ahealthyELF

‼️ Here’s my hack for not over indulging at parties! First, I really appreciate all the questions everyone submitted last week! They are so helpful in giving me some insight into what you might need more help/guidance with ❤️ This seemed to be a popular question! ▫️Having an adequate amount of protein has a lot of benefits! ▫️Raise your hand if you have ever gone to the grocery store hungry and ended up eating your way through the store and grabbing 15 extra items you didn't really need? Or when you go to a party hungry and make about 50 trips back and forth to the food table? ‼️I used to try and eat as little food as possible during the day if I knew I was going to a party, or event where there would be a lot of good food. 🤤 I would then pretty much go balls to the wall at the food table because I was starving! Then I would feel gross or mad at myself after because I pretty much just loaded up on sugar and fried food and new there would be some breakouts on my face to follow 😑. Let alone, I spent my time trying to resist making my 20th trip up vs. enjoying my time at the party talking with friends! ⭐️Here's the h a c k! These days, I have a protein shake prior or make sure I have a high protein meal before I go to a party or event. It's been a GAME CHANGER ⚡️. I find it SO much easier to just have 2 cookies, some chips and dip and then I just enjoy myself for the rest of the time vs. spending the time starring at all the food and talking myself out of going up for more and more! ▫️Getting enough protein in is key regardless of your goal. Not only does it help us build muscle, keep us satiated and full, but it is so important when it comes to our health. Especially, for us women so we can look, and more importantly feel great! ▫️My typical recommendation for protein is 0.8-1.0 gram of protein per pound of bodyweight for most active individuals. Example: If you weigh 130lbs, aim for 130g of protein. For leaner individuals aim closer to your bodyweight, while individuals with higher body fat might want to aim closer to 0.8. Happy Monday! 😁 (at New Jersey) https://www.instagram.com/p/CbX9Obcu5BI/?utm_medium=tumblr

Grow your GLUTES & HAMSTRINGS! ________________________________ 💜 this workout! The leg extension with the 3 second hold at the top…😅. Currently sitting in Pep Boys, should just get a third job here at this point, especially when they start to recognize you when you come in! Had a whole plan for the afternoon and it all went to 💩 when my tire pressure light came on, followed by the valve breaking off, followed by being locked out of our house. So here we are, hoping it’s not going to be $1,0000009 because they find 10 other things that probably need repaired too that I keep ignoring! 😬 If I don’t get my workout in today, get one in for me and give this leg day a go!!! It’s a good one so save it for later! 💜 *GYM VERSION* ▫️SUPERSET: 3X Lying leg curl 12 reps, *3 second hold at top. Seated leg extension 12 reps ▫️SINGLE EXERCISES: 3X Barbell squat 4X12, 10, 8, 6 reps. *Increase weight as you decrease weights. Barbell Good Morning 12 reps Barbell Hip thrust 12 reps Barbell curtsey lunge 16 total reps Machines seated abduction 12 reps ▫️FINISHER: 3X Squat to press with plate 40 seconds work: 20 seconds rest. Increase intensity?! 30:30 Hope your day is going a bit smoother than mine! 💜 (at Voorhees Township, New Jersey) https://www.instagram.com/p/CbI81pDuv_d/?utm_medium=tumblr

‼️WHY w o m e n should work their chest and back👊🏻 A lot of us skip back and chest day (I was guilty of this too back in the day). Here are the reason why you should N O T: ▫️ Improves posture ▫️ Better breathing by strengthening and lengthening your chest muscles will help support deeper breathing. ▫️The pecs help stabilize the shoulder joint. ▫️ It does NOT make the ladies 🍊🍊 smaller contrary to popular belief 😉. ▫️You might not realize it, but we use these muscles a lot in every day activities with holding, lifting, squeezing etc... so if your goal is to get stronger and you want a well rounded strength- balanced body… Don’t leave this muscle group out! Save this workout for a great back and chest workout to do! 💜 ‼️*HOME* Back & Chest Workout 💪🏻 ▫️SINGLE EXERCISES Wide grip pull up 3X 10 reps Romanian dumbbell deadlift 4X12 ▫️SUPERSET 3X Incline dumbbell bench press 12 reps Incline dumbbell bench row 12 reps Rear delt fly incline bench 3X12 ▫️SUPERSET 3X Single arm dumbbell row 12 each side Dumbbell chest fly 12 reps ▫️CIRCUIT FINISHER 3X🔥 Incline bench push up 10 reps Lying leg raises 12 reps Bench hops 30 seconds ⁉️Happy Friday everyone!! We have pizza night tonight! If you could only pick 1 …🍕 or 🍟?! (at New Jersey) https://www.instagram.com/p/Ca9wdMxu5sm/?utm_medium=tumblr

