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DONT USE BUSYNESS OR BEING TOO TIRED AS AN EXCUSE TO NOT WORKOUT!!! - Do you ever say I’m too busy so im not going to take a shower or eat or take my kids to school?!??? NOOOOO or atleast I hope you don’t! 😂 - THE BEST PART ABOUT IT is working out adds to the quality of your life and actually gives you the energy to do the things you want to do. It doesnt have to mean spending 2hrs at the gym. It is proven that taking a 10min break every hr at work creates more workplace productivity. Those who make time to move their bodies everyday have better relationships, make more money, are happier, healthier, etc. - So instead of going with the flow with your day to day, PRIORITIZE your schedule and COMMIT to it. BTW this workout only took 10 minutes 😉 - Starting with 4 reps of each with a partner and continuing on by 4 reps after each round. (4,8,12,16 etc) As many reps and rounds as possible in 10 minutes. -4 Hang Cleans (155/105lbs) -4 Front Squats -4 Handstand Pushups - Get your customized meal and workout plan TODAY! DM ME NOW!!! . . . . . #crossfit #squats #squat #wod #teamwod #strength #conditioning #amrap #teamwork #fit #fitness #fitnessmodel #fitnessmotivation #gymmotivation #gym #workout #exercise #handstand #hspu #superfitgames #crossfitgirls #fitspo #fitwomen #womenwholift #girlswholift #beast #beautyandthebeast #relationshipgoals #couplesgoals #fitfam (at CrossFit Laurel) https://www.instagram.com/p/BnkQ72IgPpz/?utm_source=ig_tumblr_share&igshid=810pfrsou6ap

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30-20-10 Synchronized Goblet Squats Kettlebell Facing Burpees Getting ready for @superfitgames DC @tridentcrossfit . . . . . . . #burpees #squats #squat #crossfit #conditioning #wod #metcon #beastmode #fitnessmodel #fit #fitness #fitspo #fitspiration #gym #gymmotivation #reebok #gymrat #fitnessgirl #crossfitgirls #crossfitgirl #fitgirls #blackwomen #womenwholift #fitnessgirl #fitnessaddict #gymlife #lifestyle #health #weightloss (at CrossFit Laurel) https://www.instagram.com/p/BnfiOQPABC6/?utm_source=ig_tumblr_share&igshid=k677jzf687v4

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Cheers To The Weekend 🍻Commonly Asked Question: HOW TO DRINK ALCOHOL & Still Progress Towards Your Fat Loss Goals 🍻🍺🍷🍸🥃 If you plan on drinking that day: 1. Workout in the morning so you have more room for the extra calories from drinks. 2. Eat protein and veggies all day. NO CARBS. Your body burns alcohol first, then carbs before it can return to fat burning so eliminate one of the barriers 3. Low Calorie Drink Options So Try To Preplan What You Are Going To Drink 4. Avoid the drunk food 🍕 by eating before you go. I knowwwwwww pizza tastes great with beer 🤷🏽‍♂️ 5. Stay hydrated all day long and especially while you drink so you can get some good sleep that night and not feel like crap the next day. 6. The next day even if you feel like crap go sweat it out some more 💦 💧 - Get A Customized Meal Plan So I Can Coach You Through Your Fat Loss Journey. DM ME NOW!!! . . . . . #fatloss #weightloss #weekend #cheers #alcohol #wine #beer #drunk #fitnessmodel #fit #fitness #fitnessmotivation #fitspo #fitspiration #gym #gymlife #gymrat #crossfit #squats #squat #pistolsquat #handstand #handstands #gymnastics #goals #bodybuilding #body #bodygoals #mealplan #transformation (at CrossFit Laurel) https://www.instagram.com/p/BnertFVg7Q5/?utm_source=ig_tumblr_share&igshid=hobh3dxjuivc

