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  • Today was the first day of my last semester of school..ever. I’m so excited to be graduated! Some of you may not know that I am actually majoring in marketing, not anything fitness related! I struggled for a bit figuring out what I wanted to do for my degree and marketing ended up being the perfect thing for me! With digital marketing being such a big part of my life it was the best decision! What about you all? Are you in school? Or did you choose to do something else?
  • Today was the first day of my last semester of school..ever. I’m so excited to be graduated! Some of you may not know that I am actually majoring in marketing, not anything fitness related! I struggled for a bit figuring out what I wanted to do for my degree and marketing ended up being the perfect thing for me! With digital marketing being such a big part of my life it was the best decision! What about you all? Are you in school? Or did you choose to do something else?
  • 114 14 3 hours ago
  • It's been 7 years since #SuperSaturday, where Jess won GOLD at the #London2012 Olympics! What a couple of days. Here's Jess smashing out 4 personal bests over those two days -  hurdles, 200m, javelin and overall heptathlon score - wonder woman or what?! The key to her training success was mixing up her sessions to work her whole body, which are principles she's applied with the Jennis training circuits in the app. Link in bio
  • It's been 7 years since #SuperSaturday , where Jess won GOLD at the #London2012 Olympics! What a couple of days. Here's Jess smashing out 4 personal bests over those two days - hurdles, 200m, javelin and overall heptathlon score - wonder woman or what?! The key to her training success was mixing up her sessions to work her whole body, which are principles she's applied with the Jennis training circuits in the app. Link in bio
  • 736 16 4 August, 2019

Latest Instagram Posts

  • My clients make me so happy 🥑🌈
  • My clients make me so happy 🥑🌈
  • 2 1 1 minute ago
  • 💕💪 embrace the struggle
  • 💕💪 embrace the struggle
  • 11 2 11 minutes ago
  • 𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝗖𝗮𝗻 𝗛𝗲𝗹𝗽 𝗪𝗶𝘁𝗵 𝗥𝗲𝗹𝗮𝘅𝗮𝘁𝗶𝗼𝗻 𝗮𝗻𝗱 𝗦𝗹𝗲𝗲𝗽 𝗤𝘂𝗮𝗹𝗶𝘁𝘆⁣
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𝐑𝐞𝐠𝐮𝐥𝐚𝐫 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞 can help you relax and sleep better.⁣
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𝐈𝐧 𝐫𝐞𝐠𝐚𝐫𝐝𝐬 𝐭𝐨 𝐬𝐥𝐞𝐞𝐩 𝐪𝐮𝐚𝐥𝐢𝐭𝐲, the energy depletion that occurs during exercise stimulates recuperative processes during sleep.⁣
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𝐌𝐨𝐫𝐞𝐨𝐯𝐞𝐫, the increase in body temperature that occurs during exercise is thought to improve sleep quality by helping it drop during sleep.⁣
-----------------------------------------------------⁣
Many studies on the effects of exercise on sleep have reached similar conclusions.⁣
------------------------------------------------------⁣
One study found that 𝟏𝟓𝟎 𝐦𝐢𝐧𝐮𝐭𝐞𝐬 𝐨𝐟 𝐦𝐨𝐝𝐞𝐫𝐚𝐭𝐞-𝐭𝐨-𝐯𝐢𝐠𝐨𝐫𝐨𝐮𝐬 𝐚𝐜𝐭𝐢𝐯𝐢𝐭𝐲 𝐩𝐞𝐫 𝐰𝐞𝐞𝐤 can provide 𝐮𝐩 𝐭𝐨 𝐚 𝟔𝟓% improvement in sleep quality⁣
⁣
⁣
#healthyfoodchoices,#wellnessjourney #healthandwellness #fitover40, #fitover50,#fitnessmotivations,⁣
#healthyhabits #healthylifestylechange, #millionairemindset,#blogging, #freetimes, #finesslife,⁣
#fitnessgoal, #wellness, #fitfoodie,#healthymom, #stronger,#strongissexy #fitnessaddicted, #CoachTommy⁣
, #goalsetting, #fitnesslover, #weightlossgoals, #over45,
  • 𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝗖𝗮𝗻 𝗛𝗲𝗹𝗽 𝗪𝗶𝘁𝗵 𝗥𝗲𝗹𝗮𝘅𝗮𝘁𝗶𝗼𝗻 𝗮𝗻𝗱 𝗦𝗹𝗲𝗲𝗽 𝗤𝘂𝗮𝗹𝗶𝘁𝘆⁣
    ------------------------------------------------------⁣
    𝐑𝐞𝐠𝐮𝐥𝐚𝐫 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞 can help you relax and sleep better.⁣
    -----------------------------------------------------⁣
    𝐈𝐧 𝐫𝐞𝐠𝐚𝐫𝐝𝐬 𝐭𝐨 𝐬𝐥𝐞𝐞𝐩 𝐪𝐮𝐚𝐥𝐢𝐭𝐲, the energy depletion that occurs during exercise stimulates recuperative processes during sleep.⁣
    ----------------------------------------------------⁣
    𝐌𝐨𝐫𝐞𝐨𝐯𝐞𝐫, the increase in body temperature that occurs during exercise is thought to improve sleep quality by helping it drop during sleep.⁣
    -----------------------------------------------------⁣
    Many studies on the effects of exercise on sleep have reached similar conclusions.⁣
    ------------------------------------------------------⁣
    One study found that 𝟏𝟓𝟎 𝐦𝐢𝐧𝐮𝐭𝐞𝐬 𝐨𝐟 𝐦𝐨𝐝𝐞𝐫𝐚𝐭𝐞-𝐭𝐨-𝐯𝐢𝐠𝐨𝐫𝐨𝐮𝐬 𝐚𝐜𝐭𝐢𝐯𝐢𝐭𝐲 𝐩𝐞𝐫 𝐰𝐞𝐞𝐤 can provide 𝐮𝐩 𝐭𝐨 𝐚 𝟔𝟓% improvement in sleep quality⁣


