#karenhfitness

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Dumbbell Workout ๐Ÿ’ช hard getting up today, especially with a snowstorm and cold weather outside but still got it in โ„๏ธโ›„. Workout Below โฌ‡๏ธ . Warm up: 5-10 . Complex 1: 8-10 reps ๐Ÿ”นDumbbell clean ๐Ÿ”นDumbbell push press ๐Ÿ”นDumbbell front squat ๐Ÿ”„ Repeat 4 rounds, rest 60-90 secs . Complex 2: 8-10 reps ๐Ÿ”นDumbbell close-grip press ๐Ÿ”นDumbbell bent over row ๐Ÿ”นDumbbell Reverse lunges ๐Ÿ”„ Repeat 4 rounds, rest 60-90 secs . Complex 3: 8-10 reps ๐Ÿ”นSingle-arm dumbbell snatch ๐Ÿ”นSingle-arm dumbbell farmers carry ๐Ÿ”นDumbbell get-up sit-up ๐Ÿ”นRenegade rows ๐Ÿ”„ Repeat 4 rounds, rest 60-90 secs . โš ๏ธ Cool down and stretch . Be Strong. Be Beautiful. Be Courageous. . Powered by @crossfuelpureperformance preworkout and vegan raw protein ๐Ÿ™ . #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #mycrossfuel #crossfuel #bluearmy #bleedblue #renewwithblue #insidefitness #gnccanada #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout
Bodyweight workout ๐Ÿ˜ฌ๐Ÿ”ฅ this was intense but a great challenge . Sometimes you just got to switch it up a little and work out with the crew. Go team go. Although I want to just lay on the floor after the first round . Be Strong. Be Beautiful. Be Courageous . Powered by @crossfuelpureperformance preworkout and vegan raw protein ๐Ÿ™ . #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #mycrossfuel #crossfuel #bluearmy #bleedblue #renewwithblue #insidefitness #gnccanada #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout
PUSH DAY ๐Ÿคช๐Ÿ”ฅGreat workout sesh after work. Check it out below โฌ‡๏ธ . Warm up 10 mins . ๐Ÿ”นDumbbell overhead press ๐Ÿ”„ 4 sets x 8-10 reps . SUPERSET 1 ๐Ÿ”นDumbbell bench press ๐Ÿ”นChest fly machine ๐Ÿ”„ 4 sets x 8-10 reps . SUPERSET 2 ๐Ÿ”นSeated dumbbell lateral raise ๐Ÿ”นSeated dumbbell single arm front raise ๐Ÿ”„ 4 sets x 8-10 reps . SUPERSET 3 ๐Ÿ”นTricep dips ๐Ÿ”นPush ups ๐Ÿ”„ 4 sets x 8-12 reps . SUPERSET 4 ๐Ÿ”นStraight bar tricep push down ๐Ÿ”นSteering wheel front raise and turn ๐Ÿ”„ 4 sets x 8-10 reps . SUPERSET 5 ๐Ÿ”นSingle arm overhead press ๐Ÿ”นSingle arm tricep extension ๐Ÿ”„ 3 sets x 10-12 reps . โš ๏ธ Stretch!!! . Be Strong. Be Beautiful. Be Courageous. . Powered by @crossfuelpureperformance preworkout and vegan raw protein ๐Ÿ™ . #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #mycrossfuel #crossfuel #bluearmy #bleedblue #renewwithblue #insidefitness #gnccanada #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout
#MOVEMENTMONDAY ๐Ÿ”ฅ Dumbbell Romanian Deadlift ๐Ÿ˜œ How-To โฌ‡๏ธ new series, if you like it let me know below so I can do more of these ๐Ÿ’• . 1๏ธโƒฃ Grab a pair of dumbbells with an overhand grip 2๏ธโƒฃ Hold them at arm's length in front of your thighs 3๏ธโƒฃ Stand with your feet hip-width apart and your knees slightly bent 4๏ธโƒฃ Hinge at the hips by pushing your butt back 5๏ธโƒฃ Lower your torso until it's almost parallel to the floor 6๏ธโƒฃ Pause, exhale, then raise your torso back to the starting position . Repeat how ever many reps or sets you desire . Remember to Be Strong. Be Beautiful. Be Courageous. . Powered by @crossfuelpureperformance preworkout and vegan raw protein ๐Ÿ™ . #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #mycrossfuel #crossfuel #bluearmy #bleedblue #renewwithblue #insidefitness #gnccanada #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout
REST DAY ๐Ÿ™Œ๐Ÿ˜ what does it mean anyway? ๐Ÿค” See below.. . R - recover, rebuild, replenish E - eat S - stretch T - tune in . REST DAYS are so important, it helps you get past plateaus, improve strength & performance, helps boost recovery, replenishes your body and can use this day to stretch or sooth sore muscles . โฌ‡๏ธ Comment Below โฌ‡๏ธ What's you fav thing to do during your rest day? . Mine involves, chillen on the sofa, Netflix, YouTube videos, being creative with my biz and fitness plans, reading books (goals this year). . #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #mycrossfuel #crossfuel #bluearmy #bleedblue #renewwithblue #insidefitness #gnccanada #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout
PLYO DAY ๐Ÿ’ฅ FULL BODY WORKOUT. this kicked my ass. Enjoy ๐Ÿ˜œ Workout Below โฌ‡๏ธ . Warm up 5-10 mins . SEQUENCE 1 ๐Ÿ”นIce Skaters ๐Ÿ”นOverhead Medicine Ball Squats ๐Ÿ”นFrog Leaps ๐Ÿ”น Wall Sit ** 1 minute ๐Ÿ”„ 2 rounds x 20 reps each unless noted . SEQUENCE 2 ๐Ÿ”น Dumbbell Bicep Curl to Overhead Press ๐Ÿ”น Push Ups ๐Ÿ”น Dumbbell Reverse Fly ๐Ÿ”น Medicine Ball Throw to Squats ๐Ÿ”„ 2 rounds x 20 reps each . SEQUENCE 3 ๐Ÿ”น Mountain Climbers ๐Ÿ”น Dumbbell Lateral Raise Hold 1 min ๐Ÿ”น Dumbbell Front Raise Hold 1 min ๐Ÿ”น Tricep Extension ๐Ÿ”น Medicine Ball Front Raise to Overhead Press ๐Ÿ”น Dumbbell Lateral Raise ๐Ÿ”„ 2 rounds x 20 reps each unless noted . SEQUENCE 4 ๐Ÿ”น Bicycle Crunches ๐Ÿ”น Dumbbell Sit ups ๐Ÿ”น Plank Rotation 1 min each side . โš ๏ธ Cool down - Stretch 5-10 mins . ๐Ÿ’• Remember to Be Strong. Be Beautiful. Be Courageous. . โœณ๏ธ Powered by #crossfuelpureperformance preworkout and vegan raw protein ๐Ÿ™ . #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #mycrossfuel #crossfuel #bluearmy #bleedblue #renewwithblue #insidefitness #gnccanada #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout
BACK DAY ๐Ÿ‘Š FEEL THE BURN ๐Ÿ’ฅ Workout Below โฌ‡๏ธ . Warm up: 5-10 mins . SEQUENCE 1 ๐Ÿ”นAssisted wide grip pull ups ๐Ÿ”นWide later pull down ๐Ÿ”นStraight arm pulldown ๐Ÿ”„ 4 x 10 reps . SEQUENCE 2 ๐Ÿ”นSingle arm dumbbell row ๐Ÿ”นAlternative Dumbbell bicep curls ๐Ÿ”นNarrow grip cable row ๐Ÿ”„ 4 x 10 reps . SEQUENCE 3 ๐Ÿ”นCable rope hammer curls ๐Ÿ”นWeighted back extension ๐Ÿ”นPlate bicep curls ๐Ÿ”„ 4 x 10 reps . Remember to Be Strong. Be Beautiful. Be Courageous. . Powered by #crossfuelpureperformance preworkout and vegan raw protein ๐Ÿ™ . #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #mycrossfuel #crossfuel #bluearmy #bleedblue #renewwithblue #insidefitness #gnccanada #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout
Growing my baby Shoulders ๐Ÿ˜œ it's cold outside but we are getting it done ๐Ÿ’ช Workout below โฌ‡๏ธ . Warm up: 5-10 mins . SUPERSET 1 ๐Ÿ”นBarbell Military Police ๐Ÿ”นSteering Wheel Raise ๐Ÿ”„ 4 x 12 reps . SUPERSET 2 ๐Ÿ”นDumbbell Lateral Raise ๐Ÿ”นBarbell Upright Row ๐Ÿ”„ 4 x 12 reps . SUPERSET 3 ๐Ÿ”นInclined Bench Dumbbell Posterior Felt Row ๐Ÿ”นInclined Bench Dumbbell Posterior Felt Fly ๐Ÿ”„ 4 x 12 reps . SUPERSET 4 ๐Ÿ”นFlat Bench Neutral Grip Chest Press ๐Ÿ”นCable Rope Face Pulls ๐Ÿ”„ 4 x 12 . ๐Ÿ‘Š Boom ๐Ÿ’ฅ . Remember to Be Strong. Be Beautiful. Be Courageous . Powered by #crossfuelpureperformance preworkout and vegan raw protein ๐Ÿ™ . #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #mycrossfuel #crossfuel #bluearmy #bleedblue #renewwithblue #insidefitness #gnccanada #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout
CHEST & TRICEP DAY๐Ÿค˜lets get it done ๐Ÿ’ช๐Ÿ’• workout belowโฌ‡๏ธ . โœ”๏ธ Warm up: 10 mins . SUPERSET 1 ๐Ÿ”นBench Chest Press ๐Ÿ”นBench Chest Flys ๐Ÿ”นBench Neutral Grip Chest Press ๐Ÿ”„ 4 x 12 reps . SUPERSET 2 Barbell Overhead Skull Crushers High to Low Cable Flys Push-ups ๐Ÿ”„ 4 x 12 reps . SUPERSET 3 ๐Ÿ”นCable Rope Tricep Pulldowns ๐Ÿ”นBodyweight Tricep Dips ๐Ÿ”„ 4 x 12 reps . โš ๏ธ Cool down: stretch . โœณ๏ธ Powered by #crossfuelpureperformance preworkout and vegan raw protein ๐Ÿ™ #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #mycrossfuel #crossfuel #bluearmy #bleedblue #renewwithblue #insidefitness #gnccanada #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout
LEG DAY ๐Ÿค˜time to lock it in ๐Ÿ”’Workout below โฌ‡๏ธ It was hella busy at the gym today, everyone was doing legs so limited space but I told myself NO EXCUSES. Operation Australia shred is in full motion . โœ”๏ธ Warm up: 10 mins . ๐Ÿ”นSmith machine back squats ๐Ÿ”„ 4 sets x 6 reps . ๐Ÿ”นDeadlifts ๐Ÿ”„ 4 sets x 8-10 reps . SUPERSET 1 ๐Ÿ”นDumbbell Goblet squat ๐Ÿ”นWeighted overhead walking lunges ๐Ÿ”นBulgarian split squat ๐Ÿ”„ 3 sets x 8-12 reps . SUPERSET 2 ๐Ÿ”นQuad extension ๐Ÿ”นHamstring curl ๐Ÿ”นCalf raises ๐Ÿ”„ 3 sets x 10-15 reps . โš ๏ธCool down and stretch!! . โœณ๏ธ Powered by #crossfuelpureperformance preworkout and vegan raw protein ๐Ÿ™ . #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #mycrossfuel #crossfuel #bluearmy #bleedblue #renewwithblue #insidefitness #gnccanada #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout
