#rocklingym

[fitnello]

Welcome to Part 1 of our 5 part series of “𝙒𝙃𝙔 𝘼𝙈 𝙄 𝙉𝙊𝙏 𝙇𝙊𝙎𝙄𝙉𝙂 𝙒𝙀𝙄𝙂𝙃𝙏?” The most daunting fact to accept when dieting down is realizing that most extra calories come from unplanned and unaware snacking through out the day. We often do well with our main meals but it’s all the in between little bites here and there and especially late night pantry prawling . Luckily ! There is simple ways to fix these common problems we all experience ! 1. Start by reading food labels and servings sizes 2. Measure and weigh out your food 3. If you have experience tracking food through apps like my fitness pal app, track your food for a few days to see where your total Caloric intake is at 4. Eat simple basic / clean foods to make it easier to track 5. The most simple yet effective way is keep A food diary and write everything you are that day and time so you can go Back and analyze you realistic calories consumption Follow along our 5 part series to learn more on why you may not be losing weight !!!🖤 ➖➖➖➖➖➖➖➖➖➖➖ Are you tired of not seeing results ? 🤦🏼‍♀️ **  We are currently accepting new clients for Premium 1:1 Body Transformation Coaching !  All further details on scheduling and pricing available on our website ! Link in bio 💪🏼 @fitnello_ • • • #teamfitnello #fitnelloteam #fitnello #rocklinfitness #rocklingym #rocklingyms #rocklinca #rocklin #fitnessrocklin #partnersworkout #sacramentogym #sacramentogyms #rocklinfitnesstrainer #rocklinfitnesscoach #sacramentofitnesstrainer #sacramentofitnesscoach #privatetraining (at Fitnello Fitness) https://www.instagram.com/p/CqBwkTKv9py/?igshid=NGJjMDIxMWI=

[fitnello]

Hi, my name is Jess Kifor :) I am a fitness coach here at FITNELLO Studio! Fun facts about me is I am super into essential oils and recently discovered a hobby of creating/trying new healthy alternatives to my favorite foods! My favorite thing about being a trainer at FITNELLO Studio is getting to know the girls more and seeing them every day. I look forward to my classes, they are such a blast! My favorite day to train at Fitnello is Wednesday’s. That is our Glute Builder Class! I love showing and teaching girls how to really grow their muscles and reach their goals! ” • • • #teamfitnello #fitnelloteam #fitnello #rocklinfitness #rocklingym #rocklingyms #rocklinca #rocklin #fitnessrocklin #partnersworkout #sacramentogym #sacramentogyms #rocklinfitnesstrainer #rocklinfitnesscoach #sacramentofitnesstrainer #sacramentofitnesscoach #privatetraining (at Fitnello Fitness) https://www.instagram.com/p/CpifVsvvrep/?igshid=NGJjMDIxMWI=

[fitnello]

If you’re asking yourself “What supplements should I take,” truth is there are quite a few vitamin additions you could use to increase your results. But what you want to do is look at what is MOST important first. Here is just a FEW of the 1ST-Phorm supplements we sell here at FITNELLO! Most if not all our clients use these religiously and rave about them ! Swipe right and listen 👉🏼🔊

𝐋𝐈𝐊𝐄 + 𝐒𝐀𝐕𝐄 + 𝐒

𝐇𝐀𝐑𝐄 🖤 ➖➖➖➖➖➖➖➖➖➖➖

Tired of not seeing results ? 🤦🏼‍

♀️

**     Currently accepting new clients for Premium 1:1 Body Transformation Coaching !  All info is found on my website www.FITNELLO.com or link in the BiO click on BODY TRANSFORMATION page

Link in bio 💪🏼 @fitnello

_ #rocklingym #sacramentogym #sacramentofitness #sacramentofitnesstrainer #sacramentofitnesscoach #rocklinfitness #rocklinfitnesstrainer #sculpt&tonechallenge #fitnesscoach #fitnesstrainer #nutritioncoach #sacramentoweightloss #sacramentowomenstraining #sacramentogrouptraining #transformationcoach #transformationclient #beforeandafter #transformationtuesday #fitnellochallenge #fitnellobeforeandafter https://www.instagram.com/p/CoxaWNrporl/?igshid=NGJjMDIxMWI=

[fitnello]

ATTENTION ALL MY LADIES💗 On February 24th 6:45pm I will be hosting another Kitchen Workshop Class!

I host these classes at my very own home because my goal is to show you exactly how I prep my meals, count my macros, measure my food every single week ! My goal is to have a very personal intimate experience with these classes where I am able to answer every single question you ladies have for me !

A few things we cover during these classes are: -Meal prepping delicious meals for breakfast + Lunch + Dinner all under 1 HOUR! Don’t believe me ? Come check it out for yourself ! It’s incredible how simple & easy meal prepping and counting macros can be once you have it down !🔥

-I will be cooking and guiding you on how I make all your MOST POPULAR dishes straight from my very own cook book!

-And OF COURSE, you ladies get to taste test EVERYTHING ! And tell me what you think 😋

- You will get to mingle amongst each other and get to know your fellow FITNELLO family 🥰

So bring a friend, sister, mother, auntie, or come alone! & come hungry ! You don’t want to miss out on this opportunity !

