#certifiedtrainer Instagram Photos & Videos

certifiedtrainer - 35.8k posts

Top Posts

  • Physique update and ~3 year transformation
(swipe to see)
•
🖤First 2 pics taken today
🖤Third pic taken feb 2016 (a little over a YEAR into my fitness journey) 💫 BE PROUD OF//NEVER FORGET HOW FAR YOU’VE COME 💫 •
•
By no means do I think I was fat in the 3rd pic but I was def not my healthiest/happiest. Didn’t have a clue what a macro was or how they played a part in my fitness journey. I remember I would literally bawl my eyes out bc I was so frustrated as to why I didn’t understand what I was doing wrong/ why I wasn’t seeing results. I think back to those times when I said “I would do ANYTHING to have someone help me.” •
•
This has taken years of trial and error, and literally blood, sweat, and tears. And I’m here to remind you that YOU TOO can make a transformation! I’m here to help in any way I can- motivation, accountability, advice/tips on what has helped me, and of course workouts (which is why I decided to start posting workout videos). Even if I just help 1 single person out there, I’m happy ☺️ If you ever feel like you wanna reach out, in my comments or personal messages I’m happy to help! I do my best to respond as quickly as I can :) much love and happy Tuesday 🖤✨
•
•
#tampa #tampaflorida #transformation #3yeartransformation #transformationtuesday #tuesday #fitspo #motivation #girlswholift #fitnessjourney #physiqueupdate #personaltrainer #certifiedtrainer
  • Physique update and ~3 year transformation
    (swipe to see)

    🖤First 2 pics taken today
    🖤Third pic taken feb 2016 (a little over a YEAR into my fitness journey) 💫 BE PROUD OF//NEVER FORGET HOW FAR YOU’VE COME 💫 •

    By no means do I think I was fat in the 3rd pic but I was def not my healthiest/happiest. Didn’t have a clue what a macro was or how they played a part in my fitness journey. I remember I would literally bawl my eyes out bc I was so frustrated as to why I didn’t understand what I was doing wrong/ why I wasn’t seeing results. I think back to those times when I said “I would do ANYTHING to have someone help me.” •

    This has taken years of trial and error, and literally blood, sweat, and tears. And I’m here to remind you that YOU TOO can make a transformation! I’m here to help in any way I can- motivation, accountability, advice/tips on what has helped me, and of course workouts (which is why I decided to start posting workout videos). Even if I just help 1 single person out there, I’m happy ☺️ If you ever feel like you wanna reach out, in my comments or personal messages I’m happy to help! I do my best to respond as quickly as I can :) much love and happy Tuesday 🖤✨


    #tampa #tampaflorida #transformation #3yeartransformation #transformationtuesday #tuesday #fitspo #motivation #girlswholift #fitnessjourney #physiqueupdate #personaltrainer #certifiedtrainer
  • 747 87 6 hours ago
  • follow 👉🏻 @glennholmesLA for more boxing fitness education & mittwork videos⠀ ——— 🥊  2 part boxing combination for defense & speed: ——
part 1: 1,2, hook, slip inside, hook, slip inside, hook, 2, roll, 2, hook, 2 —— part 2: 1,2,1,2, jab, hook, 2 (speed) —— ✏️ Leave your questions in the comments & I will answer them...
  • follow 👉🏻 @glennholmesLA for more boxing fitness education & mittwork videos⠀ ——— 🥊 2 part boxing combination for defense & speed: ——
    part 1: 1,2, hook, slip inside, hook, slip inside, hook, 2, roll, 2, hook, 2 —— part 2: 1,2,1,2, jab, hook, 2 (speed) —— ✏️ Leave your questions in the comments & I will answer them...
  • 1,484 29 6 hours ago

