1 year PWR anniversary! 🎉 I am grateful that I started the PWRful journey a year ago to get stronger physically. I have always been “thin” but I wanted to be strong not skinny and @kelseywells program has provided me the tools 🙌🏼 and inspiration to do just that. It has also helped me emotionally and mentally. Exercising is about the whole person. Transformation takes place inside and out and it’s a journey that looks different for everyone. My upper body 💪🏼 strength has improved so much. But my heart strength has also. And my self worth is continually improving, daily. It’s one choice at a time that builds a healthy lifestyle. We have the power to make that choice every single day for ourself. 💛 #transformationtuesday
And....headed there now😜. Are we the only ones addicted to target 🎯?!?! Love seeing all of your workouts and good food! Keep tagging us with #balancingfit2019 and for those interested, we just posted a new protein smoothie video to our You Tube Channel (link in bio😉) We’ve gotten a few ideas for topics we are working on for now, and let us know if there is something you would like us to cover. #sweat12wc#pwr2019
0 013 minutes ago
Week 1 Arms&Abs #done_and_dusted! It was tough ladies I must admit😅.. At this stage I am only barely completing 2 rounds of the exercises in the 7 minutes. Previous time I completed BBG I could do at least 4 rounds in 7 minutes. Buttttt I'm not going to let it get to me... "It's not about where you've been, but where your headed!" I have a HUGE blister on my left heel from yesterday's walk..so I'm currently nursing that. Hence the barefeet.
Lacing knots and sweating a lot. ⠀⠀⠀ ⠀⠀⠀ ⠀⠀⠀
Get SWEATY friends ~ Check out bio to download @sweat app and challenge yourself for the 12-Week hbtsp #hbtsweat12wc#SWEAT12WC.
9 14425 minutes ago
⚡️CHEST & TRIS CHALLENGE⚡️
10 Incline Push-up
10 Tricep Dip
10 Tricep Extension
10 Chest Fly
10 Skull Crusher
10 Chest Press
Perform each superset 3-4 times! These are some of my favorite Chest and Tricep combos out of my PWR Program!🔥⚡️💪🏼
LEVEL UP WITH ME IN 2019!!
www.kelseywells.com/app to subscribe to the SWEAT app, then select me as your trainer and let’s CRUSH PWR TOGETHER FOR THE #sweat12wc !!!
Song: Everybody Dies
My fitness goal this year is to get toned, feel strong, energized and healthy.
And I’m convinced I’ll be able to achieve it, thanks to the Rebalancing system I’m doing which is giving me the best most cleanest nutrition my body needs, and not only that but also gave me an amazing community who are very supportive!
In regards to my exercise, today I started the PWR Sweat 12 week challenge #sweat12wc#PWR2019 that will guide me with workouts to achieve a strong and toned body💪🏼.
So I’m committed and ready! 👊🏼 How about you?? do you have an action plan to achieve your goals??
let me know if you want to join me! 😀 It could be so much fun if we do this together!!!
Trust me when I say that getting up every morning and fitting in a workout, is not easy. Especially as a sole parent of a child with disabilities.
Many times I have had to shorten my morning run and a number of times I have to stop during my session to turn off food pumps, answer alarms, check on him after a seizure but you know what? I always go back to finish the workout. With so many pauses some days it can take me 90mins to get through a session but most days I manage to get through without too many interruptions (except my cat who feels my yoga mat is his space and my dog who thinks I need kisses when I'm doing pushups 😏).
We all can do this , we just need to adapt and modify to suit us and our lifestyle. If you have to pause, then so be it, if you have to completely stop half way through that's also cool. Just don't GIVE IN before you even start. .
