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#tiffslifts

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Alright people.... the time has come for FFC blog post #2. And I'm gonna be honest-- I really like this one ๐Ÿ˜‹ click the link in my bio or follow this link for "8 benefits of working weights into your regular fitness routine" http://blog.ffc.com/8-benefits-of-working-weights-into-your-regular-fitness-routine

#Repost @tiffs_lifts with @repostapp
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I may LOOK athletic in this picture, but it really was just good timing. Some dreams were fulfilled today because I made it to @hannaheden_fitness the @pumpfit_club for a morning workout ๐Ÿ™Œ๐Ÿผ๐Ÿ™Œ๐Ÿผ #tiffslifts

I need to give a big, BIG shoutout to my girl @_stacymcclain for being such a BOMB photographer and dealing with my weird hand motions and insecurities all day ๐Ÿ˜‚๐Ÿ˜‚ you somehow managed to capture a good shot everywhere we went ๐Ÿ˜Š

#Repost @tiffs_lifts with @repostapp
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Today started day #1 of my 8 week programming, and that's something to smile about for sure!!! โ€ข
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Over these last few months of having this insta I have just BATTLED with myself internally on what I SHOULD or SHOULDN'T be doing on it. I am working on being ME and being unapologetic about it. Just going with the flow. I recognize that the battle will continue, but I am really feelin' how far I've come ๐Ÿ˜Ž#tiffslifts
Photo cred: the fabulous @_stacymcclain

Why do you work so hard? Because... 'Good Enough' Isn't. ๐Ÿ‘Š๐Ÿป#GoodEnoughIsnt #keiser #cardio #groupcycling #spinning #Repost @tiffs_lifts with @repostapp
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Getting my SWEAT ๐Ÿ’ฆ on with spin ๐Ÿšด๐Ÿปโ€โ™€๏ธ class this morning! Starting 5/21, I'll be teaching spin Tuesday's 6:45 PM at Halsted Street and (some) Sunday's 9:30 AM at East Lakeview @ffc_chicago and I can't wait to kill it. Over these last 8 months, I have grown my teaching abilities SO MUCH and spin is going to be the best added challenge to what I'm already working on. I am constantly looking for ways to improve in everything I do-- I tend to feel like I'm not working hard enough if I'm not tackling some other project or adventure ๐Ÿคธ๐Ÿผโ€โ™€๏ธ๐Ÿšฒ. SO excited for what's ahead!! Hopefully I won't sweat quite as much while I'm teaching though ๐Ÿ˜‚๐Ÿ˜‚ #tiffslifts

Today I chose to partake in some self-โค๏ธ and I got a manicure ๐Ÿ’…๐Ÿผ. I know, it sounds crazy, right??!!?! I normally spend my money on food, donuts, iced coffee, and workout clothes. That doesn't leave much room for nails!!!! But I'm making an effort to enjoy me-time more often. Going to the gym can also be considered your self โค๏ธ time, but not when you're there as often as I am ๐Ÿ˜‚. I forget to give myself time to relax and that was apparent today because I practically FELL ASLEEP IN THE CHAIR!!!!! Omg who does that??? 45 minutes of no phone checking and just ZONING OUT. I'd have to say-- it was pretty nice ๐Ÿ˜Ž#tiffslifts

Two things that are difficult: pictures and working out. The latter is MUCH easier when you've got some #fitfriends by your side ๐Ÿ‘ฏ๐Ÿ‘ฏ๐Ÿ‘ฏ. What was on the docket for this morning? A park workout of course! โ€ข 4 rounds of partner relays-- sprints + 5 burpees for one partner while the other holds a plank โ€ข 4 rounds of 4 minute AMRAP (squat jumps + jump lunges + push-ups + plank jacks) โ€ข LADDER- frogger + bent knee hip raises from 10 โžก๏ธ1
#tiffslifts

Oh my lantaaaaa have I been away for a while or what?? I must say-- it feels good to be back! About two weeks ago I was feeling SUPER uninspired, SO tired, and just generally unmotivated. My hormones were WAY out of whack and just nothing was feeling right. I weighed myself and actually took my body fat % for the first time in a while and I was like WOW that is not good (it was SO low!). I had a minor freak out and long story short, I am now on a reverse diet! I'll be adding back carbs week to week and increasing my overall calories by quite a bit so STAY TUNED for where this reverse diet journey will take me!!!! #tiffslifts

My weeks have been CRAY lately so I've been squeezing in as much stuff into my workouts as possible!!!! So upper body push day for me included chest + triceps + shoulders. But I must say-- sometimes condensing workouts can be good because I push just a liiiiiitle bit harder in each exercise. This was my finisher set and I V much enjoyed it!
4 rounds 12 reps each exercise:
โ€ข lateral raises โ€ข around the worlds โ€ข outward presses
โ€ข push-ups
#tiffslifts

