#fitlifematters

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It’s Monday and here we go again. 
If it’s one of those days when you feel like quitting then just try to think why you started in the first place...
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* To feel structurally stronger ( stable joints less chance of injury)
* Physically healthier ( Improved energy)
* Slow down the aging process (stronger bones )
* Mentally healthier ( an outlet )
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It’s your choice 💪
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#keepmoving #keepmovingperth #keepmovingmthawthorn
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📸 @alanchau.foto

It’s Monday and here we go again. If it’s one of those days when you feel like quitting then just try to think why you started in the first place... - * To feel structurally stronger ( stable joints less chance of injury) * Physically healthier ( Improved energy) * Slow down the aging process (stronger bones ) * Mentally healthier ( an outlet ) - It’s your choice 💪 - #keepmoving #keepmovingperth #keepmovingmthawthorn - 📸 @alanchau.foto - 3 hours ago

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#ClientBirthday 
Happy Birthday "Septbae", as we affectionately refer to you. 
You are so much of a motivation to our team and members. 
We all know how you started. Praise God for the level at you are now. We are so proud of you, and as well, happy to have you on our team. 
Stay blessed Mama as you enjoy your day.
#FitLifeMatters

#ClientBirthday Happy Birthday "Septbae", as we affectionately refer to you. You are so much of a motivation to our team and members. We all know how you started. Praise God for the level at you are now. We are so proud of you, and as well, happy to have you on our team. Stay blessed Mama as you enjoy your day. #FitLifeMatters - 15 hours ago

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ياربي اسالك التوفيق #gym #workout  #muscle #strong #strength #bigman #hugemuscles #musclebear #football #backmuscles #man #fitness #exercise #motivation #fitlifematters #inspiration #diet #nutrition #fit #weightloss #crossfit #abs #fitlife #gym #explore #modelfitness #shoulderworkout I #fitness_models ##kuwait #riyadh #dubai

ياربي اسالك التوفيق #gym #workout #muscle #strong #strength #bigman #hugemuscles #musclebear #football #backmuscles #man #fitness #exercise #motivation #fitlifematters #inspiration #diet #nutrition #fit #weightloss #crossfit #abs #fitlife #gym #explore #modelfitness #shoulderworkout I #fitness_models ##kuwait #riyadh #dubai - 17 hours ago

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Rest day!!! It is rest day. What is booked in your day for rest?

Take a moment to look around and soak something in. Close your eyes and listen to what's around you, smell the flowers, get some vitamin D.

Rest is just as important as exercise. Don't forget!

Rest day!!! It is rest day. What is booked in your day for rest? Take a moment to look around and soak something in. Close your eyes and listen to what's around you, smell the flowers, get some vitamin D. Rest is just as important as exercise. Don't forget! - 18 hours ago

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Throw back to last Saturday. It was Excelsior Hose Company's 150th Installation Dinner.

This Saturday is the White Hat Party. 
The weekends have been full and it has been a lot of juggling. This weekend is of no exception. To top it off I'm fighting a cold Logan brought home from school. 
So, what is my plan? I'm going to skip the 5:15 am wake up and sleep in a little bit later. I am also going to skip the Leg Day workout. This rest will allow my body to recover faster. 
While I'm attending a Women's Motivational Conference during the day I will extend my fast and focus on hydration.

Planning these details ahead of time and how to best manage them means you will have far greater success when coming up against the crazy and unpredictable times. 
Basically food is 100% out of my control for the day but I'm planning on being successful in some way!

Keep being mindful, keep navigating opportunities when they come your way and best of all, don't keep them to yourself. Hold yourself accountable by sharing your plan(s) with the world!

Enjoy the weekend!!!

