A quick lifting session focused on legs, chest, and abs, composed of four supersets; scroll for each set. I did 3x15 but if you're new to lifting weights, jump in and just do what you can. This may mean one set of 10 reps with 5 lb. dumbbells, and that's perfectly fine. If you have very limited equipment, feel free to message me or ask below and I can offer ideas for modifications. Get moving! #girlswholift#musclesburnfat
Good Morning 🌞!!!!! SORENESS Friends SORENESS it’s real and I am legit SORE AF!!!!! I had my doubts going into LIIFT4 30 to 40 min 4x a week what will they do for me?!?! Okay well let me shut up now cause hot damn I’m feeling it BAD!!!! I had intentions of adding in 80DO BOOTY phase 1 (no weights just loops) nope not gonna happen no way in hell I can loop these sore legs and let’s not talk booty pain please!!! My trainer did say if you MUST do something he knows us Beachbody hard core coaches need to workout we can add CDF so that’s my plan friends CORE DE FORCE maybe it will help my sore body loosen up! I will tell you from experience back in January 2016 when I first began my journey my body was sore (not this sore) but it was sore because I never worked it the way I did back then the worst thing you can do is sit around and nurse the soreness...you gotta work through the soreness to help the muscles so that’s my plan! Hot damn I can’t believe the soreness though LIIFT4 is legit...Joel Freeman kicked my ass this week but I want more 😜!!! I’m gonna need a good stretch for sure tomorrow and REST which I have all intentions on but I personally workout 6x a week its my time it makes me feel great it sets my day and my time is important too!!! Time for my MOM JUICE a/k/a LIQUID GOLD and some MMA style kickboxing to let my bad ass out! #soreness#sorenessisreal#workthroughit#liift4islegit#workoutmotivation#fitandhealthyover40#healthylifestyle#fitnessaddict#musclesburnfat#buildingaleanbody
Good Morning 🌞!!!! Happy Friday Friends! Weekend is here whoop whoop!!! It’s been a crazy super hectic week for this mama...many moments I was losing my mind a little...many stressful days...chaotic days we all have them it’s part of life and mom life right?!?? Us moms were made strong we were made unstoppable able to handle the HARD we have no choice our kids depend on us so gotta be STRONG 💪!!!! So yesterday I had to give myself a bit of a check in and a talk to trusting the process OMG how many times do I hear this during my journey TRUST THE PROCESS....I am guilty of not always trusting....I am guilty of over working myself....I am guilty of wanting more!!!! So yesterday I said Daniela stop the crap TRUST it...this is new to me....this is out of my comfort zone....this is a new style of training my body...30 to 40 min a day it’s making me crazy because I’m coming out of an hour long program with intense workouts 6 days a week to now 4 days a week 30 to 40 min a day it’s making me doubt it....but I must TRUST!!!! You all know I absolutely grew to LOVE 💕 fitness so let’s face it 4x a week won’t cut it because this is my time to let go my time I set for ME so I will throw in some 80DO on REST but not WEIGHTS we aren’t allowed to lift on rest days I will listen I will trust the process no double workouts but I personally work 6 days a week that is staying!! New things are scary but I am gonna just do this and TRUST my trainer wouldn’t put out a program unless it worked so that’s it I’m saying it now I WILL TRUST maybe some added AB work 😜 but LIIFT4 is it in his days!! Today is LEG DAY and I hear it’s a tough ass workout I hear I’m gonna love it I hear this is gonna challenge you lift heavy trust it so here I go I got my big mama weights out and ready 20, 25 and 30!! LIQUID GOLD to the rescue...let’s go this!!! 💪💪 #riseandgrind#liift4#liift4testgroup#joelfreemanfitness#trustingtheprocess#fitandhealthyover40#momswholift#weighttraining#musclesburnfat#musclesaresexy#buildingaleanbody#letsdothisshit
Good Morning ☀️!!! Happy Thursday Friends!! After yesterday’s rest day from weights I’m ready for today’s workout I feel my soreness has subsided some and I’m ready for LIIFT4 day 3...funny thing when you start lifting at first you don’t think it’s for you then you become addicted to it and want more! I wasn’t ever into weight training until 80DO that program proved to me it’s not all about cardio we need to lift to change our body weights will change your body composition since that program I now know it’s the truth I look forward to my weight training workouts! It also helps that it makes me feel like a BADASS I am strong 💪 stronger than I ever thought I could be and it gets better my muscles get worked daily as get older it’s important to keep the muscles moving and strong best way to do this is to lift weights 🏋️♀️! You guys there is still there me to join me in LIIFT4 with 4 workouts 3 rest days you can still join in with plenty of time to catch up to day 3 join me and be a BADASS mama! Working out in the comfort of my own home at my own time is better than I ever thought it gets better these programs legit work if you work them! Time for this mama to get ready LIIFT4 Day 3 is upon me! #riseandgrind#liift4#momswholift#buildingaleanbody#musclesburnfat#livingmybestlife#mytherapy#mytime#fitandhealthyover40