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HOW TO TRAIN EFFECTIVELY & EFFICIENTLY 💪🏾🏋🏽 - The days of one body part per day are OVER!!! There is soooo much new science stating frequency reins king for building muscle. Heres some examples on how to breakdown your workout routine depending on how many days a week you can make it to the gym - 2 or 3 days a week do FULL BODY each day. Focus on the compound lifts (squats, deadlift, bench press and overhead press) - 4 days a week- one day upper body strength (3-6 reps), lower body strength, upper body hypertrophy (8-12 reps) and lower body hypertrophy. - 5 days- repeat the 4 day a week routine but on day 5 work on a lagging body part or a body part you want to focus on! - Lastly, If you train 6 days per week, do upper body push exercises (strength), upper body pull exercises (strength), lower body (strength) and on days 4, 5, and 6 repeat days 1-3 but add in more reps to focus on building the muscle size aka hypertrophy. - If you need more explanations, ask questions below or dm me now for your own customized workout and meal plan . . . . . #muscleup #muscleups #calisthenics #bodyweight #pullups #gymnastics #gymnast #crossfit #fit #fitness #workout #exercise #training #athlete #gym #gymmotivation #fitnessmodel #fitnessmotivation #fatloss #weightloss #mealplan #onlinecoach #workoutroutine #squat #deadlift #benchpress #muscle #muscles #strong #core (at CrossFit Laurel) https://www.instagram.com/p/Bnb4GvIgACI/?utm_source=ig_tumblr_share&igshid=1d0so1zm6aq35

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Quick & Effective Workout You Can Do With A Kettlebell Or Dumbbell - 21-15-9-15-21 Kettlebell Swings (2/1.5 pood) Goblet Squats Burpee Facing Kettlebell - You do 21 of each movement then 15 and so on until completion of all 81 reps of each movement . . . . . #kettlebellworkout #kettlebell #kettlebells #workout #exercise #fit #fitness #circuittraining #hiit #circuit #fitspo #fitnessmotivation #fitnessmodel #fitnessjourney #crossfit #squats #squat #gobletsquat #burpees #cardio #fatloss #weightloss #mealplan #nutrition #foodisfuel #gym #gymmotivation #bodytransformation #transformation #workhard (at CrossFit Laurel) https://www.instagram.com/p/Bnbs8jnARhh/?utm_source=ig_tumblr_share&igshid=t67f2fkxp14b

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BACK PAIN!!! Lets Talk About It!!! - Back pain affects 1/3 of Americans and is the NUMBER ONE cause of missing work 😲 THE LAST THING YOU WANT TO DO IS GO TO THE DOCTOR 🤦🏾‍♂️ - The most common reasons for back pain is being overweight, a highly inflammatory diet (fried foods and processed foods) make it hard to activate the muscles in your core, sitting too much and how we sit like the letter C (hunched over), a weak core, and NOT SQUATTING!!! 🏋🏽 Regularly and progressively loaded bones and discs are denser and more resilient than the soft bones and discs of a sedentary person – but you can improve the ability of the muscles that support it to do their job by SQUATTING!!! - Get a workout program and meal plan today to learn the proper way to get in the best shape of your life!!! . . . . . #squats #squat #legs #legday #back #backpain #strong #strength #core #health #weightloss #fatloss #pain #muscles #muscle #crossfit #crossfitter #trainer #coach #fitnessjourney #fit #fitness #fitspo #fitnessmotivation #bodybuilding #movement #gymmotivation #fitfam #healthy #healthyfood (at CrossFit Laurel) https://www.instagram.com/p/BnU83N4gRYh/?utm_source=ig_tumblr_share&igshid=1qxj2nkdah0pr

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BACK PAIN!!! Lets Talk About It!!! - Back pain affects 1/3 of Americans and is the NUMBER ONE cause of missing work 😲 THE LAST THING YOU WANT TO DO IS GO TO THE DOCTOR 🤦🏾‍♂️ - The most common reasons for back pain is being overweight, a highly inflammatory diet (fried foods and processed foods) make it hard to activate the muscles in your core, sitting too much and how we sit like the letter C (hunched over), a weak core, and NOT SQUATTING!!! 🏋🏽 Regularly and progressively loaded bones and discs are denser and more resilient than the soft bones and discs of a sedentary person – but you can improve the ability of the muscles that support it to do their job by SQUATTING!!! - Get a workout program and meal plan today to learn the proper way to get in the best shape of your life!!! . . . . . #squats #squat #legs #legday #back #backpain #strong #strength #core #training #health #weightloss #fatloss #pain #muscles #muscle #crossfit #crossfitter #trainer #coach #fitnessjourney #fit #fitness #fitspo #fitnessmotivation #bodybuilding #movement #gymmotivation #fitfam #healthy #healthyfood (at CrossFit Laurel) https://www.instagram.com/p/BnU8H4ogdjl/?utm_source=ig_tumblr_share&igshid=1o77nmt65uk1o