LEG W O B B L E WORKOUT! 🔥 This weeks leg workout focused on glutes and abductors (inner thigh). Let me tell you… that was accomplished! My muscles (along with a lot of other people, going off of the comments I received 😉) are feeling today! * Disclaimer: Soreness does not = a quality workout. However, it does feel good to make them sore every now and then! If you experience chronic soreness this could mean you’re not recovering well and you might want to take a closer look at your sleep, nutrition, hydration, or maybe you’re working out too frequently! We incorporated some plié squats... these are a favorite of mine, as they almost force you to squeeze and engage those glute muscles, as you come up to help stabilize and balance so you don't fall over (as I almost did!). ‼️LEG WOBBLE WORKOUT (Gym Version) ▫️SINGLE SET EXERCISES: 3X Hip thrust 10 reps Alternating barbell reverse lunge 16 total Smith machine sumo squat 10 reps Seated Leg extension 10 reps with 3 second hold at top. Lying leg curl 10 reps ▫️SUPERSET: 3X 12 Weighted plie squats Plie pulse squats ▫️SINGLE EXERCISES: 3X Machine seated abduction 12-15 ❗️I did the gym version, but did it in my basement. I modified and used the HOME version of this exercise using a resistance band instead. ▫️FINISHER: 180 squat to shoulder press 3X 40 seconds work: 20 seconds rest. DONE! 💥 •Save•share•tag a friend who you want to try this workout with! 💜 (at Voorhees Township, New Jersey) https://www.instagram.com/p/Ca58VYouILA/?utm_medium=tumblr

What I Eat In A Week 🥗 My meals can be all over the place! Sometimes I’m in the mood for something healthy and just a well balanced meal, other times I’m trying to hit my protein goal and then sometimes the smoothie doesn’t even make it out of the mixer and cereal and a smoothie it is! I’m probably consistently inconsistent 🤷🏻‍♀️. For the next few months I’m trying to focus more on creating more balanced meals. Looking at it as more of an experiment to see what happens when I start hitting my protein goal consistently! However, I still have some time before doing that, so for right now I’m just tracking and even for myself, who has been working out and aware of what I’m eating for a while, I’m learning a lot through just tracking!!! I’ve always said, tracking macros can be a good tool. It’s not something I’m going to continue to stick to, but when you have a goal you want to get to, it can be a great tool and you can learn a lot! @kitehillfoods protein dairy free yogurt is a new favorite of mine as a special treat!!!! Depending on when I’m having it, I’ll either have blueberries or some other kind of fruit with it or chocolate chips 😋. ⁉️What’s a favorite food item of yours right now?! (at Voorhees Township, New Jersey) https://www.instagram.com/p/Ca0RmIIuuI0/?utm_medium=tumblr

