ABOUT ELISE REDFIELD

My life’s mission

I believe its my life mission to educate my clients on the most advantageous training modalities and lifestyle hacks to bring out their most vivacious, strong and empowered self. I believe in meeting people where they are at in their fitness journey and being a strong and powerful inspiration. I have a very unique, unorthodox approach that I believe will be life changing. I work with people who are struggling to lose weight, people with eating disorders, disabled or body competitors. It doesn’t matter where you are in your journey, I can help you achieve what you want for yourself. Fill out the contact form click the button below to start your journey with me.

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Awww♥️🙌🏻 Angela… @angelarichterrealtor ,I love that you think to take a moment to capture special memories❣️
I’m so blessed our paths have crossed -you are a beautiful, authentic, gorgeous gem inside and out💎✨
Embracing this lovely connection 🫶🏻 ! Life and wellness gets so elevated when we are gifted with amazing souls in our world🙌🏻🙏🏻♥️

You don’t always have to beat yourself up to get the body and health you want🥵🙌🏻 I used to believe I did. But in fact. You could be creating diminishing returns🫤
Let me explain. So buckle down… This is a loooong one🤓 but I feel very passionately about this.
For over 12 years, HRV ( heart rate variability) has been my Bible. It is the tool that dictates how I train, recover, and take care of my body💪🏼♥️
If you’re constantly pushing harder without understanding the state of your nervous system, you could actually be setting yourself back. Not moving forward.

Breaking it down:
• HRV measures the variation between your heartbeats. It reflects how well your body balances stress and recovery.
50% of your HRV is genetic. The other 50% is shaped by your lifestyle and this is the part that we can take control of.
• Sympathetic overload ( fight or fight mode) is at an all-time high! I see it every day in my clients! Emotional resilience shows up physically and vice versa!
-like many health metrics. HRV naturally declines with age. BUUUT… it’s not inevitable! I’ve actually increased mine overtime AND my VO2 max by optimizing how I live and train!
• Low HRV is tied to major health risk:
-Depression
-PTSD
-cardiovascular disease
-chronic inflammation
-metabolic dysfunction

• Stress And blood sugar
If you live in a chronic state of stress:
-your adrenal’s fire constantly
-your body dumps glucose into your blood (as if it were preparing for battle)
-your blood sugar rises-not from food, but from your own stress response.
This is why people can develop “stress induced diabetes”,even if they’re eating clean!

Chronic stress➡️ high cortisol➡️ high blood sugar➡️ insulin resistance➡️ inflammation➡️ obesity➡️ hypertension➡️ disease

But what about VO2 max? ❤️‍🔥
Someone at the gym asked me the other day:
“ isn’t VO2 Max more important?”
Both HRV and VO2 Max matter!!
But here is the caveat:
If your HRV is low because your nervous system is maxed out, that is NOT THE TIME TO CHASE VO2 MAX!!!
Pushing high-output cardio (kicking your ass) on a depleted system just digs the hole deeper.

#workout #fitnessmotivation #fit #hrv #trainsmart #recovery #bodycomposition

A safe on the knees glute🍑movement that doesn’t beat you up🤗
The barbell hip thrust is my favorite glute exercise that is the most gentle to my knees!
You really build your glutes, but you’ve got to put in the effort. I find most underestimate their potential in the gym.
I of course, like to keep training multifactorial. But this is one movement that can be done multiple times a week without compromising safety.
And without that feeling of fatigue or sore knees. And you get a great workout, just setting this up — with all the loading and unloading💪🏼
It can be a little bit more time consuming, and therefore not as many movements in this particular workout.
I did superset both lying and sitting curls in between my barbell hip thrust.

And as much as I love the barbell back squats and deadlifts for so many reasons pertaining to human performance as well as aesthetic goals - they are something that for me and most, take more recovery and can’t be done multiple times per week. They are harder on the central nervous system.

I also added in this workout…The belt squat, which is also less taxing on the central nervous system then a traditional barbell squat because it shifts the weight distribution, reducing strain on the spine and upper body. It allows for more focus in lower body effort. So again… Less fatigue overall.
And with that, for me, it’s a great mid week option for leg day …gives me time to recover from squats and deadlifts🙌🏻

#barbellhipthrust #hipthrust #glutes #workout #legday #kneehealth #workoutmotivation #fit #fitnessmotivation #muscle #hypertrophy #youcandoit #weightlifting #beconsistent #dontunderestimateyourself

Take two here 🎬Instagram keeps deciding how to plan my cover image🙄

Train to honor YOURSELF♥️💪🏼
Move, lift and get stronger - not because you have to, but because you love and value yourself❣️
Embracing our true feminine strength helps us build a deeper and more confident relationship with ourselves! Strength training truly does empower us and brings out the best in each and every one of us🙌🏻
I promise, you’ll never regret the benefits it brings 🫶🏻
And how about instead of striving for perfection, why not embrace our perfect imperfections🙌🏻
After all, thats what makes us unique and special💖
Focusing on becoming the best version of ourselves-without comparison-is a healthy beautiful place to be☮️💟

And if you’re new to the fitness journey and feeling overwhelmed, a great place to start is by focusing on the two largest muscle groups 💪🏼

1️⃣ posterior chain (a.k.a. leg day)
-everything from the waist down. It’s my personal fave, 100%.
2️⃣ back- so many amazing options and incredibly important to develop!

Enjoy and stay consistent ♥️

#workout #fitnessmotivation #healthylifestyle #fit #muscle #workoutmotivation #fitness #back #confidence #empoweredwomen #progressnotperfection #womensupportingwomen #mindfulness

Upper body just not complete for me with out finishing with some full body moves🏋🏻‍♀️
Love, love, love kettle bells for the endless variety of moves you can choose from. It’s never boring with all the variety ( hundreds of moves you can choose from) and it’s super fun.
Don’t get me wrong… I love the intention of specific bodybuilding to optimize my genetics.
But the feeling after doing full body conditioning with the mobility, stability and the strength and the power always have me leaving the gym feeling great physically and mentally.
Today completed a 50 minute back and shoulders workout. Followed by a 20 minute HIIT session.

And then finishing with kettlebell moves to complete my workout session 💪🏼

#fullbodyworkout #kettlebell #workout #fit#fitnessmotivation #training #core #back #shoulders

These may look silly… but a great finisher to my workouts🔥especially the crawling spider push-ups

I love to do these after a workout when the muscles are all loosened up and blood flow is happening for safer movement.

I started with a 60 minute push/pull (back & triceps), kept it intense as my HRV and recovery were on point.
Even though fatigued after, I performed 3 sets. One set = once up and back of each of the spider crawls and the crawling dumbbell sliders.
Love the dumbbell sliders specifically for course stability.

I think Bond…James Bond🕵🏼‍♂️~ staying below the laser field on a mission - this vision keeps me low and controlled in the movement😉

What I love about the spider crawl push-ups is that they feel great on how they engage and stabilize and open up the core, chest, neck, hipflexors, shoulders, triceps, back, obliques, equaling overall feeling great for coordination, mobility, and stability!

This week I added the spider crawl push-ups to a HIIT Session🔥

I can get bored easily so I change these up!