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Its My Birthday 💪🏾💪🏾💪🏾 31 Feels Good! I Love The Man I Am Becoming. My goal everyday in this lifestyle is to “Show yourself in all respects to be a model of good works and in your teaching show integrity and dignity” Titus 2:7 Everyday we must get better by renewing our minds, body and our inner spirit. Remember if we are not getting better we are getting worst 🙌🏾🙌🏾🙌🏾 . . . . . #fit #fitness #birthday #gym #bodybuilding #shredded #abs #sixpack #bodygoals #fitspo #fitspiration #crossfit #gymmotivation #bodybuilder #fitnessmodel #fitnessmotivation #fitnessjourney #lifestyle #man #model #modeling #goals #body #tattoo #mindset #spirit #crossfitter #physique #fitfam #athlete (at Gold's Gym-Bowie, MD) https://www.instagram.com/p/BnQqrZWAfH_/?utm_source=ig_tumblr_share&igshid=123ebbwh1wfob

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HOW TO GET IN SHAPE ONCE AND FOR ALL 💪🏾💪🏾💪🏾 Take Personal Responsibility! If you say you’re going to do something, DO IT! Don’t say I would love to lose my stomach but do NOTHING in the way of learning about nutrition and exercise programming. 🤷🏽‍♂️DONT KEEP WISHING FOR IT; WORK FOR IT!!! 😓😓😓 Don’t tell yourself what you CANNOT become. “I will never look like this person.” Instead, tell yourself what you CAN do. I can take one baby step today thats an improvement for me. Those baby steps turn into progress and before you know it you will love the process because of the progress and how great it feels to take care of yourself. 🙏🏾🙏🏾🙏🏾 Who’s ready to STOP WISHING FOR IT & START WORKING FOR IT?!??? Just DOnt quIT !!!!! . . . . . #squats #squat #legs #legday #liftheavy #weightloss #fatloss #crossfit #fit #fitness #fitspo #fitspiration #instafit #fitfam #bodybuilding #fitnessmotivation #fitnessmodel #fitnessjourney #bodybuildingmotivation #workoutmotivation #exercisemotivation #exercise #workout #beastmode #strong #challenge #transformation #motivation #inspiration #weekend (at CrossFit Laurel) https://www.instagram.com/p/BnKMSS0gQya/?utm_source=ig_tumblr_share&igshid=oevzu6jzr2xj

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Whats the best diet for FAT LOSS?!??? - A very commonly asked question. With the ever growing popularity of intermittent fasting, keto and veganism one may think if I only do the keto thing then ill finally get rid of this stubborn body fat 🚨🚨🚨🚨🚨 NEWSFLASH, If whatever eating Protocol you adopt is NOT sustainable for you and fits your lifestyle, doesnt contain adequate protein and put you in a calorie deficit then NONE OF THEM WILL WORK! - The goal is to eat foods you love that love you back, while approaching your nutrition with a 80/20 balance of whole foods vs. fun foods, making sure your total calories are in control by understanding what it takes for YOUR body to lose weight - If you need assistance DM ME NOW 😁 . . . . . #gymnastics #hspu #pushups #calisthenics #legs #legday #squats #squat #gym #gymnast #crossfit #fit #fitness #fitfam #fitspo #fitspiration #fitnessmodel #abs #sixpack #shredded #core #fatloss #weightloss #fitnessmotivation #gymmotivation #diet #keto #vegan #intermittentfasting #nutrition (at CrossFit Laurel) https://www.instagram.com/p/BnJln3bAO5O/?utm_source=ig_tumblr_share&igshid=1ofhdzy3f66un