Good Morning 😃!!!! Happy Hump Day!!!! Well it’s REST DAY from LIIFT4 but if you know me I can’t REST it’s just not gonna happen no matter how hard I try 3 rest days aren’t gonna work for me! We aren’t allowed to LIFT so yes I’m resting from weights and I need that rest trust me my body is SORE as hell but that doesn’t mean I can’t do cardio!!! If we can run with this program why can’t I do cardio right?!?! So on Wednesday’s REST from LIIFT4 I add cardio!!! I say all the time I workout for my mental state and it’s the damn truth I need to do this to start my day right and let out my frustrations....it’s the only way I know how to start my day right I was talking to my husband last night saying I can’t believe how sore I am these 2 days....he said babe this is weight lifting I been watching you in the mornings I know the workouts you been doing they are straight up lifting your body is sore because it’s something new but it’s working that’s what you should feel! Straight up old style weight lifting is kicking my butt seriously friends but it’s new to me and this soreness means I’m working my body very differently so embrace the soreness it means it’s working!!! Today though I’m doing one of my favorites with bands and sliders can you guess what it is?!?!? I miss these little things so I’m excited to get a day with them and sweat it out!!! Time to get it done but not without my LIQUID GOLD!!! #riseandgrind#workouttime#cardioday#cardiojunkie#mytime#mytherapy#fitlifestyle#fitandfierceover40#buildingaleanbody#musclesburnfat#fitnessaddict#livingmybestlife
Good Morning ☀️!!!! Rise and Grind another day to make it awesome!!! All the dang soreness from yesterday my arms are feeling it all day yesterday and still this morning! Day 2 is upon me and it’s not gonna be easy but I’ll do it and get it done! Weight training is a different beast that’s all I’m gonna say it works you completely different and I was pretty shocked to feel this soreness in only 30 minute but like my trainer says its not the length of the workouts it’s the quality of what you do with the time you workout!! Since it’s only 30 min now I get to sleep in a little more how sweet is that!!! Yesterday was a rough night for me as a mom....my son finally got his overdue expander put in his mouth (many of you probably know about this device they put now before braces) my son loves to eat he loves food...this poor kid spent the night crying he couldn’t eat even after I made him some pastina he still couldn’t eat it 😢! My heart broke in pieces the worst thing for me is to see my children in any pain and me not being able to help him much...I just assured him that it will get better mommy is gonna help you and make you smoothies and ice cream shakes and whatever else I can figure out that is soft enough for him to eat but I hate the fact that he is miserable!! Another reason I look forward to my workouts to have that ME time to let me frustrations out and stress because let’s face it mom life is HARD so much for us to take on in our days and having this time for ME is the most important thing I can do for myself!! My workouts time is my time...my therapy so here is to day 2 but not without my MOM JUICE a/k/a LIQUID GOLD!!! #workoutmotivation#liift4#liift4testgroup#momswholift#buildingaleanbody#musclesburnfat#mytimemytherapy😉😍 #fitsndfierceat40
So proud of my husband!!
It has been years since he's committed to an at-home workout program. And today was day 1 of a brand new him. 😙 He even told me last night "take a look at this body baby cuz it's the last time it's going to be this way!" 💙💙 You guys pray over your spouse!! Its soooo IMPORTANT!! ~ I've been intently praying for Mike daily over the past few months that his heart and mindset would change when it comes to his personal health and God finally told him NOW is your time. And Mike listened!!🙏🙏 And P.S. he has no idea I was praying for him, that's one of best parts of this entire awakenkng!! .
If you'd like to follow his 8-week journey with this new program or do it with him (virtually) then msg me or comment below with some encouragement for him and I'll connect you with our tribe!