Latest Instagram Posts

  • From California, all the way to Jersey, My Fit Family has grown so big! My online Programs & Challenges have spread throughout all these schools & the country as a whole! I am so blessed to get to bring together many different, beautiful people from all around the world! Thank you for supporting me near & far! 🌍 If I forgot your school & you’ve been a client of mine, COMMENT BELOW ⭐️⭐️
  • From California, all the way to Jersey, My Fit Family has grown so big! My online Programs & Challenges have spread throughout all these schools & the country as a whole! I am so blessed to get to bring together many different, beautiful people from all around the world! Thank you for supporting me near & far! 🌍 If I forgot your school & you’ve been a client of mine, COMMENT BELOW ⭐️⭐️
  • 518 17 3 hours ago
  • follow 👉🏻 @glennholmesLA for more boxing fitness education & mittwork videos⠀ ——— 🥊  2 part boxing combination for defense & speed: ——
part 1: 1,2, hook, slip inside, hook, slip inside, hook, 2, roll, 2, hook, 2 —— part 2: 1,2,1,2, jab, hook, 2 (speed) —— ✏️ Leave your questions in the comments & I will answer them...
  • follow 👉🏻 @glennholmesLA for more boxing fitness education & mittwork videos⠀ ——— 🥊 2 part boxing combination for defense & speed: ——
    part 1: 1,2, hook, slip inside, hook, slip inside, hook, 2, roll, 2, hook, 2 —— part 2: 1,2,1,2, jab, hook, 2 (speed) —— ✏️ Leave your questions in the comments & I will answer them...
  • 1,484 29 6 hours ago
  • Join The Team #CoachedByRy
—————
Session Will Focus On Developing Boxing Technique & Skill As Well As Improving Fitness Levels And Reducing Body Fat %.
—————
Interested In Getting Started Then Drop Me A DM.
—————
#CoachedByRy
  • Join The Team #CoachedByRy
    —————
    Session Will Focus On Developing Boxing Technique & Skill As Well As Improving Fitness Levels And Reducing Body Fat %.
    —————
    Interested In Getting Started Then Drop Me A DM.
    —————
    #CoachedByRy
  • 26 1 8 hours ago
  • ENG 🇺🇸 It doesn't matter if it's Easter or not. If it's Monday - I'm in the gym 💪

LV 🇱🇻 Nav svarīgi, vai tās ir Lieldienas vai nē. Ja tā ir pirmdiena - esmu sporta zālē 💪
  • ENG 🇺🇸 It doesn't matter if it's Easter or not. If it's Monday - I'm in the gym 💪

    LV 🇱🇻 Nav svarīgi, vai tās ir Lieldienas vai nē. Ja tā ir pirmdiena - esmu sporta zālē 💪
  • 27 2 10 hours ago
  • When You Know Summer Right Around The Corner And You Ready To Get Active 🤞🏾😌
  • When You Know Summer Right Around The Corner And You Ready To Get Active 🤞🏾😌
  • 23 2 12 hours ago
  • Got a client that is going to leave your in-person coaching soon, but you've helped them and they love you because you're so amazing?⠀⁣
⠀⁣
Offer them a place as an online client as a way for them to continue working with and continue getting amazing results⠀⁣
⠀⁣
Interested in learning how to get more leads for your online biz?⠀⁣
⠀⁣
Check out the link in my bio >> @sukhsidhuofb Click ‘The Flood of Leads Matrix’ to download our FREE matrix
  • Got a client that is going to leave your in-person coaching soon, but you've helped them and they love you because you're so amazing?⠀⁣
    ⠀⁣
    Offer them a place as an online client as a way for them to continue working with and continue getting amazing results⠀⁣
    ⠀⁣
    Interested in learning how to get more leads for your online biz?⠀⁣
    ⠀⁣
    Check out the link in my bio >> @sukhsidhuofb Click ‘The Flood of Leads Matrix’ to download our FREE matrix
  • 50 1 13 hours ago
  • Happy to be a Soft Skill Trainer...💃 ....
There are so many new things to learn and explore from the participants....
We don’t teach...
We share...
We facilitate...
We guide...
We encourage....
Learning is an on going journey that never end... #softskilltrainer
#certifiedtrainer
  • Happy to be a Soft Skill Trainer...💃 ....
    There are so many new things to learn and explore from the participants....
    We don’t teach...
    We share...
    We facilitate...
    We guide...
    We encourage....
    Learning is an on going journey that never end... #softskilltrainer
    #certifiedtrainer
  • 14 1 16 hours ago
  • Finally added a barbell and some bumper plates to the home gym. This way I can workout and keep an eye on my better half while she's on bed rest. Thanks for the hook up Better Body Fitness! 💪💪💪
  • Finally added a barbell and some bumper plates to the home gym. This way I can workout and keep an eye on my better half while she's on bed rest. Thanks for the hook up Better Body Fitness! 💪💪💪
  • 51 3 21 hours ago
  • How does 7-8 hours of Sleep affect your body?

