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The closed-leg squat is a great outer quad and glute isolator. It also provides a good stretch to the IT bands. Focus on keeping your feet, ankles, and knees together. I recommend placing a towel, scarf, bar pad, or even a water bottle between your legs and squeezing. #legday #squats #fitbycrys #strongnotskinny

A few of my favorite exercises #legday #fitness #fitbycrys #bootygainz #blackgirlfitness

I was recently asked, “what kind of cardio do you do?” This is the cardio I usually choose, High Intensity Interval Training (HIIT). It burns calories for hours after your workout, burns TONS of calories during your workout, and strengthens & tones your muscles. Love it!
Here are a couple examples of how you can sequence your HIIT workouts. Want to learn more? Come to my NRG CLASS @anytimefitness on Saturday mornings! #hiitcardio #hiit #women #workouts #fitness #fitlife #fitchick #fitgirl #fitnessmotivation #workoutmotivation #exercises #exercise #weightloss #weightlosstransformation #fatloss #howtoworkout #bodytransformation #bodybuildingwomen #motivation #fitbycrys #anytimefitness

My tea staples! Full of antioxidants, healthy cleansing herbs, and they all taste great! #herbaltea #heathyeating #nutrition #fitbycrys #fitness

My three favorite things... #fitlife #pitbullmom #espresso #fitbycrys

Short on time? Adding a core stability component to your weight training will up the intensity for a quick-power workout! #fitbycrys #fitness #notimetowaste #abs #glutes #weightlossjourney #coreworkout

MOST RECENT

Basically... if you go for more than three days without exercise, your body gets "out of the routine." You may feel sore after working out again, and you may find that the work has become more challenging than usual. 😣. Moral of the story... don't take a break for longer than three days! 💪🏾💪🏾💪🏾. Try to exercise at least three days per week, taking one day off between sessions. #facts #fitness #maketime #workouts #workforit #fitbycrys

Now we've all heard this saying a million times, but it really stuck to me when my Papa (grandpa) said it to me recently. In every aspect of life, you get what you give. And your health is no different. #mondaymotivation #fitbycrys #weightlossjourney #fitness

Perform all three exercises on both legs with no rest in between. Take 45-60 seconds rest after the completion of all three exercises. #bootygainz #bootybuilding #gluteworkout #peaches #glutes #glutes🍑 #fitbycrys #workouts

There are tons of crash diets, fad diets, and exercise trends. But you want you want your weight loss journey to come from a lifestyle change. That's how you ensure your weight loss is sustained when the fad is over. #sustainableweightloss #weightloss #weightlossjourney #weightlosstransformation #healthyliving #healthyeating #realisticgoals #fitbycrys

It takes 21 days to form new habits. Start by making small, sustainable changes, one step at a time. #weightlossmotivation #healthyliving #lifestylechanges #fitnessgoals #weightlossjourney #fitbycrys #fitnessgoals #fitness #workouts #goalsetting #goals

We're all guilty of it... including me! Snoozing until the last possible moment, then scrambling to get out of the house to handle what everyone else needs us to do. I find that when I wake up 30 minutes earlier, have a cup of coffee, and read a daily devotional, I just feel BETTER. Starting my day by putting ME first makes Crystal a pleasant person 😂. What can you do in the mornings to start your day at peace? #balance #findyourhappyplace #fitbycrys #workouts #heathyliving #healthy

Been way too long since I posted a workout video... 😬. August has been a busy month! On a brighter note, here's a a total body workout that can be completed when you're pressed for time and need to get "in and out" of the gym. Just claim a cable, grab a couple handle variations and get to work! #quickworkouts #maketime #workouts #fitbycrys #pressedfortime #inandoutofthegym

#motivationmonday Round of applause for my client @mrsegharevba 👏🏾👏🏾👏🏾👏🏾. She EXCEEDED her goal weight of 200lbs! Weighed in this weekend at 197! GET IT GIRL (Finger snaps)! #fitbycrys #sustainablechange #fitness #weightlossjourney #weightlossmotivation #weightlosstransformation #bodytransformation #fitnessgoals #bodygoals #weightloss #fitness

