#fitnursesofig

Decreased my caffeine/stimulant intake and my body has been feeeeling it 😴 
Definitely feeling better today! 🙌💪
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New full body HIIT routine I am lovingggg 🔥🔥🔥 check out the full video, save, and let me know how you like it! *sped up some parts for time and your viewing pleasure 🤣
Decreased my caffeine/stimulant intake and my body has been feeeeling it 😴
Definitely feeling better today! 🙌💪
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.
New full body HIIT routine I am lovingggg 🔥🔥🔥 check out the full video, save, and let me know how you like it! *sped up some parts for time and your viewing pleasure 🤣
Enjoying the sunrise post workout this morning, last day at the nurses forum in Hobart, it's been amazing so far.

#sunrise #hobart #tasmania #morningtraining #fullbodyworkout #gymglutes #livelife #nurses #fitnursesofig #fitnurse #trainlikeabeast #neverstop
Enjoying the sunrise post workout this morning, last day at the nurses forum in Hobart, it's been amazing so far.

#sunrise #hobart #tasmania #morningtraining #fullbodyworkout #gymglutes #livelife #nurses #fitnursesofig #fitnurse #trainlikeabeast #neverstop
Thursday means one step closer to Friday and another step closer to BANK HOLIDAY WEEKEND 🎆🎆
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Shout out to the nurses/health care workers grinding with me on bank holiday Monday!! Till then, LETS ENJOY THE SUNSHINE ☀️
#nurseprobs #sunsout
Thursday means one step closer to Friday and another step closer to BANK HOLIDAY WEEKEND 🎆🎆
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Shout out to the nurses/health care workers grinding with me on bank holiday Monday!! Till then, LETS ENJOY THE SUNSHINE ☀️
#nurseprobs #sunsout
Tangled...
Toned...
Tanned...
Tough...
Tired...
Trusting...
That's me!
Trusting the process! 
Here come the hashtags....🤷‍♀️🤪
.....
#happiness #glow #selflove
#goaldigger #gymmotivation
#fitnursesofig #fitnurse #nurseswholift #fitgirlsrock #fit #fitnessmotivation #wednesday #wellnesswednesday
#wellnessdivision2020
#welcometomyworld 
#teamfunctionalflex #teamfflex #teamfflexathlete #confidentnotcocky #comfortzone #pinkeverything 💞
🙌
💪
Tangled...
Toned...
Tanned...
Tough...
Tired...
Trusting...
That's me!
Trusting the process!
Here come the hashtags....🤷‍♀️🤪
.....
#happiness #glow #selflove
#goaldigger #gymmotivation
#fitnursesofig #fitnurse #nurseswholift #fitgirlsrock #fit #fitnessmotivation #wednesday #wellnesswednesday
#wellnessdivision2020
#welcometomyworld
#teamfunctionalflex #teamfflex #teamfflexathlete #confidentnotcocky #comfortzone #pinkeverything 💞
🙌
💪
You were given two hands, one for helping yourself and one for helping others.⁣
⁣
12 hour shifts are extremely demanding, especially when they’re back to back. With some planning and focus you CAN be both a healthy nurse and give great care to your patients. ⁣
⁣
It starts by taking care of yourself first. Go to bed early, exercise, eat a healthy breakfast, bring a packed lunch/snacks, and DRINK water.⁣
⁣
Sounds simple but how many of those things are you doing?
You were given two hands, one for helping yourself and one for helping others.⁣

12 hour shifts are extremely demanding, especially when they’re back to back. With some planning and focus you CAN be both a healthy nurse and give great care to your patients. ⁣

It starts by taking care of yourself first. Go to bed early, exercise, eat a healthy breakfast, bring a packed lunch/snacks, and DRINK water.⁣

