized meal plan + macros (only available with $60+ $75 packs)⁣ 🤩4 week workout plan with a 5 day full body split (30-45 min workouts)⁣ 🤩access to closed facebook group⁣ 🤩informative videos + live workouts⁣ 🤩chance to win cash + prizes⁣ ⁣ who is this for? anyone who…⁣ 👍is on a tight budget⁣ but wants a coach⁣ 👍only has dumbbells or one long band⁣ 👍had corona kill the 2020 vibes⁣ 👍wants to do a program w other people⁣ 👍wants to learn form on staple movements⁣ 👍 is a beginners, intermediate or advanced lifter⁣ ⁣ who is this not for? anyone who….⁣ 👎can’t be disciplined for one month⁣ 👎has no access to dumbbells or a band⁣ ⁣ ••••⁣ join the challenge ➡️ in bio💞⁣ ________⁣ #getfitwithme #plantbasedathlete #healthandwellnesscoach #fitnesscoaching #healthcoach #onlinehealthcoach #mindmatters #accountabilitycoach #healthcoachlife #atlantablogger #weightgainjourney #atlantafitness #atlfitness #afrofitness #quarantinefitness #quarantineworkout #blackfitnesswomen #athomefitness #workoutathome #homeworkout #fitathome #noequipmentworkout #nogymnoproblem #exerciseathome #bodyweightworkout #circuitworkout #workoutsforwomen #weightlosscoach #ootdfashion

finally back in the 130s 😌 truly nothing more fun than gaining weight and getting juicii. we love to see it ⁣ ⁣ ⁣ ⁣ ⁣ ••••⁣ grab a program ➡️ in bio 💞⁣ ________⁣ #getfitwithme #plantbasedathlete #healthandwellnesscoach #fitnesscoaching #healthcoach #onlinehealthcoach #mindmatters #accountabilitycoach #healthcoachlife #atlantablogger #weightgainjourney #atlantafitness #atlfitness #afrofitness #quarantinefitness #quarantineworkout #blackfitnesswomen #athomefitness #workoutathome #homeworkout #fitathome #noequipmentworkout #nogymnoproblem #exerciseathome #bodyweightworkout #circuitworkout #workoutsforwomen #weightlosscoach #ootdfashion

probably my favorite back exercise that i've found since i started lifting 🥰 truly taught me how to engage my lats and has lead to some great back development 🤤 ⁣ ⁣ BUT it's an easy one to mess up if you have weaker lats so check yourself before you wreck yourself. be sure to save this one 😌⁣ ⁣ 🚫 pulling the bar down and past your chest by using your arms⁣ ✅ pulling the bar down by recruiting your lats - retract your scapula (cue: squeeze shoulder blades together) and staying at chest-ish level⁣ ⁣ 🚫 leaning back and feeling a 'stretch in your abs' (big no-no) ⁣ ✅ maintaining a neutral spine and your chest high ⁣ ⁣ 🚫 using too much weight and rowing the bar down and back ⁣ ✅ use weight that allows you to get a proper stretch at a full stop in between reps⁣ ⁣ ••••⁣ grab a workout plan ➡️ in bio ⁣ ________⁣ #getfitwithme #plantbasedathlete #healthandwellnesscoach #fitnesscoaching #healthcoach #onlinehealthcoach #mindmatters #accountabilitycoach #healthcoachlife #atlantablogger #weightgainjourney #BuildwithL #atlantafitness #atlfitness #quarantinefitness #quarantineworkout #blackfitnesswomen #athomefitness #workoutathome #homeworkout #fitathome⁣ #workoutsforwomen #weightlosscoach #eatrightnotless #onlinefitnesschallenge #fitvegetarian #gymmode #fitnessgirlsmotivation #allfoodsfit #balancedlifestyle⁣

i almost love being on here as much as i like taking breaks from social media 😍😌🥴⁣ ⁣ ⁣ ••••⁣ grab a program ➡️ in bio 💞⁣ ________⁣ #getfitwithme #plantbasedathlete #healthandwellnesscoach #fitnesscoaching #healthcoach #onlinehealthcoach #mindmatters #accountabilitycoach #healthcoachlife #atlantablogger #weightgainjourney #atlantafitness #atlfitness #afrofitness #quarantinefitness #quarantineworkout #blackfitnesswomen #athomefitness #workoutathome #homeworkout #fitathome #noequipmentworkout #nogymnoproblem #exerciseathome #bodyweightworkout #circuitworkout #workoutsforwomen #weightlosscoach #ootdfashion

