#charlestonfitness

MOST RECENT

Do you set weekly goals? I’ve decided to commit to not sweating the small stuff! Life is so precious to worry about little things that honestly likely don’t matter. What’s your goal this week? .....
Here’s to an amazing week celebrating my youngest son’s 6th birthday 🎂 and heading into week 2 of our #backtosweatchallenge2018 at @barrecode_charleston. 👊

There should be no differentiation between strength and mobility work in training programs, for 99% of people. If you want to move and feel good, this rule applies to you. Most people have a very limited amount of time each day to train, exercises need to be picked accordingly that accomplish both.
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A favorite exercise I use with my remote clients is the #cossacksquat. This is a great exercise to build #lowerbody #strength and #mobility, while staying injury free.
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Start in a wide stance, squat down to one leg, doing your best to keep the heel down on the floor while the opposite leg stays straight. The variation I am demoing is using a barbell on my back but you can load this just about anyway that you see necessary. Pause for a moment at the bottom then stand back up and repeat side-to-side for multiple reps.
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Pay close attention to my non-squatting leg, see how the foot stays flat on the floor. When I start people out with cossack squats(there are other exercises to build up to this one in order to keep people #healthy) I always have people begin with this version. As opposed to the version that as you squat down that non squatting legs foot turns to point up towards the ceiling.
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The variation I am demoing places more of an emphasis on the adductors where as the second variation I just described places more emphasis on the hamstrings. Most people will automatically turn their foot with this exercise because they are attempting to move in the path of least resistance. Meaning there adductors are more problematic then their hamstrings. Later down the road once athletes have regained functional adductors I then have them turning their foot in the bottom position.
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This exercises along with all its progressions and regressions are being programmed in my #lowerbackpain restoration program as well as a 30 minute/day Rebuild yourself program that will be up on my site soon, for people that their main goal is to move well and are short on time.

It starts with you! Remember what others think about you is none of your business. Their doubts, negative comments or thoughts don’t stop you from your goals.... guess what does stop you?!? YOU. It’s your disbelief in yourself!! Whether they believe in you doesn’t matter BUT remember it’s the fact that you believe in yourself is all that matters
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“I am going to show you just how great I am” ~Muhammad Ali #happysundays

Late rainy evening not stopping these diehards... greats stadium training today!

Wine Down Wednesday for my debut ride? Yeah, I could get down with that. •
🍷This Wednesday.
🍷6:30pm.
🍷Book those bikes and invite your friends (newbies ride free)! •

#charleston #mountpleasant #charlestonfitness #charlestonspin #workoutthenwine #cyclebar

#MEALPREPSUNDAY | The lunch menu this week is chicken taco bowls 🌮... this is such a quick and easy prep. Chicken is in the Instant Pot and will be in its own separate containers for reheating each day at lunch. Perfectly fresh and healthy for under 450 calories. *
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#instantpot #cleaneating #cleaneatingrecipe #chickentacobowl #healthyeats #cleaneats #mealprep
#fitfluential #fitwife #fitmommy #fitmomsofig #fitmom #fitstagram #igfit #instafit #fitfam #fitnessgoals #fitnessblogger #fitness #gymselfie #gymblogger #gymjunkie #gymbunny #charlestongirl #charlestonfitness #charlestonsc

Morning bridge workout. 💪🏻🏃🏼‍♀️ Did you get a chance to go outside this weekend? .
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#workouts #fitover40 #keepmoving #healthylifestyles #wellnessadvocate #charlestonfitness #chslife #stayactive #southerngirl #walkingworkout #morningslikethis #liveauthentically

Oh meal prep Sunday how you save me during the week! When I joined this program, meal prep was, well, overwhelming. I tried to overthink, over plan, and over buy which just led to frustration and wasted foods 👎🏼.
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Now I grocery shop on Friday and have my “go to” snacks lined up for the week. I try to cook my proteins on Sunday (unless it’s fish). 🐠 I let the girls help pick the side dish for dinners because I refuse to make multiple dishes between our girls and Jason/I meals. .
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But if you are just starting see if these easy tips help!
1. Hard boiled eggs (see previous post for Best HOW TO)
2. Chopped cucumbers or carrots for snacking
3. Slice bell peppers and hummus
4. Wash fruit and store
5. Instapot boneless skinless pork chops or Crockpot chicken
6. Dinner: roast veggies
7. Make Quinoa (great addition to salad or side for dinner) .
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ALWAYS involve the kiddos! The more they help (or in most cases make mess) the more likely they are to eat! #everyoneshappy .
#breaktheroutine #newhabitsnewresults #clemsonalumni #makeitalifestyle #youarestrongerthanyouthink #charlestonfitness #mealprepforsuccess #kidfriendlyfood #postpartumbelly #changeyourperception