Throw back to last Saturday. It was Excelsior Hose Company's 150th Installation Dinner. This Saturday is the White Hat Party. The weekends have been full and it has been a lot of juggling. This weekend is of no exception. To top it off I'm fighting a cold Logan brought home from school. So, what is my plan? I'm going to skip the 5:15 am wake up and sleep in a little bit later. I am also going to skip the Leg Day workout. This rest will allow my body to recover faster. While I'm attending a Women's Motivational Conference during the day I will extend my fast and focus on hydration. Planning these details ahead of time and how to best manage them means you will have far greater success when coming up against the crazy and unpredictable times. Basically food is 100% out of my control for the day but I'm planning on being successful in some way! Keep being mindful, keep navigating opportunities when they come your way and best of all, don't keep them to yourself. Hold yourself accountable by sharing your plan(s) with the world! Enjoy the weekend!!! - 2 days ago

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When I eat Break Fast it can be breakfast, brunch or lunch foods. It doesn't have to be any one thing except nutritious. 
I am not eating bagels, bread, cereal nor do I feel deprived. When I did eat breakfast and eat up all the carbs I found myself hungry shortly after and tired. I was not giving myself a balance for my body to ride out the high from the carbs. I also gave my body simple carbs that are digested quickly and not satiating.

I break my fast some days with eggs or oatmeal, or an acai bowl...basically a variety of foods. 
I focus on eating the right balance of macros which rolls up to me eating enough calories throughout the day. The focus on eating whole foods which curbs the sugar cravings!

I'm not deprived and I'm not hungry.
I'm feeling energized, staying hydrated and ready to conquer the day!

When I eat Break Fast it can be breakfast, brunch or lunch foods. It doesn't have to be any one thing except nutritious. I am not eating bagels, bread, cereal nor do I feel deprived. When I did eat breakfast and eat up all the carbs I found myself hungry shortly after and tired. I was not giving myself a balance for my body to ride out the high from the carbs. I also gave my body simple carbs that are digested quickly and not satiating. I break my fast some days with eggs or oatmeal, or an acai bowl...basically a variety of foods. I focus on eating the right balance of macros which rolls up to me eating enough calories throughout the day. The focus on eating whole foods which curbs the sugar cravings! I'm not deprived and I'm not hungry. I'm feeling energized, staying hydrated and ready to conquer the day! - 3 days ago

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Wanting to find out how you can take part in one of our classes and become part of the team?
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To find out more go to www.movehealthandfitness.com.au or find us on Mindbody under Move Health and Fitness.
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#keepmoving #keepmovingperth #keepmovingmthawthorn
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📸 @alanchau.foto

Wanting to find out how you can take part in one of our classes and become part of the team? - To find out more go to www.movehealthandfitness.com.au or find us on Mindbody under Move Health and Fitness. - #keepmoving #keepmovingperth #keepmovingmthawthorn - 📸 @alanchau.foto - 3 days ago

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خميسكم فله 😁 #gym #workout  #muscle #strong #strength #bigman #hugemuscles #musclebear #football #backmuscles #man #fitness #exercise #motivation #fitlifematters #inspiration #diet #nutrition #fit #weightloss #crossfit #abs #fitlife #gym #explore #modelfitness #shoulderworkout I #fitness_models ##kuwait #riyadh #dubai

خميسكم فله 😁 #gym #workout #muscle #strong #strength #bigman #hugemuscles #musclebear #football #backmuscles #man #fitness #exercise #motivation #fitlifematters #inspiration #diet #nutrition #fit #weightloss #crossfit #abs #fitlife #gym #explore #modelfitness #shoulderworkout I #fitness_models ##kuwait #riyadh #dubai - 4 days ago

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Finding time to enter a store, browse for clothes and then going in to a dressing room and trying them on seems worlds away.

For many, we have to find someone to watch the kids for this to happen. Then we feel this unspoken pressure to be as fast as possible because #momguilt?! But now you're in the store and you're looking at what is in fashion at the moment and you're thinking, yoga pants! I just need a pair of comfy yoga pants to get me through life!

This unspoken fear of non stretch clothing. You fear the clothing size and already have this feeling of disappointment in your head. 
Clothes shopping does't need to be a dread from every single aspect. Yes, I lived in yoga pants for about 4 years, unable to fit in to my clothing and unwilling to settle for my new size. I'm still not wearing the latest trends (nor have I ever), I still have to find someone to watch the kids to get a power shopping trip in BUT what has changed is my confidence in trying clothing on. 
I can be 4 different sizes in the same store but I am still me regardless of what the tag says.