Sounds simple but how many of those things are you doing?
✨Green Tea✨
.recommended: 3-4 cups/day. .
Has been shown in studies to:
▫️Boost regenerative stem cells- catechines in green tea can stimulate regeneration of M u s c l e, brain, bones, and nerves.
▫️Decreases harmful angiogenesis (creation of blood vessels that feed tumors).
▫️A polyphenol in tea (ECGC) Causes apoptosis (death) of cancer stem cells. Studies have shown green tea to decrease growth of colon cancer by 50% (just one example).
▫️Immune protecting- EGCG has been shown to decrease inflammation in autoimmune disorders by decreasing pro inflammatory T cells and increasing production of Teg cells which can tip an overactive immune system back to normal. ▫️Help our microbiome by increasing good bacteria in our gut.
▫️Antioxidant- Protects DNA by defending against free radicals. An Imbalance if free radicals during normal metabolic processes (through diet, exercise, toxin exposure, and too much oxygen- (for us nurses))can cause oxidative stress which can lead to multiple chronic health conditions- your cells do naturally produce some antioxidants, but it’s important to also get them through nutrition in vitamins and minerals your body can not create on its own. .
.

Here’s something I’ve added regularly in my day! Tea has so many health benefits!
✨Green Tea✨
.recommended: 3-4 cups/day. .
Has been shown in studies to:
▫️Boost regenerative stem cells- catechines in green tea can stimulate regeneration of M u s c l e, brain, bones, and nerves.
▫️Decreases harmful angiogenesis (creation of blood vessels that feed tumors).
▫️A polyphenol in tea (ECGC) Causes apoptosis (death) of cancer stem cells. Studies have shown green tea to decrease growth of colon cancer by 50% (just one example).
▫️Immune protecting- EGCG has been shown to decrease inflammation in autoimmune disorders by decreasing pro inflammatory T cells and increasing production of Teg cells which can tip an overactive immune system back to normal. ▫️Help our microbiome by increasing good bacteria in our gut.
▫️Antioxidant- Protects DNA by defending against free radicals. An Imbalance if free radicals during normal metabolic processes (through diet, exercise, toxin exposure, and too much oxygen- (for us nurses))can cause oxidative stress which can lead to multiple chronic health conditions- your cells do naturally produce some antioxidants, but it’s important to also get them through nutrition in vitamins and minerals your body can not create on its own. .
.