Sleep is an important function for many reasons. When you sleep, your brain signals your body to release hormones and compounds that help:

decrease risk for adverse health conditions

manage your hunger levels

maintain your immune system

retain memory

The healthy amount of sleep for the average adult is around seven to eight hours each night.

1️⃣ Sleep helps manage your appetite.

Poor sleep habits can increase the body’s energy needs. At night, movement and the need for calories is reduced. But when you are sleep-deprived, your brain will release chemicals to signal hunger. This can lead to eating more, exercising less, and gaining weight.

2️⃣ Sleep helps your immune system function.

When you sleep, your immune system releases compounds called cytokines. Some cytokines have a protective effect on your immune system by helping it to fight inflammation, including inflammation due to infection. Without enough sleep, you may not have enough cytokines to keep you from getting sick. Other components of the immune system, like antibodies and white blood cells, can be reduced over time without enough sleep.

3️⃣ Sleep helps your memory

In addition to helping you focus, sleep helps protect and strengthen your memory. Research shows that sleeping after learning can help with memory retention. Sleep is also thought to reduce interference from external events.

4️⃣ Lack of sleep is known to be a contributing factor for many chronic health conditions, including:
❌ Diabetes mellitus
❌ Obesity
❌ Heart Disease
❌ Obstructive Sleep apnea

Sleep is a habit, just like eating healthy and exercise. While everyone misses a few hours of sleep sometimes, chronic lack of sleep is part of an unhealthy lifestyle and can increase your risk for serious health concerns.

#fitnessmotivation #nigeria #lagos #healthy #fit #fitspo #fitnessaddict #health #fitlife #naijamua #lagosnigeria #lagosfitness #lagosmums  #follow #naija #naijawedding #fitness #lekkilagos #lekkiphase1 #followforfollow #personaltrainer #certifiedtrainer #fitnesscoach #weightloss #getfit #fitfam #fitfamlekki #stayactive
#sleep #qualitysleep
  • How does 7-8 hours of Sleep affect your body?

    Sleep is an important function for many reasons. When you sleep, your brain signals your body to release hormones and compounds that help:

    decrease risk for adverse health conditions

    manage your hunger levels

    maintain your immune system

    retain memory

    The healthy amount of sleep for the average adult is around seven to eight hours each night.

    1️⃣ Sleep helps manage your appetite.

    Poor sleep habits can increase the body’s energy needs. At night, movement and the need for calories is reduced. But when you are sleep-deprived, your brain will release chemicals to signal hunger. This can lead to eating more, exercising less, and gaining weight.

    2️⃣ Sleep helps your immune system function.

    When you sleep, your immune system releases compounds called cytokines. Some cytokines have a protective effect on your immune system by helping it to fight inflammation, including inflammation due to infection. Without enough sleep, you may not have enough cytokines to keep you from getting sick. Other components of the immune system, like antibodies and white blood cells, can be reduced over time without enough sleep.

    3️⃣ Sleep helps your memory

    In addition to helping you focus, sleep helps protect and strengthen your memory. Research shows that sleeping after learning can help with memory retention. Sleep is also thought to reduce interference from external events.

    4️⃣ Lack of sleep is known to be a contributing factor for many chronic health conditions, including:
    ❌ Diabetes mellitus
    ❌ Obesity
    ❌ Heart Disease
    ❌ Obstructive Sleep apnea

    Sleep is a habit, just like eating healthy and exercise. While everyone misses a few hours of sleep sometimes, chronic lack of sleep is part of an unhealthy lifestyle and can increase your risk for serious health concerns.

    #fitnessmotivation #nigeria #lagos #healthy #fit #fitspo #fitnessaddict #health #fitlife #naijamua #lagosnigeria #lagosfitness #lagosmums #follow #naija #naijawedding #fitness #lekkilagos #lekkiphase1 #followforfollow #personaltrainer #certifiedtrainer #fitnesscoach #weightloss #getfit #fitfam #fitfamlekki #stayactive
    #sleep #qualitysleep
  • 32 1 21 April, 2019
  • "DID YOU TRY THIS ONE YET!?"
======================
Is Your Training Creative Or Productive?

