fit_by_melanie fit_by_melanie

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Melanie  β€œShe opens her mouth with wisdom, and the teaching of kindness is on her tongue.” Proverbs 31:26 @godfathermma πŸ’ CPT & coach #food, #fitness & #fun

Hello #fitfam πŸ‘‹πŸ½ the other Day I posted a question in my IG story, and everybody voted for a full #shoulder #workout. Also- the first video has a tricep exercise in it. Always good to hit those bad boys frequently :) β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
The key to #delt development is consistency, frequency and #training all areas of your #shoulders including your upper chest! β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”-
Above is some demos of staple #exercises I use plus a full workout to try! If you like it let me know and I will share more of my own plans. πŸ‹πŸ»β€β™€οΈ #sharingiscaring and I’m all about helping people transform, learn and enjoy new things! β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
If you have questions on some of the exercises listed feel free to message me or comment below!
#deltday #freeworkout #moveoftheday #workoutoftheday #trainsmart #bodybuilding #bikini #bikinigirl #iifym #motivation #flex #flexfriday #fbf #fitspo #fitness #fitforlife

Happy #humpday #fitfam 🐒 wrong animal but I feel this emoji relates better to my #booty growth πŸ€·πŸ»β€β™€οΈ. β€”β€”β€”β€”β€”β€”
Unless you never play on social media (hello your here today! πŸ‘‹πŸ½) you’ve heard and seen that #reversehypers are great for warming up, burning out and even super setting into your #glutetraining days. β€”β€”β€”β€”β€”β€”β€”
πŸ‘†πŸ½πŸ‘†πŸ½ some variations to try! Wider feet and heels towards each other, frog kicks, flutter kicks and single leg. Single leg is πŸ”₯. β€”β€”β€”β€”β€”β€”β€”β€”-
Try these on your next #bootybuilding session. Tip- make sure pad is set to give your hips full range of motion, press hips into pad (or counter/bench at home!) and lead with your heel. You will see my head pop up- that’s when I pressed in and flexed that heel. Insta πŸ”₯πŸ”₯ on my cheeks. β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”-
#tryit #personaltrainer #sharingiscaring #themoreyouknow #buildabutt #bikinigirl #bikinigirlsbelike πŸ‘πŸ€³πŸ½ #trainsmart #workout #fitspo #instagood #bodybuilding

#currentsituation #flexing harder to see my #abs but they are still hanging on! β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
Weight 99-100lbs depending, BF 15-16% with visible #musclegrowth πŸ™ŒπŸ½ #slowandsteady working on building my body for 2019 shows. I refuse to step on stage with the same shape and size. Time to grow. πŸ’ͺπŸ½πŸ–€ β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
#leangains are possibly #fitfam natural, steroid free, keeping body fat in check. #health first and a good rest and reset period of me. Needed. Mental and physical gains happening. β€”β€”β€”β€”β€”β€”β€”β€”β€”-
Im not one to justify getting thick when not prepping for the stage. If you know me, you know I maintain a certain level of #fitness year round. It’s not for everyone. Some people need more body fat to feel good and want to eat without restrictions. For me, as I follow a 100% #flexibledieting approach during preps, I loose the need to over indulge in EVERYTHING. Yes I over eat and even loose my restraints around 🍻🍩πŸͺ from time to time, but as ya’ll know- a day of over eating won’t make you instantly fat. Just as a day of eating light won’t make you instantly slim. It’s a #fitlifestyle not a fit moment. I preach this, practice this and teach this. Hope everyone’s week has started our amazing!! Find your reason and stay their #fitfriends #personaltrainer #knowledge #mondaymotivation #motivation #absarecool #donutsarecooltoo #fitspo #fitspiration #inspiration #fit

Hello #fitfam πŸ‘‹πŸ½ I had someone request a post on the difference between rest days and #activerest days. People’s definition maybe different and vary based on individuals beliefs and level of #training. Here is how I break it down- β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
#restday is a day you do no #physicalexercise nothing that tears muscles up or increases heart rate in the pursuit of #exercise β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
#activerestdays Are days where the individual does a form of exercise that doesn’t tear down #muscle but helps flush out lactic acid and helps repair from intense training. Generally for my clients I recommend 1 active rest day and 1 full rest day every 7-10 days β€”β€”β€”β€”
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”.β€”β€”β€”β€”β€” If someone is pushing for muscle growth but also working on fat loss and extremely sore I often recommend an active rest day every 3 days or so. .......... if #gains are the goals a full rest day every 3 days is beneficial. β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”-
Common active rest exercises- easy pace runs, easy yoga class, swimming,hikes, bike rides, MISS or LISS cardio, foam rolling and stretching are often parts of active rest days as well. It should be something that helps you heal and feel good post doing. If your drained after, you pushed to hard! β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
What are your go to active rest activities? Hope this helps those of you confused on the difference! If you have questions- ask me!
#flex #advice #fitspo #fitness #fitforlife #exercisemotivation #sharingiscaring #themoreyouknow #educate #toeachhisown #workout #motivation #fit #trainertips #personaltrainer #knowledge