Here’s something I’ve added regularly in my day! Tea has so many health benefits!
I'm embracing my last few days in my 30's! And speaking this truth today. 
Act as young as you feel. 
You're not getting older; you're getting more entitled and wiser to be your fabulous self. 🖤🎉
I'm embracing my last few days in my 30's! And speaking this truth today.
Act as young as you feel.
You're not getting older; you're getting more entitled and wiser to be your fabulous self. 🖤🎉
Nurses that follow my often ask if I love being a nurse anesthetist...the long answer is‼️ 😆
👇👇👇 .
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I don’t regret becoming a CRNA because it helped shape me into the person I am today...just like all my other life experiences. 👏👏👏 .
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I enjoy & appreciate it & yet it’s not my full purpose. 😝
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My once a week shift helping people feel comfortable during surgery is a wonderful service I provide. Which takes a lot out of me & it takes most of the evening & sometimes into the next day to recharge my battery. 🤐
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Part of the reason I worked so hard to build my accountability Coaching business... working on the prevention side of disease... helping others before they get sick... was so I could shift out of the 40+ CRNA work week. 😷
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My Coachig biz brings me joy in some way everyday as well...and it replaced my CRNA salary at one point with a lot of hard work & heart for helping others. 🙌
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.
But neither of these careers are for everyone. 😀
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.
What I think is important to look at when choosing a career is what our true purpose is at the moment. 🤔
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I think our purpose changes as we change & grow. And if we remain open to the messages God & The Universe are sharing with us...we can change our career as we change. 👍👍👍 .
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We get stuck when we close ourselves off to possibilities & accept that the way it has been is the way it will always be. 😳
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.
The truth is anyone at any moment can change their future just like I did by taking a leap of faith in building Team Aloha. And if you think that kind of freedom & lifestyle is for you...you can do it too. 🙏❣️
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And because it took hard work to get here...{We do not guarantee any level of success or income from the Coach Opportunity. Each Coach's income depends on his or her own efforts, diligence, and skill.}
Nurses that follow my often ask if I love being a nurse anesthetist...the long answer is‼️ 😆
👇👇👇 .
.
I don’t regret becoming a CRNA because it helped shape me into the person I am today...just like all my other life experiences. 👏👏👏 .
.
I enjoy & appreciate it & yet it’s not my full purpose. 😝
.
.
My once a week shift helping people feel comfortable during surgery is a wonderful service I provide. Which takes a lot out of me & it takes most of the evening & sometimes into the next day to recharge my battery. 🤐
.
.
Part of the reason I worked so hard to build my accountability Coaching business... working on the prevention side of disease... helping others before they get sick... was so I could shift out of the 40+ CRNA work week. 😷
.
.
My Coachig biz brings me joy in some way everyday as well...and it replaced my CRNA salary at one point with a lot of hard work & heart for helping others. 🙌
.
.
But neither of these careers are for everyone. 😀
.
.
What I think is important to look at when choosing a career is what our true purpose is at the moment. 🤔
.
.
I think our purpose changes as we change & grow. And if we remain open to the messages God & The Universe are sharing with us...we can change our career as we change. 👍👍👍 .
.
We get stuck when we close ourselves off to possibilities & accept that the way it has been is the way it will always be. 😳
.
.
The truth is anyone at any moment can change their future just like I did by taking a leap of faith in building Team Aloha. And if you think that kind of freedom & lifestyle is for you...you can do it too. 🙏❣️
.
.
And because it took hard work to get here...{We do not guarantee any level of success or income from the Coach Opportunity. Each Coach's income depends on his or her own efforts, diligence, and skill.}
When your male patient asks, “how is a tiny thing like you gonna help me out of this bed?...” ⠀
•⠀
With these, sir! 💪⠀
And proper body mechanics, of course 😂⠀
•⠀
Nursing is a demanding freaking job, guys. ⠀
Physically and definitely mentally. ⠀
•⠀
As nurses, we tend to give until there’s nothing left in us. ⠀
•⠀
—We have so much patience with the patients and their families, that we are left with NONE at the end of the day. —We find ourselves sacrificing our lunch breaks because we’d rather get it all done. ⠀
—We don’t drink enough water because it’ll make us pee all day and we don’t have time for that. ⠀
—We find ourselves eating JUNK when we finally get the chance to eat because we’ve deprived our bodies of nutrients all day, so we just binge the first thing we see. ⠀
•⠀
•⠀
I say “we” because I was this nurse at one point too. ⠀
Until I decided I didn’t want to be that nurse anymore. ⠀
Yes, my patients are my priority while at work. ⠀
But, I’ve learned to make MY health a priority as well and that does NOT make me a bad nurse. ⠀
•⠀
I will eat when I have to (charting can wait). ⠀
I will be sure to drink all my water (even if it means peeing like I just got IV lasix). ⠀
And I will use the restroom when need be (my patient can wait 2 more minutes for his ginger ale). ⠀
•⠀
So to my fellow nurses— or anyone with a demanding job— are you taking care of yourselves? Are you making your health a priority? ⠀
I’m telling you it IS possible and it is SO important. *with an exception to the horrendous days* ya can’t help those. Lol. •⠀
And btw, I’m not only a nurse. 
I am also a virtual health coach. I host challenge/accountability groups and I’m here to help. I am here to answer any questions if you have them. ♥️ & if you are interested in learning more about my groups— check out the link in my bio! 🤗
•
I hope you all enjoy what’s left of your Sunday 😅💕
When your male patient asks, “how is a tiny thing like you gonna help me out of this bed?...” ⠀
•⠀
With these, sir! 💪⠀
And proper body mechanics, of course 😂⠀
•⠀
Nursing is a demanding freaking job, guys. ⠀
Physically and definitely mentally. ⠀
•⠀
As nurses, we tend to give until there’s nothing left in us. ⠀
•⠀
—We have so much patience with the patients and their families, that we are left with NONE at the end of the day. —We find ourselves sacrificing our lunch breaks because we’d rather get it all done. ⠀
—We don’t drink enough water because it’ll make us pee all day and we don’t have time for that. ⠀
—We find ourselves eating JUNK when we finally get the chance to eat because we’ve deprived our bodies of nutrients all day, so we just binge the first thing we see. ⠀
•⠀
•⠀
I say “we” because I was this nurse at one point too. ⠀
Until I decided I didn’t want to be that nurse anymore. ⠀
Yes, my patients are my priority while at work. ⠀
But, I’ve learned to make MY health a priority as well and that does NOT make me a bad nurse. ⠀
•⠀
I will eat when I have to (charting can wait). ⠀
I will be sure to drink all my water (even if it means peeing like I just got IV lasix). ⠀
And I will use the restroom when need be (my patient can wait 2 more minutes for his ginger ale). ⠀
•⠀
So to my fellow nurses— or anyone with a demanding job— are you taking care of yourselves? Are you making your health a priority? ⠀
I’m telling you it IS possible and it is SO important. *with an exception to the horrendous days* ya can’t help those. Lol. •⠀
And btw, I’m not only a nurse.
I am also a virtual health coach. I host challenge/accountability groups and I’m here to help. I am here to answer any questions if you have them. ♥️ & if you are interested in learning more about my groups— check out the link in my bio! 🤗