    #healthyfoodchoices , #wellnessjourney #healthandwellness #fitover40 , #fitover50 , #fitnessmotivations ,⁣
    #healthyhabits #healthylifestylechange , #millionairemindset , #blogging , #freetimes , #finesslife ,⁣
    #fitnessgoal , #wellness , #fitfoodie , #healthymom , #stronger , #strongissexy #fitnessaddicted , #CoachTommy
    , #goalsetting , #fitnesslover , #weightlossgoals , #over45 ,
  • 1 2 12 minutes ago
  • Did you guys get your Monday work out in? i tracked mine in two goes because i had to go to the bathroom 10 minutes in of course! 
Anyways have a good night!
Maria J
  • Did you guys get your Monday work out in? i tracked mine in two goes because i had to go to the bathroom 10 minutes in of course!
    Anyways have a good night!
    Maria J
  • 2 1 31 minutes ago
  • Proud to announce my partnership with @titafitco , cheers to an amazing company whose core values are centered around building community and longevity in the fitness industry. Couldn’t be more excited for what’s to come and remember, “Team Is Together Always”✌🏽
  • Proud to announce my partnership with @titafitco , cheers to an amazing company whose core values are centered around building community and longevity in the fitness industry. Couldn’t be more excited for what’s to come and remember, “Team Is Together Always”✌🏽
  • 30 4 31 minutes ago
  • Monday ✔️ Feeling happy and grateful for another day doing what I love to do 🦋♥️ .
.
📸 @mrtn.photos
  • Monday ✔️ Feeling happy and grateful for another day doing what I love to do 🦋♥️ .
    .
    📸 @mrtn.photos
  • 82 9 31 minutes ago
  • |**Dont just like the picture, Read**|
.
Please read, won’t take more than 2 minutes |
.
.

The picture on the left was taken exactly 2 years back-Aug 2017 and the picture taken in the right is Aug 2019. 2 years and what you see is sheer hard work and dedication most important consistency. I might not have got the perfect body as per the media and the world nor do I aim at that because, I am training everyday to only be fit, strong and an independent individual. A lot of you ask me why do I train so much, why do I go on crazy diets, why don’t I ever get tired. Well, the answer to that is there is no end to this, it’s a lifestyle change and a journey which I will continue for a lifetime. It’s very important for each one of us to take care of ourselves and not try to fit into a box. We are all unique in our on way and there is no competition apart from yourself. The goal is to be better than who you were yesterday. Also, there is no shortcut to anything. If you want to see result, put that 110% effort and stick to it. It will take a lot more of patience and dedication to get to a particular level but I promise you it will be worth it. You will feel proud about yourself and your achievements. Slam those excuses and start your journey today towards a healthier and a fitter life|

Eat clean, train well, eat healthy you will be happier and more confident than what you are |

There is definitely no look back for me and from here on, my aim is to remain fit, train hard, improve on my skill, strength and forms and not just losing weight and look good |
.
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.
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.
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#bosslady #transformationtuesday #transformation #healthyliving #fitness #fitnessgirl #fitnessjourney #fitnessfreaks #fitnesslover #journey #strongwomen #healthylifestyle #fiteveryday #hardwork #dedication #patience
  • |**Dont just like the picture, Read**|
    .
    Please read, won’t take more than 2 minutes |
    .
    .