#tbt the only time you should ever look back.... is to make sure the judges are paying attention. #heygirl #lookbackatit #bodybuilding #bikinievolution β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”-remember we all start somewhere.... this was a second place look.... newbie competitors do not have it easy now-a-days.... everyone comes in looking #conditioned and #musclular πŸ™ŒπŸ½πŸ’ͺ🏽 just means our sport has evolved and the training/diet protocols have changed. My best advice- don’t do a quick cut. Take time to build your body and intake up before you break it down. Slow and steady #fitfam πŸ₯—πŸ’. β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” #throwbackthursday #nutrition #naturalathlete #personaltrainer #flexibledieting #bikinigirl #npc #npcbikini #neverstop #ilovebodybuilding #progressnotperfection #pinkbikini #blondehair #npcflorida #circa2014

#transformationtuesday 10 years apart. Same girl. Same location (Vegas vacation vs resident). -
Even at 24 I was very aware of #nutrition and #exercise. #personaltrainer in both pics.... focused on clean eating and cardio vs. #flexibledieting & #weighttraining β€”β€”β€”β€”β€”β€”β€”β€”β€”-
Both are #healthy and #happy. Both of my shapes are earned through hard work and determination. One is my preference and took me years to get to. #naturalathlete β€”β€”β€”β€”β€”β€”--
Changes take time and consistency. Stick to your plan #fitfam. Work with those who have not only #transformed others but who have experience on themselves & can relate to your process and struggles. If it was easy to be #superfit everyone who walk around #ripped and #shredded. πŸ’ͺ🏽. It’s not easy to even be #fit ❗️❗️it takes work! (Hello WORK-out) πŸ‹πŸ»β€β™€οΈπŸ˜„. #fitforlife #fitspiration #bikini #flex #transfirmation #progressnotperfection #progress #muscles #bodybuilding #gymmotivation #motivation #gymtime

Hello #fitfam πŸ‘‹πŸ½ I’ve been playing with some new exercises and mixing them in with some staples lately.
The video shows 4 exercises I did in a #giantset this am. ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️ πŸ–€First is one I’ve shared before but with #rows adding in for some #backwork . Cable/banded #jumpsquats with row. ▫️▫️▫️▫️▫️▫️▫️▫️
πŸ–€2nd one is banded/cable resisted squats w/hip tuck and wide rows to target my #reardelts. The key is to tuck and squeeze that #booty. ▫️▫️▫️▫️▫️▫️▫️▫️
πŸ–€ 3rd #exercise is a lunge twist with overhead shoulder press. ▫️▫️▫️▫️▫️▫️▫️▫️
Final move shown is the lunge twist with a TIGHT hip thrust and #glute squeeze. Lemme tell you.... the twist and squeeze gets my booty πŸ”₯ and so sore the next few days. ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️
Give this circuit abs try and feel your whole body light up. πŸ’ͺ🏽πŸ”₯ #fitspo #fitforlife #fitspiration #bikini #bikinigirl #npcbikini #homegym #homeworkout #bands #bootybuilding #fullbodyworkout #conditioning #training #personaltrainer #fit #fitness

Oh almost missed #nationalbikiniday 😱 a nice #throwbackthursday combined with #bikinigirl fun. I can scout the internet and easily find 100’s of pics of me #backstage at shows making faces, throwing up a✌🏽 or a πŸ’ͺ🏽,sticking out my tongue and just basically #photobombing everyone around me β€’
Life is too short to take yourself too seriously. Especially when hardly clothed, covered in a horrible tan, wearing more makeup than anyone should ever wear and surrounded with dozens of #beautiful women. Many who are very nervous! I love to laugh and never hold back. #iamwhoiam 🀣. #throwbacks #bikini #npcbikini #backstagepass #purple #sparkle #laugh #silly #lifestyle #fitspo #fitfam #fitspiration #bodybuilding #training #coach #prepcoach #flex