Spiced up ๐ŸŒถ๐ŸŒถ my leg day today with some 1 and 1/2 squats on the smith machine!!! Smith machine is my favorite most underrated machine out there. Load it up, squat all the way down, come halfway up, squat back down, then come all the way up. You'll most def feel the spicy there ๐ŸŒถ๐ŸŒถ. I paired the 1.5 squats with some pistol squats and was GOOD TO GO! Try 4 sets of 10 each! #tiffslifts

I've got a passion for two things-- fitness ๐Ÿ’ช๐Ÿผ and pants ๐Ÿ‘–. I may never have enough! โšก๏ธ
One class down, 4 more to go! I โค๏ธ Tuesday's because I get to teach SO MUCH. BUT, I have to keep reminding myself to slowwwww downnnnn. โšก๏ธ
I woke up this morning and just breezed through my tasks. It's like I'm not even realizing anything that's going on just so I can get to the next THING. My goal for the rest of this week is to focus on GRATITUDE for where I'm at in my life and what's to come. It's amazing to me how fast time flies. โšก๏ธ
I'm setting my alarm for 5 minutes earlier for the rest of this week. I am going to SLOW myself down and use that time to reflect ๐Ÿ”ฎ and start with positive thoughts. โšก๏ธ
How do you stay present and motivated??? #tiffslifts

MOST RECENT

HEYYY BACK DAYYY!!! My two fave exercises of the moment right here. I can't deny that back day can get a little boring. Rows, biceps, pull-ups, more rows... UGH!! It helps to switch it up here and there. Try these two exercises on their own or as part of a superset! #tiffslifts

So work gym workouts aren't BAD, but my only equipment I can really use are dumbbells!!! So I made it work with a couple of circuits to still feel the burn. I think that burn was a combination of not lifting for over two weeks + this workout was v difficult ๐Ÿ˜‚๐Ÿ˜‚. Each circuit was 30 seconds of each exercise- no rest. 4 rounds:
โ€ข rear delt rows
โ€ข wide back rows
โ€ข back flys
Circuit 2- 4 rounds:
โ€ข lateral raises
โ€ข front raises
โ€ข single arm lifts- each side 30 seconds
Also, please ignore the ugly faces ๐Ÿ˜ฌ๐Ÿ˜‘
#tiffslifts

OH MY GOSH first day back at the gym yesterday and my body feels like jelly today LOL. I figured it'd be a good idea to just whip myself back into it, so I went hard ๐Ÿ˜ฌ๐Ÿ˜ฌ. 20 minutes intervals on the stair master to start-- all of those Europeans smoking ๐Ÿšฌ hurt my lungs!!!!!!! Two circuits for me-- first one here: 4 rounds of each exercise and I rested about a minute between rounds:
โ€ข 10 single leg deadlifts โ€ข 15 dumbbell rows
โ€ข 10 snatches each arm (woof)
โ€ข 40 mountain climbers
#tiffslifts

How about some CIRCUIT action to get you in and out of the gym in NO TIME!! I โค๏ธ circuits lately because time has NOT been my friend!! Things are just flying by, so this is a PERFECT way to get a full body blast on!
5 rounds of each exercise: โ€ข 30 KB swings
โ€ข 5 pull-ups (I switched over to the assisted machine after round 3-- challenge yourself!!)
โ€ข 10 barbell squats-- about 70% of your max
โ€ข 15 push-ups โ€ข 15 hanging leg raises
Rest as little or as much as you want after each circuit-- I rested about 45-60 seconds between rounds. #tiffslifts

Oh my gosh oh my gosh. Kettlebell FUN RIGHT HERE!!! I added in this little set to take it up a notch between supersets of my workout and it DID THE TRICK! Not gonna lie, almost fell on my face while balancing on those bells for the push-up ๐Ÿ˜‚ #tiffslifts

Decided to "take advantage of" my office gym (I had no choice ๐Ÿ˜‚๐Ÿ˜‚) and got a little creative on my pull day! Office gyms/ hotel gyms are not usually where it's at, so it's not much to look forward to, but you can STILL get in a good lift if you put your mind to it! Lucky for me, our gym is stocked with these weighted slam balls (not sure of the technical name ๐Ÿ˜ถ) and these are something that's not usually available to me at my normal gym! So, I slam!!! 4 rounds of โ€ข 15 ball slams โ€ข 15 wide rows โ€ข 15 each arm bicep crossovers #tiffslifts

Push/ pull day for this girllllll ๐Ÿ’๐Ÿผ๐Ÿ’๐Ÿผ. I even went further than just a simple push/pull day and focused on some BODYWEIGHT exercises. I often forget how beneficial body weight exercises are-- the body can be an unbelievable tool for strength!! I am heading to Europe TODAY, so I've got some body weight only workouts stockpiled-- but let's be honest-- workouts won't be my main priority while exploring ๐Ÿ˜ถ๐Ÿ˜ฎ๐Ÿค Push/pull workout- try 4 rounds of each superset:
Superset 1:
โ€ข 8 reps standing barbell press
โ€ข 3 pull-ups
Superset 2:
โ€ข 10 decline push-ups โ€ข 8 barbell rows
Superset 3:
โ€ข 10 tricep dips
โ€ข 10 (each arm) kettle bell rows
#tiffslifts