Here’s what it looked like :

🔷Rower: 5x5 rounds

🔷Row: 5 minutes, toggling between 85 to 93% of my max heart rate

🔷Rest: 5 minutes (or until my heart rate drops to zone two, ~ 60 to 70% of my max heart rate)

🔷Final round: Instead of rowing for the last minute, I hit the ground
for spider crawl push-ups. Wheww🥵 kicked my🍑💥 brutal but fun!

#workout #fitnessmotivation #workoutmotivation #funtionalfitness #mobility #core #athlete #healthylifestyle #fitnessmotivation #bodybuilding #fit#strengthtraining #movement #muscle #strongwomen #fitness #fullbodyworkout

#crawlingexercises #strengthtraining #wo

This may not be click bait😲, but did you know…?
The National Institute of Health (NIH) has now dedicated an ENTIRE wing to Sarcopenia🤯🧠- Age Related Muscle Loss.
Why? Because muscle health is now recognized as critical to not just physical independence but brain health too‼️

As a strength coach and someone who prioritizes movement quality, I know how important it is to stay, strong, maintain posture, and protect joint and integrity through all ranges of motion‼️

Here’s why it matters 🤓
What is Sarcopenia and why does it matter?
✅Sarcopenia is the natural loss of muscle mass and strength as we age.
✅ This starts in our 30s and can lead to poor movement, frailty, and even cognitive decline if we don’t address it.
✅ It’s become more common because of sedentary lifestyles, poor nutrition… Just to name a few and longer Lifespan’s all factor into this and can rob us from our independence if we’re not careful.

The Muscle-Brain Connection:
1️⃣ Better brain health- strength training releases proteins that enhance brain function and fight inflammation these are two key factors and reducing the risk of dementia‼️
2️⃣Improved posture and joint integrity:
Strong muscles mean, better alignment and smoother movement, which prevents injuries and reduces the strain on joints‼️
3️⃣Confidence in motion :
When you can squat, hinge and lunge, and move freely through all ranges of motion, you maintain your independence and reduce fall risk‼️
4️⃣Longevity benefits:
The stronger you get, the more you reduce your risk of all cause mortality… Meaning strength literally helps you live longer 💪🏼

THE GREAT NEWS: YOU CAN DO SOMETHING ABOUT IT♥️🤗

Muscle loss isn’t inevitable.
You can fight back, and the benefits go beyond strength‼️

1️⃣ Strength training- 2 to 3 times per week makes a huge difference.
2️⃣ Prioritize quality! Move through all ranges of motion.
3️⃣Nutrition MATTERS! Get enough protein at every meal! Aiming for at least 20 to 30 g per serving to support muscle growth and repair!
4️⃣Daily movement! It doesn’t have to be heavy lifting every day….Walk 😉
#workout #fitnessmotivation #healthylifestyle #fit #muscle #dementia #fullbodyworkout #sarcopenia

WHOOT☀️🥳It’s a sunny day in Minnesota 👏🏻

So I sent this selfie to my daughter because she wanted to see my new sweater that I’m lovin and she’s informs me that she loves the sweater, but the pants look like something from the 70s😅
told her I’m just gonna keep on sporting the “Keep on Trucking” vibe😜

Speaking of clothes …
Dressing for success goes beyond the office! It totally influences our mindset and performance in all areas, including the gym. It’s powerful and real‼️✅
I know if I wear sweatpants to the gym I’m definitely not going to tap into that normal intensity. My brain feels in lazy mode, which is fine if I’m in for mobility and recovery.
Dressing intentionally definitely impacts behavior and outcomes. Psychological phenomenon shows that the clothes we wear affect our mental state and performance💪🏼💡🧠!
So in regards to the gym… in your gym gear your brain associates those clothes with the corresponding behaviors! So it primes your brain for focus, intensity, and physical performance. While sweatpants… At least for me, signals relaxation and comfort.
Dressing the part intentionally helps reinforce commitment to your goals and that you take it seriously and keeps you motivated.
On the flipside… Casual or lazy clothing can disconnect you from that mindset and wearing the right gear isn’t just psychological it’s practical. When your gym clothes fit well and provide the support and allow freedom of movement this can enhance performance.

When you dress intentionally, whether the office or the gym or any task, you’re telling your brain “I’m ready “🔥
#dressforsuccess #mindset #workout #gym #intentions

Happy New Year🎊♥️ Heres one easy goal to focus on in 2025💪🏼to Feel good, Play good, Work good and Look good!
BUILD SKELETAL MUSCLE💪🏼
It is your METABOLIC ARMOR❤️‍🔥
Did you know skeletal muscle is one of the most important organs in your body? It’s also the one WE can control the most with lifestyle choices.

Here’s why skeletal muscle is your metabolic armor:

1️⃣ Burns More Calories: Muscle burns calories even at rest, raising your baseline metabolic rate.

2️⃣ Boosts Energy During Activity: More muscle = more energy burned during movement.

3️⃣ Improves Insulin Sensitivity: Muscle helps regulate blood sugar, reducing the risk of type 2 diabetes.

4️⃣ Burns Fat Efficiently: Muscle is a key player in fat oxidation, improving body composition.

5️⃣ Promotes Metabolic Health: Muscle releases myokines during exercise, reducing inflammation and supporting fat metabolism.

In short, more muscle means better metabolism, energy balance, and health. How exciting is that?

So, let’s make this year simple and effective: Lift weights, build muscle, and transform your health💪

Hoping that this information can give you the push that we all need some times to get our butts to the gym. But when we have that intention and know why we are going it makes it so much easier. And you your always going to leave the gym feeling way empowered not just physically, but emotionally as well🙌🏻

#workout #fitnessmotivation #healthylifestyle #fit #longevity #2025fitnessgoals #metabolichealth #workoutmotivation ##deadlift #fullbodyworkouts #fitover40 #fitover40 #fitover60 #

This popped up as I suppose Al is doing this kind of thing now and I’m like that looks familiar! Hey wait a minute, hold up… that’s me lol 🤦🏻‍♀️That’s kind of cool 🤔…then I went to push explore and before I know it, it posted😂
First to admit, I am behind on technology.
I would have no idea how to reproduce it but I thought it was fun🤗 The original was posted in October 2022 in front of my red light therapy. So interesting🤷🏻‍♀️

How about busting a move with a•••
Family Fitness Challenge! 🏋️‍♀️💪
Looking for a fun way to stay active during game day? Try this quick “exercise snack” (the new term being used as of late to try to help those that are sedentary throughout the day to get little bouts of movement which have shown to be incredibly beneficial, especially after eating🥘)between plays, during commercials—or even on potty breaks😁

🔥 Push-Up Challenge: Add a twist to your push-ups:
• Start with books, bags of rice, or even a 25lb plate like me!
• For extra fun, balance a bowl of water on your back and see who can keep the steadiest spine. (Spoiler: it’s harder than it looks!)

Why Push-Ups?
Push-ups are one of the BEST full-body exercises:
✅ Build upper body strength (chest, shoulders, triceps).
✅ Strengthen your core and improve posture.
✅ No equipment needed—do them anywhere, anytime!

