#universityvasa

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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

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

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

Always a good time when u hOok up with your babes at the gym! 😘 #mychicksbad #hotmamas #girlswholift #universityvasa #vasa #surgesupplements #esupplements #girlswithtattoos #muchneeded

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

11:40pm and...Closing ✌️my last workout of the week with 5grams of creatine and post protein shake. Now sauna, jacuzzi and off to bed..😅🙌#vasafitness #universityvasa #singledadlife #thesweetcomeback #lumixghuser #fitnesslifestyle #becomeidealbeforelookingforideal #leavethembetterthanyoufoundthem

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

MOST RECENT

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

The last few days have been a little crazy traveling, haven't had access to a gym so I've taken my workouts outside! I started with a 20 minute jog, 5 sets of 15 of these workouts after each one of these I did a 100 meter sprint. To finish I did a 20 minute jog! It doesn't matter where you are you can always get in a workout! Don't make an excuse find an opportunity! #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

Wednesday motivation! 4 years difference! Girl on the left is a long distance runner, no weight training and minimal calories! Then the girl on the right is a weight lifter, HIIT enthusiast, and eating healthy calories! Building muscle TAKES time! Don't get mad or discouraged if after 2,4,6 or 12 months you haven't put on the muscle mass you want, because the secret is it TAKES time! Be persistent, work hard, work smart, and stay positive! No matter your fitness goals you will achieve them with the right plan, goals and mindset! #utah #utahfitfam #utahfitness #utahfitspo #utahgram #orem #provo #realresults #fitness #gym #nutrishoporem #nutrishopusa #health #protein #sports #npcutah #workout #exercise #journey1 #modusapparel #universityvasa #provovasa #saratogavasa #vasa

Going on vacation?! Don't want to gain 10+ lbs well check out my blog post on my bio on how to stay on track while traveling!
But for now I'll leave a few tips: 🔹 be mindful of what your eating- don't go gung hoe on the food! 🔹 drink a lot of water- this will help flush your system! 🔹 find opportunities to be active! No matter where you are, find a reason to take a walk, do some sit ups push ups or crunches 🔹 bring protein bars, Tuna packs, green food product, protein powder etc to help you reach your food intake for the day!
Check out my blog post for more information! Enjoy your summer trips!
#utah #utahfitfam #utahfitness #utahfitspo #utahgram #orem #provo #realresults #fitness #gym #nutrishoporem #nutrishopusa #health #protein #sports #npcutah #workout #exercise #journey1 #modusapparel #universityvasa #provovasa #saratogavasa #vasa

Crush your workouts this week & get them all in!
1. Make a plan- have a plan of what your going to do each day, take a notebook with you and write out the exercises you did
2. Make time- make time to go to the gym or get outside, if that means you have to wake up at 4am so be it!
3. Be accountable to someone- if that means you hire a trainer or have a motivated friend who is there waiting for you, it goes a long way to have someone your accountable to!
4. Look forward to something after your workout- if that means you have a serving of halo top ice cream, a BCAA slushie or a yummy post workout meal!
Happy Monday friends! Crush your goals & stay positive, so much opportunity is in store today! #utah #utahfitfam #utahfitness #utahfitspo #utahgram #orem #provo #realresults #fitness #gym #nutrishoporem #nutrishopusa #health #protein #sports #npcutah #workout #exercise #journey1 #modusapparel #universityvasa #provovasa #saratogavasa #vasa

Today's thoughts while running:
Fitness is my PASSION, this is what I am meant to do. There is something about helping others find happiness in being healthy, helping them push past what they thought were limitations & to show them how strong they really are! Being a trainer is the most rewarding job, I get to know people on a very personal level, I get to love them for who they are, I am humbled time and time again through what I do for a living. I am so thankful that I get to do what I love. I live by being healthy but more importantly I get to help others find happiness in being healthy! #utah #utahfitfam #utahfitness #utahfitspo #utahgram #orem #provo #realresults #fitness #gym #nutrishoporem #nutrishopusa #health #protein #sports #npcutah #workout #exercise #journey1 #modusapparel #universityvasa #provovasa #saratogavasa #vasa

3 ways to stay strong on your diet during your weekend!
1. Get your workout in Friday & Saturday this will keep you motivated to be better on your diet
2. Bring snacks with you in a small cooler or bag such as cucumbers, almonds, celery, peppers, carrots or even a protein bar.
3. Enjoy your weekend, allow a cheat meal Friday or Saturday evening that way you have something to look forward to!
I have 1 more spot open for online programs DM for more info!
Photo: @mike_fitmidget
#utah #utahfitfam #utahfitness #utahfitspo #utahgram #orem #provo #realresults #fitness #gym #nutrishoporem #nutrishopusa #health #protein #sports #npcutah #workout #exercise #journey1 #modusapparel #universityvasa #provovasa #saratogavasa #vasa

@Goodsellfitness we put time into our clients, we will work hard for you so you see RESULTS! We are certified trainers, nutritionist, strength & conditioning coaches as well as athletes ourselves! Let us help you reach your goals today email us at goodsellfitness@gmail.com or DM for info on our 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

The big 24 today! Can't believe how old I am now 😭😭😭 this year has been a huge one! Opened a new business, moved to a new city, became a head trainer at anytime fitness, grew my online business substantially, became an elite trainer, coached myself for a show, and I did it with the support and love of my sweet husband. Bring on another amazing year for 24, time to accomplish even more! #utah #utahfitfam #utahfitness #utahfitspo #utahgram #orem #provo #realresults #fitness #gym #nutrishoporem #nutrishopusa #health #protein #sports #npcutah #workout #exercise #journey1 #modusapparel #universityvasa #provovasa #saratogavasa #vasa

Rise and grind! It's Monday! Time to crush your goals! I just had 1 spot open up for online training & nutrition 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

Sometimes I have to remember to still love the person in the mirror. To stop focusing on all the things I haven't done I haven't accomplish, or told I won't be able to do.
But instead looking in the mirror realizing that this girl has been through so much and she's still standing and still fighting to be her best.
Photo: @mike_fitmidget #utah #utahfitfam #utahfitness #utahfitspo #utahgram #orem #provo #realresults #fitness #gym #nutrishoporem #nutrishopusa #health #protein #sports #npcutah #workout #exercise #journey1 #modusapparel #universityvasa #provovasa #saratogavasa #vasa

Huge shout out to my online client @cassandrafuturedc for winning her class at the NPC Europa Games in TX Bikini division class E! This girl follows macro/ carb cycling, 4x a week of HIIT training! Keeping her healthy and her metabolism in check and she still brought home a 1st place win! She's works so hard and her win is well deserved! Congrats Cassandra! #utah #utahfitfam #utahfitness #utahfitspo #utahgram #orem #provo #realresults #fitness #gym #nutrishoporem #nutrishopusa #health #protein #sports #npcutah #workout #exercise #journey1 #modusapparel #universityvasa #provovasa #saratogavasa #vasa

Why do I incorporate bands into almost all my leg workouts for myself and clients?
1. Activation of the abductors- those outside glute muscles that all the women want to tone, yep bands help with that!
2. Keep my glutes/ abductors involved during my lifts not my quads!
3. Helps with lower back pain, yep that's right! Lower back pain is caused by many things but incorporating more bands with leg exercises helps strengthen glutes & abductors which most people lack in strength
4. Gives your butt a great shape! Who doesn't want that?! 😆
#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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