FITNESS&NUTRITION

DTX Favored🙌🏽 Wellness Extraordinaire Certified Personal Trainer Lagree Fitness Instructor IG&Snap: @maiahthemermaid

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hey tumblr fam! I’m back active!

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I got these glasses for $6.50

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babygirl

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just casually being your body goals

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💪🏽HAPPY MAIAH MOVES MONDAY💪🏽⁣

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You guys let me know you wanted more body weight/home exercises so here I am with the goods! ⁣

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If you’re looking for a customized 30 Day Program I’m your coach! Send me an email and let’s make 2019 your year!💪🏽⁣

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If you haven’t read my previous post about how to make your HIIT workouts more effective go back and read it before performing these moves!⁣

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💪🏽EXERCISES💪🏽⁣

❌Alternating Power Lunge + Squat⁣

❌Criss cross squats ⁣

❌Lateral Lunge to Curtsy ⁣

❌Mountain Climber + Leg Extension ⁣

❌Fwd Lunge to Back Lunge + Power Switch⁣

[maiahthemermaid]

Here’s a picture of me drinking water out of gallon jug. I don’t drink a gallon of water a day, it just makes me look super serious carrying one around 😂 ⁣

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I just posted a killer lower body burn! Keep these tips in mind before tackling it! ⁣

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🔥HOW TO GET THE MOST FROM HIIT🔥⁣

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❌EAT: be sure to eat an hour before your HIIT workout so that you’re properly fueled ⁣

❌HYDRATE: if you’re looking for a good sweat you need to be hydrated ⁣

❌WARM UP: I know HIIT is hard enough but you can greatly reduce your chances of injury by warming up. You’ll also burn more calories! ⁣

❌CORE ENGAGEMENT: also keep your core engaged! Majority of HIIT exercises require power movements or jumps. An engaged core can help reduce the risk of injury ⁣

❌KEEP YOUR INTERVALS: be strict with yourself, don’t quit early and don’t rest longer than you’re allowed! ⁣

❌TEMPO: be mindful of your tempo and keep it consistent! The shorter the interval, the faster the tempo! Counting reps helps! ⁣

[maiahthemermaid]

This jacket can hide my food baby but not grateful heart ☺️❤️ ⁣

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The braids, cropped hoodie and jacket had me feeling myself😎

[maiahthemermaid]

Guys! I am so excited to announce that I’ve partnered with Everyly Well on their #LifeBetterLived Campaign 🤗💚 This is a company that I’ve admired since I first heard of them! ⁣⁣⁣

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I remember seeing the ad and wish they had started to sooner! Because I spent majority of 2016 with an undiagnosed gluten intolerance!! I spent countless hours in doctors offices, explaining my symptoms and no one could figure out what was wrong! ⁣⁣⁣

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When I could have just ordered Everyly Wells at home food sensitivity kits and found out in 5 days that I was intolerant to gluten! ⁣⁣⁣

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If you’re still wondering what Everyly Well is, let me explain! They make at home lab testing kits that range from Fertility to Food Sensitivities! They’re affordable, easy to use and your results come to your phone! You can access them 24/7 and take control of your health without being dependent on insurance, extra money and time for labs! ⁣⁣⁣

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Since I took the hard route to find out I was gluten intolerant, I’m going to explore how my metabolism is working! I’m going to take you guys through preparing my samples, sending them off and getting my results! I’m so so so excited about this! ⁣⁣⁣

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I’ve talked to so many of you about bloating, and trying to figure out what exactly bloats you! Well now you can order the Food Sensitivity Kit and save 15% by using the link below!

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Other test options include: Vitamin D & Inflammation, Thyroid Function Test, Cholesterol & Lipids, Heart Health, Postmenopause, STI, Hepatitis C, Heavy Metals, HPV, Men & Womens and many more! ⁣⁣⁣

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I am passionate about helping others feel well and so it’s Everyly Well! The first step is know your body and Everyly Well helps you do just that! I’m committed to sharing things that will improve your health, this will be the first of many! ⁣⁣⁣

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Follow this link to shop and save 15% 🤗 ⁣⁣⁣

https://refer.everlywell.com/s/maiahthemermaid

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[maiahthemermaid]

ACL ‘18 was amazing!!