Add some body weight squats 🏋️‍♂️
See how many each person can do in 30 seconds❤️‍🔥⏰

Most importantly… Have fun with it🤗

#FamilyFitness #PushUpChallenge #ExerciseAnywhere #StrengthAndFun
#workout #fitness #healthylifestyle #fit

Recovery & Gratitude 🙏✨
As we gear up for Thanksgiving, I’m taking a moment to pause, recover, and reflect. Recovery isn’t just about resting our muscles; it’s about resetting our minds and spirits, too🕊️🪷💗

One of my favorite practices is writing in my “Best Parts of My Day” journal♥️
Each night, I jot down the small (or big!) things that brought me joy, laughter, or peace. It helps me shift my focus from what went wrong to what went right🫶🏻🙌🏻

To deepen my recovery, I like to put on 7.83 Hz frequency music while I’m rolling which is said to be the closest to the Earth’s natural frequency🌾✨🍃
It’s calming, grounding, and the perfect background for reflecting and resetting✨🌹🪷

What was the best part of your day today?

It’s question I’ve asked my kids and family for years!
The question can’t help but to tap in to that gratitude🙌🏻✨♥️🫶🏻

#GratitudePractice #Recovery #BestPartOfMyDay #Grounding #ThanksgivingReflections

A fun little twist of #3 (bird dog) of the McGill‘s Big 3🤗 for core stability👍

We absolutely need core stiffness through isometrics built to enhance muscular endurance and coordination✅
These three exercises are ideal for not only rehabilitation of bad injuries, but also in training enhancement of athletic performance. This is because the core functions to limit excessive motion. Especially in barbell lifting rather than creating it.
This is why someone can have a have a 6 pack and yet poor core stability when it comes to dead lifting or performing a squat.
I recommend searching the McGill Big 3👍
They’re simple and effective, and you can do them at home🙌🏻

#core #functionalfitness #workout #fitnessmotivation #smarttraining #ﬁtness #training #workoutmotivation #

Amazing full body workout 🔥💪🏼and I don’t have to wait for equipment 😉
And for me this is hard work at play🤗
I am crazy about the old-fashioned sleds and this is a phenomenal workout
hitting every body part here😍
I’m really focusing on loading the balls of the feet properly strengthening that Achilles tendon and all the way up the chain!
So incredibly important for that knee health🙌🏻

#fitnessmotivation #workout #workoutmotivation #muscle #fitness #healthylifestyle #fit #fullbodyworkout #hrv #whoop #ouraring #elitehr #move #movement #training #exercise #trainsmart #musclesarebeautiful

Whew 😅 My squats are back🙏🏻🏋🏻‍♀️
And I am So freakin grateful🙌🏻

It has been almost a year ago. On October 28, I injured my knee. Due to a broken foot messing with my biomechanics is the short version. Then on January 7 while I was rehabbing, I really got injured when a hack squat broke while I was using it😔

Anyhow, I really didn’t know if I’d ever squat again. And I was so so sad.
But I’m like… Hell no. I’m just not done yet.
Anyone who knows me, knows
the barbell back squats are my favorite exercise in the entire entire world. And I get so excited when it’s squat day🍑🔥🏋🏻‍♀️🎉
I started them back in 2012 and saw a huge changes in my body composition, as well as feeling amazing during and after squatting❣️
I love, love, love how it loaded so many important parts of the body!

I have spent the last year really loading the tendons in proper biomechanical form, as this is number one priority ❣️
It took a lot of research and patience and due diligence to get strong in the areas that were compromised.
I did it!
Another important “why” is I absolutely do not want to be fragile!
So being anti-fragile is another reason I do what I do💪🏼
But very, very long story short, is that the journey back to squatting near a weight I was is a blessing and my body absolutely loves them ❤️

➡️I started with safety rack partials with no weight.
➡️I kept lowering the bar as time went on to be able to increase the loading under a larger range of motion.
➡️I used blood flow restriction to help protect the tendons while I load them.
➡️I use rock tape to add extra support for the tendons.

For me. This is by far the best for building glutes, hamstrings and quads the way I prefer them for my body.
All along, I’ve been able to keep up with heavy barbell hip thrust, heavy RDL’s. And they are all great and wonderful.
But the barbell back squat really does the trick for me.
I don’t know if I’ll ever get all my glutes and quads and hamstrings back to pre-injury… And I’m OK with that ! Because I’m just so blessed to be able to do them again and be safe🫶🏻❤️🙌🏻
But I’m gonna try🍑🤗

#legday #fitnessmotivation #workout #muscle #longevity #fitness #healthylifestyle #fit

You just gotta LIFT💪🏼🔥❣️
Its your METABOLIC ARMOR 🛡️⚔️
JUST DO IT🏋🏻‍♀️
Stay consistent and patient!!
You WILL Get There💪🏼
One of the biggest misconceptions I am hearing is that it’s complicated. Don’t let the confusion and social confuse you.
It’s not complicated at all! You just have to show up and be consistent!
And if you want to be metabolically, healthy, you have to LIFT❣️
The metabolic dysfunction in Americans has declined rapidly due to a host of poor lifestyle interventions 🙈
Focus on good quality sleep 😴
I personally guard this very closely!
Focus on eating real, unprocessed food and getting enough high-quality healthy protein 🥦🥩
Focus on getting sunlight ☀️and watch your exposure to artificial light📱💻

My back day starting superset💪🏼
One of my favorite super sets to start back day!
Landline/ t bar rows
50 pound ball slams
Barbell bent over rows

Five sets of each. With the ball slams in between!
The rest is just too darn hard to video 😬…
I don’t know how people do it 😊🤷🏻‍♀️

#fitnessmotivation #workout #fitness #healthylifestyle #muscle #strength #back #strengthisbeautiful #strengthisconfidence #workoutmotivation #fit #girlswholift #strongwomen #longevity

I salute Papa Roach for their release of this song, benefiting the American Foundation for Suicide Prevention and the 988 suicide crisis Lifeline❤️Every time the song is streamed, downloaded, or used in anyway, a donation will be made for each use
for mental health or crisis and you can call the 988 and have a confident, caring conversation with someone who can help you🫶🏻🌹You can also find support for those who’ve lost someone. If you or loved one is in crisis, Please call or text the National Suicide Crisis Lifeline and someone will be there for you 24/7❤️

As someone who has struggled with depression and anxiety. I know that it is not something to be ignored.
I learned it a very young age that exercise is so powerful in helping mental health. At that young age, I was active with gymnastics , running etc.
Through my journey. I have learned that physicians are quick to push medication on you. Which I did try. And they did not work for me personally.
It wasn’t until I started lifting heavy with intensity that I found the enormous mental benefits of being stronger physically and how it transfers into being so much more stronger mentally💪🏼🙌🏻❤️
So I know I needed this for my mental health and therefore a nonnegotiable so that I can show up my best self for everybody I love and for myself🌹
And that would be my biggest “ why” I exercise the way I do❤️‍🔥🏋🏻‍♀️

I lost my grandmother due to suicide and I wish to God she had had the support she needed to help her 💔😞
So please don’t underestimate the power of being strong physically. Go out there and get it done💪🏼❤️. And if you are in a dark place or know someone who needs help please pass this information on❤️

#mentalhealth #mentalhealthawareness #suicidepreventionmonth #fitnessmotivation #lifestyle #healthylifestyle #workout #health #fitness #fitnessmotivation #legday #kneehealth #muscle #compassion #paparoach

More on deadlifts ⚡️🤩 I decided to make this a separate post so it didn’t get missed😁
7️⃣ Cardio vascular health: even though this is primarily a strength exercise. Performing deadlifts with higher repetition can also elevate the heart equaling cardiovascular health.
As well as a metabolic workout ❤️‍🔥
I always like to take advantage when my HRV is optimal to go all out🥳
8️⃣Versatility and adaptability: the deadlift can be modified to suit different fitness levels and goals, making it a doable and beneficial for a wide range of individuals⭐️❤️💪🏼

I love using these drop sets after my working sets are through❤️‍🔥⚡️
Here I performed three sets of the video shown taking a good three minutes in between😉.