    The picture on the left was taken exactly 2 years back-Aug 2017 and the picture taken in the right is Aug 2019. 2 years and what you see is sheer hard work and dedication most important consistency. I might not have got the perfect body as per the media and the world nor do I aim at that because, I am training everyday to only be fit, strong and an independent individual. A lot of you ask me why do I train so much, why do I go on crazy diets, why don’t I ever get tired. Well, the answer to that is there is no end to this, it’s a lifestyle change and a journey which I will continue for a lifetime. It’s very important for each one of us to take care of ourselves and not try to fit into a box. We are all unique in our on way and there is no competition apart from yourself. The goal is to be better than who you were yesterday. Also, there is no shortcut to anything. If you want to see result, put that 110% effort and stick to it. It will take a lot more of patience and dedication to get to a particular level but I promise you it will be worth it. You will feel proud about yourself and your achievements. Slam those excuses and start your journey today towards a healthier and a fitter life|

    Eat clean, train well, eat healthy you will be happier and more confident than what you are |

    There is definitely no look back for me and from here on, my aim is to remain fit, train hard, improve on my skill, strength and forms and not just losing weight and look good |
    .
    .
    .
    .
    .
    .
    #bosslady #transformationtuesday #transformation #healthyliving #fitness #fitnessgirl #fitnessjourney #fitnessfreaks #fitnesslover #journey #strongwomen #healthylifestyle #fiteveryday #hardwork #dedication #patience
  • 62 5 40 minutes ago
  • After my main heavy sets of 3 x 8-12 reps, I do the same exercise again with 4 x 15 reps. Here, I focus more on contracting the muscles HARD!
  • After my main heavy sets of 3 x 8-12 reps, I do the same exercise again with 4 x 15 reps. Here, I focus more on contracting the muscles HARD!
  • 3 1 44 minutes ago
  • Queens 👸🏽 ain’t Fake Queens don’t settle Queen don’t hate queens support other queens , Queens are classy and promote kindness!
  • Queens 👸🏽 ain’t Fake Queens don’t settle Queen don’t hate queens support other queens , Queens are classy and promote kindness!
  • 7 3 1 hour ago
  • How do you know if you’re eating enough?
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Or eating too much??
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Me personally, I like measuring my food.
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I like knowing that I’m getting enough food and nutrients to help me reach my goals.
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I want to make sure that I’m eating enough protein.
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Protein that’ll help me gain lean muscle.
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And not eating too many carbs.
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You’re body needs carbs to provide it with energy.
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If you want to make sure you’re getting enough food and not too much, just remember palm, fist, fist.
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Palm is the amount of protein you should have.
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A fist size of veggies.
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And a fist size of carbs.
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So next time you’re portioning out your food, just remember: palm, fist, fist.
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If you have any questions, please don’t hesitate to ask.
.
.
#portioncontrol #getenoughprotein #palmfistfist
  • How do you know if you’re eating enough?
    .
    Or eating too much??
    .
    Me personally, I like measuring my food.
    .
    I like knowing that I’m getting enough food and nutrients to help me reach my goals.
    .
    I want to make sure that I’m eating enough protein.
    .
    Protein that’ll help me gain lean muscle.
    .
    And not eating too many carbs.
    .
    You’re body needs carbs to provide it with energy.
    .
    If you want to make sure you’re getting enough food and not too much, just remember palm, fist, fist.
    .
    Palm is the amount of protein you should have.
    .
    A fist size of veggies.
    .
    And a fist size of carbs.
    .
    So next time you’re portioning out your food, just remember: palm, fist, fist.
    .
    If you have any questions, please don’t hesitate to ask.
    .
    .
    #portioncontrol #getenoughprotein #palmfistfist
  • 14 3 1 hour ago
  • Lunch date with our bubba!!💙 He’s loving first grade!! Last year I got super lucky with both older kiddos having their lunches overlap time wise. This year they are opposite hours!!😉 And baby girl is on the move these days and not taking naps in the loud cafeteria!!🤪 So Monday will be for Skylar, and Friday for Haley. So thankful they have one more year at the same school!!😍
  • Lunch date with our bubba!!💙 He’s loving first grade!! Last year I got super lucky with both older kiddos having their lunches overlap time wise. This year they are opposite hours!!😉 And baby girl is on the move these days and not taking naps in the loud cafeteria!!🤪 So Monday will be for Skylar, and Friday for Haley. So thankful they have one more year at the same school!!😍
  • 3 2 1 hour ago
  • You're invited 💕 Heartcore's 5 year Birthday Party this Sunday at 12 and 1 PM ✨ with classes taught by Alisa, free @lululemon gifts, cupcakes + more! All spots and the waitlist are filled - but stop by anytime to join in the celebration! See you there 😘
  • You're invited 💕 Heartcore's 5 year Birthday Party this Sunday at 12 and 1 PM ✨ with classes taught by Alisa, free @lululemon gifts, cupcakes + more! All spots and the waitlist are filled - but stop by anytime to join in the celebration! See you there 😘
  • 79 3 1 hour ago
  • I make this look easy 🔥✔
  • I make this look easy 🔥✔
  • 20 1 1 hour ago
  • There are the easy days, and the harder days. ⁣
⁣
Days when chaos runs your life and when everything you planned or expected just doesn’t happen. ⁣
⁣
Well today was one of those days for me. I have been working really hard on a real estate project for weeks that fell through today. ⁣
⁣
The previous Lou would have comforted herself with cookies and ice cream.⁣
⁣
Well the Lou 2.0 simply refuses to let one failure define my worth and how I treat myself. ⁣
⁣
And this is crazy to me, because I’ve rewarded myself with food my entire life. ⁣
⁣
So know that it is possible to change your habits, your mindset, and your relationship with food.