Get up every day and just give it the best you can on that day 😊
Todays workout .
followed by @sweat
bbg Arms and Abs. Day 3 of 12 week challenge
1 151 hour ago
I’m making this year my best with the @sweat 12 Week Challenge! You can too. 3 months for ONLY $1! Get started today! Visit the link in my bio to sign up for the 12-Week Challenge for only $1! #hbtsp#hbtsweat12wc2#SWEAT12WC
0 91 hour ago
Today my arms are a little bit sore from yesterday’s workout but not too much so I am really looking forward to today’s #bbgstronger full body exercises🧡
What I love about doing #bbg is that every day’s planned workouts are basically for your whole body, the program might say legs but you can feel the burn everywhere🔥
Before starting with #bbg I was just winging it with my exercises not really knowing what I was doing and I did not feel like I was challenging myself, but now doing this program I am challenging myself everyday💪🏻Happy Wednesday🧡
do you ever get attached to the idea doing things certain way or at certain time that if that “idea” doesn’t happen you just give up on it and it becomes your downfall?
i’m a morning person.
i love waking up before everyone else, having that hour or two all to myself. to do my workouts in the mornings, to prepare myself good breakfast, do a little reading. it’s what gives my day the best possible start.
ever since i became a mother my mornings started looking nothing like that. depending on how many times i’ve been up during the night, most days i’ve been waking up when i had to, not when i wanted to.
with going back to work, the idea of wanting my morning routine back held me back in doing most of the things i did in the mornings later in the day. i was too tired to get up early, and too against of doing all of that later. after all, i’m a morning person, right?
well scratch that.
holding on the idea instead of working with what i had started to become my downfall.
we are only restricted with our decision as much as we make ourselves to be.
one of my new year’s resolution was to create new routines that are a fit for my life right now.
so just a little reminder to you and to me-don’t let the idea of something prevents you to fulfill your potential. work with what you have, instead of what you dream of having. ❤️
6 731 hour ago
🖤keeping it real🖤. The logic behind me posting this picture of myself, is to motivative myself and hopefully others, put it out there in the universe that I can do this , and be held countable to became a healthier Version of me so I’m putting it all out there this is the “real me “ no filter, no capturing the perfect angle to make me look skinny. I’m not hoping for a 6 pack, I just want feel good in my own body again. I am a mom of 2 little ones, and i do teach Zumba toning 3x a week. ... here is the issue, I LOVE FOOD , -just need to change my eating habit to healthier choices. And change my workout a little. By adding something new .. I always say i don’t ever have any extra time, i need to stop making excuses Sooo I’m gonna try this #sweat12wc@sweat it’s a 28min workout that can be done in the comfort of my own home , with my kids running around me ... so peace ✌🏽 out the old me.. and hello to me feeling good about myself again #sweat#sweat12wc#sweat12weekchallenge#momgoals#momofboys#healthierchoices#getfit#strongmother#icandothis#week1bbg@erinzin15 thank you for motivating me by your personal post and keeping it real
#confession I only started my #sweat12wc#pwr2019 today on #humpday . No worries though as there are 5 days left of this week and I will have a 5/5 for my workouts👌
I post my starting pics for #accountability and look forward to share them again at week 12.
Btw 😯 Swipe to see my starting pics of Jan 2018. This proves that you will be glad you started a year ago. Let's #crush 2019 💪
7 432 hours ago
yooo happy Tuesday🐒 think i’m getting sick, have been waking up every hour pretty much these past couple nights, but since it’s still pretty lowkey so i hit the gym today & literally had one of my best leg days in so long?? did the glutes & hamstring workout to kick off the #sweat12wc#pwr2019 challenge & ya girl hit 2 PRS for 6 reps for both sumo deadlifts and hip thrusts😫🤩 form was a lil shaky esp with the hip thrusts but i am almost at my sumo deadlift goal for the #gymshark66 challenge so super stoked about that🎉 sweaty leg day workout below⤵️
🍭5 min warmup run, dynamic stretching
🍭10 each side single leg hip thrusts with 20 jumping jacks (4 min total, no rest)
🍭10 regular, 10 pulsing donkey kicks each side with 20 high knees (4 min total)
pyramids (12, 10, 8, 6):
🍭lying hamstring curls
🍭12 squats with 12 jumping jacks (8 min, 1 min rest after each round):
🍭boxing intervals: 1 min of jab, cross, hook sets, 30 second plank, rest 30 seconds, repeat 4x
🍭1 min of sumo squat pulses (did 25 lb kettlebell until 30 second mark, dropped it & did bodyweight)
Can’t wait to get fit for 2019 with the @sweat 12 Week Challenge. Get 3 months for ONLY $1 by signing up today! Let’s do this! Visit the link in my bio to sign up for the 12-Week Challenge for only $1! #hbtsp#hbtsweat12wc2#SWEAT12WC
Day 2. Hey Gals, “I’m making this year my best with the @sweat 12 Week Challenge! .