#deadlift #legs#back #core #grip#cardio #muscle #longevity #workout #fitnessmotivation #hrv #elitehrv #strongwomen #fitnessover50 #workoutmotivation

Whoot🥳I kept most of my deadlift strength even with a huge setback with my knee injuries 👏🏻⭐️
Since they don’t require as much ankle and knee flexion, I was able to gingerly perform my deadlifts during my rehab 🙏🏻
Yes!! I think everybody should deadlift and here’s a few reasons why:
First of all, being strong in a multi muscle movement like this where you are engaging your full body, primarily legs back, core, and grip strength.… Keeps you safer, more confident emotionally and physically in defending yourself for example; and improving functional strength makes it a cornerstone must exercise for enhancing overall muscle mass and physical health and wellness🤩

1️⃣ Full body engagement: Lots of bang for your buck and your time here!
2️⃣ Functional strength: Mimics every day activities- lifting heavy objects from the ground, enhancing your ability to perform daily task safely and efficiently! Absolutely essential!
3️⃣ Improve posture:
Strengthening the posterior chain, the deadlifts help promote better posture and spinal alignment. Who doesn’t want to be able to walk strong tall and stable ?
4️⃣Core Stability: the deadlift requires significant core engagement to stabilize the spine and maintain proper form. Thereby improving core strength and stability. A MUST!
5️⃣Hormonal benefits: heavy, lifting, like deads stimulate the release of growth hormones and testosterone, which are huge for muscle growth, fat loss, and overall health!= anti-aging!
6️⃣Increased bone density! Weight-bearing exercises like the deadlifts help improve bone density. Reducing the risk of osteoporosis and fractures.= longevity!

Note: Ozempic can’t do any of this… Just saying!

A win-win all the way around 😍
To be continued on the next post 😉
I see I forgot to pull up one of my knee sleaves🤦🏻‍♀️
After a proper warm-up, I performed four sets as shown in the video and then did my drop set that you will see on the next post-:)

#deadlift #legs #back #core #grip #strength #longevity #health #fitness #fitnessmotivation #muscle #workout #workoutmotivation #noexcuses #fitnessover50 #healthcoach #holistichealth

Wheww… I have withdrawn from the competition! And I’m feelin good🤗

I had no idea it was REALLY about paying for votes🤬.
I don’t live this lifestyle for paid votes. So I am OUT!
I am beyond grateful to all of you who have been so supportive❤️
But this absolutely does NOT resonate or align with my values system whatsoever. And I take what I do seriously.
When I let myself get talked into this, I thought the votes would go to the public and the chips would fall where they may. Fair and square.
This nonsense of having to put in your credit card number to place a vote is garbage. My banking account was severely hacked last week so this is even more angering to me!
All along I’ve received constant emails to open up Twitter, next-door app, post videos daily begging for votes. My DM‘s have blown up with promoters who do this for a living… You pay them and they promote you and get you more votes. WHAT? NOPE!
It was way out of my comfort zone to ask in the first place; but I thought if I can make a bigger impact.
Then a few days ago, I get informed by a friend that she bought votes and I should be emailed informing me. I never was so I dug deeper and found waaay at the bottom of the site who had voted and who had paid for votes. Feeling horrible…I reached out to as many people as I could individually thanking them so very very much and letting them know where I stood.
But feeling very honored that people care and respect me enough to do that for me🥹🫶🏻
Love u all❤️

PS~ I emailed the organization immediately letting them know I am requesting to withdraw ASAP. I have not heard anything back and I see I’m still on there.

And thank you to the amazing @evelinterres 🫶🏻 Miss u

#values #boundaries #morals #codeofethics #healthylifestyle #photographer #wellness #gratitude

RECOVERY ❤️‍🩹 I’ve got the BEST of the BEST🤩
I take recovery and rehab very serious and this team has been beyond exceptional🙌

So I wanted to take a moment and give a shout out to my very talented specialist:
Dr. Crystal Neal at Integrated Sports and Rehab in Edina. She is by far the most talented myofacial expert there is!
@evoperformancerehab. Tyler is incredible!
Getting our brain and our muscles to reconnect is absolutely essential!
@midwest.chiro. Dr. Mitch and the Softwave have been a very instrumental part of my healing journey.
@mnstemcells. Dr. Starchook’s expertise with PRP and everything related to tissue regeneration is absolutely incredible!

Back in October, I suffered a severe knee injury and it really took me out. I won’t bore you with the details.
And just as I was rehabbing successfully and very diligently. At the beginning of January, a machine broke at the gym while I was using it with 180 pounds of force onto my knees.
This was devastating and left me in a lot of pain both physically and mentally. Kinesiaphobia definitely set in. Trust me it’s a real thing.
I honestly could not ride a bike. Stairs were a no, walking was miserable.
Of course, I saw an amazing surgeon and got all the proper imaging . And I was told to do my best and keep strong.
Oddly enough, I was able to do hip thrust any type of closed chain hamstring work such as RDLs.

But … 7 months later… I’m doing GREAT🙏🫶🏻

It’s taken a lot of mental fortitude. And I couldn’t of done it without this exceptional and gifted team that I am so blessed with❤️

And a huge grateful shout out to my clients who have stuck with me through thick and thin, and have been so supportive and patient with me all along❤️🙏

I would definitely reach out to them if you’re having any joint or pain issues whatsoever! I know so many people who put these things off. And it’s all the best investment we can make in ourselves🙌

#kneeinjury #kneerehab #investinyourself #fitnessmotivation #wellness #staystrong #recovery

Sprinkling in bit of core/abs with my back workout🤩🌟
After all, they work simultaneously together! And a weak core can contribute to back pain.
If I’m short on time, I love squeezing in a 45 minute all core workout🥳 Combining functional core movements with movements to target the abs and if I keep the intensity it can kick my ass🔥👏🥵

That’s my precious baby girl💝
My little bad ass❤️
Flashback with me and my girl back in 2016. Make sure you watch her feet to the end of the first clip. I giggle every time and I hope you enjoy as well. She’s so damn cute🥰🥹😍
Can you tell I’m so proud? ?!💗
By the time, my little Miss Chloe was 16, my other children were out of the nest creating their own amazing lives. So not running around with all three kids and tournaments and everything else that goes along and raising three children at the same time, I got to focus more on the gym and Chloe loved coming! So I’d pick her up from high school and we’d hit the gym before homework. We had so much fun together and we still do👯‍♀️💪🏼💕
I am so proud of the incredible human being she is in every way, and so proud of her for putting in the discipline at such a young age… This was before it was a deal on social media for girls to lift.
Now at 23 years old. She continues to amaze me with the beautiful human that she is💗
I cherish each and every moment together 🫶🏻
They grow up so fast !
Honestly, my most important accomplishment is that my three children are exceptional human beings and I could not be more proud of what they bring into this world.
We need to lead by example. It is our job to cultivate human beings with honor and integrity and we 100% need to lead by example! Even more now with the indiscrimination of social media, schools and government. They’re even more prone to suggestibility! They really do listen to every single thing we say and do .
We must always be aware ❤️

#motherdaughter #strong #integrity #workout #fit #family #deadlifts #youdoyou #disipline #girlswholift #workhardplayhard #fitnessmotivation #workoutmotivation #strongforever #motherlylove #wellnessjourney #training #fitfamily #fitfam

Just a Tid Bit🌟Full-body workout warm up @ the rack✅
My all time favorite gym workouts are done at the rack👏…
where the possibilities are endless!