Closed out my push day with a niiiiiice little burner for chest and tri. I have to say-- I was DONE by the time I got to this, but it was worth it to push through. I tell my workout classes all the time-- you'll never be able to do a pushup (on your toes) if you don't at least try!!! #tiffslifts

Can't lie-- my morning concoctions are my favorite "meal" of the day ๐Ÿ™Œ๐Ÿผ๐Ÿ™Œ๐Ÿผ my current fave-- turmeric golden milk. Not only does turmeric have medicinal qualities, but it is anti-inflammatory and prevents aging, diseases, and maybe even cancer!!! My fave combo is just delectable ๐Ÿ˜‹: heat all ingredients in a saucepan until just starting to boil. Reduce heat and simmer for 3-5 minutes. โ€ข 1 cup water โ€ข 1 cup unsweetened plain almond milk โ€ข 3/4 tsp turmeric โ€ข 1/2 tsp ginger
โ€ข 1/2 tsp cinnamon โ€ข 1/4 tsp cayenne pepper
โ€ข 1/4 tsp ground black pepper
โ€ข if I still need some heathy fats for the day, I'll also include some combo of MCT oil / coconut oil / coconut butter
Your body will THANK YOU for this combo of turmeric + pepper + cayenne + cinnamon + ginger.
Click the link in my bio to read more! #tiffslifts

Part TWO of dat KB workout! I'm a big fan of combos-- today I alternated between Romanian deadlifts + curtsy lunges with a sumo squat between sides. Pairing these movements together is EFFECTIVE and EFFICIENT. So def good for when you need to fly out of the gym. Even using a lighter KB works okay-- by the end of a few rounds, you'll def feel da ๐Ÿ”ฅ and also be out of breath ๐Ÿ˜‚๐Ÿ˜‚ #tiffslifts

I โค๏ธ kettlebells so much. When I first started using them I didn't get why they were that exciting but I get it now. Because they have the horns and are not an even distribution of weight, they challenge your body just a bit more. I added a few KB circuits to my leg day and this was my fave set. I completed each exercise immediately one after the other and took about 30 seconds rest between rounds.
3 rounds x 12 reps each
โ€ข arms extended squats
โ€ข reverse lunge + clean - each side
#tiffslifts

Pictured: backpack overflowing with kale and swiss chard. Not pictured: the cutest pumpkin in left hand ๐ŸŽƒ
๐Ÿ Chicago fall has been nice to us so far! I spent my morning sweating my @$$ off teaching class and biking to the farmers market to enjoy the sunshine. Calories for this week are going โฌ†๏ธ once again-- I don't even know how I'm gonna be able to eat that much ๐Ÿ˜‚๐Ÿ˜‚ I may resort to a daily donut ๐Ÿฉ. LOL JK. But also maybe. But what IS on the menu this week?? Lunches will be stacked with slow cooker chicken + sweet potatoes atop cauliflower rice, red pepper, Swiss chard and broccoli. ALL fresh from the farmers market! #tiffslifts

I have been reverse dieting for just over a month now-- some days, I go over my macros, some days I go under my macros, some days I'm spot on. For the most part, it's HARD to be spot on for carbs/fats/proteins, but I do my best. Emotionally, it's also HARD to see my body fluctuate back up to a more healthier composition when I was pretty content before ๐Ÿ˜‚๐Ÿ˜‚ but my hormones are back on track and my energy levels are โฌ†๏ธโฌ†๏ธ so I'd say I'm on the right path ๐Ÿ’ฏ๐Ÿ’ฏ#tiffslifts

OKAY OKAY back BURNER right here!!!! I was all screwed up for my workout last week and was low on time but needed to get something in, and I had this workout saved from my idol @hannaheden_fitness as a quick one. I was hesitant to think this was gonna be a back workout, but my lats def think differently! I started this workout with the rowing machine and ended with an EMOM of plank + pull-ups. I ended up doing two rounds of this circuit at 8 minutes each and you're DONE! 20/20/20/20
โ€ข American KB swings
โ€ข alternating dumbbell rows
โ€ข burpees
โ€ข Arnold press
#tiffslifts

I think I like fall MOSTLY because I get to experiment with pumpkin things ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ. Paleo pumpkin pie cupcakes make weeknight snacks THAT. MUCH. BETTER!!!! #tiffslifts

Spent the morning on a leisurely/super intense bike ride and saw SOME NEW PLACES!!!! Made it allllll the way to the end of the lakeshore path!!! Only a few more weekends until Chicago weather takes OV and NO MORE BIKE RIDES!!!!! Ugh. Enjoy Saturday, people! #tiffslifts