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haven’t been on in awhile! hi guys 🤗

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You are beautiful and I love that your blog promotes spirituality and wellness!

Thank you so much for stopping by with your kind words! 🤗❤️

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Happy Monday! My sugar daddy and I filmed a FULL BODY 😅 partner workout for you guys! Grab a partner and decide who will be partner 1 or 2! Use the Key below and follow along 🤗⁣

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PARTNER 1 = 🔹 ⁣

PARTNER 2 = 🔸 ⁣

SAME EXERCISE = 🔹🔸⁣

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EXERCISES ⁣

🔹🔸Partner Squat Hold Reach Back ⁣

🔹Bent over Leg Row + 🔸Decline Push Up⁣

🔹Isometric Lunge Hold + 🔸Split Lunge ⁣

🔹🔸Partner Pistol Squats⁣

🔹Weighted Squat Hold + 🔸Tricep Dips⁣

🔹 Incline Mountain Climber + 🔸Box Jumps⁣

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• 10 reps each exercise ⁣

• Complete 4x ⁣

• Each person will be partner 1🔹 & partner 2🔸 TWICE ⁣

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If you do this, let me know how it goes! It’s tough 👊🏽😭⁣

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Wearing: @forever21 sports bra/ Kora Sculpt Leggings in Plum ⁣

Shoes: @adidas NMD R1 Stlt Primeknit ⁣

Sugar Daddy: ⁣@bobby_que7

YouTube/Supplements/Kora Fitness: link in bio ⁣

Music: Discover⁣

Musician: @iksonofficial

[maiahthemermaid]

Happy Friday! Here are a few Glute bridge variations to add to your next workout! Whew! My lower back, glutes, and hammies were on 🔥 Everything below my belly butt is a problem area for me 😩 exercises like these help keep the cellulite (I still have it) and droopy booty away 😂 💁🏽‍♀️🍑⁣⁣⁣

🔹Basic Glute Bridge ⁣⁣⁣

🔹Marching Bridge ⁣⁣⁣

🔹Isometric Bridge Hold ⁣⁣⁣

🔹Glute Bridge Clams ⁣⁣⁣

🔹Single Leg Glute Bridge (advanced) ⁣⁣⁣

🔹Glute Bridge to Heel Raise (advanced)⁣⁣

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🤷🏽‍♀️ HOW TO GLUTE BRIDGE🤷🏽‍♀️⁣⁣⁣

🔹Drive Feet and shoulder blades into floor ⁣⁣⁣

🔹Lift hips through heels, low back, glutes, core and hamstrings ⁣⁣⁣

🔹keep arms lifted to refrain from cheating with triceps and elbows ⁣⁣⁣

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⁣⁣⁣ 💪🏽MUSCLES BEING USED💪🏽⁣⁣⁣

▪️gluteus Maximus ⁣⁣⁣

▪️gluteus medius⁣⁣⁣

▪️gluteus minimums⁣⁣⁣

▪️hamstrings⁣⁣⁣

▪️adductors⁣⁣⁣

▪️erector spinae ⁣⁣⁣

▪️recutus abdominus ⁣⁣⁣

In other words, your entire glute and some core! ⁣⁣⁣

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❓💪🏽WHY GLUTE BRIDGE💪🏽❓⁣⁣⁣

▪️decreases injury to low back, knees and hamstrings ⁣⁣⁣

▪️improved stability during running, walking and standing ⁣⁣⁣

▪️improved posture ⁣⁣⁣

▪️makes lifting, climbing and stairs easier ⁣⁣⁣

Add these in to a warm up, circuit or leg day! Let me know how it goes! ⁣⁣⁣

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Shoes: @adidas NMD⁣⁣⁣

Leggings: @adidas ⁣⁣⁣

Top: @foever21 ⁣⁣⁣

Supplements: amazon.com/shop/maiahthemermaid⁣⁣⁣

YouTube: click in bio for latest video⁣⁣⁣

Facebook:Maiah Moves ⁣

Instagram: maiahthemermaid

[maiahthemermaid]

