Only 8 weeks.
30-40 minutes a day.
4 days a week.
I mean who doesn’t have time for that?!?!? I’ve LOVED this program because of the flexibility.
It’s challenged my strength training & my cardio. It’s been awesome.
The thing that’s kept me 100% focused from day 1 until today.
Being a COACH and leading by example.
The best form of accountability in my opinion is to do it no matter what, inspire others to join you, you can’t help others if you yourself aren’t willing to do the work 🤷🏻♀️ Tomorrow night at 8:30pm our team will be hosting our Insiders Sneak Peek into coaching! If you’ve been watching on the sidelines, you’ve been curious, then now is the BEST time to reach out!
Comment 🙋🏻 to be part of the invite! #nofilter #8weeks #leowife #twinmama #twinmom #sweatisgoodforthesoul #changeyourlife #strongeroninside #results #liift4results #strongereveryday #joelfreeman
🚨 AWESOME DEALS AHEAD 🚨
(and maybe a partially sappy post!) We are coming into October, which means it's my 1 year Anniversary with this amazing company (October 26th to be exact!) Pictures are of me at the very beginning of my journey up until this last Sunday (September 23.) There have been many ups and downs this last year but with the support from YOU guys, I keep pushing forward to become a better version of myself. Am I where I want to be on my journey? No, actually far from. BUT have I already come a long ways from where I was? YES! And I'm not looking back and I'm pushing myself to keep going! .
October also happens to be the month where LIIFT4 is available to EVERYBODY! That is the program I just completed and I loved it so much that I am going to do it again and I want YOU to join me! So, in recognition of my 1 year anniversary, I have some sweet deals for you!
1. Challenge Pack - If you sign up for a challenge pack with me, you will be put into our Accountability group AND you will be put in a drawing to win a tub of Energize (pictured)! It is all natural pre-workout, or Liquid Gold as I call it.
2. Beachbody on Demand - Do you just want access to all workouts but not the extras? This one is for you. Anyone who signs up for BOD will get a sample of Energize, a water bottle, AND will be put in our Accountability group.
3. Do you already have your own workout routine but just need an extra push or support? No problem! If you ask to be in our Accountability group, you will get a sample of Energize. *For those who sign up for a Challenge Pack but do not win the drawing, you will get a sample of Energize and a water bottle. *You do not need to have a Beachbody account to be in our Accountability group.
So who's ready to join in?!
🔸️October 8 is the deadline for these sweet deals!
For those wanting to try LIIFT4, Prep week starts next Monday and we will start the workouts the week after (October 8th). Get in before it's too late! (Can you tell I'm a little excited? 🤩😉) #letsmakeadeal #whyhaventyoujoinedmeyet #whatsstoppingyou #oneyearanniversary
HEY MAMACITAS OUT THERE! We’re partnering with @theriveryoga
to host this year’s “Strong as a Mother” Summit on OCTOBER 21st. A mini-retreat where you can unplug, fill-up, and be supported with other mamas and mamas-to-be. We’re all in this together! (...And hint: We’re hosting the relaxation room this time around. Did someone say massages?!) 🤰 For more information and to sign up, head to this link 👉: https://bit.ly/2D3sLJ5
If you want to build solid mass naturally, then you’re going to have to ditch those silly isolation exercises and bands and get some bread and butter, heavy compounds under your belt. The exercises that are the most uncomfortable are generally the ones people shy away from the most. These are the ones that produce the greatest stress and stimulus on the body and hormonal response. I never do arm isolation exercises. Never. What I do is pull-up variations, dips, overhead presses, squats, bench, deadlift, rows, Olympic lift variations. All horrible, all difficult but all rewarding. Pull-ups and dead’s will give you forearms like bowling pins (as well as developing so many more muscle groups), pull-ups will give you bulging bi’s, dips and overhead pressing will develop your shoulders and tri’s, squats (heavy) will give you (strangely) huge bicep pumps as well as working nearly every muscle in the body. Deads and rack pulls develop the whole posterior chain and build massive backs. So get out of the comfort zone, ditch the isolation stuff (unless you’re a fine tuning stage competitor) lose the machines and learn correct technique and form on some tried and tested compounds. (Some of the greatest Olympians were former powerlifters 😉💪🏻)
#powerlifting #strength #strengthtraining #gym #muscle #fitness #fitnessmotivation #strong #squat #bench #deadlift #motivation #dedication #nevergiveup #strongereveryday
I tore an upper glute muscle back in March that prevented me from squatting. Didn’t matter if it was a bar, hack squat machine, or Smith machine- I couldn’t put any weight above 185 on my back without pain. It was upsetting because squats used to be my favorite lift; however, I’d rather be able to walk comfortably than squat 300+ lbs but have to crawl everywhere.
