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It’s Lower Body Time 🍑🍑🍑 This one is a quicky and effective 😈

Complete each exercise for 30-45 seconds on each side. Complete the circuit 3-5 times. Goal is to only rest at the end of each circuit. 🔥🔥🔥

1. Jump Squats with @hopefitnessgear Mini Band
2. Side Lunges
3. Standing Obliques
4. Jump Lunges

Need modifications?? Drop your questions in the comments ⬇️⬇️⬇️

Want more support?? I got you 😉 

Get fit with quick, effective, kick-ass workouts you can do from home on the Fit Crew app.
 

✨Try the Fit Crew App FREE for 7 Days✨
 
I’m Ashley–a personal trainer with 10+ years of experience, passionate about helping busy women build strong, toned, confident bodies with at-home workouts that fit their schedule!
 
Here’s what I can offer you through the Fit Crew App ⬇️
 
➡️No more excuses: workouts are available on the go 24/7 
➡️Badass community of women to support & encourage you
➡️Access to 100s of video workouts
➡️Feel confident and strong in a body you LOVE
➡️Track your progress & see real results in just a few weeks
 
Interested?
 
✨Try the Fit Crew App FREE for 7 Days✨

It’s Lower Body Time 🍑🍑🍑 This one is a quicky and effective 😈

Complete each exercise for 30-45 seconds on each side. Complete the circuit 3-5 times. Goal is to only rest at the end of each circuit. 🔥🔥🔥

1. Jump Squats with @hopefitnessgear Mini Band
2. Side Lunges
3. Standing Obliques
4. Jump Lunges

Need modifications?? Drop your questions in the comments ⬇️⬇️⬇️

Want more support?? I got you 😉

Get fit with quick, effective, kick-ass workouts you can do from home on the Fit Crew app.


✨Try the Fit Crew App FREE for 7 Days✨

I’m Ashley–a personal trainer with 10+ years of experience, passionate about helping busy women build strong, toned, confident bodies with at-home workouts that fit their schedule!

Here’s what I can offer you through the Fit Crew App ⬇️

➡️No more excuses: workouts are available on the go 24/7
➡️Badass community of women to support & encourage you
➡️Access to 100s of video workouts
➡️Feel confident and strong in a body you LOVE
➡️Track your progress & see real results in just a few weeks

Interested?

✨Try the Fit Crew App FREE for 7 Days✨
...

9 3
Physical activity is not just about staying fit; it's also a powerful tool for boosting your mental and emotional well-being

Here are some tips to keep you active and thriving! 💪💙

1️⃣ Find What You Love: 🌟❤️
Discover a form of physical activity that sparks joy within you. Whether it's going for a scenic walk, dancing like nobody's watching, practicing yoga for inner peace, or hitting the gym for an adrenaline-pumping workout, choose something that excites you. When you enjoy what you're doing, it becomes easier to stay consistent and make it a part of your daily routine.

2️⃣ Set Achievable Goals: 🎯📈
Start small and set achievable goals that gradually challenge you. It could be a daily step target, a new yoga pose, or increasing the weights in your strength training routine. As you accomplish these milestones, you'll boost your confidence, motivation, and overall sense of achievement. Remember, progress is progress, no matter how small!

3️⃣ Embrace Variety: 🌈🤸‍♀️
Keep things exciting and prevent boredom by incorporating a variety of activities into your routine. Explore different workout styles, join a fitness class, try outdoor sports, or engage in recreational activities with friends. By diversifying your physical pursuits, you'll continuously challenge your body, engage different muscle groups, and foster a sense of adventure.

4️⃣ Make It a Daily Habit: 📆🔁
Consistency is key! Make physical activity a non-negotiable part of your daily routine. Schedule it into your calendar, set reminders, or find an accountability partner to keep you motivated. Remember, even short bursts of activity throughout the day can add up and make a positive impact on your well-being.