🚨late upload alert🚨⁣

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my 25th birthday is in 10 days and I’m all for looking this amazing foreva *cardi b voice*⁣

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If you’re with me, check out my newest YouTube video! It’s all about how our bodies change after 25 and How to Manage it! Post 25 your body is the enemy! She’s trying to gain weight, kill you with cramps and give you wrinkles! 😤 ⁣

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I’m dropping all the 💎gems💎 on how to combat these changes and look this good in ya grave ⚰️⁣ ⁣

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Click the link

https://youtu.be/j4IvSdDtw4o

[maiahthemermaid]

“The presence of God will not always fix your problems, but it will clarify your perspective” - Steven Furtick ⁣⁣

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Being on instagram is hard! You can’t help but want, question and compare! Choosing to build something of my own on here leaves me especially vulnerable. It can be discouraging to see others where you think you should be. Or have what you think you deserve. ⁣⁣

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Lately the Holy Spirit has been on saying the same thing: God would not give me more than I can bear. Which comes from 1 Corinthians 10:13 (had to look that up, didn’t know) “He will not let you be tempted more than you bear” and I didn’t understand why⁣⁣

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Then I broke my budget, again 🙄 and the Holy Spirit was like see! You can’t even manage your eating out budget! It’s the same convo me and Her have every month so I wasn’t really hearing it...⁣⁣

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Then it clicked! Usually that scripture is used to encourage those in a storm or hard times. Meaning you’ll survive, God wouldn’t give you more than you can bear 🙂 But I had to change my perspective 🙃(this is where the caption and the picture come together, don’t miss it 😉) ⁣⁣

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The things I am praying for come with more problems and more temptation. Problems and temptations I may not yet prepared to for. ⁣⁣

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▪️Why would God bless you with $2000 if you can’t manage $20?⁣⁣

▪️Why would God bless you with a new relationship if you ruin the ones you have now? ⁣⁣

▪️Why would God give you more business if I can’t handle the business you have now? ⁣⁣

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I firmly believe the things that I pray for I have to be prepared for. 1 Corinthians 10:13 isn’t just for hard times, it’s for blessings too! ⁣⁣

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If you’re asking or wanting something that just isn’t coming, step back and ask yourself. ⁣⁣

Am I ready for this? Am I ready for it mentally, physically and spiritually? ⁣⁣

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top: Kora Contour Bra Heather Black ⁣

bottoms: Kora Contour Leggings Heather Black ⁣

save: code maiah15 for 15% off link in bio⁣

YouTube: Maiah The Mermaid ⁣

Facebook: Maiah Moves⁣

⁣Instagram: Maiah The Mermaid

[maiahthemermaid]

when you’re halfway through your workout and you realized you forgot to turn on your Apple Watch to track it 😳😩 ⁣

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biggest workout pet peeve! 😤 it’s like it didn’t count if your move goal isn’t closed! I highly recommend a fitness tracker! Although they’re typically wrong when it comes to HR & calories burned 🙃 They’re a major motivator! I love to close all my rings and burn more calories than my friends 👊🏽⁣

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what’s your biggest workout pet peeve? ⁣

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Top: Kora Contour Bra Heather Black Medium Bottoms: Kora Contour Leggings Heather Black Medium ⁣

Code: maiah15 for 15% off link in bio ⁣

Shoes: @adidas NMD ⁣

YouTube: maiahthemermaid ⁣

⁣Instagram: maiahthemermaid

Facebook:Maiah moves

[maiahthemermaid]

Happy Saturday! I have a intense booty 🍑 burn HIIT workout on my YouTube channel! My butt has been sore for the past 3 days 😩😭⁣

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No equipment needed! Grab your mat, water and towel!⁣

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Click the link to get your Saturday workout done✅ Let me know how it goes! ⁣

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Top: Kora Contour Sports Bra Heather Black ⁣

Bottoms: Kora Contour Leggings Heather Black ⁣

Code: Maiah15 to save 15% ⁣

Shoes: @adidas NMDs ⁣

Instagram: maiahthemermaid

Facebook: Maiah Moves

YouTube: Maiah The Mermaid

https://youtu.be/LKwwuUlz6VY