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So fun running into @holly_semanoff at the gym today. If I had her flexibility and mobility... she owned the gym. She even taught me a new shoulder exercise. Was like having Shane and Tiff right there with me. So sweet. #smallworld #universityvasa #ifbbfitnesspro #teamheugly

Last weeks these kiddos got prizes for being the"Vawesome" kids of the week at daycare! 😍😍😍 I love that they get to do different crafts and sports and have fun every single day! Thank you Vasa kidcare university! @vasafitness @vasa_university #miaandcaius #vawesome #kidcare #universityvasa #vasakidcare

Gym is essential this week before California this weekend ✈️❤️ #goutes #eventhoughimawolverine #universityvasa #girlswholift #bootywerk #californiafornewyears #canijustbeonthebeachalready Preworkout/BCAAs are always @surgesupplements

The most awkward machine to use in the #gym by far! I made @kmc6116 come stand by me for moral support haha #vasafitness #universityvasa #gymjunkie #gymhopping #notmyfavoritelocation #karlsbicep #fitcouples #igfitness

Being sick isn't going to set me back although I took a day off work and training I still stuck to my macros & chugging a crap load of water! A little bloated from the cough drops & medicine, but I am so ready to feel better so I can give it my all in the gym! #utah #utahfitfam #utahfitness #utahfitspo #utahgram #orem #provo #realresults #fitness #gym #nutrishoporem #nutrishopusa #health #protein #sports #npcutah #workout #exercise #journey1 #modusapparel #universityvasa #provovasa #saratogavasa #vasa

Hey guys! Come try some of @surgesupplements amazing products today! From 5-8pm 💜 ⚡️ Free samples! Let surge fuel your work out and help your muscles recover faster with our pre-work out and BCAAs! Oh and come say hi to yours truly 😘 #surgesupplements #surgegirl #bcaas #universityvasa #girlsthatlift #gymismylife #liftheavy #surgeshots

Busted A double session today!! Burned a little over 2k calories, started with shoulders in the morning n at night I hit legs with @veeeluna n I must say haha I ended up on the floor as you can see in the second video haha I was trash haha I am going to feel this tomorrow!!! #vasafitness #universityvasa #mensphysique #bikinicompetitor #bulkingseason #getbigordietrying #bulking #takenoprisoners #grinding #shoulderday #legday #negatives #hipthrust #beastmode #swoldiernation #gymrats #fitnessjourney

MOST RECENT

Busted A double session today!! Burned a little over 2k calories, started with shoulders in the morning n at night I hit legs with @veeeluna n I must say haha I ended up on the floor as you can see in the second video haha I was trash haha I am going to feel this tomorrow!!! #vasafitness #universityvasa #mensphysique #bikinicompetitor #bulkingseason #getbigordietrying #bulking #takenoprisoners #grinding #shoulderday #legday #negatives #hipthrust #beastmode #swoldiernation #gymrats #fitnessjourney

Tiff FINALLY did it!!!! Im so proud of her. She started @coupledfitness. This is something we’ve talked about for most of our marriage and she’s following her dream. She loves working out, and has always loved to study up on fitness and wellness. I’ve been pushing her to do it! She wants to use this opportunity to help educate others with new creative exercise ideas, as well as, to help others have confidence in the gym. “The things that are difficult typically create the greatest changes in our lives”. #proudhusbandmoment #shesgotmadskills #ifitriedhermovesthenidprobablydie #shealwayspushesmetobebetterandtotryharder #ibetterstepupmygame #universityvasa #lululemonandnike @goodearthlife

Last weeks these kiddos got prizes for being the"Vawesome" kids of the week at daycare! 😍😍😍 I love that they get to do different crafts and sports and have fun every single day! Thank you Vasa kidcare university! @vasafitness @vasa_university #miaandcaius #vawesome #kidcare #universityvasa #vasakidcare

Bosu ball! What is it? That half ball at the gym? Why use it?! Stability and core activation!!! These four workouts are great exercises to hit core, arms and legs! I'm huge on increasing balance with these exercises you will do just that and burn some calories while your at it too!!! 1. Bosu ball mountain climbers-3x 30 seconds
2. Forearm hand plank- 3x 30-1 minute
3. Bosu ball burpies with push up- 3x15
4. Waking lunge with overhead bosu ball press
Liked these workouts? I will be posing more on my you tube channel! - now accepting new clients for fall I have limited spots up to 2 right now! DM for more info!- #fitness #utahcounty #orem #provo #vasa #universityvasa #utahfitfam #healthy #workout #saltlakecounty

If we don't start today, if we don't start now then how many excuses will we make until we actually start?! Make a reason to start today! I currently have one more spot left for online training this month! DM for more info! #utah #utahfitfam #utahfitness #utahfitspo #utahgram #orem #provo #realresults #fitness #gym #nutrishoporem #nutrishopusa #health #protein #sports #npcutah #workout #exercise #journey1 #modusapparel #universityvasa #provovasa #saratogavasa #vasa