W h y you should be doing C O M P O U N D exercises! 👊🏻 A program that has both types of (compound and isolation) movements is going to be the most effective to get you to your goals when it comes to building muscle and burning fat! 🙌🏻 ▫️Compound movements should be the foundation of the workout and isolation exercises added on top to target specific muscle groups. ⁉️WHAT IS THE DIFFERENCE?! ▫️Isolation exercises: Work a single muscle group. For example, bicep curls 💪🏻. ▫️Compound Exercises: Work a variety of muscle groups at once. For example, squats. ⭐️ Benefits of compound exercises: •Burning more calories per exercise, as more muscles are being used. •Allows you to work more muscles in a short amount of time. •Can help to improve coordination and balance. •Increases your heart rate during strength training, helps improve cardiovascular system. •Gives you the ability to lift heavier weights and build overall strength more quickly! ⁉️Want a quick workout?!   The WHOLE body can be trained with 4️⃣ compound movements. For example, Deadlift, lunge, barbell row, incline bench press. So if you’re ever short on time save that! But in the meantime you can do this workout which has compound and isolation exercises! I got you covered! 👊🏻💪🏻 ‼️W O R K O U T ‼️ ▫️SINGLE EXERCISES: 3X Neutral Grip pull up 10 reps Seated Over Head Tricep Extension 10 reps Z press 10 reps ▫️SUPERSET: 3X Neutral grip bench press 10 reps Incline Dumbbell Bench Press 10 reps ▫️SINGLE EXERCISE: 3X Upright row 10 reps ▫️SUPERSET 3X Banded triceps push down 12-15reps Single arm banded triceps push down 10-12 reps each side ▫️SINGLE EXERCISE: 3X Alternating lateral lunge single arm press 20 total reps Diamond push up 10 reps Alright we did it! We got over hump day! Happy Wednesday! 😁 (at Philadelphia, Pennsylvania) https://www.instagram.com/p/Can1L1mOo3d/?utm_medium=tumblr

MARCH MADNESS CHALLENGE! 🍀 ⭐️ If you are subscribed to the weekly workouts or have bought any of the programs, don't forget to join the FACEBOOK GROUP where we are doing a 🍀March Madness c h a l l e n g e (free) to add a little madness into our lives! 😉 L E G D A Y *GYM* VERSION ▫️PRE-EXHAUSTION: Pre-exhaustion is when you take a more isolating exercise and target the muscle more directly before hitting it again with a compound (You can also switch this around too and do compound and then isolation). ▫️You might notice this is frequently programmed into our weekly workouts. By isolating the muscle beforehand, you pre-exhausted that muscle making it more tired going into the main lift. This also helps recruit the other muscles. ‼️W O R K O U T ‼️ ▫️SINGLE and ready to mingle exercises: 3X 😉 Hip thrust 10 reps Barbell Squat 10 reps Barbell Deadlift 10 reps Step Ups 10 each side (you can take a pause between switching sides. Start with your non dominant side). ▫️SUPERSET: 3X Lying Leg curl 10 reps Lying single leg curl 8-10 each side ▫️SINGLE EXERCISES: 3X Front squat 10 reps Jump lunges 30:30 sec Happy Tuesday! 😁 This is a great workout to save for later! •Like•share• tag a friend to give these front squats a try! I wish I started doing them years ago! ⁉️Headed to the Arnold Expo this weekend! Will anyone else be there?! (at New Jersey) https://www.instagram.com/p/CalYs1Xu3dJ/?utm_medium=tumblr

How to start doing pull ups 💪🏻 They can be intimidating but they should not be! ▫️Break it down into smaller steps and you can a b s o l u t e l y master pull ups! BEGINNERS: (You and me here!) Start with a goal to do 5 bodyweight pulls ups no assistance. ▫️Something I have been implementing is TIMED HANGS. Your grip can be the weakest link and this way you’re training your body to hold your bodyweight with the pull of gravity. ▫️I started with 3 sets of 30 seconds and then increase from there. ⭐️ Remember to pull your shoulder blades down and back, keep everything tight and contracted (I need to work on this too!) and hang. U p p e r B o d y 💪🏻 Back & Biceps ▫️SINGLE EXERCISES 3X Wide grip pull up 10 reps Bent over row 10 reps ▫️SUPERSET: 3X Narrow to wide bicep curl 12 total reps Seated cable row 10 reps Cable face pulls 3X 10 reps Wide grip lay pull down 3X 10 reps ▫️SUPERSET 3X Preacher curl 10 each side Dumbbell rear delt flys 12 reps Barbell good morning 3X10 Done 🎉 ⭐️ Like•save•share•tag a friend to do pull ups with you! (at The Edge Fitness Clubs Voorhees) https://www.instagram.com/p/CaV7JABu1Gk/?utm_medium=tumblr