1️⃣Before: Quick selfie. Intention time!
2️⃣During: Quick Tid Bit of a couple warm up moves.
3️⃣After: Quick selfie. Reflection and gratitude for my movement, and so much more🫶🏻
= Happy Girl❤️‍🔥

#fitnessmotivation #workout #workoutmotivation #fitness #fitfam #fullbodyworkout #strong #wellness #lifestyle #behealthybehappy #personaltrainer #wellnesscoach #trainhard #recovery #gratitude

Back and shoulder warm-up🏋🏻‍♀️🌟Take The time to warm up! No matter what the lift of the day is! Your body will thank you!
Shoulders are one of the most vulnerable joints for injury so I give this extra attention. Right up there with the knees!

Here are the the warm-ups I did before this lift.
• Rowing for five minutes to get the blood flow going.
• Power plate. Push-ups for 60 seconds at level 8
• Up and down planks. Starting with right arm 10 and then 10 starting with the left. I love the load on the wrist and shoulder to help the mechanics and stability for overhead loads.
• Push-ups. Slow and controlled, making sure to squeeze the scapula and opening up the chest.
• Push-ups to superwoman. 15 reps
• Push-ups off ball… One arm at a time, eight on each side.
Repeating the last four as a circuit for four rounds! Wheww… that’ll get you going❤️‍🔥

To start the workout :
Just the bar for 15 to 20 reps .
Then I add 5 pounds or 2 1/2 pounds of increments doing 6 to 8 reps until I reach my working set.
This amount varies for me and I go with how my body feels that day.
Working sets I did five sets of 10.
Then I do a drop set reversing the same way I warmed up.
Superset with the barbell back row.
Here I start with the bar for 20 reps, focusing on squeezing the scapula and pausing with control at the top of the movement.
Then I add 50 pounds for 15 reps, then 90 pounds for 10 reps.
Then I added my lowest usual working set from there to see how I feel and decide my final working set.

The superset consisted of :
• Five sets of 10 barbell overhead press.
• Five sets of barbell back row.

Now all ready for the rest of back and shoulders 🔥

#fitness #workout #shoulders #back #fitnessmotivation #mobility#fit #trainsmart #workoutmotivation #training #healthylifestyle #antiaging #wellness #mn

Ab & mobility anytime, anywhere 🌟20 min.
Love it on an off day in between working @ home to get the blood pumping and it feels so damn good😉

First working on foot and ankle mobility with the foot beam @thefootcollective.
I was such a crazy tomboy growing up and keeping up with my brothers with no fear.
So with that, I have broken my feet and toes which overtime has led to unfavorable biomechanic compensations that has greatly affected my knees. This is a great tool to help reclaim range of motion and mobility in my feet and ankles.

Core~ tempo is key!
I think- vacuuming the belly button to the spine with every single part of the movement! Very slow and controlled and taking my time!

Here I did :

Five rounds :
> Foot mobility, Interchange that with foam rolling.
Bouncing back-and-forth between core and mobility.
>core: I do as many reps as possible and I continue that very controlled movement until I feel that my back is going to take over and then I’m done with that set.

That little 20 minute movement sets me up to feel more productive going back to work✅
Its is so hard for me to have to sit when I have work that requires me to be still for a while so I find I do best with intermittent breaks like this to get the blood flowing and I’m so much more protective!

I want to take a minute to say thank you so much for all the DM‘s and texts of Support of those reaching out to see if I am still alive😁
Aww🫶❤️ Love you guys and I am touched!!
I get so focused on my workout I rarely think to video unless I’m checking my form, much less think to post and it’s so darn hard to video yourself and I move pretty fast and like to keep my heart rate up and I also don’t like to get other peoples way.
But my rockstar clients remind me how much they love when I do post something because they don’t get to see me lift otherwise. So I promised I’m going to do my best to remember to post… Even if it’s just a little tidbit❤️…at least until I find a videographer😉

#fitnessmotivation #workout #workoutmotivation #fitness #mobility #healthylifestyle #ab #core #fitlife #knee #thefootcollective #edenprairie #mn

Just because you don’t see them👀…
Doesn’t mean you can neglected them.
Hamstring strength has been essential for knee health, both personally and professionally.
I love the banded version of the Nordic Curl! It allows more control tension on the eccentric AND concentric movement pattern.
These are still tough if you keep proper hinge ...
I promise❤️‍🔥
But well worth it!

Important to note!! Without proper technique, which is a problem in the lifting world, especially with Nordics as it is a high isolating hamstring exercise, loading it before having solid form can lead to injuries! So take your time and learn how to do it correctly🦾☑️

#cleanbodybuilding #bodybuilding #kneehealth #hamstrings #nordiccurls #workout #workoutmotivation #fitness #wellness #movement #personaltrainer #longevity #fitlife #bodybuilding #girlswholift #strong #strongwomen #fitfam #noexcuses #fitnessmotivation #healthylifestyle #weighttraining

Show up with INTENTIONS🦾✅❤️‍🔥

It leads to a much more productive and effective experience when you know exactly what you’re going after and why🤩💯🦾🍑❤️‍🔥

#fitfam #workout #workoutmotivation #fitnessmotivation #healthylifestyle #fit #fitlife #shoulderworkout #tricepsworkout #girlswholift #strong #strongwomen #personaltrainer #noexcuses #wellness #minnetonka

Even though I know better🙊🙃

I don’t lose muscle or my fitness when I take a week off and travel or life gets in the way ✈️🌴🍸😍
However, when I am so used to that blood flow, I can tend to feel a bit flat… Especially with more sitting and more bloated when traveling due to different environment, foods, no matter how diligent I am. It’s normal❣️✅

Doesn’t usually even cross my mind to do the selfie thing📸🤷🏻‍♀️
But every now and again I figure I better make sure at least part of my boootaaa🍑🧐 is still there, and the tummy has calmed down😁
We enjoy life❣️
Keep it dialed in the best we can ✅❤️‍🔥🦾🕊️🪷
It’s SUSTAINABLE ❤️

#sustainable #healthy #fitness #fitnessmotivation #recovery #glutes #enjoylife #discipline #balance

Just the girls on this one👯‍♂️🌺☀️🌵

Celebrating an extraordinary special trip with my precious and committed client who has become one of my very best friends💝🌵😎👯‍♂️☀️💗🫶🙏