If you'd like to perform a Turkish Get Up with your girlfriend in your hand, or you want to try 6 minutes of Box Jumps with while wearing a Gas Mask because you saw it on Instagram, this post can help you.

Many workouts today can be found to be more "creative" than productive. Strangely enough, some of these that even produce injury are now proliferating around the world. You know the ones: stand on one leg barefooted with a kettlebell in your mouth after 200 Burpees because your friend saw it on youtube after clicking a viral link on Facebook.
-
Don't be shocked, you know this is happening and there are even trainers out there making people do illogical workouts like these and have never done them once in his or her life.

THE REASON: It is easy to confuse "New" and "Cool" with Productive in the gym.
-
It's ok to try different exercises, just remember why you started training in the first place. If your goal is to lose weight or build some muscle, beating your leg with a foam roller while your trainer tapes a medicine ball to your stomach to simulate the demands of pregnancy is probably not the way to do that (true story). THE SOLUTION: Choose a "Productive" exercise and add "Creativity" to your Coaching.

The GOOD NEWS: Training is social, helps make you part of a community, and can be fun. Maybe you just don't have to tear off the palm of your hand and post the pic on Twitter to do it.

The goal of this post was to stir things up and be a reminder that you have to enhance your coaching more than your training toolbox.
-
Want to be a better coach? Check out the TFW video course (15 free videos): www.tfwcertifcation.com [Link In Bio]
-
  • "DID YOU TRY THIS ONE YET!?"
    ======================
    Is Your Training Creative Or Productive?

    If you'd like to perform a Turkish Get Up with your girlfriend in your hand, or you want to try 6 minutes of Box Jumps with while wearing a Gas Mask because you saw it on Instagram, this post can help you.

    Many workouts today can be found to be more "creative" than productive. Strangely enough, some of these that even produce injury are now proliferating around the world. You know the ones: stand on one leg barefooted with a kettlebell in your mouth after 200 Burpees because your friend saw it on youtube after clicking a viral link on Facebook.
    -
    Don't be shocked, you know this is happening and there are even trainers out there making people do illogical workouts like these and have never done them once in his or her life.

    THE REASON: It is easy to confuse "New" and "Cool" with Productive in the gym.
    -
    It's ok to try different exercises, just remember why you started training in the first place. If your goal is to lose weight or build some muscle, beating your leg with a foam roller while your trainer tapes a medicine ball to your stomach to simulate the demands of pregnancy is probably not the way to do that (true story). THE SOLUTION: Choose a "Productive" exercise and add "Creativity" to your Coaching.

    The GOOD NEWS: Training is social, helps make you part of a community, and can be fun. Maybe you just don't have to tear off the palm of your hand and post the pic on Twitter to do it.

    The goal of this post was to stir things up and be a reminder that you have to enhance your coaching more than your training toolbox.
    -
    Want to be a better coach? Check out the TFW video course (15 free videos): www.tfwcertifcation.com [Link In Bio]
    -
  • 202 16 21 April, 2019
  • ENG 🇺🇸 On this Easter day I wanted to do something good. Something that would make my pointless existence more worthy. I wanted to go out to run. That would be good only for myself. Why not to collect some trash while doing it? Plogging - that's how it's called...
You can't keep a decent speed while picking up trash so it's really a jogging. And my back hurts from bending all the time. 1 trash bag was full after 11 minutes.
Next time I will take some thicker bags. Don't wear your best running clothes - you will get dirty. Everyone will look at you like you're weirdo.
I want to do this every weekend. That makes me feel better about myself.
Who wants to join this idea? In your own time and place.

LV 🇱🇻 Šajā Lieldienu dienā gribēju izdarīt ko labu. Ko tādu, kas attaisnotu manu bezjēdzīgo eksistenci.
Gribēju iet skriet. Bet tas būtu labums tikai man. Kāpēc nesavākt atkritumus to darot? Ploggings - tā to sauc.
Nevar uzturēt normālu ātrumu to darot, tāpēc tas tiešām ir džogings. Mana mugura sāp no nemitīgas noliekšanās. 1 maiss bija pilns pēc 11 minūtēm.
Nākamreiz jāpaņem biezāki maisi. Nevelciet savas labākās skriešanas drēbes - tās paliks netīras. Visi uz tevi skatīsies kā uz dīvaini.
Gribu to darīt katru nedēļas nogali. Tas man liks justies labāk par sevi.
Kurš vēlas pievienoties šai idejai? Savā laikā un vietā.
  • ENG 🇺🇸 On this Easter day I wanted to do something good. Something that would make my pointless existence more worthy. I wanted to go out to run. That would be good only for myself. Why not to collect some trash while doing it? Plogging - that's how it's called...
    You can't keep a decent speed while picking up trash so it's really a jogging. And my back hurts from bending all the time. 1 trash bag was full after 11 minutes.
    Next time I will take some thicker bags. Don't wear your best running clothes - you will get dirty. Everyone will look at you like you're weirdo.
    I want to do this every weekend. That makes me feel better about myself.
    Who wants to join this idea? In your own time and place.

