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Chelle Kraus  Assistant PT Manager @ MLHF&W Personal Trainer GAINS CITY brand ambassador - 'BATGIRL' ๐Ÿ‹๐Ÿปโ€โ™€๏ธ

http://www.gainscity.com/

Pallof press is one my favorite exercises. I often use this with my clients and I love when itโ€™s in my own training program. There are so many variations and ways to make it more/less challenging and really allows clients to actually feel their โ€œcore.โ€ Here are two of my favorite versions. Remember to engage not just your abdomen, but also you glutes, quads, shoulders and back. Keep your ribs down and a neutral pelvis (no arch in your lower back). Make sure to breath through your belly and focus on that stability ๐Ÿ‘Œ๐Ÿผ #fit #fitfam #fitspo #fitchick #fitfreak #humpday #core #fitandinked #gym #instafit #fitness #workout #motivation #train #lift #positivevibes #stability #abs #grind #gains #gainscity #eatsleeptain #getMADfit #trainsmart #fitnessmotivation

There will always be obstacles in your way. You can let them stop you, or you can move past them and grow. The choice is yours โœŒ๐Ÿผ #fit #fitfam #fitness #fitnessmotivation #goals #gains #gainscity #strong #workhard #train #positivevibes #fitfreak #girlswholift #staystrong #motivation #grind #beastmode #dreambig #fitchick #instafit #igfitness

#sundayfunday workout! Front racked reverse lunges, horizontal TRX rows, and pike pushups... enjoying some extra seasonal calories but not missing a workout. Stay the course, stay focused and get your butt to the gym. Put those calories to work ๐Ÿคช #feedme #fitfam #fitspo #fitness #motivation #gains #gainscity #shelifts #lift #beastmode #hardwork #fitfreak #grind #girlswholift #getMADfit #workoutmotivation #positivevibes #fitandinked #instafit #igfitness #fitlife

Itโ€™s our birthday ๐ŸŽ‚ ๐Ÿ‘๐Ÿผ๐Ÿพ๐Ÿ‹๐Ÿปโ€โ™€๏ธ! Today @mlhfitandwell is 1 year old :). Canโ€™t believe it, this year flew by. Cheers to a great year of growth and to many more #fit #fitfam #fitspo #personaltrainer #train #traininsane #gym #gymlife #birthday #workout #fitchick #healthy #lift #grind #gains #gainscity #beastmode #inspire #proud #transformationtuesday #motivation

Impromptu before bed yoga sesh. Was inspired by my girl @sarasmilesalot323 with all her fantastic yoga posts! I am NOT bendy or flexible and have a hard time doing exercise that is relaxing/meditative. But this is something I NEED both physically and mentally. Do things youโ€™re not good at- thatโ€™s the shit you need the most ๐Ÿ™Œ๐Ÿผ thanks bean for the inspiration โค๏ธ #motivation #yoga #fit #fitness #fitfreak #motivationmonday #namaste #fitandinked #ialmostfellover #severaltimes #workout #flow #healthy #train #hardwork #gains #gainscity #strong #yogatime #workoutroutine #goals #goodnight

Super excited to finally get a session in with @m.a.d_fit_perform this week! Working with a pause below the knee and desperately trying to keep the bar closer ๐Ÿ˜ฌ. This week was better than last week. Still working and tweaking things. Itโ€™s great to work with someone who keeps you positive. I get frustrated super easily and constantly get in my own head. Coach is there to keep me focused and on track ๐Ÿ™๐Ÿผ๐Ÿ™Œ๐Ÿผ๐Ÿ‹๐Ÿปโ€โ™€๏ธ #fit #fitfriday #getMADfit #fitness #lift #beastmode #gains #gainscity #strong #instafit #fitfreak #girlswholift #workout #train #traininsane #hardwork #progress #eatsleeptrain #motivation #flexfriday #fitandinked #workinprogress

Decided to challenge myself with a squat hold and a overhead hold to challenge my stability. Been working to correct my anterior pelvic tilt and improve core stability both in a squat and overhead. Going to continue to do this and add time, a little weekly challenge for myself ๐Ÿ’๐Ÿปโ€โ™€๏ธ Whatโ€™s your challenge ? #challengeaccepted #fit #fitfam #fitspo #squat #instafit #beastmode #gains #gainscity #strong #lift #shelifts #workout #humpday #workoutwednesday #motivation #mindset #progress #fitnessmotivation #fitchick #getMADfit #train #gym

Clips from my turkey ๐Ÿฆƒ day workout. Some fails, some solid reps, some cracking knees (Iโ€™ve had that since childhood ๐Ÿคท๐Ÿปโ€โ™€๏ธ) but Iโ€™m getting more comfortable. Looked at my first ever clean video, it wasnโ€™t till then when I noticed how much progress Iโ€™ve made. Practice is ๐Ÿ— #getMADfit #fit #fitfam #fitspo #fitness #lift #shelifts #girlswholift #strong #gains #gainscity #beastmode #transformationtuesday #progress #positivevibes #mindset #workout #squat #clean #motivation #workhard #gym #fitfreak

I love doing get-ups. They challenge everything - strength, stability, mobility... and above all they require constant focus. I can easily get distracted when I workout at work, sometimes itโ€™s the hardest place to focus. Focus is a hell of a thing, I find it makes or breaks my training. I need to put more effort into focusing on myself completely for that one hour and forget everything else ๐Ÿคฏ #fit #fitfam #fitspo #focus #getMADfit #fitness #beastmode #turkishgetup #hardwork #gains #gaincity #flagnorfail #strong #staystrong #instafitness #train #traininsane #workout #motivation #positivevibes #lift #girlswholift #fitfreak #fitnessmotivation

Havenโ€™t spend time upside in awhile. Sometimes itโ€™s a good way to clear my head, or a way to see something differently. And sometimes, thatโ€™s just what I need โœŒ๐Ÿผ #fit #fitfam #fitspo #fitfreak #grind #gains #gainscity #getMADfit #fitness #motivation #upsidedown #positivevibes #workout #train #instafit #fitandinked #girlswholift #strong #mystrongmoment #inspire #fridayvibes

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