LE G DAY for the W I N! 🔥 Push past your comfort zone! You are so much stronger than you think! 👊🏻 Hustle for that muscle! 💪🏻 This weeks LEG workout in the app! 📲. There is a HOME & GYM version of this workout within the app! ▫️SINGLE EXERCISES: 3X Hip thrust 10 reps Squat 10 reps Front squat 10 reps ▫️SUPERSET:3X Lateral step up 8-10 each side Plyo Alt side step ups ▫️SUPERSET:3X Lying leg curl 10 reps Lying single leg curl 8-10 each side ▫️SINGLE EXERCISES: 3X Bulgarian split squat 10 each side Squat to press 30 seconds:30 rest ⭐️ Like•save•tag•share! Happy Twosday 😉 2/22/22 crazy! (at Voorhees Township, New Jersey) https://www.instagram.com/p/CaSccffOBtp/?utm_medium=tumblr

Slow progress is better than no progress!!! You just have to start! J u s t S T A R T! 💪🏻 Be stronger than your excuses 👊🏻 If you have some extra energy to get out after indulging in some chocolate yesterday 😉this workout will do the trick! L E G W O R K O U T 🏋🏻‍♀️ Loved this workout and had some fun starting to incorporate front squats….talk about engaging your core. Also, the position of the front squat basically prompts you to squeeze those glutes in order to stand up without leaning forward! My shoulder mobility is 💩 (working in progress) so I did the modified version for the front squat! ▫️ Single exercises 3X Hip thrust 10 reps Barbell squat 10 reps ▫️Superset 3X (hamstrings on 🔥) Lying leg curl 10 reps Hamstring walk out 12 total reps ▫️ Single exercises 3X Leg Extension 10 reps Front squat 8 reps Bulgarian split squat 10 reps each side BOSU alternating lunge 20 total reps Done! 💥 ⁉️What’s your favorite chocolate?! (at Voorhees Township, New Jersey) https://www.instagram.com/p/CaBOxRSuxXc/?utm_medium=tumblr

I tried to get a good picture with my valentines ❤️😂. I know Valentine’s Day can be either a you LOVE it or HATE it, but if it’s an excuse to celebrate and it involves chocolate… I’m in! It’s true it’s important to show people how much you appreciate and love them everyday, but you know what… life happens! So it’s nice to have a reminder to either treat yourself 💆‍♀️ or treat someone else! So excited to have these as my valentines for life! We went and saw @taylortomlinson on Saturday and OMG huge fan now!!! There wasn’t a dull moment or joke that I did not laugh at!!! Who else is a fan of hers?! (at Voorhees Township, New Jersey) https://www.instagram.com/p/CZ-bExku5y5/?utm_medium=tumblr

F U L L • B O DY • LEG FOCUSED• WORKOUT! 🏋🏻‍♀️ ‼️But first… let’s talk reps! ▫️When it comes to rep ranges, the EFFORT you put into the rep is what is going to build and create change in your muscle. ▫️The last 1-3 reps should be a struggle. 🥵 You need to be able to p u s h 1-3 reps of failure to force muscle adaptation. The last 1-3 reps should be a struggle! If not…increase ⬆️ weight! ▫️As you work and fatigue your muscle, you should continuously recruit more muscle fibers to finish the set. Reps become more effective at stimulating muscle growth, because you’re fatiguing more muscle fibers. 👉🏻For example, during a squat you complete 12 reps, with a weight you could easily do 20 reps with. This is NOT going to do much when it comes to building muscle! You’re not recruiting those muscle fibers. NOW do 5 reps with a weight you could only do for 7. Even though you are doing fewer reps, this will create more change, because you are closer to failure and more muscle fibers are fatigued during this exercise. ▫️Anywhere in the 6-20 rep range can give you muscle gain, but the key is being able to push the weight to 1-3 reps from failure. ▫️ It’s also important to match your rep ranges with your goal! 👇🏻WORKOUT👇🏻 Activation: Banded Glute Bridge 3X20 ▫️SUPERSET: 3X Barbell Deadlift 10 reps Sumo Deadlift Barbell 10 reps ▫️SUPERSET: 3X Reverse Lunge Barbell 10 each side Overhead Press Barbell 10 reps each side ▫️SUPERSET: 3X Dumbbell Goblet Squat 10 reps Reverse Lunge to Single Leg Jump 10 reps each side ▫️SINGLE EXERCISE: Angled Machine Leg Press 3X 10 *High foot placement ⁉️Which team are you rooting for in the Super Bowl?! (at Voorhees Township, New Jersey) https://www.instagram.com/p/CZ7H1jCOsAL/?utm_medium=tumblr