#happy #girlstrip #arizona #sun #bestfriends #gratitude#fairmontscottsdaleprincess

Lucky for me I really really love it❤️‍🔥🦾😍
Clinical studies continue to prove that respiratory fitness and weight training are the most potent correlate to longevity ❤️
THE FOUNTAIN OF YOUTH🤩🕊️
I personally love love love to combine the two with intense athletic training … improving respiratory fitness and building lean muscle mass simultaneously🥳
The two work beautifully together ❤️‍🔥🦾
Building stamina, endurance, and strength ✅✅✅
If you’ve never tried it … it is never ever too late to start❤️

#workout #workoutmotivation #fitness #fitnessmotivation #deadlifts #back #legs #strength #longevity #womenover50 #training #athlete #athletictraining #strongwomen #girlswholift #strongissexy

Who would’ve thought…😍
Special time with just my kiddos out in the country at the shooting range would lead to advanced recovery ❤️🍃🫶…,
With an 18 point rise in my HRV on Oura, Whoop and Elite HRV and a real time 1.0 drop on my Whoop stress monitor🌿👏🏼🪷
I have been monitoring these daily for several years, and it is clear that time spent with loved ones, and then the elements of nature, so beautifully nourishing to the soul, body, mind and spirit❤️🌾✨🌤️🌿
We 💯% need that intimate relationship with loved ones and nature🕊️💕🫶

#motherchild #family #nature #motherdaughter #motherson #recovery #oura #whoop #elitehrv #shootingrange

After 13 years I still crave the barbell back squat 🏋🏻‍♀️😍🔥👏🏼🍑🦾
@ 59 years old I believe it is the Fountain of Youth exercise♥️
I consider it to be the best overall body recomp / aesthetic goals and overall strength exercise! And yes, of course great for those glutes along with major protection from injury 🥳 due to the increased strength and improved stability in your joints❣️
Dead lift being my next choice!

These are intense movements. And with PROPER form they trigger the release of testosterone and HGH, which is human growth hormone, these are vital for muscle growth and helping to improve muscle mass throughout the body, thus contributes to the Fountain of Youth💯%‼️♥️

Even with my complete ACL tear on my left knee. The squats have helped me to keep strong and stable and not have to have surgery.🙏🥳

#barbellsquats #dontletagedefineyou #squats #glutes #bodybuilding #bodyrecomposition #strong #strongwomen #muscle #fitness #fitnessmotivation #workout #strongover50 #workoutmotivation #legs #train #trainhard#fountainofyouth#consistency #musclesarebeautiful

✅PULL-UPS ✅
All 3 of these forms of pull ups, while visually similar…,yet each so different, given the position and orientation of your grip 💪👍

All 3 grip forms are excellent upper back,lat, teres, core control, full body stability and a baseline of strength and the ability to lock down your body as one unit✅
And grip strength 💪

In very short,
➡️The pull up is a double over hand grip. This grip can be harder to utilize your biceps.

➡️The chin up is a double underhand (supinated) grip. This grip is less limited by rotator cuff strength than a pull up and can effectively harness your arm strength.💪✅

➡️The neutral grip, my grip choice for my shoulder and neck mechanics (I had a very bad neck injury due to a severe car accident years ago), so this is more comfortable and natural for me, as it reduces strain and allows for better recruitment of all muscles. And allows a dead hang also for more comfort and activation and safety of all muscles✅💪🤩

Note:
Any hanging exercise is excellent for grip strength, which is shown to increase vitality 🤗

#pullups #back #lats #upperbodyworkout #core #strong #training #fitness #workout

I never take being able to put one foot in front of the other for granted 👣🦵🏼🙏

After a severe athletic knee injury in 2008,I wasn’t allowed to walk for three months.

There is NEVER a day that I take being able to get out of bed and walk for granted !!!
Yet alone, being able to have my leg days, that are so important to me, both physically and mentally✨❤️

Immediately after surgery my surgeon said “ you absolutely cannot bear any weight on that leg for three months or it will ruin the surgery and it will not work!” My heart sank💔

What am I going to do? How in the world am I going to take care of my children?

That challenged me greatly! To this day, every so often, I will wake up in a panic that I’m accidentally going to get up and in the middle of the night and forget and put my foot down. And that was a common occurrence back then. It was traumatizing for sure, and a PTSD situation for me.
Once I learned to walk again, and then take as many sport rehab classes that I could, me and all the lacrosse, basketball and hockey girls 😁… to be as stable and recuperate to the best of my ability!

Fast forward, I have spent the last 14 years researching and figuring out the best strengthening exercises that would benefit me most! I feel so blessed for the knowledge and results, and I can now pass that on to my clients.

I have been squating for the last 12 years and have amazing safe leg days 🙌🏼🦵🏼🙏❤️

Great news is… After seeing three surgeons to check in…They all said I was very strong and stable and just keep doing what I’m doing. 🙏🤗

This is just one example of why intentional strength training is critical! Along with intentional mobility 🤩💪

And thank you once again to you amazing @evelinterres for capturing a moment in my present life, that I know I will look back someday with such emotion and immense gratitude, perhaps even more than I do now💝✨🕊️❤️

#legday #blackandwhitephotography #workout #workoutmotivation #fitnessmotivation #training #kneehealth #dontgiveup #strength #glutes #strong #girlswholift #muscles #musclesarebeautiful

Adding a different stimulus to an already superb movement👏🏼💪 🏋🏻‍♀️

I personally don’t feel the need to reinvent the wheel when it comes to muscle hypertrophy.

The research stays steadfast.

But we need different stimulus to overcome plateaus!

After 12 years of barbell back squatting … which is my number one favorite compound move🏋🏻‍♀️‼️I love creating different ways to enhance and target muscles differently with the move🤗

Especially important, because we can only progressive overload so much ✅

And it’s sooo much fun 🤩

Note: The placement of the bands make a very big difference. In the first video I definitely felt it more targeted in my glutes.

#legday #squats #glutes #quads #workout #fitness #train #girlswholift #workoutmotivation #muscle

I have learned not to underestimate the power and importance of hamstring strength👊⚡️
I rarely ever think about taking a video…UNLESS… I’m checking on my form👍

Here I work out 5 to 6 days a week and rarely ever video… I am just in my zone and videoing disrupts my vibe and I feel like I get in peoples way 😬🙄

But I do think it’s very important
to video certain moves to make sure form is on point as imbalances can lead to bigger problems !!

Making hamstring work is a definite intention in my workouts and has been instrumental in my knee health ✨✨
Athletic hamstring function is to coordinate the flexing and extending of the knee and hip joints. Strong hamstrings, enable your knees, legs, back and hips to function smoothly and provide protection from injuries.
When the quad/hamstring strength ratio becomes unbalanced, people can, and I have seen with clients, myself and family… This can lead to low back pain and increased risk for hamstring strains or tears !!

It’s a really big deal💪💪

#legs #legday #hamstrings #train #workout #fitness #kneehealth

It’s all about the MITOCHONDRIA ♥️
The mitochondria are the POWERHOUSE of the cell!
They produce the energy necessary for the cells survival and functioning through a series of chemical reactions!
They break down glucose into an energy molecule called ATP, which is used to fuel a huge host of cellular processes.
They create the energy to drive cellular function, and basically all of our biological processes. And when damaged, causes nasty effects on our health.