Let's embark on this active journey together and prioritize our physical vitality. Choose activities that make your heart race, your body move, and your soul soar. Celebrate the incredible things your body can do and the energy it provides. You've got this! 💥🔥

Tag a friend who loves staying active and share your favorite ways to keep moving. Let's inspire and support each other on this vibrant and empowering journey! 🙌💙

Click the LINK IN THE BIO to work together

Physical activity is not just about staying fit; it's also a powerful tool for boosting your mental and emotional well-being

Here are some tips to keep you active and thriving! 💪💙

1️⃣ Find What You Love: 🌟❤️
Discover a form of physical activity that sparks joy within you. Whether it's going for a scenic walk, dancing like nobody's watching, practicing yoga for inner peace, or hitting the gym for an adrenaline-pumping workout, choose something that excites you. When you enjoy what you're doing, it becomes easier to stay consistent and make it a part of your daily routine.

2️⃣ Set Achievable Goals: 🎯📈
Start small and set achievable goals that gradually challenge you. It could be a daily step target, a new yoga pose, or increasing the weights in your strength training routine. As you accomplish these milestones, you'll boost your confidence, motivation, and overall sense of achievement. Remember, progress is progress, no matter how small!

3️⃣ Embrace Variety: 🌈🤸‍♀️
Keep things exciting and prevent boredom by incorporating a variety of activities into your routine. Explore different workout styles, join a fitness class, try outdoor sports, or engage in recreational activities with friends. By diversifying your physical pursuits, you'll continuously challenge your body, engage different muscle groups, and foster a sense of adventure.

4️⃣ Make It a Daily Habit: 📆🔁
Consistency is key! Make physical activity a non-negotiable part of your daily routine. Schedule it into your calendar, set reminders, or find an accountability partner to keep you motivated. Remember, even short bursts of activity throughout the day can add up and make a positive impact on your well-being.

Let's embark on this active journey together and prioritize our physical vitality. Choose activities that make your heart race, your body move, and your soul soar. Celebrate the incredible things your body can do and the energy it provides. You've got this! 💥🔥

Tag a friend who loves staying active and share your favorite ways to keep moving. Let's inspire and support each other on this vibrant and empowering journey! 🙌💙

Click the LINK IN THE BIO to work together
...

9 1
Stand tall, own your uniqueness, and rock the skin you're in! My body is a testament to hard work, resilience, and embracing imperfections. Celebrate your journey, for it's the scars and curves that make you beautifully unique. 🌟💪 

#BodyConfidence #EmbraceYourFlaws #LoveYourself #FitCrewApp #ALFitCrew

Stand tall, own your uniqueness, and rock the skin you're in! My body is a testament to hard work, resilience, and embracing imperfections. Celebrate your journey, for it's the scars and curves that make you beautifully unique. 🌟💪

#BodyConfidence #EmbraceYourFlaws #LoveYourself #FitCrewApp #ALFitCrew
...

5 3
🌊 Quench Your Thirst, Hydrate Your Body! 🌊

🚰 Water, the elixir of life! 💧 Staying hydrated isn't just about satisfying your thirst, it's about nourishing your body and unlocking a multitude of benefits. So, grab your water bottle and let's dive into the amazing advantages of staying hydrated!

1️⃣ Boosts Energy: Feeling sluggish? Water is the ultimate energizer! By keeping your body hydrated, you enhance your physical and mental performance, giving you that extra oomph to conquer the day.

2️⃣ Enhances Brain Power: H2O is like a brain booster in disguise. It helps improve cognitive function, focus, and concentration. Stay sharp, stay hydrated!

3️⃣ Supports Weight Management: Looking to shed a few pounds? Water can be your best friend! It curbs your appetite, boosts metabolism, and aids in digestion, making weight management a little easier.

4️⃣ Revitalizes Your Skin: Forget expensive creams; water is your skin's best friend! It hydrates your skin from within, giving you that natural glow and reducing the appearance of fine lines. Cheers to youthful radiance!