705 days ago
Good Morning 🌞!!!! Happy Monday! Start to a new week....start to a new program....start to get goals and CRUSH THEM 👊!!!!! LIIFT4 officially begins TODAY 🤗!!!! Day 1 is going down shortly and with every new program I get excited, nervous and anxious!!! Especially this one ☝️ it’s a very different program 30 to 40 min only 4 days a week! It’s a complete mindset shift from what I’ve been doing the past 7 months!!!! It’s exciting to go through this with thousand and thousands of others who are starting this with me we will support each other and push through the hard that’s what accountability is about!! The next 8 weeks we will become family and I cannot tell you how many amazing strong woman I met through 80DO I know I’ll encounter many more going through LIIFT4 now and best part is we get the trainer to walk us through it each day! So now to drink up my LIQUID GOLD it’s about to go down so here is to DAY 1 Friends 🙌! #mondaymotivation#liift4#liift4testgroup#joelfreemanfitness#day1begins#momswholift#buildingaleanbody#musclesburnfat#fitandfierceover40#letsdothis💪
Good Morning ☀️! Happy Friday Friends!!! Weekend is here whoop whoop!!!! I had every intention of waking up earlier but well that alarm got shut and I got extra rest today no summer rec for my kids means mommy can sleep in a bit! I had wanted to get a head start on cleaning and laundry but that will always be here rest is just as important so I took the extra hour and it was much needed! Now it’s time for this mama to get to work first thing is first my workouts are my #1 priority they get done before anything else I tell you all the time it sets my pace for the day and it gives me those FEEL GOOD ENDORPHINS so it’s always first on my list! Just 2 more days until LIIFT4 begins 🤗 I’m getting super excited as each day passes! Every time I take on a new program I have many questions that run into my head....will I like it...is it for me...will it be challenging....4 days a week...3 rest days...how will this work? I have issues that’s it’s just 4 days a week I know mentally I need 6 days a week...this is my therapy each morning so 4 days a week is a HARD PILL to SWALLOW 🙈 I will most likely be adding to my rest days but this all depends on how this program works....how sore I will be? How my body will feel? I’m anxious and curious to begin we sit tight until Monday!! Today is CARDIO BABY it’s one is a love/hate cardio with weights is HARD have you ever attempted to do jumping jacks with weight? Or jumping squats with weights? Yep it’s some crazy stuff but it’s also so good for the body! Time to get ready to get my butt kicked LIQUID GOLD to my rescue! #workoutmotivation#liveyourbestlife#momswholift#buildingaleanbody#musclesaresexy#musclesburnfat#fitandhealthyover40#fitnessaddict#cardiojunkie#timetogetitdone
No workout for me today.
Cuz MY program is ONLY FOUR days a week (✌🏻I’ve nailed 👊🏻already) and can be arranged to FIT ANY crazy schedule‼️ 🔻🔻🔻🔻🔻🔻🔻🔻🔻🔻
BUT 1st, side note —> I have a GIFT 🎁 for YOU! The first 2️⃣5️⃣ people to lay a punch 🥊 below, I’ll send you ☝🏻 FREE HIIT workout to try!! 🆓🆓
🔺🔺🔺🔺🔺🔺🔺🔺🔺🔺 (damn squirrels 🐿 back on track now 😉) 4️⃣ days of 💪🏻 ➕ 3️⃣ rest days 😴➕ 6️⃣ days of NOT eating 💩 ➕ 1️⃣ cheat 🍰 day = 💥 D O A B L E • A F 💥
Now, listen Linda, that doesn’t mean I sit on my donkey for those 3 days. I do get a walk🚶🏼♀️in or a random outdoor dance 💃🏼 party or some relaxing yoga 🧘♀️ or a good ol’ muscle stretch🙆♀️ BUT I’m NOT killing myself every flipp’n day NOR am I overcome with #GUILT because my schedule just did NOT allow for 7 days of workouts (this #Mom is trying to remain as sane as possible 🤪🤣🙃). I say #winnerwinnerchickendinner 👍🏻 #SuperSmart#SuperEasy#SuperDoable#KeepsTheMomCrazyOnLow
Good Morning ☀️!!!! Happy Thursday Friends!!!! Oh man am I feeling this week waking up tired everyday and sore 😫!!!! I knew booty day would do it to me yesterday and it sure did I’m feeling it this morning and it’s LEG DAY today!!!! I definitely created this calendar with a serious emphasis on the legs and upper body work 😜!!! I’ll push through because I always do but man I can’t wait for my rest day Sunday!!! It’s not any easier for me I been riding the struggle bus a lot this week but I still show up daily....I still put the work in when I don’t want to...I still push myself to get it done! Once it becomes a habit you know what you need to do JUST DO IT what is the extra 30 min of sleep gonna do for you not much so why not start out the day with great intentions?!?? Moving your body getting your heart pumping it’s the best way to begin your day! I show up to give you motivation too because I know you can do this too...everyone’s journey is individual so maybe your not there yet SO WHAT starting is the first step we all have to start somewhere right? I want you to begin with me...I want to help inspire you to start each morning with intention! I’m looking for 3 JUST 3 woman who wants to jump in with me with 4 days a week of 30 to 40 min a day 3 REST DAYS that’s all it is we begin MONDAY with LIIFT4! You can do it and I will show you how! All you need is you and some dumbbells who doesn’t have those so come on let’s start this together!!! Reach out to me and I’ll give you all the details! Now it’s time for LIQUID GOLD and my kick ass workout that is waiting for me! #getitdone#fitandhealthyover40#momswholift#liift4iscoming#buildingaleanbody#musclesburnfat#changeyourbodychangeyourlife