Okay so da hammys we're burning for like 3 days straight after leg day and that's never a good thing because it makes life HARD. But it's also the best feeling ever LOL. Hamstrings have always been kind of a low point for me-- I feel it for DAYS afterwards- even when I'm consistently training. But today I supersetted straight leg deadlifts + leg curls on the med ball + hip dips for burnout. I did 4 rounds, 10 reps each. This is a SUPER easy add on to any leg day! #tiffslifts

Mobility is something that I have been hearing more and more about recently. I've always heard about it in the sense of getting old... but the benefits of increased mobility ESPECIALLY when heavy weight lifting reach further than just not getting old. Increased range of motion in the gym AND out of the gym! I warmed up my leg day with a little mobility sequence followed by some band work (video to come later). Overall, my knees felt a little achy from hitting the wood floor ๐Ÿ˜‚, but it felt GOOD to move slowly and with purpose! #tiffslifts

Getting ready for my #legday tomorrow and found one of my FAVES I never posted!!! I LOVE love love booty burners to finish with and this one is ๐Ÿ”ฅ. The smith machine just GETS me and works all da right places ๐Ÿ™Œ๐Ÿผ. First though, try the alternating lunges with a plate or barbell overhead (video 2). Lunges are CLUTCH for any leg day, but adding the overhead balance gets the HR up even more.
Finisher superset set on the smith machine - 3 rounds: โ€ข 10 each leg reverse split squat with leg/glute lift
โ€ข 15 in and out jump squats
#tiffslifts

I gotta say, being pressed for time during the week has V much made my workouts exciting. I got back from a long weekend over Labor Day and I had time on a MONDAY to work out!!! So I didn't even know what to do with myself but this turned out ๐Ÿ‘Œ๐Ÿป๐Ÿ‘Œ๐Ÿป๐Ÿ‘Œ๐Ÿป. This hits on every major muscle group in all the right wayzzz. I did two rounds total (4 sets of each):
โ€ข squats 2x15
โ€ข barbell lunges 2x12
โ€ข jump squats 2x30 seconds
โ€ข pull-ups 2x5
โ€ข shoulder press 2x15
โ€ข burpees 2x15
โ€ข push-ups 2x15
โ€ข plank 1 minute
I repeated this whole thing two times through (so 4 total sets of everything) #tiffslifts

Today I chose to partake in some self-โค๏ธ and I got a manicure ๐Ÿ’…๐Ÿผ. I know, it sounds crazy, right??!!?! I normally spend my money on food, donuts, iced coffee, and workout clothes. That doesn't leave much room for nails!!!! But I'm making an effort to enjoy me-time more often. Going to the gym can also be considered your self โค๏ธ time, but not when you're there as often as I am ๐Ÿ˜‚. I forget to give myself time to relax and that was apparent today because I practically FELL ASLEEP IN THE CHAIR!!!!! Omg who does that??? 45 minutes of no phone checking and just ZONING OUT. I'd have to say-- it was pretty nice ๐Ÿ˜Ž#tiffslifts

My weeks have been CRAY lately so I've been squeezing in as much stuff into my workouts as possible!!!! So upper body push day for me included chest + triceps + shoulders. But I must say-- sometimes condensing workouts can be good because I push just a liiiiiitle bit harder in each exercise. This was my finisher set and I V much enjoyed it!
4 rounds 12 reps each exercise:
โ€ข lateral raises โ€ข around the worlds โ€ข outward presses
โ€ข push-ups
#tiffslifts

I found my ๐Ÿ’› for fitness because of SO MANY boring, lonely nights in hotels for work about 4 years ago. That love for fitness really flourished through group exercise classes ๐Ÿ’ช๐Ÿป. I've always been super independent, but group fitness provided an outlet for me to really challenge myself and step outside my comfort zone. When I decided I wanted to teach, my whole mindset on life changed. There is something unbelievable about working towards a goal, achieving it, then continuing to WANT to grow into that goal more. For me, there is just SOMETHING about being in front of a group inspiring them to push just a little bit more. Join me weekly for some inspiration at @ffc_chicago around the city! #tiffslifts

FUN/ SWEATY full body circuit day for meeee. I worked mostly on timed sets so I was more efficient and got out of there on time ๐Ÿ˜‚ I tend to get caught up when I've got the right kind of workout vibes LOL.
Circuit 1- 45 seconds on, 15 off for 3 rounds: โ€ข plank rows
โ€ข frogger + low squat + curl
โ€ข TRX bodyweight rows
Circuit 2- again, 45 on and 15 off for 3 rounds:
โ€ข toes to bar + burpee
โ€ข alternating shoulder press โ€ข bear crawl forward and back โ€ข KB swings
#tiffslifts