5️⃣ Aids in Detoxification: Your body loves water when it comes to flushing out toxins and waste. By drinking an adequate amount of water, you support your liver and kidneys in their vital detoxifying functions.

6️⃣ Supports Joint Health: Keep those joints happy and well-lubricated! Water helps maintain proper joint cushioning, reducing the risk of injury and promoting overall joint health.

7️⃣ Boosts Exercise Performance: Whether you're hitting the gym or going for a run, water is your workout buddy. It regulates your body temperature, lubricates your muscles, and helps prevent cramps, keeping you going strong.

Remember, staying hydrated is a lifestyle choice that brings numerous benefits to your overall well-being. So, drink up, sip by sip, and let water work its magic!

💦💪 #StayHydrated #WaterIsLife #HealthyLifestyle #DrinkWater #HydrationNation 💪💦 #FitCrewApp #ALFitCrew

🌊 Quench Your Thirst, Hydrate Your Body! 🌊

🚰 Water, the elixir of life! 💧 Staying hydrated isn't just about satisfying your thirst, it's about nourishing your body and unlocking a multitude of benefits. So, grab your water bottle and let's dive into the amazing advantages of staying hydrated!

1️⃣ Boosts Energy: Feeling sluggish? Water is the ultimate energizer! By keeping your body hydrated, you enhance your physical and mental performance, giving you that extra oomph to conquer the day.

2️⃣ Enhances Brain Power: H2O is like a brain booster in disguise. It helps improve cognitive function, focus, and concentration. Stay sharp, stay hydrated!

3️⃣ Supports Weight Management: Looking to shed a few pounds? Water can be your best friend! It curbs your appetite, boosts metabolism, and aids in digestion, making weight management a little easier.

4️⃣ Revitalizes Your Skin: Forget expensive creams; water is your skin's best friend! It hydrates your skin from within, giving you that natural glow and reducing the appearance of fine lines. Cheers to youthful radiance!

5️⃣ Aids in Detoxification: Your body loves water when it comes to flushing out toxins and waste. By drinking an adequate amount of water, you support your liver and kidneys in their vital detoxifying functions.

6️⃣ Supports Joint Health: Keep those joints happy and well-lubricated! Water helps maintain proper joint cushioning, reducing the risk of injury and promoting overall joint health.

7️⃣ Boosts Exercise Performance: Whether you're hitting the gym or going for a run, water is your workout buddy. It regulates your body temperature, lubricates your muscles, and helps prevent cramps, keeping you going strong.

Remember, staying hydrated is a lifestyle choice that brings numerous benefits to your overall well-being. So, drink up, sip by sip, and let water work its magic!

💦💪 #StayHydrated #WaterIsLife #HealthyLifestyle #DrinkWater #HydrationNation 💪💦 #FitCrewApp #ALFitCrew
...

43 4
🔗 Stretching: The Secret to Unleashing Your Strength! 💪🧘‍♀️

1️⃣ Enhance Range of Motion: Stretching plays a crucial role in increasing your joint flexibility and range of motion. By incorporating stretching exercises into your routine, you'll improve your body's ability to move through a full range of motion during strength training exercises. This translates to better technique & improved muscle activation.

2️⃣ Injury Prevention: Regular stretching helps to alleviate muscle imbalances, improves muscular symmetry, and enhances overall muscle pliability. By addressing these factors, you reduce the risk of strains, sprains, and other training-related injuries.

3️⃣ Muscle Recovery and Performance: Stretching isn't just for pre-workout warm-ups; it's equally crucial for post-workout recovery. When you engage in intense strength training sessions, your muscles undergo stress and develop tightness. Stretching post-workout helps to release tension, increase blood flow, and promote efficient muscle recovery. By aiding in the removal of metabolic waste and promoting nutrient delivery to your muscles, stretching accelerates recovery and primes your body for future strength-building sessions.

