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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 πŸ˜‹ 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 πŸ™ŒπŸΌπŸ™ŒπŸΌ #tiffslifts

If you're anything like me, core is usually an afterthought during workout time. I'm a firm believer that you should be working your core throughout your entire workout, but sometimes it's nice to just put it on blast a little bit πŸ”₯πŸ”₯. Try this quick circuit post workout! 4 rounds 10 reps of each exercise:
β€’ glider pike to around the worlds β€’ glider pike
β€’ one legged leg drops each side β€’ v up + crunch
#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 πŸ˜‚πŸ˜‚ you somehow managed to capture a good shot everywhere we went 😊

#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!!! β€’
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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 😎#tiffslifts
Photo cred: the fabulous @_stacymcclain

Why do you work so hard? Because... 'Good Enough' Isn't. πŸ‘ŠπŸ»#GoodEnoughIsnt #keiser #cardio #groupcycling #spinning #Repost @tiffs_lifts with @repostapp
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Getting my SWEAT πŸ’¦ on with spin πŸš΄πŸ»β€β™€οΈ 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 πŸ€ΈπŸΌβ€β™€οΈπŸš². SO excited for what's ahead!! Hopefully I won't sweat quite as much while I'm teaching though πŸ˜‚πŸ˜‚ #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 πŸ”₯. The smith machine just GETS me and works all da right places πŸ™ŒπŸΌ. 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: β€’ 10 each leg reverse split squat with leg/glute lift
β€’ 15 in and out jump squats
#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 πŸ˜‚, but it felt GOOD to move slowly and with purpose! #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

Today I chose to partake in some self-❀️ and I got a manicure πŸ’…πŸΌ. 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 ❀️ time, but not when you're there as often as I am πŸ˜‚. 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 😎#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:
β€’ lateral raises β€’ around the worlds β€’ outward presses
β€’ push-ups
#tiffslifts

MOST RECENT

If you're anything like me, core is usually an afterthought during workout time. I'm a firm believer that you should be working your core throughout your entire workout, but sometimes it's nice to just put it on blast a little bit πŸ”₯πŸ”₯. Try this quick circuit post workout! 4 rounds 10 reps of each exercise:
β€’ glider pike to around the worlds β€’ glider pike
β€’ one legged leg drops each side β€’ v up + crunch
#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 πŸ˜‚, 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 πŸ”₯. The smith machine just GETS me and works all da right places πŸ™ŒπŸΌ. 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: β€’ 10 each leg reverse split squat with leg/glute lift
β€’ 15 in and out jump squats
#tiffslifts

I did a workout at my office gym last week, and as you can imagine, the equipment was NOT what I'm used to!! So I had to get a little creative with some of my exercises. I've been really only getting 3 days in at the gym lately so I've been focusing on push/pull/legs splits. I worked pull + shoulders here and it ended up being pretty solid!! Starting set was 3 sets of 5 pull ups + 10 dumbbell snatches each arm. I've been working on my snatches and they're one of those movements that I feel like are just CLUTCH in life LOL.
Set 2 was 3 rounds of the following:
β€’ 12 each arm one arm cable pulldowns β€’ 12 lying dumbbell flyes + press
β€’ 12 straight arm pulldowns overhand grip
β€’ 12 straight arm pulldowns underhand grip
Set 3 was 3 rounds 45 seconds on, 15 off:
β€’ Front raises β€’ Alternating arnold press β€’ Weighted ball slams (WOOF!)
β€’ Plank with weight push
#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 πŸ‘ŒπŸ»πŸ‘ŒπŸ»πŸ‘ŒπŸ». This hits on every major muscle group in all the right wayzzz. I did two rounds total (4 sets of each):
β€’ squats 2x15
β€’ barbell lunges 2x12
β€’ jump squats 2x30 seconds
β€’ pull-ups 2x5
β€’ shoulder press 2x15
β€’ burpees 2x15
β€’ push-ups 2x15
β€’ 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-❀️ and I got a manicure πŸ’…πŸΌ. 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 ❀️ time, but not when you're there as often as I am πŸ˜‚. 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 😎#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:
β€’ lateral raises β€’ around the worlds β€’ outward presses
β€’ push-ups
#tiffslifts

I found my πŸ’› 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 πŸ’ͺ🏻. 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 πŸ˜‚ 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: β€’ plank rows
β€’ frogger + low squat + curl
β€’ TRX bodyweight rows
Circuit 2- again, 45 on and 15 off for 3 rounds:
β€’ toes to bar + burpee
β€’ alternating shoulder press β€’ bear crawl forward and back β€’ 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 🍩🍩🍩. Don't get me wrong, I normally eat pretty wholesome, but a donut ever now and then can't hurt πŸ˜‚πŸ˜‚ #tiffslifts

Spiced up 🌢🌢 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 🌢🌢. 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 πŸ™ŒπŸΌπŸ™ŒπŸΌ #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 πŸ’› 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: β€’ 10 squat jumps β€’ 8 jumping lunges β€’ 6 push-ups
β€’ 4 burpees
β€’ 2 long jumps
#tiffslifts

I got my FITNESS in bright β˜€οΈ and early today! Last class of the week is complete βœ… 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 πŸ˜‘πŸ˜‘ 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 πŸ˜‚. 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!! β€’ elevated KB sumo squats
β€’ barbell glute raises β€’ glute raises β€’ 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 ⬆️⬆️ and booty was πŸ”₯πŸ”₯. 45 seconds on 15 seconds off -- keep your mini band the WHOLE time
β€’ goblet squats β€’ lateral band walks
β€’ banded barbell squats
β€’ 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 πŸ‘―πŸ‘―πŸ‘―. What was on the docket for this morning? A park workout of course! β€’ 4 rounds of partner relays-- sprints + 5 burpees for one partner while the other holds a plank β€’ 4 rounds of 4 minute AMRAP (squat jumps + jump lunges + push-ups + plank jacks) β€’ LADDER- frogger + bent knee hip raises from 10 ➑️1
#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!
β€’ pull-ups 10-8-6-4-2
β€’ 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

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