So I went in and decided to see what my body could handle- no expectations.
My form suffered once I got beyond 225- my butt would drive up first (aka Stripper Squats). I’ll chalk that up to lack of practice. It’ll take some time to train myself to brace my core and drive my legs properly for heavy squats.
Beyond the form and a bit of grind, I can’t believe how easy 275 felt beltless, sleeveless, and preworkout-less. In fact you might be able to hear me exclaim “holy shit” at the end...
Ya girl might be making a comeback... #worldaintready #jk #weakaf
Hey guys, meet Ruby! 😁
Ruby has been working with me throughout the summer to alleviate chronic back pain while improving movement capabilities. Our mission is to accomplish this through movement.
We move each joint every single session. We perform slow movements every single session. We work on balance and power development every single session. The snippets in this video are a prime example of some of the movements we perform together.
By using @functionalrangeconditioning
principles and applying slow, controlled and unloaded movements, we’ve made great strides with her degrees of freedom and pain levels. We’ll keep you posted on Ruby’s progress as time goes on! 😁💪🏼 #cspfamily #controlyourself
More compound moves!!!! 💪😉 Here's your chest and Back workout!!! This week I'm featuring butt kick moves each day to help you get results in less time. Woop woop!!!! Are you totes excited? Bc I am. .
🙌1 Chest Press Bridge 🙌2 Renegade Rows
🙌3 Side To Side Push-Ups
🙌4 Wide Back Rows In Lunge (R)
🙌5 Bent knee Chest Flys + Heel Taps
🙌6 Back Flys in Lunge (L)
🙌7 Plank to Superman
🙌9 Wide Pushups
🙌10 Superman Lat Pull Downs .
Aim for 1 minute each, 15 second rest. 2 sets total! Like this workout!? Join me VIRTUALLY (for booty and core) every Tuesday at 12pm est in my PATREON GROUP (go to highlights for info) 😉😉😉
#sweatwithsarah #thesweatlifewithsarah #fitgirlvids #girlswholift #whstrong #fitgirlvideos @fitgirlvideos #strongereveryday #strongnotskinny
Why is it important to do the cool down after a workout?
After any aerobic activity, the blood is pooled in the extremities, and the heartrate is elevated. The purpose of the cool-down is to bring the heartrate down to near-normal and to get the blood circulating freely back to the heart. Stopping abruptly could result in fainting or place undue stress on the heart.
¿Por qué es importante estirarse después de un entrenamiento?
Después de cualquier actividad aeróbica, la sangre se agrupa en las extremidades y la frecuencia cardíaca se eleva. El propósito del enfriamiento es reducir el ritmo cardíaco a casi normal y hacer que la sangre circule libremente de regreso al corazón. Detenerse abruptamente puede provocar desmayos o estrés excesivo en el corazón.
#fitmomof2 #myhappyplace #fitness4life #strongisbeautiful #trainhardfeelgood #cooldown #fitcouplesrock #unstoppable #TheRosas
You want a TWO MONTH MEMBERSHIP FOR FREE?! Great, then keep kickin’ ass throughout this challenge! 💪 What’s been your favorite challenge to cross off thus far? We’re loving those 5AM classes over here! 🙋♀️
Day 41 of my 80 day program is in the books ✔️
Most people assume that to “get fit” you need to spend hours at the gym with a personal trainer. I’ve been following at-home-workouts for almost 2 years now, and I’ve seen my greatest growth pressing play in my condo gym. No guesswork about what I should be doing.
The biggest thing I’ve learned is that there really is no such thing as having #mondaymotivation
Find something you enjoy doing, create a habit, and go after your goals 👊
It’s not always easy to workout. Sometimes work is freaking crazy and you have 8 million things to do when you get home. Only to get home and find your house a mess, something rotting in the refrigerator, and having no food in the house to cook for dinner. 🙈 The easiest thing to skip is your workout, especially when you didn’t feel like doing it to begin with. In all actuality, THAT workout is the one thing you SHOULDNT skip. Take 25 minutes for yourself. Not just for your physical body but for your MIND & SOUL. You won’t regret it. ❤️ Happy Monday!
Hello tricep 👋...I keep working on you but I don't feel like you're doing your part!! Please stop being difficult and go through a growth spurt already!!