So real talk: this reverse diet has kinda been tough for me because I REALLY enjoyed #keto and I need to change my overall mindset about food and dieting. Eating low carb was easy for me and I really enjoyed my food choices. But one of the main positives of the reverse diet is there is SO MUCH less guilt after eating DONUTS ๐Ÿฉ๐Ÿฉ๐Ÿฉ. Don't get me wrong, I normally eat pretty wholesome, but a donut ever now and then can't hurt ๐Ÿ˜‚๐Ÿ˜‚ #tiffslifts

Spiced up ๐ŸŒถ๐ŸŒถ my leg day today with some 1 and 1/2 squats on the smith machine!!! Smith machine is my favorite most underrated machine out there. Load it up, squat all the way down, come halfway up, squat back down, then come all the way up. You'll most def feel the spicy there ๐ŸŒถ๐ŸŒถ. I paired the 1.5 squats with some pistol squats and was GOOD TO GO! Try 4 sets of 10 each! #tiffslifts

Oh my lantaaaaa have I been away for a while or what?? I must say-- it feels good to be back! About two weeks ago I was feeling SUPER uninspired, SO tired, and just generally unmotivated. My hormones were WAY out of whack and just nothing was feeling right. I weighed myself and actually took my body fat % for the first time in a while and I was like WOW that is not good (it was SO low!). I had a minor freak out and long story short, I am now on a reverse diet! I'll be adding back carbs week to week and increasing my overall calories by quite a bit so STAY TUNED for where this reverse diet journey will take me!!!! #tiffslifts

I've been still practicing my morning mirror mantras on the reg, but ima be honest-- sometimes I forget. The first time I forgot, I just chalked it up to a loss and moved on. BUT then I realized that simply TELLING myself that I am happy at any point in the day can be enough. All about that self fulfilling prophecy. Get your mind RIGHT and your day will improve ๐Ÿ™Œ๐Ÿผ๐Ÿ™Œ๐Ÿผ #tiffslifts

Been workin on DAT BACK! Back day has been a fave of mine for a long time, but lately it's been feeling kind of like a drag. I spiced it up this workout with some NEW (exciting stuff!!!) seated cable rows. Each rep, I switched my hand motion from the narrow row to the wide row and felt da ๐Ÿ”ฅ๐Ÿ”ฅ right away. I also really like using the cable variety for one arm rows too-- good to switch it up ๐Ÿ’๐Ÿผ #tiffslifts

Need to get your workout in but NO TIME??? I feel ya!!!!!! Don't worry though-- the benefits of high intensity interval training HIIT are wide spanning and I LOVE ๐Ÿ’› to integrate many varieties into my workouts. This one is quick (pick the minutes and just DO IT! I did 6 minutes straight) and easy and can be done literally ANYWHERE! Try it!
EMOM- Every Minute On the Minute: โ€ข 10 squat jumps โ€ข 8 jumping lunges โ€ข 6 push-ups
โ€ข 4 burpees
โ€ข 2 long jumps
#tiffslifts

I got my FITNESS in bright โ˜€๏ธ and early today! Last class of the week is complete โœ… back to it on Sunday! These weeks are just FLYING by and the big challenge has been getting a full nights worth of sleep! 8 hours has always been my goal and I've lowered that to 7 ๐Ÿ˜‘๐Ÿ˜‘ at a certain point, you have to make sure your habits and commitments are not interfering with your health-- even if they're healthy habits (confusing, I know)!! how do YOU make sure you get what your body needs each night?? #tiffslifts

PART 2 of the #bootyburner is here!! It's the workout for banded and timed supersets I guess ๐Ÿ˜‚. I like to incorporate timed sets in my work outs. Timed sets help you push past some of your limitations-- if you say you're going to do 12 reps, you stop at 12 even if you can handle a few more. Timed sets help me push past those stopping points and GET STRONGER!
Circuit 2: 45 on 15 off-- again, keep that band on the whole time!! โ€ข elevated KB sumo squats
โ€ข barbell glute raises โ€ข glute raises โ€ข wall sits- open and close your knees to engage medial glutes
#tiffslifts

Leg day is coming to you in three installments this time because it was JUST. THAT. GOOD! Not to toot my own horn, but the programming has just been so on point this last week!!! Just rewatching this makes me look forward to leg day SO MUCH!! First circuit was a burner. HR was โฌ†๏ธโฌ†๏ธ and booty was ๐Ÿ”ฅ๐Ÿ”ฅ. 45 seconds on 15 seconds off -- keep your mini band the WHOLE time
โ€ข goblet squats โ€ข lateral band walks
โ€ข banded barbell squats
โ€ข squat jumps
#tiffslifts **also-- must wear grey pants on leg day**