Photobiomodulation is one of the most important things we can do for the health of the mitochondria!
It responds to phototons of light that upregulate the production of ATP by means of the mitochondria when exposed to the infra and far infrared light.

I have been doing this daily for over a year, and it’s like a cup of coffee for the entire body! You feel it right away!

Yes, regular sunlight has amazing positive hermetic effects. But you need a huge dose, 4 to 6 hours of UVA and UVB, which we know the negatives to that.
The light panel gives the equivalent in 20 minutes.

Other ways to help up regulate biogenesis thru mitochondria health :

✅ Have a good movement practice!

✅ Grounding: getting exposed to outside and nature as much as possible with feet on the ground.

✅ Heat practice.

✅ Cold practice.

✅ Good quality water and hydration with minerals, such as sea salt to help the input of electrons through the transport chain.

✅ Eat healthy!

These are things most of our ancestors did naturally.

Now it is to our benefit to make this part of our discipline 🕊️🍃💪😍

#redlight #antiaging #biohacking #ancestral #longevity #yourbestself #health

I believe the dead lift to be one of the most fundamental movement patterns 🦾👊🤩

I respect the lift greatly! And feel strongly that it should be programmed into 99% of all programming.

I train all of my clients with a strong foundation to have the stability and proper muscle balance to preform and execute this safely👍

I am not performing to fight my bodies anatomy, or to do any sort of powerlifting. And I’m not trying to gain a PR at this point. I lift a weight that challenges me safely. Some days that’s more and some days that’s less,… I go by my HRV, RHR, sleep scores, and how I feel.

I feel strongly about incorporating a healthy lift that has massive benefits.

Here I worked up to 5 by 4.

Note: another great choice for me, if my knees are feeling cranky👍👊😉

#deadlift #legs #back #workout #workoutmotivation #fitnessmotivation #fitness #functionaltraining #strongwomen #girlswholift #strong

The GLUTES are designed to be the powerhouse of the entire body🍑🏋🏻‍♀️⚡️
It’s not just about the aesthetic appeal of a nice booty🍑🔥
Those GLUTES are incredibly important for:

➡️ stabilization of hips
➡️ stabilization of pelvis
➡️ stabilization of core
➡️ stabilization and all planes of motion
➡️ excellent for athletes needing power and speed
➡️ excellent a choice for all ages. Even over age 65 will find outstanding benefit!
➡️ having the glutes be primary stabilizer will help to alleviate back and knee pain🎉👏🏼
The move needs to be performed properly with extension through the hips or it will come from your back. And you don’t want to extend through the lumbar spine! Hips need to do the job! Glutes need to go into full extension‼️🔥🍑

For me these are also a great choice on a day when my knees are feeling a bit taxed. We can have a Great Glute and hamstring workout without taxing the knees🤩

#barbellhipthrust #hipthrusts #glutes #training #trainsmart #athlete #legs #fitnessmotivation #workout #health #bodybuilding #strong #muscle #workoutmotivation #fitnessmotivation

Thank you to the uniquely talented Evelin and here’s to all you amazing strong women out there and my three beautiful children❤️

🌹 May you all continue to stay strong, both mentally and physically❣️
🌹 May you stay steadfast in your convictions and true and powerful to your moral and personal boundaries❣️
🌹And may you always have the awareness to keep the utmost of grace, compassion, stoicism and gratitude❣️

I say this because it has helped me immensely to nurture these practices🪷💪🕊

#portrait #colorphotography #portraitphotography #mindset #strongwomen #motherhood #compassion #wellness#gratitude #boundaries#womensrights #prochoiceisprolife #medicalfreedom

My number 1️⃣ favorite piece of gym equipment💯%💪

Here is just a glimpse of literally dozens of outstanding versatile and effective moves that can be done with this simple humble apparatus🏋🏻‍♀️

360° allows you to target every muscle through multiple planes of motion👏🏼🤩

It’s an excellent choice for full body workouts‼️
Excellent when the gym floor is packed… Just find a corner if the landmine attachment isn’t available‼️
Excellent single piece of equipment to have at home‼️
Just throw a towel in the corner and lodge the barbell into the towel and there you go‼️👏🏼💪🥳

#fitness #fitnessmotivation #workout #workoutmotivation #fullbodyworkout #strength #training #musclesarebeautiful #girlswholift #strongissexy

Unilateral training ➡️ split leg work➡️,back lunge for example***

When executed with integrity, accuracy and precision is a neural event which can be really hard and stressful and deceivingly Hardio as your brain and muscles work hard to stabilize those imbalances.

SOOO awesome for rehabilitation***

➡️ hip stability
➡️ knee stability
➡️ ankle stability

SOOO Darn important for quality of life and every day functional task and longevity🎉

And you get a ton of bang for your buck***

➡️ respiratory fitness❤️‍🔥
➡️ lean muscle mass💪
➡️ stability🌟

Great combo in my book‼️

Of course added a few other snippets from my beloved leg day😁

#fitness #health #wellness #legday #glutes #strength #movement #longgevity #fitnessmotivation #workoutmotivation #workout #cardio

I know for a fact that when I’m older, I’ll look back on this time of my life with a grateful heart and glassy eyes❤️ 😭

The craziest feeling is knowing you’re in a future core memory whilst you are in it.

I had this taken to preserve a time in my life that I am so grateful for… right here and now! And if it weren’t for the amazing @evelinterres, who takes the lead with her exceptional talent and extraordinary vision, I would never have this photo. I’m so lucky our paths have crossed.

I never intended to post this, but pondered and thought… I’m not in my 20s anymore, or my 30s or my 40s and with that age comes wisdom to not overlook the gratitude for my health and wellness.

By this time in our lives most of us have had multiple injuries as we were growing up.
I feel fortunate for the many years of knowledge and experience to learn how to overcome and work to build resilience, stability and strength with well rounded physiology and with intentional specific movement practices that empower my intentions.

I am overjoyed that my body has allowed me the type of movement that I love most (lifting heavy) and that by doing so has been instrumental with my athleticism and strength inward and outward.

Life is no dress rehearsal!
I have to remind myself of that daily, to never take anything for granted🤍

#muscle #physique #portrait #portraitphotography #blackandwhite #athlete #health #fitness #bodybuilding #gratitude

✨💪❤️Fountain of Youth💪❤️✨
✨SERIOUSLY✨

If you want to improve health markers and be metabolically healthy:
➡️Improve insulin sensitivity
➡️Improve inflammation markers…
These are very important markers in health and longevity!

The BEST thing you can do is increase your lean body muscle mass! And the best way to do this is by resistance training💪‼️

And the cool thing is a high dose is not required! A couple times a week is a minimum effective dose!
And I know that it can be intimidating to beginners. But it doesn’t have to be. Everybody starts somewhere. And when you’re consistent it’s so gratifying how fast your body responds and you’ll get stronger way faster than you would ever have imagined!

I hear lots of people are afraid to start because they fear it will be painful. You have way more discomfort by being inactive! The worst thing you can do is be immobile!!

I know for me personally my body doesn’t function the same or feel the same unless I exercise!