I hope you all enjoy what’s left of your Sunday 😅💕
I'm keeping you forever and for always
We will be together all of our days, wanna wake up every morning to your sweet face, always 🥰
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•
•
•
•
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I'm keeping you forever and for always
We will be together all of our days, wanna wake up every morning to your sweet face, always 🥰






⚠️ 𝐀𝐂𝐂𝐎𝐔𝐍𝐓𝐀𝐁𝐈𝐋𝐈𝐓𝐘 ⚠️ .
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It’s an element of your fitness journey that’s super important to keep you going, past all of life’s hurdles. Having like-minded people in your corner makes the difference!
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I’m here and ready to help... you just have to reach out and send me that message 😉 This virtual community... it’s what keeps me motivated and accountable! You are welcome to become a part of it too! 💜💕
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My next accountability group starts Monday, August 26th. DM me if you want more info!
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⚠️ 𝐀𝐂𝐂𝐎𝐔𝐍𝐓𝐀𝐁𝐈𝐋𝐈𝐓𝐘 ⚠️ .
.
It’s an element of your fitness journey that’s super important to keep you going, past all of life’s hurdles. Having like-minded people in your corner makes the difference!
.
.
I’m here and ready to help... you just have to reach out and send me that message 😉 This virtual community... it’s what keeps me motivated and accountable! You are welcome to become a part of it too! 💜💕
.
.
My next accountability group starts Monday, August 26th. DM me if you want more info!
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.
#She can do both#FitNursesofIG# Critical Care RN#Travel Nurse Gang#CertifiedNurse#
#She can do both#FitNursesofIG# Critical Care RN#Travel Nurse Gang#CertifiedNurse#
Wellness can be many things. But let me tell you these drips from @restore_lancaster are amazing. With many cocktails to choose from for: energy, mental clarity and focus, muscle and tissue repair, detoxification, and beauty ✨

My cocktail today was B12, B complex, Taurine, and Glutathione- for energy, brain health, mental focus and clarity, and well as liver detox. Definitely needed after this week. 🙌💪 check them out if you haven’t!
#restorelancaster 
@dlrazorr @rachwenk @kristannellius ❤️
Wellness can be many things. But let me tell you these drips from @restore_lancaster are amazing. With many cocktails to choose from for: energy, mental clarity and focus, muscle and tissue repair, detoxification, and beauty ✨