lil sneak peek to some exercises i've been testing out for our next challenge 👀 we'll be focusing on the basics. if you're someone who struggles w muscle imbalances, this workout is for you 🥳⁣ ⁣ save + try it out later ⁣ 4 x 12 single shoulder press ⁣ 4 x 12 single floor press⁣ 4 x 10 romanian deadlift ⤵️ 4 x 15 SS stiff leg deadlift ⁣ ⁣ ••••⁣ challenge launch 9/21 ➡️ in bio 💞⁣ ________⁣ #getfitwithme #plantbasedathlete #healthandwellnesscoach #fitnesscoaching #healthcoach #onlinehealthcoach #mindmatters #accountabilitycoach #healthcoachlife #atlantablogger #weightgainjourney #atlantafitness #atlfitness #afrofitness #quarantinefitness #quarantineworkout #blackfitnesswomen #athomefitness #workoutathome #homeworkout #fitathome #noequipmentworkout #nogymnoproblem #exerciseathome #bodyweightworkout #circuitworkout #workoutsforwomen #weightlosscoach #thesweatlife #formcheck

officially been lifting for 5 years 😢 ⁣ when i first started lifting, i was terrified of how i would look when i started gaining weight? when you're skinny you're entire life, it's hard to imagine what you'd look like if you weighed more?? 😂 ⁣ ⁣ i had people...⁣ ✅ asking if i was anorexic⁣ ✅ telling me to eat a burger.. (🤮 @ meat)⁣ ✅ telling me i shouldn't gain weight + lose my "look"⁣ ✅ telling me that lifting would make me huge⁣ ⁣ if you want to look "toned," and you're a skinny mini like i was, you're already half way there. with a naturally lower body fat percentage, you'll start noticing your muscle mass quicker than most people 🤷🏾‍♀️⁣ ⁣ i have been lifting for 4.5 (half was a lot of nothing) and people are just now starting to ask me if i lift weights 😂 you won't get big fam, i promise you. it's going to be hard enough to gain weight in the first place so that should be the least of your worries my friends. tell your ego to chillax⁣ ⁣ ••••⁣ grab a program ➡️ in bio 💞⁣ ________⁣ #getfitwithme #plantbasedathlete #healthandwellnesscoach #fitnesscoaching #healthcoach #onlinehealthcoach #mindmatters #accountabilitycoach #healthcoachlife #atlantablogger #weightgainjourney #atlantafitness #atlfitness #afrofitness #quarantinefitness #quarantineworkout #blackfitnesswomen #athomefitness #workoutathome #homeworkout #fitathome #noequipmentworkout #nogymnoproblem #exerciseathome #bodyweightworkout #circuitworkout #workoutsforwomen #weightlosscoach #transformationtuesday

want to reduce back fat?⁣ well we can’t spot reduce fat because this isn’t the sims where you create your character⁣ ⁣ so you can…⁣ ⁣ spend hundreds of $$ on surgery and inevitably gain all your fat back because you have no clue how to now maintain this look⁣ ⁣ OR... hear me out⁣ ⁣ save money by eating in a deficit (less calories = less money spent) and lift weights, with a large focus on training back ⁣ ⁣ try out this pullover move to target your lats. you'll know if you're doing it right, bc you'll feel it 🥴 you can use bands, dumbbells or cables ⁣ ⁣ ••••⁣ grab a program ➡️ in bio 💞⁣ ________⁣ #getfitwithme #plantbasedathlete #healthandwellnesscoach #fitnesscoaching #healthcoach #onlinehealthcoach #mindmatters #accountabilitycoach #healthcoachlife #atlantablogger #weightgainjourney #atlantafitness #atlfitness #afrofitness #quarantinefitness #quarantineworkout #blackfitnesswomen #athomefitness #workoutathome #homeworkout #fitathome #noequipmentworkout #nogymnoproblem #exerciseathome #bodyweightworkout #circuitworkout #workoutsforwomen #weightlosscoach #formcheck

that's a mosquito bite on my chest, not a hickey 😔😤⁣ ⁣ ⁣ ⁣ ••••⁣ grab a program ➡️ in bio 💞⁣ ________⁣ #getfitwithme #plantbasedathlete #healthandwellnesscoach #fitnesscoaching #healthcoach #onlinehealthcoach #mindmatters #accountabilitycoach #healthcoachlife #atlantablogger #weightgainjourney #atlantafitness #atlfitness #afrofitness #quarantinefitness #quarantineworkout #blackfitnesswomen #athomefitness #workoutathome #homeworkout #fitathome #noequipmentworkout #nogymnoproblem #exerciseathome #bodyweightworkout #circuitworkout #workoutsforwomen #weightlosscoach #ootdfashion