#fitmd

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Ladies, I know that it's often hard to find time to exercise, and sometimes difficult to find motivation to do cardio or make the trip to the gym. Don't let that stop you from exercising - there are many activities that can get your heart rate up and also strengthen your muscles no matter where you are or the setting. Find something fun whether it be hiking, playing sports, or if lifting weights is your thing - go do it!!! There are no excuses, only solutions!! In order to score, you have to take the first step and get in the game! Have a kickass week ahead. #mondaymotivation #surgeon #fitmom #fitmd

8 mile jog at a steady pace! I went to bed early last night finally. Melatonin is a non Addictive supplement that can be used for sleep disorders. It's a supplement so look for a product with independent quality reviews or quality testing. Pregnant or breast feeding mothers shouldn't take it as well as people taking blood thinners. Diabetics should also be careful with it as it can make your medicine less effective. As it doesn't interfere with REM sleep (many others do) I prefer this option when needing a little help. As for my run...I took it easy as I was in the sun all day yesterday and had a few beers. Happy Monday.
#melatonin #sleep #8milerun #healthtips #instarunners #fitmd #usana

Was cleaning out some storage space and found two videos I forgot to share! So here we go:
1. Dumbbell sumo squats superset with cable kickbacks
2. Reverse hack squats superset with jumping squats 👉🏼I am and always have been quad dominant, so I hardly ever train them directly. I always try to focus the tension on the glutes and hamstrings instead. I typically combine one heavier movement with one lighter/plyo type to fatigue the target muscle and work on conditioning to bring down (and I hate this word, but "tone") my legs. It's not what will work for everyone, but it has helped me tame the quads and give my lower body a better overall shape #quadzilla #glutes #alltheplyos

Fast, easy, no mess, high protein, macro friendly meal ideas. Try my "Hot Dogs" meal idea if you are in a hurry! #fitMD
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#iifymrecipes
#yegfit
#yegpersonaltrainer
#yegfitness

Well said @beautybydrcat :
"There is absolutely no substitute for hard work. I love my heels and my glam on but tossing your hair up in a bun, chalk on your hands and getting down to business to lift some heavy iron is very satisfying." #fitmom #fitmd #ironmanmagazine

I give props to anyone and everyone who makes an effort to exercise and eat healthy. Especially, those of us with busy lives. It's not easy. 💪🏼💯 #FitMD

People... cast your votes... 🤗 @cleggdrums #FitMD #ootd

"Motivation is what gets you started. Habit is what keeps you going."
#quotestoliveby Whatever it is you are working for, if you are motivated and determined, you can turn it into habit. It will happen! Take one thing at a time and small changes over time, but it will turn your motivation into to habit and well worth all the efforts. Monday (rainy!) morning workout ✅ Have a great Monday all! #motivation #fitnessmotivation #fitdocscompetition #fitdocs #quotestoliveby @fitdocsrock


#fitmom #fit #eatwell #healthybody #fitnessdetermination #fitnessjourney #healthyandhappy #fitnessmodels #fitmd #doctormom #fitspiration #fitfam #healthymind #momlife #momswholift #momswhorun #momtruths #fitmumtobe #mombloggers #workouts #pregnantandfit #pregnancyfitness #parentingtips #parentlife

What a perfect day for a workout! There is nothing like the feeling of waking up on a weekend and hitting the gym or going for a run and feeling the rush of adrenaline and endorphins that comes with working out. Swipe left for some fitspo ❤#fitmd #fitmom #mdglam #surgeon

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8 mile jog at a steady pace! I went to bed early last night finally. Melatonin is a non Addictive supplement that can be used for sleep disorders. It's a supplement so look for a product with independent quality reviews or quality testing. Pregnant or breast feeding mothers shouldn't take it as well as people taking blood thinners. Diabetics should also be careful with it as it can make your medicine less effective. As it doesn't interfere with REM sleep (many others do) I prefer this option when needing a little help. As for my run...I took it easy as I was in the sun all day yesterday and had a few beers. Happy Monday.
#melatonin #sleep #8milerun #healthtips #instarunners #fitmd #usana

"Motivation is what gets you started. Habit is what keeps you going."
#quotestoliveby Whatever it is you are working for, if you are motivated and determined, you can turn it into habit. It will happen! Take one thing at a time and small changes over time, but it will turn your motivation into to habit and well worth all the efforts. Monday (rainy!) morning workout ✅ Have a great Monday all! #motivation #fitnessmotivation #fitdocscompetition #fitdocs #quotestoliveby @fitdocsrock


