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Think It. See It. Be It.

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Reflections 🇬🇷❤️#Santorini #greece #love #sunsets (at Santorini - Greece)

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It's all fun and games til your pants 👖 don't fit 😳 --------------- #cheatmeal #labordayweekend #friday #friyay #flexfriday #fridaymotivation #onlinecoaching #onlinetraining #onlinecoach #workoutmotivation #fitstagram #fitspiration #workout #fitness #fitnessmotivation #healthylifestyle #lifestyle

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Know Your Fat-Burning Zone✅ PART 1 ☝🏼✅ Most people believe the harder they work out the more fat they burn. The truth is the body burns a greater percentage of fat at lower intensities than at higher intensities. At lower intensities you may burn 50% of calories from fat but 35% at higher intensities. Of course, at higher intensity exercises you'll burn more calories and lose more fat calories overall. Knowing your Max Heart Rate can help make your workouts more effective. Luckily, it’s fairly easy to find the sweet spot where your body begins to burn fat during your workout. There is a perfect heart rate zone tailored to each individual that burns the most fat calories. Stay below this zone and you aren’t maximizing the fat burn. Depending on your fitness goals, you'll be targeting different zones. I'll discuss the different zones in PART 2✌🏼 -------------- 🎯Figure out your Max Heart Rate (Max Heart Rate = 220 – your age). And then determine your fat-burning range, which is 55% to 70% of your max heart rate. Ideally you'll want to stay closer to the 70% range to start burning fat. Ex. 220-30 years old = 190 Personal Max heart rate 70% = 190x.7= 133 Personal Max Heart Rate 🎯Once you have that range you'll want to use a heart rate monitor to be as accurate as possible. Training with precision is key. 🎯Doesn't matter which machine you use as long as you stay in that zone for 30-60 min. ----------------

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▪️IT Band Foam Roll w/ ART (Active Release Technique) ▪️ ---------- The IT band is the cause of the common IT Band Syndrome or leg/hip tightness. The illiotibial band runs along the outside of your thigh, from the top of your hip (the iliac crest—that bony ridge) down to your knee. I'll go out on a limb and guess that yours is probably tight unless you've been working on it. You will want to use your foam roller to break up any tight spots, but I'll warn you—if you haven't done this before, it's pretty uncomfortable. It might make you want to curl up and cry. ----- 🎯Lie down on one side, propping yourself up with one elbow, and position the foam roller just under your hip. 🎯Now, move your body forward so that the roller works itself down on the outside of your thigh; stop when you get to your knee. 🎯when you find a sore spot, stop on it and slowly bend and straighten your leg to utilize ART 🎯Roll in a gradual, slow motion, and when you reach your knee, reverse directions back up to your hip. 🎯Adjust the amount of tension by applying more or less of your body weight on the roller. 🚨If you're new at this, your IT band will probably be tender, and you might not even need to apply much weight before you feel it. ---------

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YOU CAN'T HIDE 💪🏼 #truth #noexcuses #tuesdaymotivation #staycommitted

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HOW TO ROLL OUT YOUR CHEST 🎯 ---------- ☝🏼If you're like most people and you're feeling a lot of tension in your neck and shoulders, chances are you are locked up in the connective tissue between your chest and shoulder. A quick way to gain relief is to perform your own soft tissue release using a ball. I use the hypersphere vibrating ball made by @hyperice but a softball or baseball is an easy alternative. ------------------- •Find a hard surfaced wall (be careful if your leaning against drywall that you don't push through) •Squat down and take a step back from the wall so you have some leverage to lean in and apply adequate pressure. •Place the ball at the insertion of your chest/shoulder to start and slowly roll the ball back and forth searching for the tender areas. If it's sore it means it's tight and it needs to be rolled out to loosen up the muscles. •The arm of the side you're rolling stays relaxed and down by your side while the opposite arm is against the wall to help control the pressure and movement of the ball. •It is impossible to roll too much, in fact I recommend that you try to roll each side at least 5 min a day. If you're consistent with this technique, I promise you will feel a drastic improvement in your neck and shoulders. #hyperice #hypersphere

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🐶Charley's favorite part of our beach runs #beachviews #beachlife #dogsofinstagram

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🙉 #noexcuses #thursdaymotivation #nodaysoff #winteriscoming

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You Don't 🙅🏽‍♂️Get The Butt 🍑You Want By Sitting On It #staycommitted #nobodysaiditwaseasy #humpday #glutes #bootyworkout

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👨🏽‍🍳No-Bake Energy Bites👨🏽‍🍳 Easy to make and requires very minimal ingredients. It's so good you might get addicted 🤤 -------- 1/2 cup creamy almond butter 1/3 cup honey 1 tsp vanilla extract 1 cup old fashioned oats (raw) 2/3 cup sweetened shredded coconut 6 tbsp mini chocolate chips --------- 👨🏽‍🍳In a mixing bowl, stir together almond butter, honey and vanilla extract. Add remaining ingredients and stir until evenly coated. Place into the refrigerator until chill. Remove from refrigerator when chill and shape into 1-inch balls. Keep refrigerated. 🏁👨🏽‍🍳 #energyballs #oats #healthyaddiction

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🤷🏽‍♂️Whey vs. Whey Isolate 🤷🏽‍♂️ ------------ ✔️Both are derived from milk but whey isolate is filtered twice which means it has less fat, less carbs and less lactose which = LESS INFLAMMATION 🚫🔥 ✔️Both are a great source of fast acting protein for recovery post-workout 🚨🚨Anyone with digestion issues or is lactose intolerant will benefit from whey isolate over regular whey protein 🚨🚨 #whey #wheyprotein #wheyisolate

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Your Training intensity matters 💪🏼💦 #workhard #intensity

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🙌🏼 #trusttheprocess

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🔑 KEY TIP🔑 Learning how to properly foam roll your tibialis (the muscle on the front part of your shin) can greatly reduce shin splints and increase range of motion/mobility in your ankles ---- ✔️Make sure your shoulders are lined up over your wrists so you have strong support to hold yourself up while you roll ✔️Be sure to roll the entire length of the muscle from the knee all the way to the ankle ✔️DO NOT roll too quickly. Small concentrated movements help to get deeper between the layers of the fascia & muscle ✔️Soreness (hot spots) means the area is tight and it NEEDS to be rolled out #foamroll #legday #shinsplints

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🥗FOOD HACK🥗Trader Joe's Broccoli and Kale Slaw Kit is the perfect replacement for days I want to spice up my salad 🥗 Light slaw dressing (I ONLY use half) with dried berries and nuts are included in the kit 🥗It's quick and each bag comes with about 2-3 servings 🥗 #traderjoes #healthyfoods

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🔑 KEY TIP🔑 Learning how to properly foam roll your glutes 🍑can greatly reduce low back pain ✔️If you're rolling your left Glute, place your left ankle over your right knee ✔️Search for those sore spots by using slow concentrated movements to massage out the tightness ✔️Soreness (hot spots) means the area is tight and it NEEDS to be rolled out #foamroll #glutes #backpain

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💡MAKE YOURSELF ACCOUNTABLE 💡#mondaymotivation #accountability