See you there❤️

• • •

𝐋𝐈𝐊𝐄 + 𝐒𝐀𝐕𝐄 + 𝐒

𝐇𝐀𝐑𝐄 🖤 ➖➖➖➖➖➖➖➖➖➖➖➖

Tired of not seeing results ? 🤦🏼

‍♀️

**     Currently accepting new clients for Premium 1:1 Body Transformation Coaching !  All info is found on my website www.FITNELLO.com or link in the BiO click on BODY TRANSFORMATION page

Link in bio 💪🏼 @fitnel

lo_

#rocklingym #sacramentogym #sacramentofitness #sacramentofitnesstrainer #sacramentofitnesscoach #rocklinfitness #rocklinfitnesstrainer #sculpt&tonechallenge #fitnesscoach #fitnesstrainer #nutritioncoach #sacramentoweightloss #sacramentowomenstraining #sacramentogrouptraining #transformationcoach #transformationclient #beforeandafter #transformationtuesday #fitnellochallenge #fitnellobeforeandafter https://www.instagram.com/p/ConSqbQvrY8/?igshid=NGJjMDIxMWI=

[fitnello]

Total Body Circuit Workout Coming Your Way! This one is specifically for the Ladies who are participating in our current 9 Week Dig Deep Challenge! If you can’t make it into the gym this is the perfect workout for you to complete wherever you are ! Whether it’s at home or on a trip ! We got you;)

The ONLY equipment you will need for this workout is one pair of dumbbells ! Weight is your choice ! Total of 3️⃣ Circuits 1️⃣ min rest in between each circuit ⏱Use a timer to time your rest period in between exercises TIME SCEME IS 40 SEC ON, 20 SEC OFF❗️ ⬇️Let’s Start With A Simple Warm-Up To Get Your Heart Rate Going!⬇️ ✔️20x Jumping Jacks ✔️20x Air Squats ✔️20x Arm Circles ✔️20x high knees Repeat this 2x (Not Shown) LET’S GET INTO IT: 𝘾𝙞𝙧𝙘𝙪𝙞𝙩 #1 1️⃣Shoulder Press 2️⃣Sumo Squat 3️⃣Mountain Climbers 4️⃣Bicep Curl 1 Min Rest 𝘾𝙞𝙧𝙘𝙪𝙞𝙩 #2 1️⃣Squat N Press 2️⃣Up & Down Plank 3️⃣Skier’s 4️⃣Dumbell Rows 1 Min Rest 𝘾𝙞𝙧𝙘𝙪𝙞𝙩 #3 1️⃣1/2 Curl To Back Squeeze 2️⃣Spider Jumps 3️⃣Reverse Lunge Alternating 4️⃣Sprawl 1 Min Rest AND YOU ARE DONE✅ Do you feel the burn ?😆 Pat yourself on the back ;) 𝐋𝐈𝐊𝐄 + 𝐒𝐀𝐕𝐄 + 𝐒𝐇𝐀𝐑𝐄 🖤 ➖➖➖➖➖➖➖➖➖➖➖➖ Tired of not seeing results ? 🤦🏼‍♀️ **     Currently accepting new clients for Premium 1:1 Body Transformation Coaching !  All info is found on my website www.FITNELLO.com or link in the BiO click on BODY TRANSFORMATION page Link in bio 💪🏼 @fitnello_ #rocklingym #sacramentogym #sacramentofitness #sacramentofitnesstrainer #sacramentofitnesscoach #rocklinfitness #rocklinfitnesstrainer #sculpt&tonechallenge #fitnesscoach #fitnesstrainer #nutritioncoach #sacramentoweightloss #sacramentowomenstraining #sacramentogrouptraining #transformationcoach #transformationclient #beforeandafter #transformationtuesday #fitnellochallenge #fitnellobeforeandafter https://www.instagram.com/p/CodLy1XS0F1/?igshid=NGJjMDIxMWI=

[fitnello]

LOWER BODY WORKOUT🍑

⬇️Let’s Start With A Warm-Up! ⬇️ ✌🏼REPEAT THIS WARM-UP 2-4 TIMES ✌🏼 ✔️20x Banded Pop Squats ✔️20x Banded Squats W/ Kickback ✔️20x Banded Glute Bridge ✔️24x Banded Side Shuffles

💁🏼‍♀️Trust me that extra 10 min you will spend doing the proper activation will make all the difference in your total results.

Now that your warm-up is COMPLETE ✅

Your legs should be warmed up and ready to get into the workout routine !