    LV 🇱🇻 Šajā Lieldienu dienā gribēju izdarīt ko labu. Ko tādu, kas attaisnotu manu bezjēdzīgo eksistenci.
    Gribēju iet skriet. Bet tas būtu labums tikai man. Kāpēc nesavākt atkritumus to darot? Ploggings - tā to sauc.
    Nevar uzturēt normālu ātrumu to darot, tāpēc tas tiešām ir džogings. Mana mugura sāp no nemitīgas noliekšanās. 1 maiss bija pilns pēc 11 minūtēm.
    Nākamreiz jāpaņem biezāki maisi. Nevelciet savas labākās skriešanas drēbes - tās paliks netīras. Visi uz tevi skatīsies kā uz dīvaini.
    Gribu to darīt katru nedēļas nogali. Tas man liks justies labāk par sevi.
    Kurš vēlas pievienoties šai idejai? Savā laikā un vietā.
  • 69 9 21 April, 2019
  • Compound lifts enable you to move more weight than isolation exercises and  thus better progressively overload your muscles. This is significant because the better you can progressively overload your muscles, the faster they grow. They significantly raise testosterone and growth hormone levels.

Some major benefits of Compound lifts.

1️⃣ Compound lifts burn more calories. The body expends 5 calories of energy to consumer 1 liter of oxygen. Exercises that involve more muscle tissue require more oxygen, which helps the body increase its net energy expenditure.

2️⃣ Compound lifts improve intermuscular coordination. This is the function and timing of multiple muscles around a joint or joints. Consider, for example, the gluteal complex (gluteus maximus, medius and minimus), which is responsible for controlling motion of the hip. Compound exercises such as squats, lunges or steps that move the hips in all three planes can improve how all of the muscles work together to produce and control force.

3️⃣ Compound lifts elevate the heart rate and provide a cardiovascular training benefit. The purpose of cardiovascular exercise is to improve the ability of the heart to function as a pump. This can be accomplished through activities such as running and cycling, or by doing exercises that involve a significant amount of muscle tissue. 
4️⃣ Compound lifts improve movement efficiency. Have you ever noticed that body builders move robotically? This is because training only one muscle group at a time does not teach multiple muscle groups to coordinate their contractions and firing rates, which is how muscles actually contract. Compound lifts that involve large groups of muscles teach the muscles how to coordinate the firing of the motor units responsible for timing muscle contractions. 
Let's keep it simple, let's win as always 💪

#fitnessmotivation #nigeria #lagos #healthy #fit #fitspo #fitnessaddict #health #fitlife #naijamua #lagosnigeria #lagosfitness #lagosmums #follow #naija #naijawedding #fitness #lekkilagos #lekkiphase1 #followforfollow #personaltrainer #certifiedtrainer #fitnesscoach #weightloss #getfit #fitfam #fitfamlekki #train 
#active #instagood
  • Compound lifts enable you to move more weight than isolation exercises and thus better progressively overload your muscles. This is significant because the better you can progressively overload your muscles, the faster they grow. They significantly raise testosterone and growth hormone levels.

    Some major benefits of Compound lifts.

    1️⃣ Compound lifts burn more calories. The body expends 5 calories of energy to consumer 1 liter of oxygen. Exercises that involve more muscle tissue require more oxygen, which helps the body increase its net energy expenditure.

    2️⃣ Compound lifts improve intermuscular coordination. This is the function and timing of multiple muscles around a joint or joints. Consider, for example, the gluteal complex (gluteus maximus, medius and minimus), which is responsible for controlling motion of the hip. Compound exercises such as squats, lunges or steps that move the hips in all three planes can improve how all of the muscles work together to produce and control force.