Do you ever think about how you see yourself?
When you look in the mirror and make comments like "ewe my love handles" or "my thighs are huge" or "my skin looks so gross" how do you think that helps? I know for me it doesn't.... I can be my WORST cretic it it kills my confidence. Lately I've been trying to focus on my positive attributes instead of looking in the mirror and thinking to myself my legs are huge I look in the mirror and say to myself my legs are muscular & fit, I've worked hard for these thighs! It's incredible what has happens physically to me (or so I think) since I've been changing the way I say things about myself even if I'm the only one who hears it! Positivity is key to seeing changes, if your constantly negative in the way you view yourself than how are you supposed to change? I challenge you all to make the change today! focus on saying positive things about yourself! This is key to becoming a happier you! Mental health is just as important as physical make sure you keep your mind in check! #utah #utahfitfam #utahfitness #utahfitspo #utahgram #orem #provo #realresults #fitness #gym #nutrishoporem #nutrishopusa #health #protein #sports #npcutah #workout #exercise #journey1 #modusapparel #universityvasa #provovasa #saratogavasa #vasa

It's finally Friday! The weekend has arrived! Let's stick to our goals this weekend!
Here is how:
1. Write your goals down for the weekend- even if it's in your phone, on the mirror or on a notebook you at least have your goals written down!
2. If your going to eat something off your diet go out and eat it, don't bring home the cheat meal eat it there and leave it!
3. Exercise! Make sure you are getting your workouts in! This is so important because it will helps with appetite control, keeps you motivated and keeps you burning those calories! ****3 more spots left for August/ September programs ! DM for more info!********
#utah #utahfitfam #utahfitness #utahfitspo #utahgram #orem #provo #realresults #fitness #gym #nutrishoporem #nutrishopusa #health #protein #sports #npcutah #workout #exercise #journey1 #modusapparel #universityvasa #provovasa #saratogavasa #vasa

How to achieve your fitness goals:
1. Have a plan- a goal without a plan is just a goal. Don't say your going to do something without a game plan!
2. Constantly re-evaluate & set new goals! - always self checking to make sure your on the right path this is the key to reaching goals, setting weekly, daily or even monthly goals ensures that you stay motivated and disciplined!
3. Be realistic! Don't set unrealistic goals- going from 30% body fat down to 15% body fat in 1 month or is unrealistic and unhealthy or even losing 20-30 lbs in one month is also unrealistic. Instead focus on this month I will try to increase my weight in my bench press, feel a difference in the way my clothes fit, & lose .5-1.5 lbs a week or .5% body fat a week or less!
4. Don't get discouraged if you don't reach your goals- it happens to all of us, it happens to me when I get ready for shows, sometime my body doesn't respond as quickly as I would like, so I stay consistent, stay positive & look at all the progress I have made already!
5. Stay positive- isn't this the key to everything? When we start thinking negatively we only are hoping for a negative outcome, so instead of being pessimistic, take a look at yourself and say positive things ONLY- this takes practice but it's possible! Thinking positive can take us so far!
6. Be accountable to someone, by hiring a coach or a trainer that you have to check in with keeps you in check so you don't fall off the band wagon!
I do have a few more spots open for online training starting in September! DM for more info!
#utah #utahfitfam #utahfitness #utahfitspo #utahgram #orem #provo #realresults #fitness #gym #nutrishoporem #nutrishopusa #health #protein #sports #npcutah #workout #exercise #journey1 #modusapparel #universityvasa #provovasa #saratogavasa #vasa

How to get a flat stomach:
1. Stop eating crap! Cut out the refined sugars, cut out the white bread, eat more whole grains, fruit and veggies!
2. Drink water! Yes drinking water will help you to flush out toxins & helps you go 💩 which is a big cause of a bloated stomach & not to mention drinking water helps reduce water retention!
3. Exercise- now I mean actually workout, don't go in the gym and half it. Go in the gym, work hard and burn those calories! Incorporate 2-3x a week of some type of HIIT training, weight training and aerobic training! ***** I am now accepting clients for September & only a few for August! DM for info on my personalized programs!
#utah #utahfitfam #utahfitness #utahfitspo #utahgram #orem #provo #realresults #fitness #gym #nutrishoporem #nutrishopusa #health #protein #sports #npcutah #workout #exercise #journey1 #modusapparel #universityvasa #provovasa #saratogavasa #vasa

What a happy day for @dakotadenney she looks beautiful and I'm so happy to officially have @caseyshort13 apart of the family! What a beautiful place to get married in the temple! I love you two congrats! Now time to party! #utah #utahfitfam #utahfitness #utahfitspo #utahgram #orem #provo #realresults #fitness #gym #nutrishoporem #nutrishopusa #health #protein #sports #npcutah #workout #exercise #journey1 #modusapparel #universityvasa #provovasa #saratogavasa #vasa