Two things that are difficult: pictures and working out. The latter is MUCH easier when you've got some #fitfriends by your side ๐Ÿ‘ฏ๐Ÿ‘ฏ๐Ÿ‘ฏ. What was on the docket for this morning? A park workout of course! โ€ข 4 rounds of partner relays-- sprints + 5 burpees for one partner while the other holds a plank โ€ข 4 rounds of 4 minute AMRAP (squat jumps + jump lunges + push-ups + plank jacks) โ€ข LADDER- frogger + bent knee hip raises from 10 โžก๏ธ1
#tiffslifts

You guys know me.... biiiiiiig fan of fun warmup supersets. And with yesterday being my upper body circuit day, I figured it'd be perfect time to incorporate a warmup LADDER!!! This was fun in the kinda way that you have no idea how you're gonna do it LOL. Here's what went downnnnnn: 5 rounds total- do one round of pull-ups and one round of shoulders before taking a quick break!
โ€ข pull-ups 10-8-6-4-2
โ€ข shoulder press 5-10-12-15-20
Full disclosure: I took a break during the set of 20 on shoulder press (oops) and I used a band to assist me with the pull-ups when I couldn't do anymore on my own. Just working the whole rep range is the GOAL. #tiffslifts

Two workout days in a row??!!!? That's a luxury these days!!! And I even get one tomorrow, too ๐Ÿ’๐Ÿผ. Today was an upper body circuit day and i was REALLY feelin it ๐Ÿ’›. Check out my two faves of the dayyyyy.
Circuit 1- 3 rounds of 45 seconds on, 15 seconds off:
โ€ข sumo squat + shoulder press with the long bar
โ€ข around the worlds โ€ข dumbbell lat drop (keep your arms in a big O the whole time to feel this in your lats. And SLOW the movement down!)
โ€ข hip raises for some core action
Circuit 2- 3 rounds: โ€ข 15 barbell shoulder press
โ€ข right into 15 behind the neck should presses โ€ข lateral raises โ€ข 30 seconds mountain climbers
#tiffslifts

I BUSTED IT with some intense cardio drills this morning and it felt SO GOOD. HR was โฌ†๏ธโฌ†๏ธ and so was the energy! I completed three circuits, but these two were my faves fa sho. I'm incorporating lifting + circuit training every other week, and today was the day for conditioning. You can still get your cardio in without a treadmill ๐Ÿ’ฆ๐Ÿ’ฆ
Circuit 1: 3 rounds โ€ข 30 seconds tuck jump burpees โ€ข 60 seconds KB swings โ€ข 2 rounds each- 10 wall sprawls + 10 box jumps
Circuit 2: 3 rounds โ€ข 30 seconds jump lunges
โ€ข 30 seconds clean and press each arm โ€ข 2 rounds of 10 each- goblet squats + jackknife sit-ups
#tiffslifts

Circuits circuits circuitsssss. I worked FULL BODY but emphasized the leggies and I'm still feeling it today!!! Hammies are TIGHT!! LOL. circuit 1- 4 rounds of 45 seconds on, 15 off: goblet squats โ€ข deadlifts โ€ข inverted rows on the TRX โ€ข alternating med ball slams
Circuit 2- 4 rounds 15 reps of each movement/ side โ€ข alternating lunges with plate overhead โ€ข one arm cable rows โ€ข toe touches โ€ข bench runs #tiffslifts

Wowwww I just realized that today was my ONLY day this week doing my own workout!!!! I have spent every day this week doing other things and being BUSY. OOPS!!!!! On top of my goal of slowing down, I'm working on being OKAY with things not going according to plan. Such is life-- amirite???? I used today as a full body circuit day and weeeee was it fun to be back ๐Ÿ‘Š๐Ÿผโšก๏ธ๐Ÿ”ฅ I used a LADDER as my warmup circuit to get started! Heavy KB swings (50/40/30/20/10) + wall walks (2/4/6/8/10). I barely finished the last round of 10 ๐Ÿ˜‚๐Ÿ˜‚ those get difficult LOL #tiffslifts

I've got a passion for two things-- fitness ๐Ÿ’ช๐Ÿผ and pants ๐Ÿ‘–. I may never have enough! โšก๏ธ
One class down, 4 more to go! I โค๏ธ Tuesday's because I get to teach SO MUCH. BUT, I have to keep reminding myself to slowwwww downnnnn. โšก๏ธ
I woke up this morning and just breezed through my tasks. It's like I'm not even realizing anything that's going on just so I can get to the next THING. My goal for the rest of this week is to focus on GRATITUDE for where I'm at in my life and what's to come. It's amazing to me how fast time flies. โšก๏ธ
I'm setting my alarm for 5 minutes earlier for the rest of this week. I am going to SLOW myself down and use that time to reflect ๐Ÿ”ฎ and start with positive thoughts. โšก๏ธ
How do you stay present and motivated??? #tiffslifts