A little update on my s h r e d d i n g for the wedding plan :) 👰🏼‍♀️ ▫️Right now I am just tracking my food using Cronometer. I am not trying to hit any macros, I am just eating and logging to see where I am at with protein, calories, carbs etc... I am doing this for 2 weeks. I’ve been eating a tiny bit in a surplus. ▫️Then I am going to find my maintenance/ small surplus macros, because I want to really take the next couple of months and focus on building muscle and strength 💪🏻. ▫️If you are not a beginner, you most likely need to be at maintenance or a small surplus to calories to gain muscle. ▫️12 weeks out from the wedding I am going to start a cut :) W o r k o u t s: ▫️I am doing my monthly workouts (link in bio 😉), but doing a 6-8 rep range and really focusing on getting out of my comfort zone and pushing that weight! If I can do 10-12 reps with that weight, I need to increase. ‼️BACK & BICEP WORKOUT because my 🍑 was still too sore from Friday's workout! So I decided to do a upper body workout instead 👊🏻. Pull ups ▫️SUPERSET: 3X Bicep Curls 12 reps Renegade Row 16 reps ▫️SINGLE EXERCISES: Bent Over Row Barbell 4X10 Dumbbell Rear Delt Flys 3X12 Cable Face Pulls 3X12 Seated Cable Row 3X12 ▫️SUPERSET: 3X Incline Bench Dumbbell Row 12 reps Hammer Curl to Press 12 reps H a p p y T u e s d a y! Great workout to save, tag a friend to try it out or like! ☺️ I really enjoyed this workout! #homeworkoutsforwomen #gymworkoutsforwomen #trainwithme #backandbiceps #workoutathome💪 #workoutprograms #fitnessapp #shreddingforthewedding (at Voorhees Township, New Jersey) https://www.instagram.com/p/CZtwrjYuA1i/?utm_medium=tumblr

So sad the challenge is over! 😢. It was so much fun and everyone did amazing! Bummed I missed a week due to COVID, but that’s life! I love doing challenges because I feel they… 1️⃣Motivation! 👊🏻 2️⃣Support system & getting to know everyone ☺️ 3️⃣They show you that when you’re committed, you make it happen! 4️⃣ Giveaways! Sooo many giveaways this round 🎁 I also realized that by being part of a challenge, suddenly your previous excuses go away and you find solutions to make what you want, h a p p e n! Next challenge will be in MAY, but until then you can always join in and do the workouts with us and follow my journey as I get ready for my wedding! Ah! So crazy I just said that! ‼️Full workouts are within the app! 📲 Here is part of this weeks workout created into a mini workout!! 🔥 •We focused on isolation this week! 💪🏻 ▫️Squat 4X12 ▫️Hip thrust 3X10 ▫️Single leg hip thrust 3X10 each side ▫️ Lying hamstring curl 3X12 ▫️Plyo lateral hop 3X30 seconds 😅 Hope everyone had a great start to the week and let’s get over the hump tomorrow! #homeworkoutideas #gymworkoutsforwomen #fitnessapp #homeworkoutplan #gymworkouts💪 #buffbunnycollection (at Voorhees Township, New Jersey) https://www.instagram.com/p/CZdREfCOiTq/?utm_medium=tumblr