PUSH DAY ๐ŸคŸ LETS GET IT ๐Ÿ–ค Workout below โฌ‡๏ธ . Warm up 5-10 mins . ๐Ÿ”„ SUPERSET 1 ๐Ÿ”„ ๐Ÿ”นDumbbell Overhead Press ๐Ÿ”นSeated Dumbbells Lateral Raise ๐Ÿ”นSeated Dumbbells Front Raise 3 sets x 10-15 reps . ๐Ÿ”„ SUPERSET 2 ๐Ÿ”„ ๐Ÿ”นTricep Dips ๐Ÿ”นPush Ups 2 sets x 8-12 reps . ๐Ÿ”„ SUPERSET 3 ๐Ÿ”„ ๐Ÿ”นStraight Bar Tricep Pushdowns ๐Ÿ”นSteering Wheel Front Raise and Turn 2 sets x 10-12 . Powered by #crossfuelpureperformance preworkout and vegan raw protein ๐Ÿ™ #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #mycrossfuel #crossfuel #bluearmy #bleedblue #renewwithblue #insidefitness #gnccanada #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout
What are your intentions for 2019? Describe it with one or two words below โฌ‡๏ธ . The other day @fitrockerchick posted this question and it got me thinking.. ๐Ÿค”.. the words that came up: EVOLVE & CONQUER . Why did I decide these two words? . Last year was all about being a better version of myself. I took part in two 90 day challenges, mixed it up in the gym, increased the weights that I was lifting, wasn't afraid of the squat rack, increased my running time/distance, learn about nutrition and tracking . Did I make mistakes along the way? Of course I did, if I didn't what would I learn from it? I wouldn't be where I am this year if I played it safe the whole time. We all have crsvings, we all feel lazy, or make excuses. Who doesn't? But I listened to my body and made sure to get back to it, no problem . When you realize how much you have achieved in a year, it really is amazing to see how far you have come. it makes you feel good doesn't it?? It makes you feel accomplished . I am proud for stepping over some of my fears last year but there is still more of it I must CONQUER in 2019 but we can't do that without EVOLVING. This is why I chose these two words to describe this years intentions for me . โฌ‡๏ธ So I'll ask you again, comment below what are your intentions for 2019? Describe it with one or two words โฌ‡๏ธ . Turn up the noise for 2019 goals because it's going to LOUD ๐Ÿ–ค๐Ÿค˜ . #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #mycrossfuel #crossfuel #bluearmy #bleedblue #renewwithblue #insidefitness #gnccanada #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout
LEG DAY ๐ŸคŸ it's great to be back at the gym after a few days of being sicko. ๐Ÿคง Here is part of the workout completed today. ๐Ÿ’  Ladder in and out squat ๐Ÿ’  Lunges with pulses ๐Ÿ’  Squat with push press ๐Ÿ’  Battle ropes for fun until failure. I was done after this ๐Ÿ˜‚ the ropes could barely get off the floor. It looked like loose noodles. Powered by #crossfuelpureperformance preworkout and vegan raw protein ๐Ÿ™ #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #mycrossfuel #crossfuel #bluearmy #bleedblue #renewwithblue #insidefitness #gnccanada #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout
HAPPY NEW YEARS ๐Ÿ’ช๐ŸŽ‰ 2019 is the year where we will.. . ๐ŸŽ† Knock DOWN barriers ๐ŸŽ† Kick FEAR in the ass ๐ŸŽ† Be CONFIDENT and STRONG ๐ŸŽ† Crush GOALS big or small ๐ŸŽ† Appreciate your ACCOMPLISHMENTS ๐ŸŽ† Don't be so hard on yourself ๐ŸŽ† Always keep moving at home, outside or the gym ๐ŸŽ† Keep hydrated ๐ŸŽ† Always SUPPORT others ๐Ÿ’• . New years workout Complete this workout once or repeat this workout 2-3 times. Make sure to warm up before & cool down afterwards ๐ŸŽŠ Workout CARDIO: Jumping Jacks - 60 sec BODYWEIGHT: Tricep Extension - 15 reps CORE: Bird dog - 10 each side ๐ŸŽŠ #letsgetfittogether #letsmove #keepmoving #newyearnewyou #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #mycrossfuel #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout
Let's show 2019 what we are made of ๐ŸŽ† ๐Ÿ’ช ๐ŸŽ‰ From now until new years day we will be completing three different movements each day . 1 cardio exercise 1 bodyweight/dumbbell exercise 1 core finisher โญ Complete this workout once or repeat this workout 2-3 times. Make sure to warm up before & cool down afterwards ๐ŸŽŠ Workout videos CARDIO: Jumping Jacks - 60 sec BODYWEIGHT: T Press - 20 reps CORE: Mountain Climbers - 60 seconds ๐ŸŽŠ You got this โญ #letsgetfittogether #letsmove #keepmoving #newyearnewyou #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #mycrossfuel #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout
Let's show 2019 what we are made of ๐ŸŽ† ๐Ÿ’ช ๐ŸŽ‰ From now until new years day we will be completing three different movements each day . 1 cardio exercise 1 bodyweight/dumbbell exercise 1 core finisher โญ Complete this workout once or repeat this workout 2-3 times. Make sure to warm up before & cool down afterwards ๐ŸŽŠ Workout videos CARDIO: Sprints - 60 sec DUMBBELLS : Chest Press - 15 reps CORE: Plank Rotation - 30 seconds each side ๐ŸŽŠ You got this โญ #letsgetfittogether #letsmove #keepmoving #newyearnewyou #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #mycrossfuel #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout
Let's show 2019 what we are made of ๐ŸŽ† ๐Ÿ’ช ๐ŸŽ‰ From now until new years day we will be completing three different movements each day . 1 cardio exercise 1 bodyweight/dumbbell exercise 1 core finisher โญ Complete this workout once or repeat this workout 2-3 times. Make sure to warm up before & cool down afterwards ๐ŸŽŠ Workout videos CARDIO: side to side shuffle - 60 sec BODYWEIGHT: Squat 5 reps for 5 pulses - 15 reps CORE: elbow to knee, hand to toe - 10 each side ๐ŸŽŠ You got this โญ #letsgetfittogether #letsmove #keepmoving #newyearnewyou #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #mycrossfuel #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout
Let's show 2019 what we are made of ๐ŸŽ† ๐Ÿ’ช ๐ŸŽ‰ From now until new years day we will be completing three different movements each day . 1 cardio exercise 1 bodyweight/dumbbell exercise 1 core finisher โญ Complete this workout once or repeat this workout 2-3 times. Make sure to warm up before & cool down afterwards ๐ŸŽŠ Workout videos CARDIO: High Knees - 60 sec DUMBBELLS: Arnold press - 20 reps CORE: Downward Dog crunch - 60 sec ๐ŸŽŠ You got this ๐Ÿค˜ ๐Ÿ’ช ๐Ÿ–ค โญ #letsgetfittogether #letsmove #keepmoving #newyearnewyou #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #mycrossfuel #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout
Let's keep moving into the NEW YEAR ๐ŸŽ† Are you in?! Let's show 2019 what we are made of ๐Ÿ’ช ๐ŸŽ‰ From now until new years day we will be completing three different movements each day . 1 cardio exercise 1 bodyweight/dumbbell exercise 1 core finisher โญ Complete this workout once or repeat this workout 2-3 times. Make sure to warm up before & cool down afterwards ๐ŸŽŠ Workout videos โญ CARDIO: Burpees - 60 sec . Stand straight with your legs shoulder width apart. Squat and place your hands infront of your feet. Jump back until your legs are fully extended and your body is in Plank position. Do a push up, jump forward and push through your heels to return to starting position. Repeat until completed ๐ŸŽ‰ BODYWEIGHT: 3D lunge - 10 reps per leg . Stand with your feet hip-width apart, keep your back straight, your shoulders back, and your core tight. Take a step forward and slowly bend both knees, until your back knee is just above the floor. Do not slam back knee down or use it for balance. You want your legs to create the 90 Degree angle. Stand back up and perform a side Lunge, step out to the side with your right leg, bend your right knee, and push your hips back. Return to the starting position and do a reverse Lunge by stepping back with your right leg. โญ CORE: Roll ups - 60 sec . Lay flat on your back on the mat with your legs extended and arms straight out. Slowly lift your torso up and slowly return to the starting position without slamming your body back towards the floor. Repeat until completed. ๐ŸŽŠ You got this ๐Ÿค˜ ๐Ÿ’ช ๐Ÿ–ค โญ #letsgetfittogether #letsmove #keepmoving #newyearnewyou #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #mycrossfuel #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout
Let's keep moving into the NEW YEAR ๐ŸŽ‰ Comment below "I'm in"!! Let's show 2019 what we are made of ๐Ÿ’ช ๐ŸŽ‰ From now until new years day we will be doing three movements. 1 cardio exercise, 1 bodyweight/dumbbell exercise, and a core finisher โญ You can complete this workout once or repeat this workout 2-3 times. Make sure to warm up before and cool down afterwards ๐ŸŽŠ Workout videos โญ Cardio: Inch warm - 60 sec . Don't let your hips sag and maintain a neutral spine. Engage your core muscles to stabilize the movement and walk your hands out without losing form as far as a pushup starting position. Make sure to keep Breathing, lift your heels as you walk out, keeping your toes in the same spot. ๐ŸŽ‰ BW/DB: DB W-Bicep Curls - 15 reps . Keep your knees and elbows loosely bent, engage your core muscles and keep your palms facing out. Roll your shoulders back, keep your head looking forward, while keeping your back straight. Breathe out as you lift and breathe in as you extend. โญ Core: Up & down plank - 60 sec . Engage your glutes, tighten your core, and keep your head, neck, and spine aligned. Inhale as you bend your arms towards the mat into a Plank position and exhale as you straighten your arms out and place your hands on the mat into a push up starting position ๐ŸŽŠ You got this ๐Ÿค˜ ๐Ÿ’ช ๐Ÿ–ค โญ #letsgetfittogether #letsmove #keepmoving #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #mycrossfuel #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout
Feliz Navidad Everyone ๐ŸŽ„๐Ÿ’• Hope you are all having a fantastic day with friends and family this holiday season. Make sure to enjoy the time with your loved ones. Also, I wanted to say THANK YOU to everyone who participated during the #12daysoffitmas challenge, dm me, gave me, and positive feedback. Can't wait to start new challenge rolling into the new year. Let's keep moving and grooving. ๐Ÿ’ช #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #mycrossfuel #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout #newyear #newyears #newyearnewgoals #newyearnewyou
12 DAYS OF FITMAS CHALLENGE IS OVER๐ŸŽ„ thank you to everyone who participated in the challenge with me, for positive feedback and support ๐Ÿคถ DAY 12 - Plank challenge by placing an object on your back to show you to keep your back straight and core tight ๐ŸŽ€ BENEFITS: helps to tone and strengthen your core, improve posture, increasing balance and stability. โ˜ƒ๏ธ INSTRUCTIONS: 1. Perform bird dog, alternate legs and arms. Slow and controlled. 2. Get into a push up position, and get into a Plank position. 3. Slowly return to the starting position and repeat until the set is complete. ๐ŸŒฒ FORM AND BREATHING: keep your head in a neutral position. Do not arch your back! Push your stomach towards your back so that your back in flat. Keep your core engaged and tight. Inhale as you extend and exhale as you extend. . #12daysoffitmas #12daysofchristmas #12daysofmovement #letsmove #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout
12 DAYS OF FITMAS CHALLENGE๐ŸŽ„MERRY XMAS EVE ๐ŸŽ€ this is your second last one until tomorrow, let's make Santa proud! ๐Ÿคถ HOW TO COMPLETE: I will be posting 1 exercise per day from Dec 14 - Dec 24 with the amount time or reps to complete. Benefits, Instructions, Form and Breathing listed below. ๐ŸŽ Lunge - 15 reps per leg ๐ŸŽ€ BENEFITS: help tone, strengthen and shape your legs and glutes. It also helps improve the flexibility of your hips. โ˜ƒ๏ธ INSTRUCTIONS: 1. Stand with your feet hip-width apart, keep your back straight, your shoulders back, and your core tight. 2. Take a step forward and slowly bend both knees, until your back knee is just above the floor. Do not slam back knee down or use it for balance. 3. Stand back up and repeat the movement. 4. Alternate legs until set is complete. ๐ŸŒฒ FORM AND BREATHING: Keep your weight in the front heel and make sure that when you are bending into the lunge that your front and back knees, thighs and legs form a 90-degree angle. Your front knee should not go over your toes, or your heels should not pop up off the floor. Breathe in as you lunge, and maintain a smooth and steady rhythm. ๐ŸŽ… SANTA POINTS if you comment below with "COMPLETE" or your fav holiday emoji ๐Ÿ‘‡ . #12daysoffitmas #12daysofchristmas #12daysofmovement #letsmove #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout
12 DAYS OF FITMAS CHALLENGE โ˜ƒ๏ธ๐ŸŽ„๐ŸŽ€ To keep you groovin & moving towards the holidays!! ๐Ÿคถ HOW TO COMPLETE: I will be posting 1 exercise per day from Dec 14 - Dec 24 with the amount time or reps to complete. Benefits, Instructions, Form and Breathing listed below. ๐ŸŽ DAY 10 Crunches - 25 reps ๐ŸŽ€ BENEFITS: helps to tone and strengthen your core, improve posture, increasing balance and stability. โ˜ƒ๏ธ INSTRUCTIONS: 1. Lie down on a mat, keep your knees bent and feet flat, and your hands supporting your head with elbow out. 2. Lift your shoulder and squeeze your abdominal muscle and hold for 1-2 seconds. 3. Slowly return to the starting position and repeat until the set is complete. ๐ŸŒฒ FORM AND BREATHING: keep your head in a neutral position, eyes to the ceiling, chin off your chest. Do not arch your back! Push your stomach towards your back so that your back in flat on the floor. Keep your core engaged and tight. Inhale as you extend and exhale as you contract. can perform this exercise without weights until you are comfortable with the form. ๐ŸŽ… SANTA POINTS if you comment below with "COMPLETE" or your fav holiday emoji ๐Ÿ‘‡ . #12daysoffitmas #12daysofchristmas #12daysofmovement #letsmove #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout
12 DAYS OF FITMAS CHALLENGE โ˜ƒ๏ธ๐ŸŽ„๐ŸŽ€ To keep you groovin & moving towards the holidays!! ๐ŸŽ… SANTA POINTS if you comment below with "COMPLETE" or your fav holiday emoji ๐Ÿ‘‡ . HOW TO COMPLETE: I will be posting 1 exercise per day from Dec 14 - Dec 24 with the amount time or reps to complete. Benefits, Instructions, Form and Breathing listed below. ๐ŸŽ Tricep Dip or tricep kickbacks - 15 reps ๐ŸŽ€ BENEFITS: Usually the tricep muscles do not get as much attention when working out as they should. Itโ€™s important to exercise these muscles regularly. Helps tighten the back of your arms but also work your shoulders and chest. โ˜ƒ๏ธ INSTRUCTIONS: Tricep dips: 1. Place your hands behind you onto a chair, bench, sofa, so that your fingers face forward. 2. Extend your legs or keep them closer to you but bent at a 90 degree angle. Bend your elbows. 3. Lower your body until your arms are at a 90-degree angle and your back should be straight but aligned close to the chair, bench, sofa. 4. Lift your body back up until your arms slightly straight. 5. Repeat until completed . Tricep Kickbacks: 1. With or without a weight kickback your arm and squeeze. 2. Do not swing forward and back to quickly or loosely you want the movement to be slow and controlled. 3. When you extend you should feel your tricep muscle, squeeze that mind to muscle connection. 4. Repeat until completed ๐ŸŒฒ FORM AND BREATHING: roll your shoulders back, open your chest, keep your neck nice and tall and place your hands underneath your shoulders on the surface of your choice. Inhale as you bend and exhale as you extend yourself back up. โ„๏ธ #12daysoffitmas #12daysofchristmas #12daysofmovement #letsmove #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout
12 DAYS OF FITMAS CHALLENGE โ˜ƒ๏ธ๐ŸŽ„๐ŸŽ€ To keep you groovin & moving towards the holidays!! ๐ŸŽ… HOW TO COMPLETE: I will be posting 1 exercise per day from Dec 14 - Dec 24 with the amount time or reps to complete. Benefits, Instructions, Form and Breathing listed below. ๐ŸŽ DAY 8 Push Press - 25 reps ๐ŸŽ€ BENEFITS: strengthen and defines the shoulders, and improves range of motion. Targets your shoulders, arms and upper back. โ˜ƒ๏ธ INSTRUCTIONS: 1. Stand with your feet shoulder-width apart. Hold dumbbells in front of your shoulders with your elbows pointing down and your palms facing each other. 2. Extend your arms and push the dumbbells over your head, keep your back straight. 3. Bend your elbows and slowly lower the weights to the starting position. 4. Repeat this movement until the set is complete. ๐ŸŒฒ FORM AND BREATHING: You can perform this exercise without weights until you are comfortable with the form. Keep your heels flat, knees bent, chest up and shoulders back. Breathe out as you push the dumbbells over your head, maintain a neutral back and keep your elbows close to your body. โ„๏ธ ๐ŸŽ… SANTA POINTS if you comment below with "COMPLETE" or your fav holiday emoji ๐Ÿ‘‡ . #12daysoffitmas #12daysofchristmas #12daysofmovement #letsmove #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout
12 DAYS OF FITMAS CHALLENGE โ˜ƒ๏ธ๐ŸŽ„๐ŸŽ€ To keep you groovin & moving towards the holidays!! ๐Ÿคถ HOW TO COMPLETE: I will be posting 1 exercise per day from Dec 14 - Dec 24 with the amount time or reps to complete. Benefits, Instructions, Form and Breathing listed below. ๐ŸŽ Plank - 1 minute ๐ŸŽ€ BENEFITS: develop core strength, tones the abs and improved posture and helps reduce back pain if/when done correctly. โ˜ƒ๏ธ INSTRUCTIONS: 1. Get into a push up position, with your elbows under your shoulders and your feet hip-width apart. 2. Bend your elbows and rest your weight on your forearms and toes, keep your body in a straight line. Tuck your tailbone in and keep the core tight. 3. Hold for as required. 4. Modified: Lower your knees and keep your core engaged at all times. ๐ŸŒฒ FORM AND BREATHING: Keep your core engaged, abs right and breathe slowly and deeply. Do not tuck your head or chin down, let your shoulder cave out, or dip your butt towards the floor. Keep your body in a straight line. ๐ŸŽ… SANTA POINTS if you comment below with "COMPLETE" or your fav holiday emoji ๐Ÿ‘‡ . #12daysoffitmas #12daysofchristmas #12daysofmovement #letsmove #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout
12 DAYS OF FITMAS CHALLENGE โ˜ƒ๏ธ๐ŸŽ„๐ŸŽ€ To keep you groovin & moving towards the holidays!! ๐Ÿคถ HOW TO COMPLETE: I will be posting 1 exercise per day from Dec 14 - Dec 24 with the amount time or reps to complete. Benefits, Instructions, Form and Breathing listed below. ๐ŸŽ Curtsy Lunge - 1 minute ๐ŸŽ€ BENEFITS: This movement improves muscle endurance and strength. Help improve coordination and balance as well as strengthening your glutes, hips and legs. โ˜ƒ๏ธ INSTRUCTIONS: 1. Stand with you legs hip width apart. 2. Keeping your weight on your right foot, take a step back with your left leg, crossing it behind your right. Beginners: side to side step until balance is improved Intermediate: cross step side to side Advance: jump cross step side to side 3. Lower your body by bending your knees, until your thigh is parallel to the floor 4. Return to the starting position and repeat on the other side until the set is complete. ๐ŸŒฒ FORM AND BREATHING: Keep your back flat, shoulders back, and engage your core muscles. Use the movement of your arms to gain momentum. As you become accustomed to the form, increase your speed to get your heart rate up and burn more calories. ๐Ÿ”ฅ ๐ŸŽ… SANTA POINTS if you comment below with "COMPLETE" or your fav holiday emoji ๐Ÿ‘‡ . #12daysoffitmas #12daysofchristmas #12daysofmovement #letsmove #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout
12 DAYS OF FITMAS CHALLENGE โ˜ƒ๏ธ๐ŸŽ„๐ŸŽ€ To keep you groovin & moving towards the holidays!! ๐ŸŽ… HOW TO COMPLETE: I will be posting 1 exercise per day from Dec 14 - Dec 24 with the amount time or reps to complete. Benefits, Instructions, Form and Breathing listed below. ๐ŸŽ DAY 5 - Bent Over Row - 15 reps ๐ŸŽ€ BENEFITS: helps sculpt your back, shoulders, biceps, and forearms. Strengthens your core and tones your body. โ˜ƒ๏ธ INSTRUCTIONS: 1. With or without a set of dumbbells, bend your torso forward, back straight, knees slightly bent. 2. Pull hands/dumbbells towards your waistline, while squeezing your shoulder blades. You can pull both towards you or alternate arms. 3. Slowly lower the weights to the starting position. 4. Repeat set until complete. ๐ŸŒฒ FORM AND BREATHING: pull your shoulders back, keep your head up facing forward and maintain a straight back. Exhale as you pull the dumbbells towards the waist and keep your elbows close to your body the entire movement. Inhale as you extend.๐Ÿ”ฅ ๐ŸŽ… SANTA POINTS if you comment below with "COMPLETE" or your fav holiday emoji ๐Ÿ‘‡ . #12daysoffitmas #12daysofchristmas #12daysofmovement #letsmove #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout
About last Friday though, we gathered the gym crew plus a few extra guests to join us at fitstudios to crush a killer workout. If you were lucky enough to catch a few minutes of my live stream that day you would've seen some of it passed the blurry reception lol. Results = it kicked our ass but we all stuck through it and got it done! Good job team!! Powered by #crossfuelpureperformance preworkout and vegan raw protein ๐Ÿ™ #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #mycrossfuel #crossfuel #bluearmy #bleedblue #renewwithblue #insidefitness #gnccanada #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout
12 DAYS OF FITMAS CHALLENGE โ˜ƒ๏ธ๐ŸŽ„๐ŸŽ€ To keep you groovin & moving towards the holidays!! ๐Ÿคถ HOW TO COMPLETE: I will be posting 1 exercise per day from Dec 14 - Dec 24 with the amount time or reps to complete. Benefits, Instructions, Form and Breathing listed below. ๐ŸŽ Mountain Climbers - 50 reps ๐ŸŽ€ BENEFITS: This full body movement is a dynamic, compound exercise, that works several muscles such as your abs, glutes, legs, chest, and shoulders. โ˜ƒ๏ธ INSTRUCTIONS: 1. Get into a tall plank position, place your hands slightly wider than shoulder-width apart. Keep yours toes touching the floor. 2. Bring one knee up towards the center of your stomach and then quickly alternate between legs. 3. Continue alternating until set is complete. ๐ŸŒฒ FORM AND BREATHING: Keep your core engaged, your hips low and your body in a straight line. No rounding or excessive bouncing when performing this exercise. Donโ€™t sacrifice the form for the speed and try to breathe as slowly as possible. ๐ŸŽ… SANTA POINTS if you comment below with "COMPLETE" or your fav holiday emoji ๐Ÿ‘‡ . #12daysoffitmas #12daysofchristmas #12daysofmovement #letsmove #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout
12 DAYS OF FITMAS CHALLENGE โ˜ƒ๏ธ๐ŸŽ„๐ŸŽ€ To keep you groovin & moving towards the holidays!! ๐Ÿคถ HOW TO COMPLETE: I will be posting 1 exercise per day from Dec 14 - Dec 24 with the amount time or reps to complete. Split the rep/time if you need to rest. Benefits, Instructions, Form and Breathing listed below. ๐ŸŽ Day 3๏ธโƒฃ Push Ups - 20 reps ๐ŸŽ€ BENEFITS: Helps shape tone shoulders, triceps, and glutes, strengthens chest and helps tone and tighten your core. โ˜ƒ๏ธ INSTRUCTIONS: 1. Place hands below the shoulders, slighter wider than shoulder-width apart. 2. Legs extended back on your toes, Moditified: Place your knees on the floor, cross your feet up or place them on the floor. 3. Keep your back straight, start bending the elbows until your chest is almost touching the floor. 4. Pause and push back to starting position. 5. Repeat until the set is complete. 6. Beginner push off the floor: lay flat, keep your back straight, toes on the floor, Place hands off the ground next to shoulders, slighter wider than shoulder-width apart. Push body off the floor as if you were at the bottom of a push up, extend arms straight up. Slow and controlled. ๐ŸŒฒ FORM AND BREATHING: Focus on keeping your head in line with your body. Engage your core muscles, maintain body in a straight line, inhale as you push down and exhale as you push up. To take the pressure off the wrists, place the pressure on the outside of your hands. ๐ŸŽ… EXTRA SANTA POINTS if you comment below with "COMPLETE" or your fav holiday emoji ๐Ÿ‘‡ . #12daysoffitmas #12daysofchristmas #12daysofmovement #letsmove #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout
12 DAYS OF FITMAS CHALLENGE โ˜ƒ๏ธ๐ŸŽ„๐ŸŽ€ To keep you groovin & moving towards the holidays!! ๐ŸŽ… How to complete: I will be posting 1 exercise per day from Dec 14 - Dec 24 with the amount time or reps to complete. ๐ŸŽ โš ๏ธ I realized the start date was supposed to be yesterday. so today I have posted two exercises for you to join me with. So let's get to it! ๐Ÿคถ 1โƒฃ Jumping Jacks - 1 minute ๐ŸŽ€ BENEFITS: A great full body exercise that keeps your heart rate up and actives all muscle groups. โ˜ƒ๏ธ INSTRUCTIONS: 1. Stand straight with your feet close together and hands by your sides. 2. Jump up, spread your feet and bring both hands together above your head. 3. Jump again and return to the starting position. 4. Repeat until set is complete. ๐ŸŒฒ FORM AND BREATHING: Keep knees slightly bent, engage your core and glutes and maintain your knees in line with your hips and feet. Keep your arms extended and your elbows loose during the entire exercise and maintain a steady and smooth breathing pattern. Land softly on the balls of your feet. โ„๏ธ 2๏ธโƒฃ Squats - 50 reps โ›„ BENEFITS: Tone legs, glutes, and strengthen knee muscle. If done regularly and correctly, improvements in your flexibility and balance can occur. Squats are great for getting the blood pumping through your entire body, promoting circulation. ๐ŸŽ„ INSTRUCTIONS: 1. Stand up with your legs shoulder-width apart, toes pointed straight, knees slightly bent, your arms should be extended out for balance. 2. Hinge at the hips by bringing your butt back, keep your back straight, chest up, slightly lean forward. 3. Decent into squat, stop once hip joint is slightly lower than the knees. ๐ŸŽ€ FORM AND BREATHING: Don't let the knees extend beyond your toes. Keep your feet strong onto the floor, your heel should not pop off. Inhale as you squat and exhale as you come back up to starting position. Slow and controlled pace, you will feel the burn in your legs ๐Ÿ”ฅ โ„๏ธ ๐ŸŽ… SANTA POINTS if you comment below with "COMPLETE" or your fav holiday emoji ๐Ÿ‘‡