Outer banks was beautiful, great people, yummy food, beautiful southern east coast weather and my sweet hubby by my side ❤️ until next time! #utah #utahfitfam #utahfitness #utahfitspo #utahgram #orem #provo #realresults #fitness #gym #nutrishoporem #nutrishopusa #health #protein #sports #npcutah #workout #exercise #journey1 #modusapparel #universityvasa #provovasa #saratogavasa #vasa

Hitting all 3 shoulder heads with these exercises!
Front raises- anterior deltoid
Lateral raises- medial deltoid
TRX band flys- posterior deltoid **************************************************************
Tips to growing shoulders:
1. Avoid too much swinging- naturally when performing lateral & front raises we tend to swing to help the weight get up. By keeping the core tight, keeping legs shoulder width apart and bringing the weights up & down with a slow controlled movement allows the muscles in the shoulders to be activated to grow!
2. Not going too heavy- when trying to shape the shoulders going to heavy is a common mistake I see when performing detailing exercises such as lateral, front & rear delt raises. Finding a weight that is challenging to get up, but not to difficult that you are recruiting different muscle groups such as the traps. I will vary between 10-15 lbs for lateral & front raises.
3. Eating enough calories! Of course this is a huge part of any program when trying to cut body fat or increasing muscle mass. Eating calories so you can grow and shape those babies!
I am now accepting clients for August! If your interested is losing weight, competing or just being more fit DM for more info on my personalized programs! #utah #utahfitfam #utahfitness #utahfitspo #utahgram #orem #provo #realresults #fitness #gym #nutrishoporem #nutrishopusa #health #protein #sports #npcutah #workout #exercise #journey1 #modusapparel #universityvasa #provovasa #saratogavasa #vasa

This is a great circuit to do if your running low on time like I have been lately but want to burn some serious calories!
5 rounds:
1 minute battle rope doubles
15 TRX band rear delt fly
15 dumbbell bent over row
1 minute jump rope

Do 5x today I finished with 20 minutes of treadmill sprints!
Happy Saturday!
#utah #utahfitfam #utahfitness #utahfitspo #utahgram #orem #provo #realresults #fitness #gym #nutrishoporem #nutrishopusa #health #protein #sports #npcutah #workout #exercise #journey1 #modusapparel #universityvasa #provovasa #saratogavasa #vasa

Surprised I have abs left after the last 24 hours! It's been a crazy few days for me! On Monday Drove 4 hours to baltimore airport, waited for the plane for 2-3 hours, they grounded us on the plane for 4 hours we were supposed to head to Orlando but due to weather we had to wait for 4 hours. Then our flight left to Utah was canceled. so we decided to stay in Baltimore and we went to the Philadelphia to stay the night to flight out of the Phili airport Tuesday to get home to Utah, our connecting flight to Boston was delayed then we finally got home around 1am ish this morning, up at 430 am for clients, running on 2-3 hours of sleep right now: we're in the middle of moving 😀 ***************
On a side note To stay on track I was taking @nutrishoporem products which saved me from eating crap! 👉🏼superfoods (3 servings of veggies & 8g of fiber in 1 scoop!) , source protein bars, hydro pro, digestive enzymes 👈🏼and healthy options while going out to eat ( stay tuned for a blog post on that!) I've only gone up 3 lbs since last week which BTW always wait weigh yourself 3-4 days after a trip! Get your workouts in when you can! Make it a priority! #utah #utahfitfam #utahfitness #utahfitspo #utahgram #orem #provo #realresults #fitness #gym #nutrishoporem #nutrishopusa #health #protein #sports #npcutah #workout #exercise #journey1 #modusapparel #universityvasa #provovasa #saratogavasa #vasa

4 things that will help you stay on track with your diet during the week:
1. Write down your goals where you can see them, writing them on your mirror on the fridge, at your desk or even on the back of your phone!
2. Pack your food when you leave the house- take a cooler with you, pack an apple, almonds or a protein bar!
3. Track what you are eating! This is so helpful to make sure you getting enough macro & micro nutrients!
4. Bring water with you every where you go! Drinking enough water is so important, it removed toxins from your body and keeps you full! Drinking about 3 liters a day or more is great to make sure you get enough in!
If your needing that extra motivation or help to get to the next level DM for more info on my personalized programs. #utah #utahfitfam #utahfitness #utahfitspo #utahgram #orem #provo #realresults #fitness #gym #nutrishoporem #nutrishopusa #health #protein #sports #npcutah #workout #exercise #journey1 #modusapparel #universityvasa #provovasa #saratogavasa #vasa

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