The FASTer Way taught me this, along with positive self talk. Strengthen your relationship with yourself, you are in need of it my friend!

Finding time to enter a store, browse for clothes and then going in to a dressing room and trying them on seems worlds away. For many, we have to find someone to watch the kids for this to happen. Then we feel this unspoken pressure to be as fast as possible because #momguilt ?! But now you're in the store and you're looking at what is in fashion at the moment and you're thinking, yoga pants! I just need a pair of comfy yoga pants to get me through life! This unspoken fear of non stretch clothing. You fear the clothing size and already have this feeling of disappointment in your head. Clothes shopping does't need to be a dread from every single aspect. Yes, I lived in yoga pants for about 4 years, unable to fit in to my clothing and unwilling to settle for my new size. I'm still not wearing the latest trends (nor have I ever), I still have to find someone to watch the kids to get a power shopping trip in BUT what has changed is my confidence in trying clothing on. I can be 4 different sizes in the same store but I am still me regardless of what the tag says. The FASTer Way taught me this, along with positive self talk. Strengthen your relationship with yourself, you are in need of it my friend! - 4 days ago

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Does anyone else have that one thing you're pretty sure everyone else is judging you for?⠀
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With parent/teacher conferences this week I always wonder if they'll take me seriously with pink hair. But here's the thing - it doesn't matter.⠀
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As someone who tends to be a little shy, my pink hair makes me feel like the most outgoing badass version of myself. So whether you dye your hair, get a tattoo, or rock a traditional look - do what makes YOU happy.⠀

Does anyone else have that one thing you're pretty sure everyone else is judging you for?⠀ ⠀ With parent/teacher conferences this week I always wonder if they'll take me seriously with pink hair. But here's the thing - it doesn't matter.⠀ ⠀ As someone who tends to be a little shy, my pink hair makes me feel like the most outgoing badass version of myself. So whether you dye your hair, get a tattoo, or rock a traditional look - do what makes YOU happy.⠀ - 4 days ago

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I developed a really bad habit when squating which I learned was really bad for my lower back! When I would rise up from the squat I would push my hips forward which results in compressing the discs in my lower back. I picked this habit up by doing a very popular workout DVD and ended up doing the monkey-see, monkey-do approach.

I love that in the FASTer Way workouts we learn throughout the workouts to allow us to get stronger and healthier!

If you're doing your squats and questioning your form
- put the weight your weight in your heels
- your legs will bend at the same angle as your back
- stop when you stand back up straght, don't push forward
- you should be able to see your toes the whole time

Work those legs, while they have the least amount of fat burning receptors, they are the biggest muscle group in your body which means maximum fat burning!

I developed a really bad habit when squating which I learned was really bad for my lower back! When I would rise up from the squat I would push my hips forward which results in compressing the discs in my lower back. I picked this habit up by doing a very popular workout DVD and ended up doing the monkey-see, monkey-do approach. I love that in the FASTer Way workouts we learn throughout the workouts to allow us to get stronger and healthier! If you're doing your squats and questioning your form - put the weight your weight in your heels - your legs will bend at the same angle as your back - stop when you stand back up straght, don't push forward - you should be able to see your toes the whole time Work those legs, while they have the least amount of fat burning receptors, they are the biggest muscle group in your body which means maximum fat burning! - 5 days ago

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#ClientBirthday
Happy Birthday Mrs. Linda Kolubah Forkpa! 
Mama, we at Tprez Health & Fitness  are extremely excited to have you on our team, and to celebrate with you today.
You are one of the consistent, dedicated, and honorable clients we've ever had.
It's actually an honor working with such a wonderful, cheerful, and amazing person like you. 
You may be seen like "just one of our clients", but the truth is, you mean much more than that to us. 
You are one person who's concerned about the growth of our organization; hence, your invitations an advertisement of our services, has brought in many of the clients we work with today. 
You are one person who never seized to comment, like or share ALL the posts we share on our social media pages. 
We are extremely grateful! 
You are our PREMIUM Client Ma'am, and so, we are forever grateful. 
May God bless you now and always.
Happy birthday Mrs. Linda Kolubah Forkpa!
#FitLifeMatters