Happy weekend ๐Ÿ™ƒ ๐Ÿ’• it's finally here!! Great pump today ~ Chest & Tricep workout by my fav @cutekatiebug 12 week training program. Fire in my muscles ๐Ÿ’ช๐Ÿ”ฅ Powered by #crossfuelpureperformance preworkout and vegan raw protein ๐Ÿ™ #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #mycrossfuel #crossfuel #bluearmy #bleedblue #renewwithblue #insidefitness #gnccanada #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout
KEEP MOVING โœจ Don't stop grooving. Listen, it's December, it's cold, it's dark earlier, there's holiday get togethers, and motivation is low. If you need to take a break or decrease the gym time, do what you need but make sure to always keep moving. Don't give up, this is the time when people fall off the fitness wagon and all goals crushed goes out the window. Keep your head up, keep positive and just keep going. #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #mycrossfuel #crossfuel #bluearmy #bleedblue #renewwithblue #insidefitness #gnccanada #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout
Switch it up โœจ it so important to try exercise that will challenge you, with proper form of course! It helps you move through plateaus during your fitness journey. . 1โƒฃ Staggered Stiff-legged Deadlift @mrs.sweendogg 2โƒฃ Deadlifts 3โƒฃ 1/2 Barbell complex @elisesbodyshop . What new workout or exercise are you are mixing into your workout routine?๐Ÿค˜๐Ÿ’œ . #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #mycrossfuel #crossfuel #bluearmy #bleedblue #renewwithblue #insidefitness #gnccanada #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout
Are you drinking enough WATER? ๐Ÿ’ฆ Did you know that . Drinking fluid during exercise and in general life is necessary to replace fluids lost during the day . This action will reduce the risk of heat stress, maintain normal muscle function, and prevent performance and focus from decreasing due to dehydration . Water also helps maintain blood volume and allows proper circulation, helps regulate our body temperature, and helps lubricate our joints and brain. As well as it helps transport nutrients to give you energy, keep your digestive system flowing and keep you healthy . If you are not properly hydrated, you may feel tired, dry mouth, have muscle cramps, dizziness, or other serious symptoms (please talk to your doctor) . As a friendly reminder, Let's all stay properly hydrated going forward โ˜บ๏ธ . Do you have a water bottle next to you, need a refill or need to go get a glass?.. Well drink up!! . Cheers to WATER *Gulp* Ahhhhhhhhh ๐Ÿ’ฆ #lovethislife #karenhfitness #getfitwithkarenh #fitnessjourney #trainwithme #fitspo #fitlife #fitnessgirl #girlswhokickass #liveforit #goodlife #goodlifefitness #bejuststrong #juststrong #juststrongclothing #mycrossfuel #crossfuel #crossfuelpureperformance #bluearmy #bleedblue #90daychallenge #insidefitness
Balance is something you do not FIND. It's something you CREATE.๐Ÿ’œ . A balanced lifestyle means to me: ๐Ÿ”น Being able to workout out a couple times a week, keeping my physical activity at a level where I feel comfortable and not physically exhausted. ๐Ÿ”น Eating healthy but not afraid to indulge in a burger or pizza here and there. ๐Ÿ”น Disconnect and socialize with friends and family. ๐Ÿ”น Working regular hours, not overtime (I need to work on work part) . It's now December, the time when everyone indulges with food, drinks and sweets during holiday parties, business lunches and get togethers. Nothing wrong with taking a bite or two. Being able to create a balanced lifestyle gives me a sense of freedom to eat comfortably outside, at home and at work. . Remember that having balance is not just in health and fitness, it's in everything we do! Make sure to create it with: ๐Ÿšซ No restrictions or doubt, no crazy diets, not showing up or skipping out on life events. Being negative towards others and yourself. โฃ๏ธBeing confident, positive, and honest. Don't be so hard on yourself. We are not perfect, so let's stop trying to be because you are not alone. Embrace the flaws and learn from it. That is how we grow. . ๐Ÿค” I'm curious, what does BALANCE mean to you? Would love to know in the comments ๐Ÿ‘‡ . #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #mycrossfuel #crossfuel #bluearmy #bleedblue #renewwithblue #insidefitness #gnccanada #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout
Rowing through the week ~ Hope everyone is having a great start to the new week. I'm here taking it day by day, as work is getting busier. trying to be consistent with training. There will be days when I can't go during my lunch hour so I may have to adjust my workout routine to after work or take a break and that's ok. If you feel that way too, just know your not alone and we are just going to get up and workout the next day. #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #mycrossfuel #crossfuel #bluearmy #bleedblue #renewwithblue #insidefitness #gnccanada #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout
LET'S KEEP MOVING ~ SO YOU CAN KEEP GROOVIN ~ Listen, I understand the weather here is getting colder. Don't let your progress hault because of the weather. Yes, there are days when even I don't want to go to the gym because I have had a busy day at work or I'm just not feeling it. That's fine, just remember to get back to it the next day or GO. Again, minimal 30mins of activity like stretching, home workout, yoga, resistance band exercises, walking, running or skip rope is great alternative if you can make the gym. YOU GOT THIS ๐Ÿ’ช๐Ÿ’• Workout in Video (๐ŸŽถ Not the King. ๐Ÿ‘‘ My Go Away Dream) Grab a barbell medium weight and dumbbells ๐Ÿ”น Heavy weights: 4-6 reps each exercise ๐Ÿ”น Medium weights: 6-8 reps ๐Ÿ”น Light weights: 9-12 reps Deadlifts Bent over row Bicep curls Upright rows Push Press Single arm push press Back Squat Alternating lunges ๐ŸŒ€ Powered by @crossfuelpureperformance preworkout and vegan raw protein ๐Ÿ™ #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #mycrossfuel #crossfuel #bluearmy #bleedblue #renewwithblue #insidefitness #gnccanada #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout
That's a wrap to my #90daychallenge #90daychallenge #90daytransformationchallenge with @crossfuelpureperformance @crossfuelblack @inside_fitness @gnccanada ๐Ÿ’ช I learned a lot during the 90 day training program and it was definitely a challenge. It had a lot of ups and downs but that is the learning process. My strength and power definitely improved. I am happy with my progress and I'm loving this phase. I can't wait for the next phase and challenge. Thanks again to the brands who teamed up and put this together. I also want to say that I'm so proud of other transformation I have seen so far. Amazing job ๐Ÿ’ช ๐Ÿ–ค Powered by #crossfuelpureperformance preworkout and vegan raw protein ๐Ÿ™ #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #mycrossfuel #crossfuel #bluearmy #bleedblue #renewwithblue #insidefitness #gnccanada #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout
Tomorrow is the last day of the #90daychallenge with @crossfuelpureperformance @crossfuelblack @inside_fitness @gnccanada ๐Ÿ’ช I'll be posting my transformation photo tomorrow. Stay tuned! ๐Ÿ’• So, I forgot my gym pants today. I didn't have time to run back to work so I made no excuses and worked out in my jeans ๐Ÿ˜…๐Ÿ‘– I know to some that might be gross but I told myself no excuses! ๐Ÿ˜ค I can't believe how far I've come but this challenge had its up and down but that is just how things go. It can't go perfect all the time. That's why it's called a challenge. This was the hardest 90 days I have done. Without mistakes, we wouldn't learn and gain that knowledge. I can't wait to see where the next few months take me. new program, fresh start. Lets do this. Powered by #crossfuelpureperformance preworkout and vegan raw protein ๐Ÿ™ #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #mycrossfuel #crossfuel #bluearmy #bleedblue #renewwithblue #insidefitness #gnccanada #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout
๐Ÿ”ฅ Fire Burning Core Circuit ๐Ÿ”ฅ These 4 exercises will get you. Try this out next time and let me know what you think. How to below ๐Ÿ‘‡ Elbow to Knee / Hand to Toes Crunches Crunchy Frog Crunches *stretch it out after each circuit* Start with 10 reps each exercise, once you complete a circuit decrease the number of rep by 2. Example: 8, 6, 4 2. Done! For Extra Fire ๐Ÿ”ฅ decrease the number of reps by 1 each. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Done! ๐Ÿ”‘ Remember to BREATHE ๐Ÿคช ๐Ÿ”ฅINHALE when you EXTEND ๐Ÿ”ฅEXHALE when you CONTRACT #90daychallenge #90daytransformationchallenge with @crossfuelpureperformance @crossfuelblack @inside_fitness @gnccanada ๐Ÿ’ช Powered by #crossfuelpureperformance preworkout and vegan raw protein ๐Ÿ™ #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #mycrossfuel #crossfuel #bluearmy #bleedblue #renewwithblue #insidefitness #gnccanada #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout
Sometimes you only have 30 mins to crush a workout and get back to work. So I did this sequence: Arnold Press Push Press Front Squat Alternating Lunges Repeat circuit x 3. Afterwards we did a fire burning core circuit. I'm going to feel those tomorrow ๐Ÿ”ฅ๐Ÿ˜… I'm so close to the finish line of my #90daychallenge #90daytransformationchallenge with @crossfuelpureperformance @crossfuelblack @inside_fitness @gnccanada ๐Ÿ’ช Powered by #crossfuelpureperformance preworkout and vegan raw protein ๐Ÿ™ #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #mycrossfuel #crossfuel #bluearmy #bleedblue #renewwithblue #insidefitness #gnccanada #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout
Todayโ€™s workout โ€“ Descending Debauchery. Anything 20 descends by 2, anything 10 descends by 1. 20 Double leg exhanges 10 Box Jumps 10 Push ups 10 Bicep curls 20 Jumping Jacks 10 Burpees 10 military push ups 10 full sit ups 20 Alternating Jump lunges 10 knee tuck jumps 10 grass hopper leg exchanges 10 elbow to knee crunches #90daychallenge #90daytransformationchallenge with @crossfuelpureperformance @crossfuelblack @inside_fitness @gnccanada ๐Ÿ’ช Powered by #crossfuelpureperformance preworkout and vegan raw protein ๐Ÿ™ #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #mycrossfuel #crossfuel #bluearmy #bleedblue #renewwithblue #insidefitness #gnccanada #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout
Sometimes you just have to skip into the week like.. ๐Ÿ˜‚ My girl knows what's up. ๐Ÿค˜ ๐Ÿ–ค Happy Monday. Hope you all have a great start to the fitness week today. Starting off strong, end even stronger ๐Ÿ’ช #90daychallenge #90daytransformationchallenge with @crossfuelpureperformance @crossfuelblack @inside_fitness @gnccanada ๐Ÿ’ช Powered by #crossfuelpureperformance preworkout and vegan raw protein ๐Ÿ™ #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #mycrossfuel #crossfuel #bluearmy #bleedblue #renewwithblue #insidefitness #gnccanada #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout
You deserve to feel STRONG, you deserve to feel CONFIDENT, you deserve to reach your GOALS. It took me SIX years of trial & error to learn how this fitness journey worked. I did not know what I know now. I used to go on bodybuilding.com and find fitness plans that were not my fitness level, for my body type or my goals. I wasn't fully invested in the fitness plans so I never completed the full training from start to finish. I did not have proper guidance to show me the right form - from the wrong form. I didn't know the exercise names, what muscles are being used, how many reps/sets I should do, I didn't even get near the weights! I used to be intimidated by the machines at the gym. I would say to myself.. What the heck is this contraption?!? I put my legs where and do what with this?!.. and you are trying so hard to not look like a newbie. I used to think that everyone in the gym was looking at me and judging me. When In reality no one was looking. It was all in my head. To be honest with you, till this day I'm still working on a few fears to get EVEN MORE confident in the gym. It's a working progress. So one day, I told myself I wanted to change all that. I wasn't seeing results, my food choices weren't the best, and I wasn't focused. I wanted that ACCOUNTABILITY, I wanted to gain CONFIDENCE, I wanted to feel STRONG. Best of all I wanted to CHANGE. I know this journey can seem so out of reach at times but I also know how amazing it feels when you accomplish and get to your goals. Every time I reach a milestone in my journey, I continue to work on the next. It is important to understand that living a healthy lifestyle is NOT a short term moment in your life. This is a long term investment. Something ๐Ÿ†• is brewing and coming ๐Ÿ”œ stay tuned!!!! ๐Ÿ’ช โฌ‡๏ธ Comment below or DM ME ๐Ÿ“ฉ How can I help you conquer your FEARS. What FEARS do you have at the gym? #90daychallenge #90daytransformationchallenge with @crossfuelpureperformance @crossfuelblack @inside_fitness @gnccanada ๐Ÿ’ช Powered by #crossfuelpureperformance preworkout and vegan raw protein ๐Ÿ™ #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness
We took a chance and went outside for a RUN. The sun was shinning and even though is was windy the breeze was cool. I love changing up the workout once an a while to give myself a bit of a challenge. Today we ran 6.5K in โŒš 38:53. ๐Ÿ˜ฐ I was getting tired around 6K, I did not want to stop though or else I wouldn't move. I really enjoyed it and had fun. ๐Ÿ™ƒ Definitely nice to get away from the office, away from the desk and computer, change of scenery, get some fresh air, and have fun while running with the crew. I think this might be our last outdoor run before the weather really changes. โฌ‡๏ธ Comment below what new challenges or new workouts you will be trying? Or what other workouts you LOVE to go back to? โฌ‡๏ธ #90daychallenge #90daytransformationchallenge with @crossfuelpureperformance @crossfuelblack @inside_fitness @gnccanada ๐Ÿ’ช Powered by #crossfuelpureperformance preworkout and vegan raw protein ๐Ÿ™ #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #mycrossfuel #crossfuel #bluearmy #bleedblue #renewwithblue #insidefitness #gnccanada #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday
Hey, I wanted to remind you that it's ok to own up to the negative thoughts that you may have. I know this because I've been there too. We should never shame ourselves, judge ourselves, think less of ourselves. Do not let these thoughts overpower you, do not let that effect your actions. It's important to talk about this, to stop and think about how you got to this point, it's good to acknowledge the negative thoughts in your mind because you will realize you don't have to listen to it. It's time to get your health back on track. Think about your goals and what you want to achieve. now you can empower yourself on your negative thoughts. Don't use that negative voice to destroy you, use it to empower and change you. your mindset shift is so important to your health and fitness journey, you can be consistent at the gym, have the right gear, but if your mindset is not there, it will take you longer to move forward to your fitness goals. It's ok if you fail. If you can turn that into empowerment and motivation that creates a mindshift change. In order to have self-awareness we have to be honest with ourselves. we need to be honest of where we are at. to have transformation, in order for you to love your body, we need acceptance, we need awareness, we need traction. Appreciate yourself ๐Ÿ’š I'm here to help YOU find this strength within yourself. Comment below what your struggle are and if you are ready to finally take control of your life. If you need help, I'm here to help you. ๐Ÿค˜ #90daychallenge #90daytransformationchallenge with @crossfuelpureperformance @crossfuelblack @inside_fitness @gnccanada ๐Ÿ’ช Powered by #crossfuelpureperformance preworkout and vegan raw protein ๐Ÿ™ #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #mycrossfuel #crossfuel #bluearmy #bleedblue #renewwithblue #insidefitness #gnccanada #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday
I am so happy & proud of the FIRST group of NEW certified trainers of the @strive_life Level 1 Foundation Course. Thank you so much to the coaches and to @ryancaicco for the guidance and support. Today was so informative and I can't wait to share the knowledge I learned today and most importantly the fundamentals movements with my FIRST clients. My goal this year was to get certified and I DID!!! I started my fitness journey a few years ago but in February of this year is when I created this account for one reason: to help women feel confident and comfortable when being in the gym, lifting weights and owning their space. I also want to get help women to keep moving, feel Inspired and change that mindset. My journey so far has been such an amazing experience. Today I was able to connected with a team of people that inspire me and were so helpful. I can't wait to see where this take me!!!! I have so much planned for the near future ๐Ÿ”ฎ #Strive #striveforgreatness #striveforlife #Toronto #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitnessjourney #bejuststrong #getstrong #fitlife #workout #fitness #fitnessmotivation #fitgirl #juststrong #strongwomen #certifiedtrainer #personaltrainer
Sometimes the best workouts are when you don't want to go or don't know what to do. You make something on the spot and it turns out to be an intense workout. Today's workout was all upper body strength, focusing on form, reps, and mind to muscle connection. Let me tell you my core was on fire ๐Ÿ”ฅ ๐Ÿ”ฅ ๐Ÿ”ฅ #90daychallenge #90daytransformationchallenge with @crossfuelpureperformance @crossfuelblack @inside_fitness @gnccanada ๐Ÿ’ช Powered by #crossfuelpureperformance preworkout and vegan raw protein ๐Ÿ™ #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #mycrossfuel #crossfuel #bluearmy #bleedblue #renewwithblue #insidefitness #gnccanada #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout
The wolverine - that's what I like to call these. ๐Ÿคฃ We are in Windsor today as we went to Detroit to see a show. This goodlife gym was beautiful ๐Ÿ–ค We crushed a great upper body + core workout today ๐Ÿ’œ๐Ÿค˜ #90daychallenge #90daytransformationchallenge with @crossfuelpureperformance @crossfuelblack @inside_fitness @gnccanada ๐Ÿ’ช Powered by #crossfuelpureperformance preworkout and vegan raw protein ๐Ÿ™ #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #mycrossfuel #crossfuel #bluearmy #bleedblue #renewwithblue #insidefitness #gnccanada #fitfam #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #workout
Went to my first @soulcycle class and though it was challenging it taught me to keep going and keep pushing. Trying new workouts have made my fitness journey so much better and enjoyable. I love challenging myself and seeing how far I keep going. How will you challenge yourself this weekend? Even if it's walking for 30 mins, working out at home for 15-30 mins or doing Bicep curls or shrugging with grocery bags. Have fun this weekend ๐Ÿ™ƒ ๐Ÿ’• #90daychallenge #90daytransformationchallenge with @crossfuelpureperformance ย @crossfuelblack @inside_fitness @gnccanada ๐Ÿ’ช ๐ŸŒ€ Powered by #crossfuelpureperformance preworkout and vegan raw protein ๐Ÿ™ #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #mycrossfuel #crossfuel #bluearmy #bleedblue #renewwithblue #insidefitness #gnccanada #VeganRawProtein
Keep going, and don't worry about your speed, weight lifted and bodyweight. You're making progress, even if it doesn't seem like it. Forward is forward no matter what! Don't give up, I'm telling you just keep going. I know It is not easy, and it takes time but with consistency your progress will show, I promise ๐Ÿ’™ #90daychallenge #90daytransformationchallenge with @crossfuelpureperformance @crossfuelblack @inside_fitness @gnccanada ๐Ÿ’ช Powered by #crossfuelpureperformance preworkout and vegan raw protein ๐Ÿ™ #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #mycrossfuel #crossfuel #bluearmy #bleedblue #renewwithblue #insidefitness #gnccanada #VeganRawProtein
One step at a time. One day at a time. One hour at a time. Don't think about what can happen in a month. Don't think about what can happen in a year. Just focus on the hour in front of you and do what you can to get closer to where you want to be. #90daychallenge #90daytransformationchallenge with @crossfuelpureperformance @crossfuelblack @inside_fitness @gnccanada ๐Ÿ’ช ๐ŸŒ€ Powered by #crossfuelpureperformance preworkout and vegan raw protein ๐Ÿ™ #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #mycrossfuel #crossfuel #bluearmy #bleedblue #renewwithblue #insidefitness #gnccanada #VeganRawProtein
Curl for the girls ๐Ÿ’ช ๐Ÿ’œ home workout for your Biceps just grab a pair of dumbbells, a pillow and chair ๐Ÿ’ช workout below ๐Ÿ‘‡ Complete 10-15 reps for each exercise. Repeat 3-4 times Bent over lateral raise Bicep curls Bent over rows W curls Push Press Seated concentration curl One-Arm preacher curl Hammer curls One-arm row Music by ๐ŸŽถ Not The King. ๐Ÿ‘‘ - Pill R /B Powered by โœณ๏ธ #crossfuelpureperformance preworkout and vegan raw protein ๐Ÿ™ #90daychallenge #90daytransformationchallenge with @crossfuelpureperformance @crossfuelblack @inside_fitness @gnccanada ๐Ÿ’ช #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #mycrossfuel #crossfuel #bluearmy #bleedblue #renewwithblue #insidefitness #gnccanada #gymshark #gymsharkwomen #liftthecity #lifttoronto #Toronto #homeworkoutsrock #homeworkouts
Team workouts are the best ๐Ÿ”ฅ Switching up the workout routine at the gym and getting a group together is inspiring and motivating. Today we did a team circuit (which is recorded in this video) and at the end we have a fun Olympic match that can get a bit competitive lol Team Circuit 3 box jumps 2 push ups 3 Bicep curls 5 stage hops 2 squats 5 stage hops 2 Burpees Walking lunges across the room 1 pop up Sprint to the starting point ๐ŸŽถ Not The King. ๐Ÿ‘‘ - Faded Powered by โœณ๏ธ #crossfuelpureperformance preworkout and vegan raw protein ๐Ÿ™ #90daychallenge #90daytransformationchallenge with @crossfuelpureperformance @crossfuelblack @inside_fitness @gnccanada ๐Ÿ’ช #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #mycrossfuel #crossfuel #bluearmy #bleedblue #renewwithblue #insidefitness #gnccanada
Cardio/Arms/Absโšกthis workout literally got me sweating buckets๐Ÿ˜ฐ ๐Ÿ”ฅExercises in video posted below ๐Ÿ‘‡full workout in my IG story ๐Ÿ‘†๐ŸŽถ Not The King. ๐Ÿ‘‘ - Pill R/B 50 second Interval Training 50s Treadmill Run 50s DB Lateral raises 50s Treadmill Run 50s DB Arnold Press 50s Treadmill Run 50s DB Lateral to Front to Lateral 50s Treadmill run 50s DB Front raises 50s Treadmill Run 3 min abs 1 min Elbow to knee, hand to toes 1 min Ball pass from hands to feet 1 min 90 Degree crunch for 5, extend legs slowly Powered by โœณ๏ธ #crossfuelpureperformance preworkout and vegan raw protein ๐Ÿ™ #90daychallenge #90daytransformationchallenge with @crossfuelpureperformance @crossfuelblack @inside_fitness @gnccanada ๐Ÿ’ช #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #fitnessjourney #bejuststrong #mycrossfuel #crossfuel #bluearmy #bleedblue #renewwithblue #insidefitness #gnccanada
Chest and Tricep โœณ๏ธ work out below ๐Ÿ‘‡ How to: Complete 10-12 reps for each exercise. Repeat each Superset 3-4 times. Superset 1 ๐Ÿ”นSkull Crushers ๐Ÿ”นChest Press ๐Ÿ”นChest Fly Superset 2 ๐Ÿ”นNeutral Grip Chest Fly ๐Ÿ”นPush Ups ๐Ÿ”นBodyweight Dips #90daychallenge #90daytransformationchallenge with @crossfuelpureperformance @crossfuelblack @inside_fitness @gnccanada Powered by #crossfuelpureperformance preworkout and vegan raw protein ๐Ÿ™ #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #fitnessgirl #fitnessjourney #bejuststrong #fitfam #getfit #liveforit #goodlife #mycrossfuel #crossfuel #bluearmy #bleedblue #crossfuelpureperformance #renewwithblue #juststrong #insidefitness #gnccanada #VeganRawProtein #crossfuelblack