    3️⃣ Compound lifts elevate the heart rate and provide a cardiovascular training benefit. The purpose of cardiovascular exercise is to improve the ability of the heart to function as a pump. This can be accomplished through activities such as running and cycling, or by doing exercises that involve a significant amount of muscle tissue.
    4️⃣ Compound lifts improve movement efficiency. Have you ever noticed that body builders move robotically? This is because training only one muscle group at a time does not teach multiple muscle groups to coordinate their contractions and firing rates, which is how muscles actually contract. Compound lifts that involve large groups of muscles teach the muscles how to coordinate the firing of the motor units responsible for timing muscle contractions.
    Let's keep it simple, let's win as always 💪

    #fitnessmotivation #nigeria #lagos #healthy #fit #fitspo #fitnessaddict #health #fitlife #naijamua #lagosnigeria #lagosfitness #lagosmums #follow #naija #naijawedding #fitness #lekkilagos #lekkiphase1 #followforfollow #personaltrainer #certifiedtrainer #fitnesscoach #weightloss #getfit #fitfam #fitfamlekki #train
    #active #instagood
  • 27 0 21 April, 2019
  • Nirvana @ Contento 
Jika anda sakit lutut, tidak berapa minat menari, sakit belakang atau mengandung, marilah ke studio kami di Contento Fitness Studio untuk sama2 mencuba Nirvana Fitness
🧘🏼‍♀️
🗣Senaman penting untuk kesihatan tubuh kita semua 🧘🏼‍♀️
www.wasap.my/6010-2085053/nirvanafitness@contento
🧘🏼‍♀️
Nirvana Fitness class @ Bangi/Kajang
KHUSUS UTK WANITA💁🏻‍♀️
Monday (22/4/19)
8.30-9.30am
🧘🏼‍♀️
@Contento Fitness Studio, 32-2, Jln Putra 2, Tmn Putra Kajang, 43000 Kajang
👉🏼near Laman Grill Restaurant, near butik Prof Muhaya
Above Klinik pergigian Kajang & AIG
This is at Cibiuk/Megaraya uptown area 🧘🏼‍♀️
Nirvana Fitness merangkumi latihan pernafasan utk pesakit COPD dan latihan kecerdasan otot QiGong, Yoga & Pilates. Sesuai utk semua. Adaptasi pergerakan disediakan utk pesakit lutut arthritis atau slip disc. 🧘🏼‍♀️
Cuba lihat bagaimana Nirvana dilakukan di pautan ini: 
https://youtu.be/SnznBTZNFCs
🧘🏼‍♀️
Walkin RM15
🧘🏼‍♀️
Bring your own floor mat if you have one
🧘🏼‍♀️
#nirvanafitness
#ladiesonly
#certifiedtrainer
#privatestudio
#athritisexercise
#exerciseforasthma
#sakitlutut
#studiokajang
#contentofitnessstudio
#contentofitnessstudio
  • Nirvana @ Contento
    Jika anda sakit lutut, tidak berapa minat menari, sakit belakang atau mengandung, marilah ke studio kami di Contento Fitness Studio untuk sama2 mencuba Nirvana Fitness
    🧘🏼‍♀️
    🗣Senaman penting untuk kesihatan tubuh kita semua 🧘🏼‍♀️
    www.wasap.my/6010-2085053/nirvanafitness@contento
    🧘🏼‍♀️
    Nirvana Fitness class @ Bangi/Kajang
    KHUSUS UTK WANITA💁🏻‍♀️
    Monday (22/4/19)
    8.30-9.30am
    🧘🏼‍♀️
    @Contento Fitness Studio, 32-2, Jln Putra 2, Tmn Putra Kajang, 43000 Kajang
    👉🏼near Laman Grill Restaurant, near butik Prof Muhaya
    Above Klinik pergigian Kajang & AIG
    This is at Cibiuk/Megaraya uptown area 🧘🏼‍♀️
    Nirvana Fitness merangkumi latihan pernafasan utk pesakit COPD dan latihan kecerdasan otot QiGong, Yoga & Pilates. Sesuai utk semua. Adaptasi pergerakan disediakan utk pesakit lutut arthritis atau slip disc. 🧘🏼‍♀️
    Cuba lihat bagaimana Nirvana dilakukan di pautan ini:
    https://youtu.be/SnznBTZNFCs
    🧘🏼‍♀️
    Walkin RM15
    🧘🏼‍♀️
    Bring your own floor mat if you have one
    🧘🏼‍♀️
    #nirvanafitness
    #ladiesonly
    #certifiedtrainer
    #privatestudio
    #athritisexercise
    #exerciseforasthma
    #sakitlutut
    #studiokajang
    #contentofitnessstudio
    #contentofitnessstudio
  • 7 2 21 April, 2019
  • The Importance of HIIT