———

💥Workout Routine💥

1️⃣ 15,12,10,8x Barbell Squat (4sets)

2️⃣ 12-15x Barbell Front Squats (4sets))

3️⃣15,12,10,8x Leg Press (3 sets))

4️⃣12x Barbell Glute Bridge (4 sets))

5️⃣15x/ Side Walking Lunge (4 sets) super set with ⬇️)

6️⃣15x Leg Extensions (4 set)

7️⃣10-12x Barbell Hip Thrust (7 sests) )

& You’re DONE:)

𝐋𝐈𝐊𝐄 + 𝐒𝐀𝐕𝐄 + 𝐒𝐇𝐀𝐑𝐄 🖤 ➖➖➖➖➖➖➖➖➖➖➖➖ Tired of not seeing results ? 🤦🏼‍♀️ **     Currently accepting new clients for Premium 1:1 Body Transformation Coaching !  All info is found on my website www.FITNELLO.com or link in the BiO click on BODY TRANSFORMATION page Link in bio 💪🏼 @fitnello_ #rocklingym #sacramentogym #sacramentofitness #sacramentofitnesstrainer #sacramentofitnesscoach #rocklinfitness #rocklinfitnesstrainer #sculpt&tonechallenge #fitnesscoach #fitnesstrainer #nutritioncoach #sacramentoweightloss #sacramentowomenstraining #sacramentogrouptraining #transformationcoach #transformationclient #beforeandafter #transformationtuesday #fitnellochallenge #fitnellobeforeandafter https://www.instagram.com/p/CoLNu7_vqeE/?igshid=NGJjMDIxMWI=

[fitnello]

🔥TRANSFORMATION TUESDAY😅 Well here it goes! ✨💁🏻‍♀️7 WEEK PROGRESS ✨ These pictures are only 7 WEEKS apart ! ✅5FIT rules ✔️ eat 5 small meals a day every 3 hours ✔️ make sure there is 30+ grams of protein in every meal ✔️ no starchy carbs after 3pm ✔️ make sure when you look@down your plate you can easily 📌 pin point what’s your ▪️ carbs ▪️ protein ▪️ fat ✔️ No eating 3 hrs before bed or anything in between your meals ✅cardio 5-6x a week 💦 ✅ Training 6x a week You can have them results too. You just have to prioritize your goals and realize that going hard 4/5 days a week and then “relax” on the weekend is simply ❌ NOT gonna work. ⚠️Your progress is direct results of your daily habit ‼️ • • • #rocklingym #sacramentogym #sacramentofitness #sacramentofitnesstrainer #sacramentofitnesscoach #rocklinfitness #rocklinfitnesstrainer #sculpt&tonechallenge #fitnesscoach #fitnesstrainer #nutritioncoach #sacramentoweightloss #sacramentowomenstraining #sacramentogrouptraining #transformationcoach #transformationclient #beforeandafter #transformationtuesday #fitnellochallenge #fitnellobeforeandafter https://www.instagram.com/p/CoGEc4LyNyE/?igshid=NGJjMDIxMWI=

[fitnello]

𝙏𝙊𝙏𝘼𝙇 𝘽𝙊𝘿𝙔 𝘾𝙄𝙍𝘾𝙐𝙄𝙏 𝙒𝙊𝙍𝙆𝙊𝙐𝙏💥 This workout is perfect to end a long week with a full body burner ! 🔥🥵 ✅All Exercises to be done in a circuit style; complete exercises 1,2,3, & 4 with MINIMAL to NO rest in between sets ! ⏱Use a timer to time your rest period between exercises!⏱ LETS BEGIN!💪🏽 C̲I̲R̲C̲U̲I̲T̲ #1̲ 1️⃣1 Min Spin Bike All Out Sprint 2️⃣20-25x Angel Dumbell Raise 3️⃣15x Burpee 4️⃣20-25x Dumbell curl 3 Sets C̲I̲R̲C̲U̲I̲T̲ #2̲ 1️⃣20-25x Barbell Shoulder Press 2️⃣20-25x Ab Swiss Ball Pass 3️⃣30x Total Walking Lunge 4️⃣20-25x Bent Barbell Row 3 Sets C̲I̲R̲C̲U̲I̲T̲ #3̲ 1️⃣30x Banded Squat W/ Kick Back 2️⃣20-25x Weighted Sit Ups 3️⃣24x Total KB Clean And Press Alt. 4️⃣10-15x Box Jumps 3 Sets ‼️Rest 1 MIN before completing next round of the same circuit 𝐋𝐈𝐊𝐄 + 𝐒𝐀𝐕𝐄 + 𝐒𝐇𝐀𝐑𝐄 🖤 ➖➖➖➖➖➖➖➖➖➖➖➖ Tired of not seeing results ? 🤦🏼‍♀️ **     Currently accepting new clients for Premium 1:1 Body Transformation Coaching !  All info is found on my website www.FITNELLO.com or link in the BiO click on BODY TRANSFORMATION page Link in bio 💪🏼 @fitnello_ #rocklingym #sacramentogym #sacramentofitness #sacramentofitnesstrainer #sacramentofitnesscoach #rocklinfitness #rocklinfitnesstrainer #sculpt&tonechallenge #fitnesscoach #fitnesstrainer #nutritioncoach #sacramentoweightloss #sacramentowomenstraining #sacramentogrouptraining #transformationcoach #transformationclient #beforeandafter #transformationtuesday #fitnellochallenge #fitnellobeforeandafter https://www.instagram.com/p/Cn7aumRPVEG/?igshid=NGJjMDIxMWI=