Total Body Circuit๐Ÿ”ฅWorkout below๐Ÿ‘‡how I got the music to match my moves. No idea but it's cool ๐Ÿ˜Ž ๐ŸŽถ Not The King. ๐Ÿ‘‘ - Pill R/B. How to: Complete each exercise in 30-60 seconds.Use any weight. Repeat circuit 4-5 times ๐Ÿ”นKettlebell swings or dumbbells swings (I need to work on my kettlebell workouts. I don't think tossing the weight in the air is recommended I only did this for a few seconds for fun. my form looks off but practice makes perfect ๐Ÿคช) ๐Ÿ”นBox jumps (slow and controlled, at whatever height. don't rush through this as you can trip, no Bueno ๐Ÿ‘Ž) ๐Ÿ”น Renegade row into pushups (I like to pause a little at the bottom of the pushup to feel that burn and make it slightly challenging ๐Ÿ’ช) ๐Ÿ”น Goblet squat (with or without weight, slow and controlled, pause at the bottom when your hips are slightly below your knees, feel that burn ๐Ÿ”ฅ) ๐Ÿ”น Skip rope/jumping jacks/running in place #90daychallenge #90daytransformationchallenge with @crossfuelpureperformance @crossfuelblack @inside_fitness @gnccanada Powered by #crossfuelpureperformance preworkout and vegan raw protein ๐Ÿ™ #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #fitnessgirl #fitnessjourney #bejuststrong #fitfam #getfit #liveforit #goodlife #mycrossfuel #crossfuel #bluearmy #bleedblue #crossfuelpureperformance #renewwithblue #juststrong #insidefitness #gnccanada #VeganRawProtein #crossfuelblack
Happy Thanksgiving Canada ๐Ÿ for today's home workout I wanted to switch it up by using a resistant band. Workout below ๐Ÿ‘‡ 10 Single arm row 10 Single arm Bicep curl 10 Band pull downs behind head 10 Ws 12 Single leg Donkey kicks 12 Single leg Lunges 15 Bridge 5 In and out squats and 5 pulse Alternate arm/leg. Repeat twice for each side. ๐ŸŽถ : Faded ๐ŸŽค : Not The King. ๐Ÿ‘‘ #90daychallenge with @crossfuelpureperformance @crossfuelblack @inside_fitness @gnccanada Powered by #crossfuelpureperformance preworkout and vegan raw protein ๐Ÿ™ Wearing @pumawomen sports bra and @fammesportswear blue leggings #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #bluearmy #bleedblue #mycrossfuel #renewwithblue #insidefitness
The last few reps are challenging but remember to breathe, pause, and focus. You got this. ๐Ÿ’™๐Ÿค˜ #90daychallenge with @crossfuelpureperformance @crossfuelblack @inside_fitness Powered by โœณ๏ธ #crossfuelpureperformance preworkout and vegan raw protein ๐Ÿ™ Wearing @oldnavy active wear long-sleeve #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #bluearmy #bleedblue #mycrossfuel #renewwithblue #insidefitness
You are powerful, beautiful, brilliant and brave. Go prove it to yourself today ๐Ÿ’™ During this time I have been reflecting a lot on myself and how I am feeling throughout this #90daychallenge with @crossfuelpureperformance @crossfuelblack @inside_fitness and its been a big learning experience as it is with any new experience. Dont forget to reflect on your journey and how far you have come. Make sure to check in on how you feel internally and externally. Progress takes time and remember to be patient. We are stronger together ๐Ÿ’ช๐Ÿ’™ Powered by #crossfuelpureperformance preworkout and vegan raw protein ๐Ÿ™ Wearing @oldnavy active wear long-sleeve @bejuststrong leggings KHERNANDEZ10 saves you ๐Ÿ’ธ #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #workout #fitness #getfit #liveforit #gymmotivation #strongwomen #strongtogether #strongerthanyesterday #bluearmy #bleedblue #mycrossfuel #renewwithblue #insidefitness
Back gainz is becoming my favourite body part to workout. I love the challenge it gives me. One of my goals is to build a nice sculpted back and I know this will take time. So, Let's get to work ๐Ÿค˜๐Ÿ–ค๐Ÿ’ช ๐ŸŒ€ Powered by โœณ๏ธ #crossfuelpureperformance preworkout and vegan raw protein ๐Ÿ™ #90daychallenge with @crossfuelpureperformance @crossfuelblack @inside_fitness ๐Ÿ’ช #lovethislife #karenhfitness #getfitwithkarenh #fitnessjourney #bejuststrong #fitfam #getfit #liveforit #gymmotivation #strongtogether #insidefitness #bleedblue #bluearmy #teamhernandez #renewwithblue #mycrossfuel #crossfuel #crossfuelpureperformance
I'm baaacck!! It feels good to back at the gym and crushing a workout in today ๐Ÿ’ช๐Ÿ–ค Legg day!! I know it's been a while since my last gym post but last week was a bit crazy ๐Ÿคช but I learned something that you tend to forget when you are always go, go, go. . Did I miss the gym? . Yes . Did missing the gym ruin my progress? . No . Did I gain weight or loss muscle? . No . If you need to take a break from your busy life and schedule than it's ok to do so . Don't beat yourself up about it . Make sure you take the time to rest, refocus, recovery physically and mentally . Stay on your meals portions and foods but don't go overboard . Remember, it's ok!!! Just get back and crush it . Powered by #crossfuelpureperformance preworkout and vegan raw protein ๐Ÿ™ . Day 39 of the #90daychallenge with @crossfuelpureperformance @crossfuelblack @inside_fitness ๐Ÿ’ช ๐Ÿ–ค ๐Ÿค˜ . #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitnessjourney #fitness #bejuststrong #fitfam #getfit #liveforit #gymmotivation #strongtogether #renewwithblue #bluearmy #bleedblue #mycrossfuel #teamhernandez
Start where you are, use what you have and do what you can. Our paths are different and the chapter we start on are sometimes never the same. The first step is believing in YOU and setting attainable goals. It doesn't matter what season we are in and when everyone is working out. Focus on you and when you feel comfortable. Even if it's 5-30mins a day, every little bit counts. Let's GET FIT ๐Ÿ’• #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitlife #fitnessgirl #fitnessjourney #bejuststrong #fitfam #dailymotivation #getfit #liveforit #strongtogether #strongerthanyesterday #workout #outdoorworkout #hiking #ontario #ontarioparks #discoverontario #sightseeing
8 REPS WORKOUT will make you feel the burn๐Ÿ”ฅ Sometimes I only have 30-45 mins to crush a workout at the gym and I feel like most of you are in the same boat as me. I created this full body workout for you all with that time limit in mind. So, If you are ever unsure what to do at the gym, don't have a workout plan, what body part to focus on, don't have that much time. Try this one! I love crushing the 8 REP WORKOUT when I need a quick gym session because I know it will.. โœ”๏ธ kick my ass โœ”๏ธ make me sweat โœ”๏ธ and most importantly, make it count ๐Ÿ‘Š All you need is a barbell and dumbbells or dumbbells only. Complete 8 reps for each exercise and move on the next until you finish the set. Repeat the set three times and your done! Workout below ๐Ÿ‘‡ WARM UP 30s Jumping jacks 30s Squats 30s Pendulum lunges 30s Push ups X Repeat 2 8 REPS WORKOUT 8 Stiff-legged deadlifts 8 bent over rows 8 Upright rows 8 push press 8 back squats 8 walking lunges 8 Bicep curls 8 lateral raises 8 front Raises 8 tricep kickbacks each arm X Repeat 3 Rest in between each set. Don't forget to drink water ๐Ÿ’ฆ and breathe!! Let me know if you try this and tag me if you'd like. You got this ๐Ÿค˜ ๐Ÿ–ค Powered by #crossfuelpureperformance preworkout and vegan raw protein ๐Ÿ™ #90daychallenge with @crossfuelpureperformance @crossfuelblack @inside_fitness ๐Ÿ’ช ๐Ÿ‘– @fammesportswear ๐Ÿ‘Ÿ @underarmourca #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitnessjourney #fitness #fitlife #workout #bejuststrong #fitfam #getfit #liveforit #goodlife #mycrossfuel #crossfuel #bluearmy #bleedblue #crossfuelpureperformance #renewwithblue #insidefitness #femmesportswear #femme
Discovering your inner layers is a liberating experience which allows you to create meaningful solutions. ๐Ÿ”น What do I mean by that? ๐Ÿ”น Well, ask yourself this: why do you workout? Why have you not workout yet? What are you fearful of? What's holding you back? ๐Ÿ”น 1๏ธโƒฃ First layer - what I tell people 2๏ธโƒฃ Second layer - what I tell myself 3๏ธโƒฃ Third layer - the real reason 4๏ธโƒฃ Fourth layer - the deep dive reason why you have this fear or negative connection to this goal ๐Ÿ”น Try this and let me know what you are struggling with and how I can help ๐Ÿค— as I know how intimidating the fitness world may look and not knowing where to start. If we can build from the ground up, your foundation will be great. We are in this together, never alone. #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitnessjourney #fitspo #bejuststrong #fitfam #getfit #liveforit #goodlife #mycrossfuel #crossfuel #bluearmy #bleedblue #crossfuelpureperformance #renewwithblue #insidefitness
And one day she discovered that she was fierce, strong, full of fire, and that not not even she could hold herself back because her passion burned brighter than her fears ~ Mark Anthony Day 27 on the #90daychallenge with @crossfuelpureperformance @crossfuelblack @inside_fitness ๐Ÿ’ช ๐ŸŒ€ Powered by #crossfuelpureperformance preworkout and vegan raw protein ๐Ÿ™ #lovethislife #karenhfitness #getfitwithkarenh #trainwithme #fitspo #fitnessjourney #fitness #fitnessmotivation #bejuststrong #fitfam #getfit #liveforit #goodlife #mycrossfuel #crossfuel #bluearmy #bleedblue #renewwithblue #insidefitness
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