My cocktail today was B12, B complex, Taurine, and Glutathione- for energy, brain health, mental focus and clarity, and well as liver detox. Definitely needed after this week. 🙌💪 check them out if you haven’t!
#restorelancaster
@dlrazorr @rachwenk @kristannellius ❤️
Weights moving back up! 💪🍑 This will forever be my favorite thrust variation! 5 second pause at the top with my #gluteloop! Glutes on 🔥🔥🔥
Weights moving back up! 💪🍑 This will forever be my favorite thrust variation! 5 second pause at the top with my #gluteloop! Glutes on 🔥🔥🔥
Hudson’s I’m annoyed look to my slightly obsessed dog mom look🐾

#obsesseddogmom
Hudson’s I’m annoyed look to my slightly obsessed dog mom look🐾

#obsesseddogmom
Watch your next plans for this one 🔥🔥🔥kneeling Trap bar shoulder press. Building them bouldasss 💪
Watch your next plans for this one 🔥🔥🔥kneeling Trap bar shoulder press. Building them bouldasss 💪
Change your mindset..your body will follow suit💪🏾‼️ #GetPaid
 #IChooseEffect
#MeVsMe
#NeverMeVsThem
#EatingClean
#TrainingDirty
#PrettyBrownMuscle
#FitNursesOfIG
#BlackWomenWorkOutToo
Change your mindset..your body will follow suit💪🏾‼️ #GetPaid
#IChooseEffect
#MeVsMe
#NeverMeVsThem
#EatingClean
#TrainingDirty
#PrettyBrownMuscle
#FitNursesOfIG
#BlackWomenWorkOutToo
I’m humbled to win the Daisy Award for the second time in a year! #daisyaward #growingmygarden #rcfitnurse #fitnurse #nursesofinstagram #nursesofig #fitnursesofig
I’m humbled to win the Daisy Award for the second time in a year! #daisyaward #growingmygarden #rcfitnurse #fitnurse #nursesofinstagram #nursesofig #fitnursesofig
Here's the truth! Travelling across the world for 20 hours to surround myself with strong, fearless and inspiring women had me a little nervous....but from the very first moment meeting my team I felt welcomed and at home. The culture that has been created is one of inclusivity, zero judgement and empowerment and being here fully reinforced the joy in what we do!
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So so lucky to be surrounded by these women and to have the chance to make an impact in the world! 💕
#lovewhatyoudo❤️ #thecoachlife
Here's the truth! Travelling across the world for 20 hours to surround myself with strong, fearless and inspiring women had me a little nervous....but from the very first moment meeting my team I felt welcomed and at home. The culture that has been created is one of inclusivity, zero judgement and empowerment and being here fully reinforced the joy in what we do!
.
.
So so lucky to be surrounded by these women and to have the chance to make an impact in the world! 💕
#lovewhatyoudo❤️ #thecoachlife
Today did not go according to plan. I was supposed to get my workout on but my preggo body suggested otherwise! ⁣⁣
⁣⁣
This whole pregnancy has taught me so much about my body and that I have new limits. Limits that I’ve really never had to encounter before. I have to eat at certain times, workout at certain times and limit the moves I do, make sure I sleep the right way, and of course deal with having to pee my pants every 5 minutes! ⁣⁣
⁣⁣
Instead of beating myself up for it I embraced the fact that I’m lucky enough to be blessed with this little miracle. Even though things didn’t go as planned, I appreciate the fact that I can work on my side biz from my couch with my fuzzy blanket! ⁣
⁣
If I was scheduled at the hospital I definitely wouldn’t be able to sit down for the entire rest of the day without going home sick or calling out. In love with this opportunity and can’t wait to open it up to those of you who want the same freedom! Message me for details ✨
Today did not go according to plan. I was supposed to get my workout on but my preggo body suggested otherwise! ⁣⁣
⁣⁣
This whole pregnancy has taught me so much about my body and that I have new limits. Limits that I’ve really never had to encounter before. I have to eat at certain times, workout at certain times and limit the moves I do, make sure I sleep the right way, and of course deal with having to pee my pants every 5 minutes! ⁣⁣
⁣⁣
Instead of beating myself up for it I embraced the fact that I’m lucky enough to be blessed with this little miracle. Even though things didn’t go as planned, I appreciate the fact that I can work on my side biz from my couch with my fuzzy blanket! ⁣