#fitmom #fit #eatwell #healthybody #fitnessdetermination #fitnessjourney #healthyandhappy #fitnessmodels #fitmd #doctormom #fitspiration #fitfam #healthymind #momlife #momswholift #momswhorun #momtruths #fitmumtobe #mombloggers #workouts #pregnantandfit #pregnancyfitness #parentingtips #parentlife

Was cleaning out some storage space and found two videos I forgot to share! So here we go:
1. Dumbbell sumo squats superset with cable kickbacks
2. Reverse hack squats superset with jumping squats 👉🏼I am and always have been quad dominant, so I hardly ever train them directly. I always try to focus the tension on the glutes and hamstrings instead. I typically combine one heavier movement with one lighter/plyo type to fatigue the target muscle and work on conditioning to bring down (and I hate this word, but "tone") my legs. It's not what will work for everyone, but it has helped me tame the quads and give my lower body a better overall shape #quadzilla #glutes #alltheplyos

Putting last night's cheat meal to work! Brought my daughter along, which she loves since she gets tablet time haha 🤓
#fitmom #fitmd #iifym #militarymuscle #foodisfuel #momswholift #strongnotskinny

Lots of people really do want to change, but motivation and education are huge barriers. Breaking lifelong habits are really difficult, it's not as easy as "putting the fork down". Little changes go a long way for anyone who has never been successful at weight loss, and making sure you're happy while doing it. Start small and change will happen :) #fitdoc #steadymd #lifestyle #happy #healthy #fitness #fitmd #fitdoctorsofinsta #workout #diet #strong

Saturday grind... #fitmd #atikwruh #goldsgym

Had lots of excuses as to why I could skip the gym today.... but I always feel better when I come! The only bad workout is the one That never hapenned...😉 #flexfriday #nodaysoff #noexcuses #biceps #back #grow #fitdoc #fitmd #lafitness #ladysurgeon #nowgivemesomewine

Leg Day done but I forgot to post the triceps selfie from yesterday. Too much good content to get out you guys. I put the workout up on Snapchat for you all to to check it out for free:
SpencerKwaZ.
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#tricepsday💪💪 #triceps #tricepsworkout #tricepsday #tricepsday💪 #makinggainz #flexfridays #hardwork #gymhelp #lifechange #fitspirational #bodybuilding101 #nutrition101 #fitdoctor #fitnessmodel #Fitdoc #fitissexy #fitmd #behealthy #beinghealthy #becomehealthy #gethelpnow #legdayworkout #legdayproblems #calvesofsteel #nutritioncoach

6 mile run at a steady pace! M-F I try to have a healthy shake for breakfast. I use USANA as I prefer gluten free, non GMO, and of course a portion goes back to helping nutritional disparities in other countries. I try not to add much but a little frozen berries and almond milk can make it more like a smoothie. Happy Friday
#6milerun #usana #mealreplacement #almondmilk #instarunners #fitmd

On call. My intern is very unimpressed with my #yoga antics. Actually I think she yawned. I'll keep trying then.... #obgyn #obgynresident #latenight #yogaeverydamnday #womenshealth #fitmd #fitmom 📸: @thekenyamdshow

Fast, easy, no mess, high protein, macro friendly meal ideas. Try my "Hot Dogs" meal idea if you are in a hurry! #fitMD
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#iifymrecipes
#yegfit
#yegpersonaltrainer
#yegfitness

Back to the daily grind after awesome vacay in Iceland! 🌋 Now it's just work work work and ofc some fun workouts in between! 😅🏋🏼‍♀️___________________________________________________
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#motivation #determination #dedication #hardwork #inspiration #fitmd #fitdoc #fitdoctor #docswholift #healthydoc #fitdoctorsofinsta #fitnessjourney #fitfam #fit #fitlifestyle #fitforlife #fitnesslifestyle #fitness #fitlife #getfit #fitgirl #instafit #fitspo #healthylifestyle #healthylife #healthyeating #training #workout #exercise

#throwbackthursday to standing center stage among the beautiful ladies of class C at #jrnationals ❤️. This was the most comfortable I have ever felt on a stage, and I was genuinely thrilled to be up there. I didn't even realize where I had fallen in the callout lineup until I came off stage and @kmoonorara was there cheering me on and told me I had been in center the whole time! I was at this show by myself, so it was the best to have Kate there being so supportive and excited for me as she was about to step on stage herself😘🔥! I still didn't believe it until the following night when I won my class and became an #ifbbpro 😊. Still feeling so surreal 🙏🏼

Done done done!
Just keep going! You can do it!
Your future self will thank you!!
#healthyismygoal #balancedlife
#iifym #donutsarelife #fitmd #bikiniathlete #fitmom #militarymuscle

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