• Customized program designed around your lifestyle, preferences and fitness level. (No gym required!)
  • 2, 3-week phases that will include strength training and HIIT conditioning.
  • Customized macro's and nutritional guidance to help create a lifestyle, not a diet.
  • Phone consult to better understand how to make a program that WILL work for you.
  • Access to your training plan through your computer or phone (app).
  • Video demonstrations for every exercise.
  • Weekly progress checks.
  • 24/7 communication for questions and feedback.

 

  • Customized program designed around your lifestyle, preferences and fitness level. (No gym required!)
  • 4, 3-week phases that will include strength training and HIIT conditioning.
  • Each phase will be a progression from the previous one with new workouts to challenge the body.
  • Customized macro's and nutritional guidance to help create a lifestyle, not a diet.
  • Phone consult to better understand how to make a program that WILL work for you.
  • Access to your training plan through your computer or phone (app).
  • Video demonstrations for every exercise.
  • Weekly and monthly progress checks.
  • 24/7 communication for questions and feedback.
  • Customized macro's set to your specific fitness goal.
  • 20+ page guide to help walk you through how to be successful with macro's
  • Weekly progress checks
  • Continued nutritional guidance through recipe swaps, meal planning, and any other questions

 

 

 

 

 

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  • I'm a firm believer that cardio is important and should be part of your every day workout routine. However, just like in strength training, different training methods (ex: high reps low weight, or low reps high weight) will achieve different results. While steady state cardio is the most popular form, HIIT training and interval training are just as essential. 👌🏼
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So what are the different cardio variations, and how will they help you? 🤷🏼‍♀️ .
🔹STEADY STATE cardio:
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✔️Same continuous activity for longer periods of time. The exertion you put into the exercise doesn't change (Ex: walking, jogging, swimming), and your heat rate never reaches its max. .
✔️Aerobic; It requires oxygen and is fueled mostly by stored fat. This means you will burn fat ONLY while you are doing the activity. This is ideal for days you do heavy lifting because you only want to burn through your fat stores, not your muscle gains. .
✔️Important to increase performance of everyday functions such as breathing and digestion. Your endurance to be able to sustain HIIT training comes from steady state training. •
🔹INTERVAL TRAINING:
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✔️Slowly increasing your exertion level for longer periods of time, with equal length recovery periods. (Ex: jogging w/timed sprints, strength circuits, most group fitness classes).
✔️Effective in burning more calories in a 30 minute session than steady state. This is because when the heart rate is elevated to a higher point the body digs deeper into its fat stores for more energy. .
✔️Can be done in conjunction with heavy lifting but only for a max of 15-20 minutes. If you chose to go longer, separate the time of day you do interval training from weight lifting. . •
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🔹HIIT (high intensity interval training): .
✔️Performing your activity as hard as you can (90 to 100 percent of maximum capacity) for a brief, set time period (usually two minutes or less), then back off for a a longer recovery (usually three minutes or less), and repeat the cycle four times or more. If you can last longer  than 20 minutes, it is interval training, not HIIT. 👇🏼Finished in comments👇🏼
#steadystatecardio #hiitcardio #intervaltraining #cardio
  • 💥G I V E A W A Y💥 It is no secret that I am all about the perfect combo of chocolate and peanut butter! It seriously rocks my world! I have been doing happy dances ever since this little jar of goodness entered my life. 💃🏼❤️ It is a healthy, natural ingredient chocolate spread that can be put on anything. Heck, I eat it right from the jar! You can eat almost twice the amount for the same macros as a serving of Nutella! 😱 .
You now have no excuse not to try it. My amazing friend over at @cocoabarinajar thinks so as well! She is offering a jar to the winner. You won't be disappointed, I promise! And I don't lie...💁🏼
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To ENTER: ✔️Double-tap the photo
✔️Follow @eat.squat.mom AND @cocoabarinajar
✔️Tag any of your friends that are 🍫🥜🍫 LOVERS for extra entries. 👍🏼
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🔹Winner will be announced Wednesday evening, September 20🔹
#giveaway #instagood #instagiveaway #chocolateandpeanutbutter #cocoabarinajar
  • Even as a morning snack chocolate and peanut butter are acceptable. 🙌🏼🤤 Rice cake + peanut butter + #cocoabarinajar = Satisfaction guaranteed
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You can use the code EATSQUATMOM10 to get 10% off @cocoabarinajar. 😁 #snacks #snackideas #chocolateandpeanutbutter
  • Making changes to your nutrition and exercise routine could be the thing you need to start seeing the changes you want. 💪🏼 Part 2 of my Body Type blog post is up!! Head over to the Blog (direct link in profile) and check it out! Don't forget to pin the images on Pinterest. 😁
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If you are still confused and struggling with nutrition, sign-up for my customized macro program. I can give you all the tools and tips to guide you through solving your nutrition problems, all while eating the foods you love!  #bodytypes #ectomorph #mesomorph #endomorph #fitnessblog #nutrition
  • Start your #nevermissamonday with a workout that is sure to make your legs🔥🔥! Better yet, no weights required! This circuit uses mini bands, but it can also be done without them. The mini bands provide more resistance which makes the burn even sweeter! You all love having shaky legs and a booty that you can bounce a ball off of. That, I know for sure! 😁
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Complete each exercise for 30 seconds on, 10 seconds off. For exercises that utilize one leg, switch half way through (15 secs). REPEAT the circuit 4 times. OPTIONAL: If are at a gym or have access to a treadmill, hop on the treadmill and do 30 second hill sprints for 5 min. (30 sec sprint, 30 sec light jog/walk, 5x) in between rounds of the circuit. Heck, you could take this workout outside and run there! The options are endless so you have #noexcuses Go get'er done!! 💪🏼👊🏼
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1️⃣ Squat Jumps.
2️⃣ High knees.
3️⃣ Sitting leg extension. 
4️⃣ Running man.
5️⃣ Sumo squat pulse (4) jump.
6️⃣ Glute bridge with abduction.
7️⃣ Squat to side leg raise.
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🔺MODIFICATIONS: Don't use the mini band and eliminate any jumping. You can also do a shorter segment time of 20 seconds on, 10 off. #athomeworkout #legworkout #minibands #feeltheburn
  • Find what is important to you and work to make it better. ❤️ #familes #happymomhappyfamily

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