35 2 30-04-2017
  1. Sundays are for...ABS! This was a good one today. Set the cable up for a weight that is challenging for you around reps 8-9. I did this exercise for 4 sets of 15 reps. I noticed that keeping the weight a little lighter felt better and I was able to feel more of my abs whereas when I went heavier I felt it more in my quads, so be careful of that! Enjoy! Questions about training abs? Or any other muscle? Send me an email to kfit521@gmail.com ! #sunday #abs #workout #abworkout #cardio #evolv3 #evolv3training #fitspo #exercise #fitfam #fit #fitness #fitnessmotivation #dedicated #motivated #driven #success #figure #figurecompetitor #bodybuiliding #bodybuilder #hardwork #lululemon #love #life #lift #lifting #girlsthatlift #burn #iam1stphorm

54 0 30-04-2017
  1. Another fun squat and deadlifting session with @mike_valjas and @fitness_related_username Evolve was super hot today which brought back fun memories of last summer...can't wait β˜€οΈπŸ” The boys did some heavy weight while I stayed lighter and did lots of reps...#cardio Thanks for that Matt 😜 Fueled ourselves with @1stphorm branch chain aminos to keep up our endurance through one of these longer workouts πŸ’¦ It's always fun to workout with others because it keeps it fresh, motivating and fun! Thanks for always pushing me you guys! Now, off to enjoy a relaxing Saturday night ❀️ #morning #deadlifts #back #evolv3 #evolv3training #iam1stphorm #legionofboom #nutrition #workout #health #wellness #trainer #workout #fit #fitspo #fitfam #fitnessmotivation #dedicated #motivated #driven #results #protein #muscle #bodybuilding #bodybuilder #figurecompetitor #love #life #lift

47 0 29-04-2017
  1. Well that was fun! It was a fun, sweaty, challenging workout this morning @evolv3training but everyone brought their best and we got it done! Nice work everyone!! Missed out on today's workout?? Join us tomorrow at 10am to start your week off on the right foot! #spring #evolv3 #evolv3training #evolv3meals #fitness #fitnessmotivation #fitlife #fitspo #fitfam #motivation #dedication #driven #goals #focused #determined #noexcuses #workhard #workout #health #wellness #nutrition #weekend #workouts #dreams #personaltraining #smallgrouptraining #trainer #tf #nj #recipe

63 4 28-04-2017
  1. #flexfriday with my hubby @mike_valjas last week after our workout @evolv3training Not sure where I'd be without you babe ❀️ I spend majority of my days with clients either training them, answering texts, emails, etc whether they are looking for workouts, nutrition/supplement advice, encouragement, inspiration, reminders and all that, but you are the one that I go to for all of that. So thank you for being there for me because even trainers need encouragement, motivation and reminders here and there ☺️ We all worked so hard this week so just because the weekend is here does not mean that we should throw away this week's hard work! Set a plan for your weekend...be active, get to the gym, get outside, enjoy time with friends and family, relax and unwind, enjoy some food or drinks (all in moderation) and remember to enjoy life πŸ‘ŒπŸ» Have a great weekend everyone! #nutrition #health #wellness #evolv3 #evolv3training #iam1stphorm #legionofboom #nutrition #workout #health #wellness #trainer #workout #fit #fitspo #fitfam #fitnessmotivation #dedicated #motivated #driven #results #protein #muscle #bodybuilding #bodybuilder #figurecompetitor #love #life #lift

37 0 28-04-2017
  1. Flex Friday! This post goes out to @evolv3training and @fitness_related_username client, Joanne ! Joanne works so hard in every session, and we all appreciate her sense of humor in the gym! We are happy to have you a part of the Evolve family Joanne!! Keep up the great work! #spring #evolv3 #evolv3training #evolv3meals #fitness #fitnessmotivation #fitlife #fitspo #fitfam #motivation #dedication #driven #goals #focused #determined #noexcuses #workhard #workout #health #wellness #nutrition #weekend #workouts #dreams #personaltraining #smallgrouptraining #trainer #tf #nj #recipe

36 0 26-04-2017
  1. So overnight oats have become a HUGE hit! Why? Because they taste good, are easy to make, and you can make them the night before so when you wake up all you have to do is grab them and go! Check out this easy recipe and make them on your next meal prep! Ingredients: 1/2 cup oats 2 tbsp chia seeds 1/2 cup blueberries 1/2 scoop protein powder (I use Level-1 Whey Protein- ice cream sandwich in particular for this recipe) 1/4 cup Almond Milk mixed with 1/4 cup water Any toppings that you would like! (almonds, more blueberries, banana) Directions: Mix all ingredients in a mason jar. Place the jar in the fridge the night before. Take the oats out in the morning and you can enjoy right from the jar or pour into a bowl. Enjoy! Using @1stphorm Level-1 protein made this meal not only full of protein, but it is definitely the reason of the volume of the meal which made it very large! This simple recipe makes so much and is very filling! A great way to start your day! Questions about what protein powders I use and recommend for consuming, baking, etc? Send me an e-mail to kfit521@gmail.com and I would be happy to answer any questions! #protein #shake #recipe #weightloss #evolv3 #evolv3training #iam1stphorm #legionofboom #nutrition #workout #health #wellness #trainer #workout #fit #fitspo #fitfam #fitnessmotivation #dedicated #motivated #driven #results #protein #muscle #bodybuilding #bodybuilder #figurecompetitor #love #life #lift