#ClientBirthday Happy Birthday Mrs. Linda Kolubah Forkpa! Mama, we at Tprez Health & Fitness are extremely excited to have you on our team, and to celebrate with you today. You are one of the consistent, dedicated, and honorable clients we've ever had. It's actually an honor working with such a wonderful, cheerful, and amazing person like you. You may be seen like "just one of our clients", but the truth is, you mean much more than that to us. You are one person who's concerned about the growth of our organization; hence, your invitations an advertisement of our services, has brought in many of the clients we work with today. You are one person who never seized to comment, like or share ALL the posts we share on our social media pages. We are extremely grateful! You are our PREMIUM Client Ma'am, and so, we are forever grateful. May God bless you now and always. Happy birthday Mrs. Linda Kolubah Forkpa! #FitLifeMatters - 5 days ago

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We cannot discover new oceans unless we have the courage to lose sight of the shore... 🔑.
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#courage #believeinyourself #mother #son #father #fatherandson #motherandson #family #stayfit #staystong #stayfocus #stayhumble #staywoke #fitlife #fitlifestyle #fitlifematters #fitdad #fitfather #smile #thumbsup

We cannot discover new oceans unless we have the courage to lose sight of the shore... 🔑. . #courage #believeinyourself #mother #son #father #fatherandson #motherandson #family #stayfit #staystong #stayfocus #stayhumble #staywoke #fitlife #fitlifestyle #fitlifematters #fitdad #fitfather #smile #thumbsup - 5 days ago

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A little after class fun with the jump rope🏋️‍♂️🏾⁣⁣
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”There may be people that have more talent than you, but there's no excuse for anyone to work harder than you do.” -Derek Jeter⁣⁣
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#fitnesslifestyle #ilovefitness #workoutdaily #workhardtrainhard #trainingforlife #olympian #fitandshredded #fitlifematters #fitlifehappylife #workhardforit #fitforever #bloglifestyle #blackguysrock #nevergiveuponyou #dailygreatness #followmenow #funinthesun🌞#letnothingstopyou #trainforlife #fitover40⁣⁣
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A little after class fun with the jump rope🏋️‍♂️🏾⁣⁣ ⁣⁣ ”There may be people that have more talent than you, but there's no excuse for anyone to work harder than you do.” -Derek Jeter⁣⁣ ⁣⁣ ⁣⁣ ⁣⁣ ⁣⁣ ⁣⁣ ⁣⁣ ⁣⁣ #fitnesslifestyle #ilovefitness #workoutdaily #workhardtrainhard #trainingforlife #olympian #fitandshredded #fitlifematters #fitlifehappylife #workhardforit #fitforever #bloglifestyle #blackguysrock #nevergiveuponyou #dailygreatness #followmenow #funinthesun 🌞#letnothingstopyou #trainforlife #fitover40 ⁣⁣ ⁣⁣ ⁣⁣ ⁣⁣ - 6 days ago

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Today's Transformation Tuesday belongs to Amanda Tress!

She is transforming (or as she says, disrupting) the fitness and nutrition industry.

Without the FASTer Way so very many women and men would still be struggling to find their way. Now, because of Amanda, we are thriving. 
I will forever be so grateful to the program she created being holistic in nature and educating us from health, nutrition, and beyond!!!! https://thriveglobal.com/stories/female-entrepreneur-changes-the-fitness-and-wellness-landscape/

Today's Transformation Tuesday belongs to Amanda Tress! She is transforming (or as she says, disrupting) the fitness and nutrition industry. Without the FASTer Way so very many women and men would still be struggling to find their way. Now, because of Amanda, we are thriving. I will forever be so grateful to the program she created being holistic in nature and educating us from health, nutrition, and beyond!!!! https://thriveglobal.com/stories/female-entrepreneur-changes-the-fitness-and-wellness-landscape/ - 6 days ago