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LIFT HEAVY OR LIGHT? HIGH REPS OR LOW REPS FOR FAT LOSS? 🤔 It seems as if you want to lose fat you should do lighter weight and more reps to feel the burn and so you dont get too big right? ANOTHER BIG FITNESS MYTH! 🏋🏽 The goal should ALWAYS be to lift in the 3-12 rep range to stimulate muscle growth aka hypertrophy. The more muscle you build the more fat you burn at rest. 🔥 Heavier lifting activates fast twitch muscle fibers which increases muscle size and give you the appearance of being “toned” as you lose fat through YOUR DIET! You only get BIG if you eat more calories than your body needs. If you are in a caloric deficit, eating enough protein (about 1g per lb of bw) and following a proper strength training protocol then it is impossible to get bulky which everyone fears. YOU WILL LOSE FAT AND BUILD MUSCLE WHICH EQUATES TO EVERYONES FAVORITE WORD “TONED” 💪🏾 High reps train efficiency so you actually lose muscle mass. Thats why alot of CARDIO IS A BAD IDEA if your goal is fat loss. Your body will sacrifice muscle in an effort to create more energy to take on the rigorous task. Long bouts of cardio increase the stress hormone cortisol in the body which tells the body to hold onto fat. 🍑 LADIES you will lose all your curves doing the high reps with the pink dumbbells and hours of cardio! I hear so many woman accept their voluptuous shape because they say I dont wanna lose weight because I will lose my curves. NOT IF YOU ARE LIFTING HEAVY AND TARGETING THE GLUTES DIRECTLY!!! 🙌🏾 Lastly, even though I can go on and on, lifting weights allows you to burn calories up to 72hrs post lifting session where as cardiovascular training stops when you stop - GET YOUR MEAL AND TRAINING PROGRAM TODAY!!! . . . . #squats #squat #legs #legday #liftheavy #weightloss #fatloss #crossfit #fit #fitness #fitspo #fitspiration #instafit #fitfam #bodybuilding #fitnessmotivation #fitnessmodel #fitnessjourney #bodybuildingmotivation #workoutmotivation #exercisemotivation #exercise #workout #beastmode #strong #challenge #transformation #toneitup #toned #tone (at CrossFit Laurel) https://www.instagram.com/p/BnGcYTcgyTZ/?utm_source=ig_tumblr_share&igshid=zhdmfq2flxty

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Its #flexfriday but its also game day today 💪🏾💪🏾💪🏾 HOW ABOUT THEM BRONCOSSSS!!!???!!! (at Gold's Gym Largo - Ritchie Station)

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WHY HAS MY WEIGHT LOSS PLATEAUED?!? - 1. You need to readjust your calorie intake. As you drop weight you cant keep losing weight on the same intake. 2. You’re not tracking calories at all or you are forgetting about some calories that you eat like oils and condiments because they dont count right?!? 3. Your Non Exercise Activity Thermogenesis has decreased. Tools like a fitbit are useful for being aware of this. If you usually move 8-10k steps a day and a week goes by and you’ve only averaged 3-5k steps then your output is not as high which could be taking away from that calorie deficit. 4. You’re holding water weight. Your sodium to potassium ratio is off. 5. You’ve gained muscle. You could be losing fat and adding muscle so the scale may not move but your body composition will look better. Body fat testing and pictures are important measuring tools to gauge REAL progress. 6. You simply need to be patient. Your body’s primary job is to keep you at homeostasis so keep your foot on the pedal, strap in and enjoy the ride. Its a slow process but quitting will make the process even slower 😴 - Meal Plans & Coaching Available. Have someone walk with you to answer your questions every step of the way while giving you a proven system THAT WORKS 💪🏾💪🏾💪🏾 (at CrossFit Laurel)

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Who Needs #RedBull When You Have #FrontLatSpread #Wings (at Gold's Gym Largo - Ritchie Station)

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EVERYTIME YOU EAT YOURE EITHER FIGHTING DISEASE OR FEEDING IT! #neverforget If you dont feel well inside or out its a reflection of your #diet . . . . . #nutrition #exercise #workout #snatch #squats #squat #crossfit #crossfitter #crossfitgames #food #foodismedicine #foodisfuel #disease #health #healthcare #health #wellness #lifestyle #fitfam #fit #fitness #fitnessmodel #fitnessmotivation #fitnessjourney #motivation #gymmotivation #gym #wallballs (at CrossFit Laurel)

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✌🏽 Ways To Lose Weight: Tracking calories to ensure you eat less calories than your body needs allows more food freedom. Its like if you have $2000 to spend, you can spend it how you want. The other way is to control your blood sugar which allows your body to burn more fat and naturally will cause you to eat less. When blood sugar is increased through carbohydrate consumption insulin (a fat storage hormone) rises so knowing when to consume carbs is important. In both cases adequate protein is necessary. - If you want someone to coach you through this. DM ME NOW! . . . . . #insulin #fatloss #weightloss #bodytransformation #body #transformation #transformationtuesday #weightlossjourney #bodygoals #fit #fitfam #fitspo #fitness #fitspiration #fitnessmodel #fitnessmotivation #gym #gymmotivation #workout #work #exercise #crossfit #crossfitter #crossfitgames #cardio #beastmode #abs #sixpack #core #muscle (at CrossFit Laurel)

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#captionthis (at RVA Performance Training: Home of CrossFit RVA)