Congrats @mirindacarfrae and @tointri 🎉🎉🎉 We loved cheering for you both from here in Charleston and seeing your 1st place overall wins! Thank you for being the role models you are in sport and in life for TRIathletes of all ages!!! 🇺🇸🇦🇺❤️ #triathlonfamily #protriathletes #inspireothers #rolemodels #leadbydoing #swimbikerun #ironmanaugusta 💕Baby Izzy is as cute as ever!💕
📸 @jpc_123

#BEACHDAYS | I know I said I love fall, and I truly do, but there is a bitter sweetness to it because that means my summer beach days are coming to an end for a while. Admittedly, I didn’t make it out to the beach that much this summer and I hate that. This summer flew by. We still have another month or so of warm weather though, and I am planning to get out there at least once a week for a run or stroll. But as far as sunbathing, not much time left for that. The beach is my happy place. I mean, you can still bet on me bundling up in the winter to head out there just to gaze at the sea...and of course throw in a few handstands 😜
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#beachbabe #fitfluential #fitwife #fitmommy #fitmomsofig #fitmom #fitstagram #iopbeach #igfit #instafit #fitfam #fitnessgoals #fitnessblogger #fitness #beachvibes #vitaminsea #sundayvibes #riseandgrind #gymlife #gymselfie #gymblogger #gymjunkie #gymbunny #charlestongirl #ladiesthatlift #beachworkout #charlestonfitness #charlestonsc #beachhandstand

Hey Charleston peeps, do not forget that strong (wo)man training is this afternoon. Take some time to pick up heavy stuff. Check it out for just a $20 drop fee!!! Coach Erin @green_nutrition_ will be there to guide you! #charlestonfitness #igfit #strongmantraining #youcantoo💪 #westashley #sundayfunday

Day 23 09/12/2018

Had my first two intro classes at @crossfit_north_charleston this week and they were awesome loving Crossfit. worked on my techniques for compounds then did a variation of Murph. Cooled down and then did an ab workout which was harder then normal after the workout

300 meter run
20 ring rows
20 push ups
50 squats
300 meter run

Hanging leg raises(3x10)
Wood choppers(3x10)
Suitcase(3x10)
Stability Ball Transfer Crunch( 3x12)




#journey #lovefitness #fitnesslife #charlestonfitness #bodyweight #abdayeveryday #wcbj #fitnesschallenge #progress #absworkout #grind #hustle #neverslowdown #selfimprovement #influencer #theprocess #overcomeyourself #charlestonsc #inspiredaily #murph #crossfitcharleston #gains #deserveit #makeitsimple #shoes #physique #technique

There are many mental and physical benefits to kickboxing. 9Round is a great stress reliever and calorie burner!

https://www.9round.com/fitness/Charleston-SC-x4829 -No Class Times
Show up on your schedule. A new circuit starts every three minutes. Time wasted: ZERO!
-Personal Trainers Included
Trainers are always there to guide, motivate and push you to get the most from every workout. -Workouts Change Daily
Get Fit, Never Hit
#9round #charlestonsc #charlestonfitness #downtowncharleston #getfitnothit #9roundnation #veteranowned #kickboxingfitness #sweatisfatcrying #cofc #thecitadel #musc #lowcountry #palmetto #9rounddowntown

What’s your goal? Do you want to get faster or loose weight? Do you want to get stronger? No matter the goal Coach Shannon @coachshannonibcf and the rest of the @iron_bridge team like Coach Pat @patrickyib can help you! Here is coach Shannon leading Fit Fam and working on her posterior chain and Coach Pat is working on overhead stability and strength! Come join us!!! #crossfit #charlestonfitness #girlswholift #bootyworkout #igfitness #igfit #fitspo #westashley

Welcome @emilie12198 to the @obliquemagazine family. Emilie has been brought onboard as our social media intern to help expand our network. We our also interviewing for web design interns! DM us if interested.

Almond flour biscuit and sausage sandwich...
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Ummmm can I just say that this 90 second Keto bread is giving me life!!! It is the easiest thing ever plus it is tasty!! In honor of the fall season this sausage biscuit sandwich 🍞and bullet proof coffee ☕️was everything for me this morning. Now if only the weather could match the season 🍂🍁🍃

This is what Training like an athlete looks like.
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40 yds sprints x 3
200 yd runs x 3
Then...
200 squats
200 push-ups
Every time you break you run a level in the garage.
Then 💯 burpees to finish. 😮
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Yup. Finished is the word.
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Wanna join us? This is a free workout we do most Saturdays! All are welcome! Just PM for details 😃
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#athletes #chs #charlestonfitness #exercise #groupfitness #findyourtribe #fitfam #weekendwarriors #garageworkout #40yarddash #pushups #postworkoutselfie

Who’s getting their Saturday morning workout in❓❓ .
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comment below if you are ⬇️⬇️ #9rounddowntown #charlestonfitness #livecaroline #downtowncharleston #goals #9roundpulsepointchallenge #9roundfitness #9rounders #saturdayvibes

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