It is so gratifying to have my clients so in shock and so pleasantly surprised to see how much their mobility increases from the beginning of the session to the end. That instant gratification is encouraging as they walk out feeling no pain!
What a beautiful motivator💯🤩💪❤️

I don’t know about you, but I want to prevent being fragile as I age as much as I can😁‼️

#fitness #fitnessmotivation #fitfam #workout #workoutmotivation #fitnessinspirations #strong #deadlift #legday #athlete #train #muscleswomen #musclesarebeautiful #lifting #health #girlswholift #athlete

Two in a row with my baby girl❤️

I felt this video was a good example and representation of RPE (Rate of Perceived Exertion)…
in other words the intensity of an exercise, the exertion one feels during physical activity. It is a very useful tool that helps manage the intensity of physical exercise.
You can see, we are giving it our all and going just shy of failure. This is how we increase our fitness and strength.
I mentioned my HRV a lot because it is the Bible of my training and dictates what my RPE will look like for that day.
When HRV is high then I will give a high RPE. When my HRV is low I tone back my RPE so that I don’t overstrain and blunt recovery. Which in the long run will lead to a point of diminishing returns.
I really love the mechanical load of the chains. Being unstable and harder at the top of 3/4 of the movement! So much fun and a great healthy load👯❤️💪

#motherdaughterworkout #workout #fitness #chestworkout #girlswholift #stronggirls #muscles #musclesarebeautiful #workoutmotivation #fitfam #workoutmotivation #fitnessmotivation

My beautiful precious girl and I💝👯💪
I love and cherish every moment of time with my special girl. And cherish our workouts together so very much! Just one of our many ways we play together💪😍
My little badass👊

#motherdaughterworkout #fitness #workout #stronggirls #girlswholift

Being able to express my highest form and showing up as my best self is incredibly important to me! That means my vitality needs to be on point! I’ve gotten lots of questions about this thing in my arm:)
And wondering if I have diabetes. No I do not have diabetes. It’s one of my many Biohacking/ Health optimization tools…a CGM (continual glucose monitor).
You can’t fix what you don’t measure. I have done this for about a year and I have learned so much. Example, when and what I eat has a profound impact on my vitality. For example, my morning smoothie is so dense with amazing nutrition and can be up to 98 carbs with not a rise in blood glucose. But midday is a different story. I have to be so careful! So I need to stick with protein and fats and plant-based carbs. And no more than 30 grams of carbs at a time. And I’ve learned that combining certain foods with my carbs. For example fiber helps blunt a glucose spikes for me. And timing with different foods have been key. For example I can have a banana in my morning smoothie. But that just won’t work well for me mid afternoon. I will get a spike… And when I get a spike the energy goes down and I feel sluggish and tired.
In 2017 my health spiraled out of control and I had a huge health crisis due to a lot of accumulating trauma and I got hit with disabling fatigue, horrible food sensitivities and chemicals, EMF…you name it! It was a perfect storm that led to a host of metabolic issues and really broke me down. So I have become even more vigilant about optimizing my health and technology has allowed us to track very important data.
Even though my nutrition and exercise has always been on point the stress and mindset was a big part of taking me down. And being a huge empath and highly sensitive plays a role as well!
Stoicism which is probably the most important part of Biohacking because that is a mindset discipline!
I can guarantee that if I had known how powerful this was I truly believe I would have been able to be more bulletproof and would not have suffered as much as it did!
CGM benefits: metabolic efficiency,
Cardio health, improve all caused mortality, ❤️💪
#cgm #biohacking #stoicism #vitality

FUN FACT💪👏🏼
New research from the Journal of Strength and Conditioning shows that doing HIFT (High Intensity Functional Training)…
25-30 min of 30 seconds hard, 10 seconds easy 4 x per week is the minimum effective dose to stay fit! With less inflammation and less muscle damage.
I think that is such encouraging data for those who don’t have a ton of time or desire to be in the gym as long as some of us gym rats. And the options and varieties are literally endless!
You can choose body weight exercises and add weight and kettle bells or combine the two. So much fun!
I personally add these types of workouts to the end of my regular training session 2 to 3 times a week or I might just do it by itself if I’m limited in time. I love having my playground of equipment at the gym to be creative and do what speaks to me that day! But this can all totally be done at home whether you have equipment or not💪🔥
At the end of the day we gotta move, sweat🥵,get the heart rate up❤️‍🔥,get comfortable being uncomfortable🤩! It’s short and sweet and the benefits are massive. So worthwhile⚡️🤩

It would depend on your personal level of fitness on what choices you choose and the intensity that you give.
This is a little program I sent to a friend yesterday to do at home who has not worked out in years!

1st*** Get some good jams going. Research has proven that music that lights you up… Definitely helps you to perform better🎶👊

1) Jumping jacks - 30 seconds
Bodyweight squats - 10 seconds

2) Walk out to push up - 30 seconds
Bodyweight squats - 10 seconds

3) Up Up Down Downs in plank position- 30 sec
Bodyweight squats - 10 sec

4) Dips ( off bathtub ledge) - 30 sec
Bodyweight squats- 10 sec

5) Sit ups - 30 sec
Bodyweight squats- 10 sec

Do as many rounds as it takes you to get to 25 to 30 minutes👍

Her feedback this morning~~

“ Whew! Loved it! Kicked my ass for sure!
I felt so accomplished afterwards and energized, more mobile and flexible in my joints feel better and I slept like a baby last night”

That is a win-win in my book🤩🥳

#workout #workoutmotivation #workinspiration #fitness #fitnessmotivation #fullbodyworkout #getfit #training

Oh my gosh! Everybody should treat themselves to a photo shoot with @evelinterres! She is from Brazil, which brings a beautiful refreshing dynamic! Along with her super artistic and class act talent, chill personality…so fun and authentic… I can’t say enough about her❣️ You’ve got to visit her Instagram🤩📸
She is the best! And I am so grateful to have found her! And a huge thank you to my dear client and friend @lisaharrismakeup for bringing us together✨✨ #photo #portrait #portraitphotography #photography #minneapolis #gratitude

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@eliseredfield_

A CUSTOMIZED APPROACH TO FITNESS

This is your journey

PERSONALIZED APPROACH

There is no cookie cutter approach to fitness. I help you accomplish your goals based off of what is best for you. I choose specific moves and workouts that are catered to your specific goals.

WEIGHT TRAINING

I strongly believe in incorporating intense weight training as a very effective body recomposition modality and overall effectiveness to optimize health and wellness.

LIFESTYLE CHANGE

Not only do I educate you on physical training but I educate you on what is important outside of the gym. I hit all aspects of health and wellness that are crucial to your success. Physically, emotional, cognitive, aesthetic. I teach you how to optimize your sleep, food intake, lifestyle hacks, and more.

Dr. Adrienne Matthews

Meeting Elise was pure happenstance, but our chance meeting has revealed itself to be FATE! In the spirit of conciseness, I will share that my decision to approach her and later ask her to help me improve my leg through overcoming and conquering my fear of heavy squatting has been one of the best decisions I made this year thus far. Elise is attentive, inquisitive, knowledgeable, leads by example, has a king heart and spirit and has taken a vested interested in my fitness goals and success. She is a pure delight to work with as a person and trainer.

LET’S TRAIN!