39 1 26-04-2017
  1. If there were a way to double your chances for fitness success, would you be interested? How about a technique to make exercise more fun? A proven way to help you out of a rut or through a plateau? It may all sound too good to be true, but countless fitness seekers have found that the right workout buddy can do all that and more. You can find a workout buddy, or two or three πŸ˜‰ and a personal trainer here @evolv3training ! So what are you waiting for? Send us an email to evolv3training@gmail.com to get you started today! #spring #evolv3 #evolv3training #evolv3meals #fitness #fitnessmotivation #fitlife #fitspo #fitfam #motivation #dedication #driven #goals #focused #determined #noexcuses #workhard #workout #health #wellness #nutrition #weekend #workouts #dreams #personaltraining #smallgrouptraining #trainer #tf #nj #recipe

64 10 25-04-2017
  1. Giving yourself 1 hour/60 minutes to yourself each day is NOT selfish. Turn the phone off, leave it in the car, and take 1 hour to focus on you. Leave your problems, stress, anything bothering you behind. Working out and taking those 60 minutes on yourself will make everything else better. It will allow you to clear your head, get the endorphins pumping, and prove to yourself that you are worth those 60 minutes and everything/everyone else can wait 😜 Here is a glimpse into my leg workout today. Always start leg day with some sort of squats and threw in some plyometric movements and a lot of isolated (single leg) movements. Make the best of today and be sure to do what makes you happy, and don't be afraid to take some time for yourself ❀️ #legs #confidence #squats #fitness #fitnessmotivation #fit #fitspo #fitfam #squats #booty #legday #bodybuilding #bodybuilder #mondaymotivation #evolv3 #evolv3training #fit #fitness #fitnessmotivation #fitspo #fitfam #squats #deadlifts #belt #pioneerbelts #motivated #dedicated #bodybuilding #figure #improvements #focused #goals #strength #love #life #lift #swolemates #girlsthatsquat #bodybuilder

55 1 24-04-2017
  1. Motivation...so many people talk about it. "I'm not motivated. How do you stay motivated? It's easy for you. It's your job to be fit. Don't you get bored and tired of working out?" Just a few questions and statements that I hear people say to me or around me. My answer... This lifestyle is tough. It is not easy. You will go through pain, self doubt, highs, lows, happy days, sad days, anger and frustration. We all do. The hardest part is sticking with it for most people...but not me...not us! It is all worth it and you need to remind yourself of your why every single day. Why are you doing this? To be happy, healthy, fit, active, to grow older and still feel young, to be confident in your skin, to become faster, stronger, whatever it is... One day you will wake up at your goal and say "I did it. I made it, and this moment I am happy- it was all worth it." Keep working hard so that you can get to that day and feel that way every day afterwords. However you have to get there, but do it in a way that you are happy. You want to lift heavy and be a powerlifter one day? A bodybuilder the next? A cardio junkie the next? That's great!! Keep it interesting and keep it fun because that is what it is all about. Happy Monday you guys! Let's make it a great week! Struggling with finding your why? Send me an email kfit521@gmail.com and let's find your why together! #nutrition #health #wellness #evolv3 #evolv3training #iam1stphorm #legionofboom #nutrition #workout #health #wellness #trainer #workout #fit #fitspo #fitfam #fitnessmotivation #dedicated #motivated #driven #results #protein #muscle #bodybuilding #bodybuilder #figurecompetitor #love #life #lift

30 1 24-04-2017
  1. Motivation was definitely flowing throughout @evolv3training this morning! Great back and chest workout set up by @bdawsonfitness ! It is great to see familiar and NEW faces in the 7am group today! Nice work everyone! Missed out this morning? You have have THREE opportunities to join us tonight! 4:30pm Bootcamp and 5:30pm HIIT with @phall10188 and 6pm Strength with @fitness_related_username Come see what all of the hype is about πŸ˜‰ #spring #evolv3 #evolv3training #evolv3meals #fitness #fitnessmotivation #fitlife #fitspo #fitfam #motivation #dedication #driven #goals #focused #determined #noexcuses #workhard #workout #health #wellness #nutrition #weekend #workouts #dreams #personaltraining #smallgrouptraining #trainer #tf #nj #recipe

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