HAPPY MONDAY & FALL! 🍁🍂 Part of my 3 year journeys with my company all started because I wanted to be Helping others (and myself!) overcome all that goes with being over weight. Helping to eliminate the negative mindsets, emotional eating, stress eating and yo yo dieting in order to just LIVE LIFE HEALTHY AND HAPPY WITHOUT ANXIETY is MY JAM!!! I was blown away by the interest in my SUCCESS group for my NUTRITIONAL BOOTCAMP in May, and I’m offering it again!! My inbox is loaded with messages from people with amazing stories who want freedom from the:
Stress surrounding food & weight
Endless meal prep
Give us all the food freedom!!!!!! I'm offering a private support group starting October 1st and looking to support as many of us who are ready to start fresh and clean with their lifestyle!! #nutritionalsupport #weightlossjourney #striveforprogress #yoyodieting
Ask me two months ago if I could lift 15lb weights & I’d laugh in your face 🤦🏼♀️ Ask me today and I’d flex my bicep and say HECK YEAH I CAN! 💪🏼✨
Round two of LIIFT4 has shown me that I am the strongest I have ever physically been!!! That strength gives me confidence & instills a deeper love for my body as I realize that I am always growing into a better woman physically & mentally.
If you’ve been watching my journey and want to experience this kind of growth within yourself I’d love to chat with you! The official launch of LIIFT4 starts October 1st & id love to start setting goals with you now! So message me girl 💕 Are you going to choose one day or Day 1?
#liift4 #loveyourbody #strengthtraining #selfconfident #strongereveryday
Someone is always watching!
After a few weeks of letting myself fall into a old habits.. this morning I threw on some Tony Robbins, busted out a workout, threw on a cute outfit and totally owned the day! ✌🏼 As I was listening to Tony Robbins this morning, it became so crystal clear to me how EVERYTHING in our lives is created through the thoughts we have an the actions we take ✨
Three years ago - I have ZERO idea what personal development even meant 🤷🏼♀️ And here I am 3 years later and it is the one thing that can turn a bad day good, help you perform at your optimum level and truly change your ENTIRE life! 🙏
Over my years of coaching, mindset is the one common element that 99% of my clients struggle with (myself included at times). So my goal each and every single day is to even help ONE person to shift their mindset and find eternal happiness in life, love and business! 🙌🏼 .
#mindset #postivevibes #strongereveryday #personaldevelopment #lifeiswonderful #surroundyourselfwithgoodpeople #confidence #takingcareofyou #lovelife
Ya girl feeling good! I was able to do every workout for a full one minute and lift heavier weights!! Yaaaaassssss!!! 👍💪🙌
Friends, FEAR is not the ENEMY! Fear is what will PUSH you to HUSTLE when the PRESSURE sets in -- to work harder than your competition, to grind when it'd be much easier to SLEEP. .
I used to RUN from fear, thinking if it caught up to me I'd be done for... and then one day I decided to turn around and face my fears HEAD ON --- and in that moment, everything has changed! I now look for & LEAN INTO MY FEARS --- knowing it's my greatest teacher! Knowing it refines me, gives me the opportunity to grow stronger and inevitably prepares me to become who I need to be to DO what I am on this Earth to do!
Oh yes, fear is scary friends... we ALL feel it -- but avoiding it will undoubtably lead you down a path MUCH SCARIER than facing it ever will. Be brave, dig deep within yourself - STOP waiting for the "right time" the "safest route" the "best choice" - and JUMP IN! I think you will come to realize when you RUN towards fear -- it is WAY more scared of the EMPOWERED version of YOU than YOU should be of IT!
Do you know what’s cool? Doing your own thing, being your own person, owning you and your lifestyle. Do what makes YOU happy❤️🤗
I started my journey with bodybuilding and tracking macros and I love where it took me. I needed the bulk. But then I got to a place where I wanted to stop tracking. Then I wanted to add in cardio and cut a bit which turned into me wanting to just live which turned into me wanting more muscle. And if I’m being honest, sometimes it scared/scares me to share that I was stepping away from what it seemed like so many people were doing. I didn’t want to track macros anymore in an industry where so many people tracked to bulk/cut. Although I never say never, I don’t ever plan to compete but I’m surrounded by so many who do. I switched styles of training, my mindset, and my goals. But at the end of the day, I realized that it doesn’t matter if I’m different as long as I’m happy with what I’m doing. If I lose followers because I’m changing, that’s okay! I’m here to be me😇 I eat foods that make me feel good, and I eat a lot. My training is a mix of bodybuilding, powerlifting (focus on strength and maxes in bench, squat and deadlift), Olympic lifting, and power/agility (jumping and sprints). I’m happy and confident in the athlete and person I’m becoming. Who knows what kind of eating, training, tracking that I’ll do in the future but wherever my journey takes me I’m going to proudly own it❤️
So here’s your reminder that:
▪️You don’t have to follow everyone else, you can do your own thing
▪️You don’t have to stick to just one style, type of training/eating, thing, etc., you can do and be more than one thing
▪️You don’t have to stay to what you’ve been doing, you can change it up