One of my favorite veggies medleys! #zucchini should definitely be added to your food rotation if you're dieting. It's high in fiber which helps you to feel "full." It also contains high amounts of calcium and protein. If you've cut dairy from your diet, you'll need to replace your calcium sources. 😊
Here's the recipe:
4 zucchini (cut in half moons)
2 green pepper
2 red pepper
1 Spanish onion
1 tbsp. Minced garlic

1 tsp. Dried oregano
1 tsp. Crushed red pepper
Pinch Himalayan Salt
Few turns of Pepper (grinder)
Rice vinegar and olive oil drizzled on top!
Bake on cookie sheet at 450 for 15mins! #weightloss #nutrition #fitbycrys #bodytransformation #fatloss #motivation #healthyeating #healthyliving #healthyfood #healthylifestyle #mealprepping #mealprep #mealprepsunday #weightlossjourney #recipes

I was recently asked, “what kind of cardio do you do?” This is the cardio I usually choose, High Intensity Interval Training (HIIT). It burns calories for hours after your workout, burns TONS of calories during your workout, and strengthens & tones your muscles. Love it!
Here are a couple examples of how you can sequence your HIIT workouts. Want to learn more? Come to my NRG CLASS @anytimefitness on Saturday mornings! #hiitcardio #hiit #women #workouts #fitness #fitlife #fitchick #fitgirl #fitnessmotivation #workoutmotivation #exercises #exercise #weightloss #weightlosstransformation #fatloss #howtoworkout #bodytransformation #bodybuildingwomen #motivation #fitbycrys #anytimefitness

Stretching is often forgotten as a component of fitness. However, stretching is necessary and beneficial for a number of reasons:
1) Stretching improves your flexibility and range of motion around your joints.
2) Stretching can reduce muscle imbalances that are caused by tight muscles.
3) Stretching can reduce the risk of injury and alleviate many of the aches and pains associated with tight muscles.
4) Stretching after a workout can reduce muscle soreness and fatigue.
How to stretch:
Never stretch with a cold body.
Make sure you're "warmed up." Either save for after your workout, or perform a ten minute warmup like marching or jogging in place.
During your stretch, your should feel just that. A stretch, no pain. #fitness #strength #stretching #workouts #womenwholift #workforit #improvement #weightloss #weightlifting #weightlossjourney #fitnessgoals #fitnessjourney #fitbycrys #fitnesstrainer #weightloss #bodybuilding #bodypositivity #bodytransformation #fitnesstransformation #fitlife #fitlifestyle #fitchick #fitnessmotivation

#planks 10 different ways! Or, what I like to call "the ten." Planks are one of the most effective strengthening exercises. Planks target your abs, back, arms, shoulders, glutes, hamstrings, quads, and calves. They improve posture and stability, and increase muscle strength & endurance. #lovethem GIVE THESE A TRY! Perform all ten planks for 15-30 seconds each. Comment 👇🏾 and let me know how it goes! 💪🏾. #fitness #workouts #absworkout #bootyworkout #weightlossjourney #planks #weightloss #fitness #fitnessgoals #fitbycrys #fitnessjourney #fitnessmotivation #exercises #coreworkout #buttsandguts #instafitness #weightlossjourney #weightloss #fatloss #fatlossjourney #workforit #bodybuilding #bodypositivity #bodytransformation #bodygoals #loveself #goals #goalsetting #fitnessgoals

Haven't posted a workout in a while. Well overdue! Total body supersets can be completed at home with a set of dumbbells and a mat. #fitness #weightloss #weightlifting #bodybuilding #bodytransformation #workoutmotivation #thickfit #weightloss #exercise #workouts #fitbycrys

#mondaymotivation Getting started is easy. Sticking with your fitness journey is A LOT harder. Find what motivated you start and use that to create measurable goals. This will help you stay committed to the process. As it is a process! #fitbycrys #fitness #hustle #workforit #workouts #workoutmotivation #weightloss #weightlifting #weightlossjourney #fitnessgoals #fitnessjourney

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