H. I. I T - High Intensity Interval Training

HIIT involves short bursts of intense exercise alternated with low-intensity recovery periods. Interestingly, it is perhaps the most time-efficient way to exercise.

Typically, a HIIT workout will range from 10 to 30 minutes in duration.

Despite how short the workout is, it can produce health benefits similar to twice as much moderate-intensity exercise.

The actual activity being performed varies but can include sprinting, biking, jump rope or other body weight exercises.

For example, a HIIT workout using a stationary exercise bike could consist of 30 seconds of cycling as fast as possible against high resistance, followed by several minutes of slow, easy cycling with low resistance.

This would be considered one "round" or "repetition" of HIIT, and you would typically complete 4 to 6 repetitions in one workout.

The specific amount of time you exercise and recover will vary based on the activity you choose and how intensely you are exercising.

Not only does HIIT provide the benefits of longer-duration exercise in a much shorter amount of time — it may also provide some unique health benefits... 1️⃣ HIIT can burn a lot of calories in a short amount of time.
2️⃣ Your Metabolic Rate is Higher for Hours after Exercise.
3️⃣ It can help you lose fat.
4️⃣ You might gain muscle using HIIT.
5️⃣ HIIT can improve oxygen consumption.
6️⃣ It can help reduce Heart Rate and Blood Pressure.
7️⃣ Blood Sugar can be reduced by HIIT.

Let's keep it simple guys, it doesn't have to be complicated. Let's win as always guys, fitness all the way 👊 👊💪 💪

#fitnessmotivation #nigeria #lagos #healthy #fit #fitspo #fitnessaddict #health #fitlife #naijamua #lagosnigeria #lagosfitness #lagosmums #follow #naija #naijawedding #fitness #lekkilagos #lekkiphase1 #followforfollow #personaltrainer #certifiedtrainer #fitnesscoach #weightloss
#getfit #fitfam #fitfamlekki #hiitworkout
#lekkipersonaltrainer #hiit
  • The Importance of HIIT

    H. I. I T - High Intensity Interval Training

    HIIT involves short bursts of intense exercise alternated with low-intensity recovery periods. Interestingly, it is perhaps the most time-efficient way to exercise.

    Typically, a HIIT workout will range from 10 to 30 minutes in duration.

    Despite how short the workout is, it can produce health benefits similar to twice as much moderate-intensity exercise.

    The actual activity being performed varies but can include sprinting, biking, jump rope or other body weight exercises.

    For example, a HIIT workout using a stationary exercise bike could consist of 30 seconds of cycling as fast as possible against high resistance, followed by several minutes of slow, easy cycling with low resistance.

    This would be considered one "round" or "repetition" of HIIT, and you would typically complete 4 to 6 repetitions in one workout.

    The specific amount of time you exercise and recover will vary based on the activity you choose and how intensely you are exercising.

    Not only does HIIT provide the benefits of longer-duration exercise in a much shorter amount of time — it may also provide some unique health benefits... 1️⃣ HIIT can burn a lot of calories in a short amount of time.
    2️⃣ Your Metabolic Rate is Higher for Hours after Exercise.
    3️⃣ It can help you lose fat.
    4️⃣ You might gain muscle using HIIT.
    5️⃣ HIIT can improve oxygen consumption.
    6️⃣ It can help reduce Heart Rate and Blood Pressure.
    7️⃣ Blood Sugar can be reduced by HIIT.

    Let's keep it simple guys, it doesn't have to be complicated. Let's win as always guys, fitness all the way 👊 👊💪 💪

    #fitnessmotivation #nigeria #lagos #healthy #fit #fitspo #fitnessaddict #health #fitlife #naijamua #lagosnigeria #lagosfitness #lagosmums #follow #naija #naijawedding #fitness #lekkilagos #lekkiphase1 #followforfollow #personaltrainer #certifiedtrainer #fitnesscoach #weightloss
    #getfit #fitfam #fitfamlekki #hiitworkout
    #lekkipersonaltrainer #hiit
  • 24 0 21 April, 2019
  • How Does Sleep Affect Muscle Growth?