Happy 4th of July #fitfam πŸŽ‡πŸŽ† What are everyone plans for today?! Mine? Lots of #coffee and #Jesus cause this mama is so spent already! #momlife but it is the #bestlife. ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️
Lots of work this am and then off to slang some #fireworks to support my kiddos #gymnastics team. βšͺ️βšͺ️βšͺ️βšͺ️βšͺ️βšͺ️ βšͺ️βšͺ️βšͺ️βšͺ️
I wanted to share a few of my go to #coffee orders. I am a PNW girl and was raised on quality #espresso. Don’t shove your water down, flavorless caffeine at me. πŸ™…πŸ»β€β™€οΈ #nothanks. ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️
These are my summer sips
My go to @coffeebeanlv 1) 32oz cold cup, 2 shots decaf 2 shots regular, my own milk and sweetener, ice in last (trust me) and topped with heaven aka #whippedcream 2) #coldbrew with a splash of half and half and my own sweetener. #yummy βšͺ️βšͺ️βšͺ️βšͺ️βšͺ️βšͺ️βšͺ️βšͺ️βšͺ️βšͺ️βšͺ️βšͺ️ @starbucks 1) Trenti iced pineapple or strawberry iced tea with SF vanilla NO liquid cane sugar. 2) 4 shots espresso 1/2 decaf w/ 1 pump skinny mocha, 4 pimps sf vanilla, splash 1/2n1/2 w/ice in last. Topped with cold foam subbing SF vanilla. 3) cold brew w/sf vanilla and same cold foam as πŸ‘†πŸ½πŸ‘†πŸ½ ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️ Any other yummy spot- espresso w/sf flavor, splash cream (if I dont bring my own milk/cream/flavor) and topped with ☁️. Hot or iced. Always with the whip. #worthit. βšͺ️βšͺ️βšͺ️βšͺ️βšͺ️βšͺ️βšͺ️βšͺ️βšͺ️βšͺ️βšͺ️βšͺ️βšͺ️
What are some of your go to drinks? #sharingiscaring πŸ™ŒπŸ½ remember when enjoying your coffee fix- keep the caffeine in check. Opt for half caff when you can and if you don’t like/know their options for #macrofriendly sips, bring your own! It’s ok to be #extra. It’s your money and drink! ❗️❗️❗️

#motivation. It comes and goes. What do I personally do when I need a kick in the butt?
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Change my scenery and get some new #gymswag Is there anything more #motivating that putting on a pair of #whitepants πŸ–€ I think not. They show all your any β€œproblem” areas. 😱 lol but eh love my #basic Colors. These are from @victoriassecret And are 100% squat proof and have pocketsπŸ™ŒπŸ½. β€”β€”β€”-β€”β€”β€”β€”β€”
New gym, new plan written out and new pants. #happydance and feeling #pumped for a productive week. Hope ya’ll have everything set and ready for a good holiday week! #4thofjuly is a favorite holiday for me! πŸŽ†πŸŽ‡ β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”-
#bodybuilding #fitspiration #fit #flexibledieting #gym #swolfie #gymrat #bikinigirl #npc #npcbikini #vegasstrong #muscles #murves #progressnotperfection #training #personaltrainer #onlinecoach@a

Hello #fitfam ❗️❗️ #abs on another level! My #client @jamiebond01 is one of my #athomeworkout ladies and her #progress is amazing. β€”β€”β€”β€”β€”β€”β€”--
Jamie and I have been working together for a long time and as everyone, she goes through her seasons of #fitness levels. When this mama decides to turn it up a notch her #body responds so well. β€”β€”β€”β€”β€”β€”β€”β€”
This is because she takes care of her insides and outsides. Stays mentally grounded, pushes in her gym but also knows when to take a break and rest. Eats a #flexibledieting #lifestyle and allows her self to have cocktails and treats when she really wants them. She is a #perfect example of how to live a #balancedlife πŸ™ŒπŸ½ β€”β€”β€”β€”β€”β€”β€”β€”-
I’m excited to see what she achieves the next few months as we focus on growing a little more #muscle and continue to being those abs out! βš’β—οΈ -
#fitness #fitnessmotivation #mommyabs #fitmom #bikinibody #workout #motivation #progresspics #iifym #flexibledieting #macros #micros #personaltrainer #trainsmart #onlinetraining #fitspo #fitspiration #bodybuilding #prepcoach

Hello #fitfam πŸ‘‹πŸ½πŸ‘‹πŸ½ found this older clip of a #superset I recorded and never shared! β€”β€”β€”β€”β€”--
Seated cable overhead #shoulder press with cable #biceps curls....... β€”β€”β€”β€”β€”β€”
with the press you’ll see my position is almost in a slight decline. This allows the front of the #delts to engage more and build that rounded shoulder cap
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The curls are at an angle and the stretch is great in this position! #tryit on your next #shoulderworkout or #armworkout day! #fbf #training #fitforlife #fitness #fitspo #workoutmotivation #muscle #motivation #fit #leanbody #goals #iamwhoiam #bodybuilding #bikinigirl #prepcoach #personaltrainer #cpt #iifym

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