Im very competitive so this is super fun for me! My favorite workout is Extreme Abs with “Kayla Itsines” You can do it too. ✔️ 3 months for ONLY $1! Get started today!”
Visit the link in my bio to sign up for the 12-Week Challenge for only $1!
Thank You @sweat team for making such an amazing platform! 💋
0 27382 hours ago
Day 3 | WK 1 - BBG 12 week challenge - today’s lunch, spinach, roasted pumpkin, feta & chicken salad with a sprinkling of toasted almonds..... yum 😋 my legs are sooo sore from Monday’s ‘Legs’ sesh.... I say ‘no pain, no gain’ it’s ‘Arms & Abs’ when I get home tonight..... can’t wait. How are you going on the program? What is your workout for tonight? Xx
0 122 hours ago
Week 1 LISS today completed. Remember this will take strength and focus! #sweat12wc
Raise your hand if you feel personally victimized by @kayla_itsines 🙋🏼♀️... Happy day 2!
Noodle legs are in full force and I can’t help but give a mental middle finger to every toilet seat and stair I come into contact with today... Like it’s a few inches Cortney..get it together🤦♀️.. Anywho... Whatever workout you crushed today I just wanted to say:
I’m proud of you!
Proud of you for putting yourself first.
For putting in the work and crushing your goals.
Keep up the hard work babes!! Xox, Cortney
1 292 hours ago
First workout of the #sweat12wc. Got a long way to go to reach my goals, but it helps to know that I won’t be on this journey alone! #bbg2019 let’s do this!
What are your fitness goals for this year? #fitnessgoals#bbgstronger
I feel like I failed this morning.
I *did not* want to get out of bed and so, when I did get up, it was much later than I'd planned. And then, Arms & Abs was so much harder than I thought it would be. My arms and tummy are two major problem areas for me, so I was excited about this workout. Then, it turned out to be so hard. Almost too hard. I can barely get my knees off the floor to do a plank... It was a stark reminder of just how unfit I am.
But I did it. So that's something, right?
This is my first official post on my new fitness page! I am going to try to share as often as possible about my journey as I can but we all get busy so hang in there with me. But I will be using the Sweat app for workouts and will be doing the 12 week challenge. This is week one for me and today was also my first workout of the challenge. Today I completed a yoga class at the gym and was very happy for the stretching and burning. I really like this particular class and teacher and will be going back soon! 🧘🏼♀️ #sweat12wc#bbg2019
One of the biggest changes since hurting my knee is finding a way to do a lower body where I feel challenged without doing more damage. I worked my physio exercises into a leg/ab circuit similar to the one I would do with @kelseywells PWR program and even managed to work up a little sweat! As frustrating as taking it slow can be, this time I’m doing it right (In other words, no 8km runs 6 weeks post-injury).
Scroll to check out what today’s leg day would’ve have been with no injuries!
My little coach and me after our @sweat workout. We're on day 2 of the 12 week challenge and feeling good! SWEAT is offering a special offer of 3 months for $1 from now until January 28! You will have access to all their amazing workouts, online community, healthy recipes/meal plans, planners, and more. Click on my link in my bio to join us! #hbtsp#hbtsweat12wc2#SWEAT12WC
4 MILES ✅
What is this running thing?! I just can’t seem to stop!