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✨We do not own the rights to this music 🎶 ⁣
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Great Leg Workout 🔥🔥🔥⁣
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Dumbbell squats (12 reps)⁣
Kettlebell pulse squats (25 reps)⁣
Dumbbell RDLs (12 reps)⁣
Cable kickbacks (10 reps each leg)⁣
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Video Credit: @mskenzfit⁣
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#fitness #exercise #motivation #fitlifematters #inspiration #diet #nutrition #fit #weightloss #crossfit #abs #fitlife #gym #fitspo #training #bodybuilding #legday #workout

✨We do not own the rights to this music 🎶 ⁣ ⁣ Great Leg Workout 🔥🔥🔥⁣ ⁣ Dumbbell squats (12 reps)⁣ Kettlebell pulse squats (25 reps)⁣ Dumbbell RDLs (12 reps)⁣ Cable kickbacks (10 reps each leg)⁣ ⁣ Video Credit: @mskenzfit ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣⁣⁣ #fitness #exercise #motivation #fitlifematters #inspiration #diet #nutrition #fit #weightloss #crossfit #abs #fitlife #gym #fitspo #training #bodybuilding #legday #workout - 6 days ago

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Be sure to enquire about our Strength and Conditioning classes on every Mon-Wed-Fri.
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For more info go www.movehealthandfitness.com.au or find our schedule on Mindbody under Move Health and Fitness.
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#keepmoving #keepmovingperth #keepmovingmthawthorn
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📸 @alanchau.foto

Be sure to enquire about our Strength and Conditioning classes on every Mon-Wed-Fri. - For more info go www.movehealthandfitness.com.au or find our schedule on Mindbody under Move Health and Fitness. - #keepmoving #keepmovingperth #keepmovingmthawthorn - 📸 @alanchau.foto - 6 days ago

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Do you ever wish you had more than 24 hours in the day?⠀
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Obviously that's never going to happen, but what you CAN do is maximize the time you do have. Check ⤵️ for 3 strategies for using your time efficiently.⠀
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1. Start by tracking your time in 15 minute increments throughout an average day. When I've done this in the past I typically find at least an hour in each day that I can't account for (AKA I have NO freaking clue what I was doing during that time).⠀
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2. Using what you learned in step 1, schedule out your ideal day in 15 minute increments. Start by writing a list of everything in your routine and then assign times after that.⠀
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3. Put your routine into an app or your calendar with reminders to help keep you on track. ⠀

Do you ever wish you had more than 24 hours in the day?⠀ ⠀ Obviously that's never going to happen, but what you CAN do is maximize the time you do have. Check ⤵️ for 3 strategies for using your time efficiently.⠀ ⠀ 1. Start by tracking your time in 15 minute increments throughout an average day. When I've done this in the past I typically find at least an hour in each day that I can't account for (AKA I have NO freaking clue what I was doing during that time).⠀ ⠀ 2. Using what you learned in step 1, schedule out your ideal day in 15 minute increments. Start by writing a list of everything in your routine and then assign times after that.⠀ ⠀ 3. Put your routine into an app or your calendar with reminders to help keep you on track. ⠀ - 6 days ago

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YOU decide.

YOU.

You are in control. Don't forget you're in the driver's seat!

I have ladies starting Day One today.

Don't miss out of the chance for it to be your turn. I'm here to help, message me and let's get you going. I want you to know what it feels like to be the drivers seat again!

YOU decide. YOU. You are in control. Don't forget you're in the driver's seat! I have ladies starting Day One today. Don't miss out of the chance for it to be your turn. I'm here to help, message me and let's get you going. I want you to know what it feels like to be the drivers seat again! - 7 days ago

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#gym #workout  #muscle #strong #strength #bigman #hugemuscles #musclebear #football #backmuscles #man #fitness #exercise #motivation #fitlifematters #inspiration #diet #nutrition #fit #weightloss #crossfit #abs #fitlife #gym #explore #modelfitness #shoulderworkout I #fitness_models ##kuwait #riyadh #dubai

#gym #workout #muscle #strong #strength #bigman #hugemuscles #musclebear #football #backmuscles #man #fitness #exercise #motivation #fitlifematters #inspiration #diet #nutrition #fit #weightloss #crossfit #abs #fitlife #gym #explore #modelfitness #shoulderworkout I #fitness_models ##kuwait #riyadh #dubai - 8 days ago

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