I often have a hard time accepting that I’ve come this far in my journey I always think to myself but why can’t I slim down my thighs but why can’t I get the ABS like others but why but why!!!! Well then I put on a fitted top and say well shit look how far you have come from 200lbs when you first began this journey! Then part of me says well what if people think I’m trying to be 20 again well here the truth Friends....I hated my 20’s I was overweight and never could dress how I wanted EVER!!! I’m now in my 40’s and living my BEST LIFE!!! I heard it all the time of wait until you reach 40 everything changes well here I am and things are getting better I am working on me everyday and my metabolism hasn’t slowed down why?!?!? Because I turned it into a fat burning machine!!! Weight training will change your body in more ways than I ever imagined I cannot wait for LIIFT4! I am looking for 3 woman to walk into this journey with me! Who is ready to change your body and turn it into a FAT BURNING MACHINE?!?! #fitandhealthyover40#livingmybestlife#constantprogress#musclesaresexy#musclesburnfat#LIIFT4iscoming#whoisreadytojoinme💪🏽
Good Morning ☀️!!!! Time to rise and grind make it a great day!!!! It’s straight up out of the container kinda day!! I never scrape the container I need ever last drop of this LIQUID GOLD so last scoop means I drink it straight up baby!! I slept like a baby last night a good 7 hours of sleep means I’m ready for today’s workout 💪 6 days until LIIFT4 begins whoop whoop getting ready and pumped each day this gets closer!!! As our trainer said in our prep yesterday it’s simple nutrition and simple weight lifting trust the process he wouldn’t make a program that didn’t WORK!!! In preparation today is some B4L4 HIIT and if you know me this is my kinda cardio!!! So time to get ready for today’s workout!!! #riseandgrind#workoutmotivation#momswholift#buildingaleanbody#musclesaresexy#musclesburnfat#fitandhealthyover40
1129:50 AM Jul 10, 2018
I’m still looking for a few people to join me for my new summer religion. It’s a new 8 week program consisting of 4 workouts per week involving heavy lifting and hiit component.
Here’s the deal, I’m part of a large Test Group for accountability. I’m looking for to doing the program wholeheartedly! Will there be tough days you bet - but I’m committed. I’m ready to learn all the tips and tricks to help you when you are ready. .
So if you are still reading, and you are ready to invest in yourself. Send me a DM for all the details. Success is always easier when you have a support group, you don’t need to do this alone. .
Had a good afternoon rest. Completed #thedailymile, #2minutesplanking and resistance exercise to strengthen my arms. After some stretching, I finish off with my favourite matcha post workout shake. This shake is great because it is low in calories, supports cellular nutrition and it is #guiltfree. If you like matcha sweets and desserts like me, this is the shake for you. It taste like matcha ice cream!😋 Make the most of your exercise by having a post workout shake to repair and build muscles. #musclesburnfat#wellnesscoach
Backtotheroots-pt.ch #onlinecoach#personaltrainer As you can see Cardio wasn t really my thing😂As a matter of fact, I never did cardio during any contest preparation except for my last two shows at respectively 40 and 50years of age..I was eating lots of food and still getting harder on 400 g of carbs daily.. Doing cardio if you don t really need it to reach contest shape can actually be counterproductive as it will influence negatively your recuperation and depending on your genetics, your thighs and calves might even suffer from the excessive energy expenditure. If you still need to get more defined & sharper although you strongly reduced your calories, then it might be a good time to start doing some cardio to burn more bodyfat and to speed up your metabolism.. Walking on the treadmill, using the stairmaster or the stepper is what I would recommend you. Try not to involve your upper body as this would eventually reduce muscle size in your chest, shoulders and arms. Start with 3 short sessions of 20 minutes weekly and if needed increase gradually to 45 min.. Remember, until the late seventies aerobics were a "lady thing" with classes and similar activities.. The greats of that era brought plenty of muscle mass and great definition to the stage without any specific cardio activitiesz ; they just lifted weights at high intensity and burned calories the old fashioned way.. And you know what: Lifting heavy weights "balls to the wall" and not resting too long between sets is a great cardio-vascular workout!😉 #cardioforbodybuilders#cardiotoburnfat#cardio#contestprep#prepcoach#hardcoreworkouts#ballstothewallworkout#naturalbodybuilding#backtotheroots#maximizeyourpotential#naturalmruniverse#oneonone#swisschamp#deincoach#personalcoaching#musclesburnfat