BUT I’m gonna keep it real with you! I was supposed to run 5 miles in the rain... but my body got outside and was like NOPE ‘you gonna get sick!’ So we drove to the gym and ran on the treadmill & only did 4 miles instead (I love how only 4 miles is considered easy in the terms of what my training should be now 😂 reminder! 3 miles was basically running around the world... oh how times have changed)
While I would have much preferred running outside (the treadmill is SO BORING idc if you are watching the most riveting show EVER, if you want to start running, DO IT OUTSIDE).
We’re stuck in the rain until Friday here in LA so I’m hoping to find another window this week to run 6 miles & possibly another 3 miler!
ALSO! Got some BBG arms & Abs to do as well as Full Body!
Back in full swing with BBG & Running! Just trying to make sure I stay on top of everything along with not getting to overwhelmed with work.
YO the whole balancing act ain’t NO JOKE!
If you are feeling zen I applaud you!
I have a feeling the next 10 weeks are going to be one heck of an emotional roller coaster
*cue break down*
But it’s ok! DON’T FORGET THAT!
We’re all human and trying to change your life & pursue your passions and dreams is NOT EASY! If it was easy, everyone would be doing it.
And then breathe again.
One last slow breathe.
You are okay ❤️ -
Welp and there we have it... I think this is my first ramble of 2019... purely train of thought... from extreme highs to anxiety... we all go thru it... but in the end, we will survive 🌻
6 1293 hours ago
Starting the @sweat 12-week challenge on Monday! Anyone else? I follow @kayla_itsines’ BBG program using the sweat app. The workouts are 28 minutes long and can be done at home, in a gym, hotel room, wherever! I did this challenge last year and got so incredibly toned, gained a ton of energy, and felt so good both mentally and physically. Highly recommend it if you’re looking for a new challenge!! #sweat12wc
187 283795 days ago
When you wake up to find out yo girl🙋🏼♀️ is not only featured with this photo in the welcome email for the @sweat app but is 1 of the 5 thumbnails (swipe to see)😭🙌🏼 this MADE MY DAY knowing my journey is inspiring, motivating and empowering so many others to either start or keep going💕
I just want to recap a little bit about this photo. The first one on the left, is 7 months postpartum, week 0 of #bbg. The middle photo is week 21, and the last photo is week 78. Week 0 I was still nursing, not sleeping as much as I’d like to, and was a SAHM that ran a tight ship (who else stacks their utensils? I know you’re out there😂) . Week 21, I was a single Mom working full time finding my way and new normal. By the time week 78 rolled around I was in my groove and hell bent on seeing what my body was capable of doing - lovingggggg my fitness journey (and still do). I’ve worn a lot of hats in motherhood, and if I can do it - YOU CAN TOO! .
Bottom line guys - you have the time. It always comes down to priorities, motivation and discipline when your motivation is lacking. There’s plenty of days where I’d rather lay in bed a bit longer & snuggle my munchie, or sleep in when he’s at Dad’s - but I never ever regret getting up and getting it done. When you’re sick, injured, have a headache, etc - rest. However if you KNOW you’re making an excuse, be stronger than that excuse!! Be the girl who just decided to not stop. YOU GOT THIS🙌🏼💪🏼 #sweat12wc#sweatwithkayla .
FAQ: about my progress photos Q: Where did her boobs go, did she lose them working out? A: I was NURSING in the first photo so they had a mind of their own. My pre-baby 32DDs are now less full 32Cs #MomLife ALRIGHT😂🙄
102 135916 hours ago
Helloooo 👋🏼👋🏼👋🏼 😁😁😁
So it’s somehow been over a year since I last posted on here 👀 but thought that it was now or never to start it up again!! I’ve joined again with the BBG 12 week challenge (the right pic was after legs today!) and this account was always really useful in keeping me accountable so I’m hoping again for the same 😆
I have still been doing BBG on and off over the last year as I still find it the workout that I find most enjoyable (and can do from my room) 🤗
I stopped posting to focus on my final year of uni (I graduated in the summer👩🎓😁) but now with work, I’m hoping to get back into a routine!! So yeah!!! I hope everyone is really well and having an awesome week ☺️☺️❤️❤️
98 6352 days ago
Started from the bottom...err the left...now we’re here! 😜
For all of those who committed to the 12-week Sweat challenge for the 1st time today, YOU are worth it and YOU can do this.