Okay so #legday was also #friyay and at the time, I thought it was a good day to just keep squatting (thank you, @jimstoppani for making killer preworkout ๐Ÿ˜œ). It is now Sunday and I don't think my legs will ever be the same. I took this week to work on squats and deadlifts and worked a pyramid for both. 2 warmup sets of 20 then 15-10-8-6-8-10-15 reps. I was at the rack for a long time to say the least ๐Ÿ˜‚. I finished with two super sets for some isolation work.
Super 1- 4x12:
โ€ข barbell reverse lunge + leg extensions
Super 2- 2x20
โ€ข straight leg cable kickbacks + bent knee cable kickbacks
I normally go HEAVY on these but used it as a burner instead ๐Ÿ‘Š๐Ÿผ#tiffslifts

Yesterday was #day3 PUSH day!!! I've said it before, and I'll say it again-- I like to neglect chest day ๐Ÿ˜ถ๐Ÿ˜ถ and I was so tempted to skip it yesterday too after a longgggggg day at work.... but my stubbornness got the best of me and I made it to the gym anyways WOOT ๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป. Maxing out on push-ups is one of my fave ways to get into it-- crazy, I know. Workout coming soon!!! #tiffslifts
Photo cred: @_stacymcclain

I need to give a big, BIG shoutout to my girl @_stacymcclain for being such a BOMB photographer and dealing with my weird hand motions and insecurities all day ๐Ÿ˜‚๐Ÿ˜‚ you somehow managed to capture a good shot everywhere we went ๐Ÿ˜Š

#Repost @tiffs_lifts with @repostapp
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Today started day #1 of my 8 week programming, and that's something to smile about for sure!!! โ€ข
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Over these last few months of having this insta I have just BATTLED with myself internally on what I SHOULD or SHOULDN'T be doing on it. I am working on being ME and being unapologetic about it. Just going with the flow. I recognize that the battle will continue, but I am really feelin' how far I've come ๐Ÿ˜Ž#tiffslifts
Photo cred: the fabulous @_stacymcclain

DAY 2 BACK DAY woot woot!!! I love me some back workouts for sureeee. I did my FIRST unassisted chin up EVER in December of last year and it's CRAZY that I am now up to 4 sets of 5. 5 is still not that many in the grand scheme of things, but wow has it taken work to get there ๐Ÿ˜‚๐Ÿ˜‚. Don't be intimidated!! There are SO MANY exercises you can do to work those same muscles (check out my post on this from June 9th!). V much enjoyed this workout today-- again, a little lower intensity, but I sure felt the burn anyways. Here's what went downnnnn:
โ€ข 4x5 (max reps) pull-ups
โ€ข 4x12 bent over barbell rows
โ€ข 3 dropsets of lat pulldowns. Max reps 100 pounds, max reps 85, max 70, max 55 #woof
โ€ข 4x12 superset of one arm dumbbell rows + hammer curls
โ€ข 4x12 superset straight arm pull down + cable curl #tiffslifts

Today started day #1 of my 8 week programming, and that's something to smile about for sure!!! โ€ข
โ€ข
โ€ข
โ€ข
โ€ข
Over these last few months of having this insta I have just BATTLED with myself internally on what I SHOULD or SHOULDN'T be doing on it. I am working on being ME and being unapologetic about it. Just going with the flow. I recognize that the battle will continue, but I am really feelin' how far I've come ๐Ÿ˜Ž#tiffslifts
Photo cred: the fabulous @_stacymcclain

Oh my gosh, so much KB love from this girl. As I'm preparing to launch my personal program next week, I've been compiling all of my favorite exercises and this set falls into that category of ๐Ÿ‘Œ๐Ÿป sets. Every other week I'll be lifting heavy, combined with full body circuits for โฌ†๏ธ HR and working full body. Your glutes will be cryinggggg at the end of this.
4 rounds:
โ€ข 12 arms extended KB squat โ€ข 12 KB RDL + curtsy lunge each leg
โ€ข 12 each arm alternating KB swings
#tiffslifts

I have been a BUSY ๐Ÿ lately and have been spending most of my workouts busting it at @onyourmarkstudios , so I have been doing a variation of this fun routine in my room in the morning. I find that my day gets started with so much positivity if I just wake up and MOVE. Whether is a few light stretches, yoga on my own, or this HIIT, I feel SO MUCH better starting my day with movement. My fave at the moment is this combo: 5 exercises-- 45 seconds on, 15 off for 3-5 rounds depending on how much time I have. Today I did froggers, blastoff push-ups, jump squats, bicycle crunches, and wall sits. Feel free to switch it up with any movements-- anything to wake up and get that HR โฌ†๏ธโฌ†๏ธโฌ†๏ธ #tiffslifts