If I was scheduled at the hospital I definitely wouldn’t be able to sit down for the entire rest of the day without going home sick or calling out. In love with this opportunity and can’t wait to open it up to those of you who want the same freedom! Message me for details ✨
Lower body circuit using dumbbells 🔥 throw your glute loop on these and after a few rounds you’ll know where your booty is 💁🏻‍♀️ slow and squeeze. 
1. Frog pumps x30
2. Dumbbell glute bridge x20
3. Dumbbell squat x 20
4. Dumbbell deadlift into row x20
4 rounds 🙌🔥💪
Lower body circuit using dumbbells 🔥 throw your glute loop on these and after a few rounds you’ll know where your booty is 💁🏻‍♀️ slow and squeeze.
1. Frog pumps x30
2. Dumbbell glute bridge x20
3. Dumbbell squat x 20
4. Dumbbell deadlift into row x20
4 rounds 🙌🔥💪
My husband took these. I didn’t want to post them because I’m still pretty thick on these higher macros BUT I have to trust the process and that higher numbers now means not super extra low numbers when it’s closer to show day. Nobody likes a hangry mom/ wife/ nurse. My numbers are lowered starting tomorrow and I’m excited to see the scale move faster! 
#bikinicompetitionprep #tampa #tampaflorida #preplife #nurseswholift #fitness #countingmacros #macros #fitmarriage #npcbikini #fitnurses #fitnursesofig #momlife #fitmom #fitmomsofinstagram #thickness
My husband took these. I didn’t want to post them because I’m still pretty thick on these higher macros BUT I have to trust the process and that higher numbers now means not super extra low numbers when it’s closer to show day. Nobody likes a hangry mom/ wife/ nurse. My numbers are lowered starting tomorrow and I’m excited to see the scale move faster!
#bikinicompetitionprep #tampa #tampaflorida #preplife #nurseswholift #fitness #countingmacros #macros #fitmarriage #npcbikini #fitnurses #fitnursesofig #momlife #fitmom #fitmomsofinstagram #thickness
$3.04 that is what this ice coffee cost me.

Before I started on this journey of becoming a healthier version of myself, I was going to Dunkin’ pretty much everyday and it never crossed my mind how much money I was spending.

I was spending over 25 dollars a week, 100 dollars a month, 1,200 dollars a year on something I thought I couldn’t live without.

And the truth is, I was telling myself at the time that I couldn’t afford to invest in my health and fitness journey.

That’s pretty crazy if you ask me.

Until I decided I needed a change and that habit of getting an everyday medium caramel swirl ice coffee with just cream had to go.

I invested 160 dollars to become a better, healthier ME, grow a side hustle, and change my FRICKEN life.

Knowing what I know now, I’d invest a whole lot more.

Don’t get me wrong I still LOVE Dunkin’, I just drink it in moderation now.

But if you asked me to choose between investing in my health or a medium ice coffee, I’d choose my health EVERY. SINGLE. TIME.

Click link in bio to apply for my August Virtual Bootcamp or Coach Mentorship.
$3.04 that is what this ice coffee cost me.

Before I started on this journey of becoming a healthier version of myself, I was going to Dunkin’ pretty much everyday and it never crossed my mind how much money I was spending.

I was spending over 25 dollars a week, 100 dollars a month, 1,200 dollars a year on something I thought I couldn’t live without.