My bootcamp teaches women to build strong habits way past the challenges I do. It’s more than just losing weight or toning up. It’s about being confident AF and being in tune with yourself 💕
  • There are the easy days, and the harder days. ⁣

    Days when chaos runs your life and when everything you planned or expected just doesn’t happen. ⁣

    Well today was one of those days for me. I have been working really hard on a real estate project for weeks that fell through today. ⁣

    The previous Lou would have comforted herself with cookies and ice cream.⁣

    Well the Lou 2.0 simply refuses to let one failure define my worth and how I treat myself. ⁣

    And this is crazy to me, because I’ve rewarded myself with food my entire life. ⁣

    So know that it is possible to change your habits, your mindset, and your relationship with food.

    My bootcamp teaches women to build strong habits way past the challenges I do. It’s more than just losing weight or toning up. It’s about being confident AF and being in tune with yourself 💕
  • 84 14 2 hours ago
  • 간만에 보충제👌
  • 간만에 보충제👌
  • 17 1 2 hours ago
  • 𝚈𝚘𝚞 𝚔𝚗𝚘𝚠 𝚝𝚑𝚊𝚝 𝚜𝚘𝚗𝚐 𝚢𝚘𝚞 𝚙𝚞𝚝 𝚘𝚗 𝚛𝚎𝚙𝚎𝚊𝚝 𝚊 𝚖𝚒𝚕𝚕𝚒𝚘𝚗 𝚝𝚒𝚖𝚎𝚜 𝚋𝚎𝚌𝚊𝚞𝚜𝚎 𝚒𝚝 𝚒𝚗𝚜𝚝𝚊𝚗𝚝𝚕𝚢 𝚖𝚊𝚔𝚎𝚜 𝚢𝚘𝚞 𝚑𝚊𝚙𝚙𝚢...𝚜𝚘𝚖𝚎𝚝𝚒𝚖𝚎𝚜 𝚝𝚑𝚎 𝚐𝚢𝚖 𝚒𝚜 𝚖𝚢 𝚑𝚊𝚙𝚙𝚢 𝚜𝚘𝚗𝚐. 𝙶𝚎𝚝𝚝𝚒𝚗𝚐 𝚝𝚑𝚊𝚝 𝚌𝚑𝚊𝚗𝚌𝚎 𝚝𝚘 𝚖𝚘𝚟𝚎 𝚝𝚑𝚎 𝚎𝚗𝚎𝚛𝚐𝚢 𝚒𝚗 𝚖𝚢 𝚋𝚘𝚍𝚢 𝚒𝚜 𝚕𝚒𝚔𝚎 𝚠𝚑𝚎𝚗 𝚢𝚘𝚞 𝚋𝚎𝚕𝚝 𝚘𝚞𝚝𝚕𝚘𝚞𝚍 𝚝𝚑𝚘𝚜𝚎 𝚕𝚢𝚛𝚒𝚌𝚜 𝚢𝚘𝚞 𝚕𝚘𝚟𝚎. 𝚆𝚑𝚊𝚝 𝚒𝚜 𝚢𝚘𝚞𝚛 𝚐𝚘 𝚝𝚘 𝚖𝚘𝚟𝚎𝚖𝚎𝚗𝚝 𝚘𝚛 𝚜𝚘𝚗𝚐? 𝙼𝚢