Glucose is a type of sugar that is stored within the body and used for energy. It is, in fact, the only kind of sugar that the body can break down for energy. Any other kind of sugar that we ingest is broken down into glucose before our muscles can use it for energy.

During sleep, blood glucose gets stored in the muscle as muscle glycogen. While glucose exists in other locations in the body (the blood and liver), muscle glycogen is a preferred location because it produces more energy than when glucose comes from the blood.

Human growth hormone (HGH) , on the other hand, is one of the primary compounds that allows muscles to recover and grow. Among other functions, our bodies need it to actually use the amino acids present in the protein we eat. As it happens, the time when the bloodstream is flooded with the stuff is - you guessed it - during sleep.

Without a good quantity and quality of sleep, the body simply cannot do these things well. 
Proper sleep is often overlooked as a critical factor when it comes to maximizing muscle gains.
Proper sleep is also absolutely crucial when it comes to increasing muscle mass and improving performance. In as much as you train hard, ensure you sleep hard too, so you can keep what you worked for. Let's win as always guys, fitness all the way 👊 👊💪 💪

#fitnessmotivation #nigeria #lagos #healthy #fit #fitspo #fitnessaddict #health #fitlife #naijamua #lagosnigeria #lagosfitness 
#lagosmums #follow #naija #naijawedding #fitness #lekkilagos #lekkiphase1 #followforfollow #personaltrainer #certifiedtrainer #fitnesscoach #weightloss #getfit #fitfam #fitfamlekki #stayactive
#lekkipersonaltrainer #lagospersonaltrainer
  • How Does Sleep Affect Muscle Growth?

    Glucose is a type of sugar that is stored within the body and used for energy. It is, in fact, the only kind of sugar that the body can break down for energy. Any other kind of sugar that we ingest is broken down into glucose before our muscles can use it for energy.

    During sleep, blood glucose gets stored in the muscle as muscle glycogen. While glucose exists in other locations in the body (the blood and liver), muscle glycogen is a preferred location because it produces more energy than when glucose comes from the blood.

    Human growth hormone (HGH) , on the other hand, is one of the primary compounds that allows muscles to recover and grow. Among other functions, our bodies need it to actually use the amino acids present in the protein we eat. As it happens, the time when the bloodstream is flooded with the stuff is - you guessed it - during sleep.

    Without a good quantity and quality of sleep, the body simply cannot do these things well.
    Proper sleep is often overlooked as a critical factor when it comes to maximizing muscle gains.
    Proper sleep is also absolutely crucial when it comes to increasing muscle mass and improving performance. In as much as you train hard, ensure you sleep hard too, so you can keep what you worked for. Let's win as always guys, fitness all the way 👊 👊💪 💪

    #fitnessmotivation #nigeria #lagos #healthy #fit #fitspo #fitnessaddict #health #fitlife #naijamua #lagosnigeria #lagosfitness
    #lagosmums #follow #naija #naijawedding #fitness #lekkilagos #lekkiphase1 #followforfollow #personaltrainer #certifiedtrainer #fitnesscoach #weightloss #getfit #fitfam #fitfamlekki #stayactive
    #lekkipersonaltrainer #lagospersonaltrainer
  • 24 1 20 April, 2019
  • I am absolutely tired but I can happily say I am a Certified MMA inspired Core de force Trainer ! 
I can’t wait to start planning schedules to train both Live “online” or even with the communities . A whole new comfort zone to get out of ! 🤪 If your interested into something like this reach out I’d love to help get you set up ! 🤜🏽🤛🏽 Happy Sunday 
Talk soon ! 😜
  • I am absolutely tired but I can happily say I am a Certified MMA inspired Core de force Trainer !
    I can’t wait to start planning schedules to train both Live “online” or even with the communities . A whole new comfort zone to get out of ! 🤪 If your interested into something like this reach out I’d love to help get you set up ! 🤜🏽🤛🏽 Happy Sunday
    Talk soon ! 😜
  • 6 3 15 April, 2019