And the truth is, I was telling myself at the time that I couldn’t afford to invest in my health and fitness journey.

That’s pretty crazy if you ask me.

Until I decided I needed a change and that habit of getting an everyday medium caramel swirl ice coffee with just cream had to go.

I invested 160 dollars to become a better, healthier ME, grow a side hustle, and change my FRICKEN life.

Knowing what I know now, I’d invest a whole lot more.

Don’t get me wrong I still LOVE Dunkin’, I just drink it in moderation now.

But if you asked me to choose between investing in my health or a medium ice coffee, I’d choose my health EVERY. SINGLE. TIME.

Click link in bio to apply for my August Virtual Bootcamp or Coach Mentorship.
Appreciate the little things in life; like 5:30 am sunrises and mugs that keep your coffee hot until the next day 😂
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•
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Appreciate the little things in life; like 5:30 am sunrises and mugs that keep your coffee hot until the next day 😂



Shoutout to everyone working on loving their bodies because that shizz is hard and I’m proud of you! ⁣
Shoutout to everyone working on loving their bodies because that shizz is hard and I’m proud of you! ⁣
BRINGING SEXY BACK 🥵 These are some of our favorite exercises for our back. We’re trying to incorporate a variety of back workouts without repeating the same ones 🙈
-
-
We were told a better back builds a stronger core and vice versa! Sometimes it’s hard to see definition for two good reasons: 
1. It takes TIME ⏳ 
2. The lighting may not be the best 💡 -
- 
1️⃣: Cable one arm pull down 4x10 (each arm) *started with 20-30lbs, adjust to what feels comfortable for you*
2️⃣: Standing row 4x10 *not all gyms may have this! But try it out if yours does!
3️⃣: Sitting row 4x10 *we used a different bar for a wider position to focus on our rear delts and traps*
4️⃣: Barbell row 4x10 *good alternative if your gym does not have a designated row machine*
5️⃣: Assisted pull up 4x10 *in order challenge your muscles, set it at a lower weight. Adjust to what your comfortable with*
6️⃣: One arm standing dumbbell row 4x10 (each arm) *another alternative!* -
-
We incorporate different row workouts in order to allow certain muscle groups to repair itself, also it is important to switch up your routine drastically every 2-3 months as repeating the same workouts causes your body to plateau and you will see less “gains” 👎🏼
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Song: That’s Facts - $tupid Young ft. P-Lo
#backday #sexyback #gym #fitness #workout #fitspo #active #gymrat #swole #nurses #gymjunkie #fitnursesofig #bayarea #workoutoftheday #motivation #HTN #hotgirlsummer #fitgirlsummer
BRINGING SEXY BACK 🥵 These are some of our favorite exercises for our back. We’re trying to incorporate a variety of back workouts without repeating the same ones 🙈
-
-
We were told a better back builds a stronger core and vice versa! Sometimes it’s hard to see definition for two good reasons:
1. It takes TIME ⏳
2. The lighting may not be the best 💡 -
-
1️⃣: Cable one arm pull down 4x10 (each arm) *started with 20-30lbs, adjust to what feels comfortable for you*
2️⃣: Standing row 4x10 *not all gyms may have this! But try it out if yours does!
3️⃣: Sitting row 4x10 *we used a different bar for a wider position to focus on our rear delts and traps*
4️⃣: Barbell row 4x10 *good alternative if your gym does not have a designated row machine*
5️⃣: Assisted pull up 4x10 *in order challenge your muscles, set it at a lower weight. Adjust to what your comfortable with*
6️⃣: One arm standing dumbbell row 4x10 (each arm) *another alternative!* -
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We incorporate different row workouts in order to allow certain muscle groups to repair itself, also it is important to switch up your routine drastically every 2-3 months as repeating the same workouts causes your body to plateau and you will see less “gains” 👎🏼
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Song: That’s Facts - $tupid Young ft. P-Lo
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