𝙶𝚘 𝚝𝚘 𝚖𝚘𝚟𝚎𝚖𝚎𝚗𝚝 𝚕𝚎𝚐𝚜 & 𝚊𝚋𝚜 (𝚊𝚕𝚕 𝚒𝚗 𝚝𝚑𝚒𝚜 𝚠𝚑𝚎𝚎𝚕) && 𝚖𝚢
𝙶𝚘 𝚝𝚘 𝚜𝚘𝚗𝚐 𝚆𝚎 𝚍𝚒𝚍𝚗'𝚝 𝚜𝚝𝚊𝚛𝚝 𝚝𝚑𝚎 𝚏𝚒𝚛𝚎 𝚋𝚢 𝙱𝚒𝚕𝚕𝚢 𝙹𝚘𝚎𝚕
  • 𝚈𝚘𝚞 𝚔𝚗𝚘𝚠 𝚝𝚑𝚊𝚝 𝚜𝚘𝚗𝚐 𝚢𝚘𝚞 𝚙𝚞𝚝 𝚘𝚗 𝚛𝚎𝚙𝚎𝚊𝚝 𝚊 𝚖𝚒𝚕𝚕𝚒𝚘𝚗 𝚝𝚒𝚖𝚎𝚜 𝚋𝚎𝚌𝚊𝚞𝚜𝚎 𝚒𝚝 𝚒𝚗𝚜𝚝𝚊𝚗𝚝𝚕𝚢 𝚖𝚊𝚔𝚎𝚜 𝚢𝚘𝚞 𝚑𝚊𝚙𝚙𝚢...𝚜𝚘𝚖𝚎𝚝𝚒𝚖𝚎𝚜 𝚝𝚑𝚎 𝚐𝚢𝚖 𝚒𝚜 𝚖𝚢 𝚑𝚊𝚙𝚙𝚢 𝚜𝚘𝚗𝚐. 𝙶𝚎𝚝𝚝𝚒𝚗𝚐 𝚝𝚑𝚊𝚝 𝚌𝚑𝚊𝚗𝚌𝚎 𝚝𝚘 𝚖𝚘𝚟𝚎 𝚝𝚑𝚎 𝚎𝚗𝚎𝚛𝚐𝚢 𝚒𝚗 𝚖𝚢 𝚋𝚘𝚍𝚢 𝚒𝚜 𝚕𝚒𝚔𝚎 𝚠𝚑𝚎𝚗 𝚢𝚘𝚞 𝚋𝚎𝚕𝚝 𝚘𝚞𝚝𝚕𝚘𝚞𝚍 𝚝𝚑𝚘𝚜𝚎 𝚕𝚢𝚛𝚒𝚌𝚜 𝚢𝚘𝚞 𝚕𝚘𝚟𝚎. 𝚆𝚑𝚊𝚝 𝚒𝚜 𝚢𝚘𝚞𝚛 𝚐𝚘 𝚝𝚘 𝚖𝚘𝚟𝚎𝚖𝚎𝚗𝚝 𝚘𝚛 𝚜𝚘𝚗𝚐? 𝙼𝚢
    𝙶𝚘 𝚝𝚘 𝚖𝚘𝚟𝚎𝚖𝚎𝚗𝚝 𝚕𝚎𝚐𝚜 & 𝚊𝚋𝚜 (𝚊𝚕𝚕 𝚒𝚗 𝚝𝚑𝚒𝚜 𝚠𝚑𝚎𝚎𝚕) && 𝚖𝚢
    𝙶𝚘 𝚝𝚘 𝚜𝚘𝚗𝚐 𝚆𝚎 𝚍𝚒𝚍𝚗'𝚝 𝚜𝚝𝚊𝚛𝚝 𝚝𝚑𝚎 𝚏𝚒𝚛𝚎 𝚋𝚢 𝙱𝚒𝚕𝚕𝚢 𝙹𝚘𝚎𝚕
  • 21 1 2 hours ago
  • If you don’t have big dreams and goals you’ll end up working really hard for someone who does. 👏🏽
  • If you don’t have big dreams and goals you’ll end up working really hard for someone who does. 👏🏽
  • 26 5 2 hours ago
  • Traveled home this morning so it was an after work workout! Best thing about these programs you can work them into your schedule! So if your not an early morning  workout person that’s okay 🤷‍♀️ day 19/100 ✅ when you joining me? #nevermissamonday #workoutsthatfityourschedule #mm100
  • Traveled home this morning so it was an after work workout! Best thing about these programs you can work them into your schedule! So if your not an early morning workout person that’s okay 🤷‍♀️ day 19/100 ✅ when you joining me? #nevermissamonday #workoutsthatfityourschedule #mm100
  • 5 3 2 hours ago