Prior to BBG, I had never stuck with any type of workout program. I was the 30-min treadmill workout every couple weeks, if that, type. I had NO idea what to do in a weight room so I would avoid it. I was lucky to start BBG with my 2 sisters in May of 2016 and had their accountability to keep me going for the first few weeks when I definitely wanted to quit. When I definitely couldn’t even do one full push-up or full set of jump squats. When I would have rather just skipped the workout. BUT Then, I got hooked and I kept showing up and have been showing up for MYSELF ever since. I’m stronger physically and mentally than I ever imagined! Still looking for that 6 pack though. 🧐🧐🧐😂
I chose to try PWR 2.0 for the 12-week challenge. My goal is 4 PWR sessions and 2 cardio sessions per week. I’m also continuing to track macros and aiming for 100 oz water/day.
So proud of everyone joining in or doing their own thing! You go girl. .
32 3891 day ago
My first BBG progress pic (July 2015) to now (January 2019)...
I think it's safe to say this program changed my life.
I am SO excited for the @sweat challenge beginning today (it's my 4th year of doing the challenge!) because every year, it helps me start fresh, set my intentions, and put myself first.
This program didn't just make me stronger or help me build healthy habits. It taught me dedication. It taught me grit and perseverance. It taught me confidence, how to stand up straight, how to value myself.
It taught me not to give up on myself.
For all the ladies starting BBG today -- congratulations! You just made a HUGE step into becoming your best self and I seriously couldn't be more excited for you ❤️
Let's do this, ladies!!!💪
A friendly reminder that this isn’t about finding the the time, it’s about MAKING THE TIME. You won’t always be perfect but that is ok! Just keep working at it and make yourself proud! You never know who is looking up to you so stick with it 🙌❤️! .
We knocked this #Bbgchallenge by @kayla_itsines out yesterday with the kiddos! Go Macy 🤣👏 ! Hope you all have a great first week of the Sweat challenge! JC and I pushed ourselves this am pretty hard for Chest/Triceps from the #PWR program and it was TOUGH! We had company which was extra motivating ! Always better with friends right?! #Balancingfit2019#Pwr2019#Sweat12wc
66 10552 days ago
LET'S DO THIS! The #SWEAT12WC starts today 🎉💪🏻 5 TRAINERS, 7 DIFFERENT WORKOUT PROGRAMS, 12 WEEKS. Reach YOUR goals, YOUR way 🙌🏼🏅 www.sweat.com/app
446 66542 days ago
9mth in 🤰🏽Vs 9mth out🤱🏽
This is a ‘repost’ for all my new followers.
For the past 6yrs I have devoted my time in the gym to ONE style, Hybrid training.
That is made up of Muay Thai Kickboxing, HIIT, Strength & Conditioning, Circuit training etc... In 2016 I fell pregnant with my first son on my 27th birthday. I was very blessed to continue training this exact style up until the day before I gave birth at full term (7lb 13oz) by cesarean. 6 weeks postpartum I was given the clear by my doctor to train & I again trained this exact way to return back to my pre baby state. 9mths later I fell pregnant to my second son (as shown above), I again was incredibly blessed to train this exact style right up until two days prior giving birth at full term (8lb 7oz) by cesarean again. 6 weeks postpartum I was again given the all clear by my doctor to train & I again train the exact way to return back to my pre-pre-baby state.
FIERCE is ‘exactly’ that style (without the kickboxing), so I am extremely confident in what everyone will be achieving throughout their FIERCE journey.
My program is available on the @sweat app, click the link in my bio to get started.
There is a FREE 7 day trial, along with a 50% off discount for the yearly rate. “That works out to be just $2.50 per week, to have me as your personal trainer”
Don’t forget to use our hashtags
#sweat12wc & #fiercecommunity2019