3️⃣ S I M P L E tips to stay in shape! 1️⃣ Resistance train a minimum of 2-3x a week. ▫️ You don’t have to workout e v e r y d a y! You can go 2-3 times a week and add some muscle to gain the health benefits! 2️⃣ Focus in compound movements. ▫️ Focusing in compound movements, allows you to hit several muscles in one exercise 🏋🏻‍♀️. This is more time efficient and you maximize growth with every session! 3️⃣ Focus in mostly W H O L E foods! ▫️I love some processed food too! But keep in mind they are d e s I g n e d to make you overeat! ‼️A large bag of potato chips has about 5 whole potato’s in it. I bet it would be a lot easier to eat that whole bag vs. trying to get down 5 whole potatoes. You’re going to get full faster and be more satiated eating those 5 whole potatoes. Let alone the chips are covered in fat (and not the healthy kind!). You don’t need to calorie count or weigh your food. Just focus on m o s t l y unprocessed, Whole Foods! 👉🏻Okay back to the workout! ▫️U p p e r Body Workout! •Pull ups 3x10 •Triceps push down 3X15 •Shoulder press 3X12 •Seated bicep curl 3X16 •Seated Row 3X15 •Push ups 3X10 ❗️Finisher! Squat to press: 3X 40 sec work:20 sec rest Happy Thursday!! ☺️ Friday Eve!!! #homeworkoutvideos #homeworkoutideas #fitnesstipsforwomen #healthtipsforwomen #buffbunnycollection #ptula #njpersonaltrainer (at Voorhees Township, New Jersey) https://www.instagram.com/p/CZO09c1ONsC/?utm_medium=tumblr

⁉️W h y resistance training?! ▫️Your body needs a strong signal for muscle building in order to have that “tone” or leaner look most people are going for. 👉🏻You do this by adding a minimum of 2-3 days of resistance training 🏋🏻‍♀️. ▫️Lift weights, and focus on progressive overload. This sends the muscle building signal to our body to grow or maintain muscle! ▫️Having more muscle on your body…burns more calories at REST🔥 ‼️When you lift h e a v y you will… •Increase your metabolism •Gain muscle •You start to feel strong and more confident •You have the energy to go have fun and run around with your kids without getting winded! 💨 So L A D I E S… (and I love that people are sharing this message more and more these days)... •••Lifting heavy is N O T going to make you bulky!••• I used to think that too. I've been there! Sometimes, I also wonder what thoughts I have now that I will later look back on and think, "What was I thinking?!" But that’s a different topic for a different day! 🤔 Start with a few of these exercises from this weeks Home Glute & Quad Workout! 1. Dumbbell Squats 4X12 2. Bulgarian split squats 3X10 each leg 3. Leg extension resistance band 3x15 each side. 4. Front lunges 3X16 5. Goblet Squat 3X12 6. Sit to jump squat 3X 40 seconds: 20 seconds rest. •••Let's lift some heavy weights! ••• 👊🏻 Save• share or tag a friend• for the ladies who need the reminder! 😘 #homeworkoutsforwomen #quadworkout #glutework #strengthtrainingforwomen #specialeducationteachers #personaltraineronline #buildandburn (at Voorhees Township, New Jersey) https://www.instagram.com/ahealthyelf/p/CZLIRmGOyaZ/?utm_medium=tumblr

This is N O T fun! 🤧 I hardly EVER…ever get sick. I mean I used to growing up, but once I changed my diet etc… I hardly ever get sick. Maybe once a year and it’s usually a sniffle… if that. ‼️That being said, I know a lot of people are suffering and there are a lot more serious illnesses and life threatening diseases, so I am grateful that all I need to do is let my body rest and my body has the ability to fight and heal on its own 🙏🏻. ⁉️How do you know if you’re t o o s i c k to workout? 1️⃣ If you have a fever DON’T workout. That should be pretty obvious. I hope! 2️⃣ Something to think about: Exercise temporarily suppresses your immune system and you can kick that illness into high gear! ▫️If you feel like you’re getting sick… Hydrate (water and bone broth) and load up on all the vitamins, including; •Vitamin C •Vitamin D • Zinc 3️⃣ I used to hear a lot of people (including me) think/say, “I’m going to go to the gym to sweat it out.” ~Not a thing!~ 4️⃣ You’re not going to benefit with a mentality to p u s h. through it 👊🏻. ▫️It’s a lot better to take a couple days off vs. not letting your body recover and dragging on for weeks! ▫️That’s going to set you further back vs. just taking a few days or a week off. ‼️In summary: If you feel like you are sick, take a break and focus on getting healthy! It might set you back a little, but you’re not going to lose all your gains! 💪🏻 #restdays #restdayfeels #northernspy #reesesbookclub #flynnberry #bookclubreads #hydrojug #buffbunnycollection #joggerspants (at New Jersey) https://www.instagram.com/p/CZAEWkxO9in/?utm_medium=tumblr