True life: I am a weights hog ๐Ÿ˜‚๐Ÿ˜‚. JK-- it was an off-time at the gym so I could totally get away with this. But I had to snap this photo bc it was a little over the top regardless LOL. I was doing one of my fave shoulder workouts--7x7x7 and I just could not use the same weight for every movement. So therefore I used them all!!! This really embarrassed me which got me thinking of the most embarrassing time at the gym ever. Let me explain- I was shoulder pressing and using my BodySpace app for previous workouts and I saw 20 pounds was my last workout weight. I loaded up the bar and just could NOT press it. But I'm stubborn, and I tried anyways. I totally could not lift it back up and almost dropped it on myself until this dude came and saved me. EEK! Then I realized I loaded EACH SIDE with 20 instead of 20 total ๐Ÿ˜ถ๐Ÿ˜ถ. Girls lifting weights normally get some glances, but girls dropping too heavy of barbells on themselves gets more glances. Still can't make eye contact with that dude ๐Ÿ˜‚. #tiffslifts #returntoolympia #bodybuildingcom

I have been PRACTICING my smith machine pistol squats! I must say-- they are no easier, but they're looking a little better! I've been incorporating this set into my leg day every other week for the past few months. I want to see improvement, but I'm a believer in switching up my lifts week to week. So one week I'll work on heavy and hard and one week I work on lighter more experimental (to me) lifts. I enjoy it and I'm sticking to it for the time being! I wanna see my glutes to heels on those pistols soon ๐Ÿ˜‰ #tiffslifts

PLANNING!! Planning might be my favorite word/activity ever. I am a HUGE planner. Not a week goes by where I don't have a plan. My plan to carry me through the summer is simple- stay ENGAGED and stay CONSISTENT. I am at my lightest weight ever right now, and no-- it's not all about the scale. But I feel so GOOD! I have energy, I'm excited, and I'm loving myself ๐Ÿ˜Š. On July 17, I'm starting my own workout program and it's going to be a mix of full body/ HIIT combined with strength conditioning. Just one more thing for me to get excited about planning ๐Ÿ’ช๐Ÿป๐Ÿ’๐Ÿผ #tiffslifts #returntoolympia @bodybuildingcom

#EMOM of the dayyyyyy ๐Ÿ’๐Ÿผ๐Ÿ’๐Ÿผ I liked this one. I've been loving on the kettle bells lately, and I love doing classic KB swings. But, I've never experimented with the American kind! So decided I would try them out to warmup my shoulders. I started with 10 reps and added 1 every minute. Finished the minute with hip lifts. Shoulders were niiiiice and toastyyyy after this guy! #tiffslifts

Practiced my L sits again for the first time in a while and ima be honest-- I was pleased. They're still kinda ugly, but SO much better than last time. I'm pretty wobbly, but I'm good with that for now ๐Ÿ˜Ž #tiffslifts

So-- ima be honest. I am having a super hard time writing this caption on my phone RN bc of this shoulder workout. WOW. Okay. So I stole this from @sarah_bowmar bc her workout ideas never disappoint. This one was ๐Ÿ‘Œ๐Ÿป๐Ÿ‘Œ๐Ÿป. I normally love shoulder workouts in general, but this one made me feel so strong! My goal was to keep the same weight the whole time and I actually did it!!! Here's what I did. Reps of: 20-15-10-5-10-15-20 of the following exercises:
โ€ข Arnold press
โ€ข curl and press
โ€ข lateral raise
โ€ข front raise
โ€ข band pull apart
Those rounds of 20 are just ๐Ÿ˜ซ๐Ÿ˜ซ #tiffslifts

Workin dat backkkkk on Saturday BACK DAY!! Experimenting with some variations on the normal rows... this ended up getting V heavy lol. I did 4 sets of 8 and felt the burnnnn ๐Ÿ”ฅ๐Ÿ”ฅ off to enjoy my Saturday in the sun now โ˜€๏ธโ˜€๏ธ #tiffslifts

I finished my PUSH day with some fun bodyweight PUSHING!!! I like to experiment with different kinds of push-ups and I haven't done these in a while! They're incline depth push-ups and they are a GREAT way to get deeper and stronger in your push-ups. I paired 10 reps of push-ups with 10 tricep dips for 4 rounds. Push yourself here!!! It's worth it. #tiffslifts

Back to hotel stays here and there **please note the background** EEK. staying at a hotel for work totally gets me out of my groove. Fortunately though, I am a planner, so I literally try and bring EVERYTHING I need. I pack my own breakfast, lunch, yoga mat, water and everything else I need to stay FEELING healthy. To be honest, I like staying in hotels here and there, but I can't wait to be home already ๐Ÿ˜‚#tiffslifts

As promised, part 2 of my leg day this week. This lil set here really amped the intensity! Also, I'm always looking to come up with some inspiration for my group fitness classes, and I'm thinking this will be a good add ๐Ÿ‘Œ๐Ÿป๐Ÿ‘Œ๐Ÿป thoughts??? 4 rounds 10 reps of each โ€ข elevated front loaded sumo squats โ€ข reverse lunge with a knee
โ€ข alternating bench taps
#tiffslifts

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