4️⃣ Muscle Activation and Mind-Body Connection: Stretching serves as a valuable tool to activate and engage specific muscle groups before strength training. By incorporating dynamic stretching movements, you wake up dormant muscles, improve their responsiveness, and establish a stronger mind-muscle connection. This heightened awareness allows you to recruit muscles more effectively during your workouts, maximizing your strength and muscle-building potential.

5️⃣ Mindful Moments of Self-Care: Beyond the physical benefits, stretching provides you with moments of mindfulness and self-care. It allows you to slow down, connect with your body, and appreciate the incredible things it can achieve. Take this opportunity to center yourself, breathe deeply, and nurture your mind while nourishing your muscles.

🔓✨ #StretchingForStrength #FlexibilityMatters #InjuryPrevention #MindBodyConnection #StrongInsideOut ✨🔓

🔗 Stretching: The Secret to Unleashing Your Strength! 💪🧘‍♀️

1️⃣ Enhance Range of Motion: Stretching plays a crucial role in increasing your joint flexibility and range of motion. By incorporating stretching exercises into your routine, you'll improve your body's ability to move through a full range of motion during strength training exercises. This translates to better technique & improved muscle activation.

2️⃣ Injury Prevention: Regular stretching helps to alleviate muscle imbalances, improves muscular symmetry, and enhances overall muscle pliability. By addressing these factors, you reduce the risk of strains, sprains, and other training-related injuries.

3️⃣ Muscle Recovery and Performance: Stretching isn't just for pre-workout warm-ups; it's equally crucial for post-workout recovery. When you engage in intense strength training sessions, your muscles undergo stress and develop tightness. Stretching post-workout helps to release tension, increase blood flow, and promote efficient muscle recovery. By aiding in the removal of metabolic waste and promoting nutrient delivery to your muscles, stretching accelerates recovery and primes your body for future strength-building sessions.

4️⃣ Muscle Activation and Mind-Body Connection: Stretching serves as a valuable tool to activate and engage specific muscle groups before strength training. By incorporating dynamic stretching movements, you wake up dormant muscles, improve their responsiveness, and establish a stronger mind-muscle connection. This heightened awareness allows you to recruit muscles more effectively during your workouts, maximizing your strength and muscle-building potential.

5️⃣ Mindful Moments of Self-Care: Beyond the physical benefits, stretching provides you with moments of mindfulness and self-care. It allows you to slow down, connect with your body, and appreciate the incredible things it can achieve. Take this opportunity to center yourself, breathe deeply, and nurture your mind while nourishing your muscles.

🔓✨ #StretchingForStrength #FlexibilityMatters #InjuryPrevention #MindBodyConnection #StrongInsideOut ✨🔓
...

6 2
Here's a delicious and healthy recipe for a Blueberry Tart:

Ingredients:
For the crust:

1 ½ cups almond flour
¼ cup coconut flour
¼ cup melted coconut oil
2 tablespoons pure maple syrup
Pinch of salt
For the filling:

2 cups fresh blueberries
2 tablespoons lemon juice
2 tablespoons chia seeds
2 tablespoons pure maple syrup
Instructions:

Preheat your oven to 350°F (175°C).

In a mixing bowl, combine the almond flour, coconut flour, melted coconut oil, maple syrup, and a pinch of salt. Mix well until a dough forms.

Press the dough into a tart pan, making sure to evenly distribute it along the bottom and up the sides.

Place the crust in the preheated oven and bake for 10-12 minutes, or until lightly golden. Remove from the oven and let it cool.

In a separate bowl, gently mix the blueberries, lemon juice, chia seeds, and maple syrup. Allow the mixture to sit for about 10 minutes, allowing the chia seeds to gel and thicken the filling.

Once the crust has cooled, pour the blueberry mixture into the crust, spreading it out evenly.

Place the tart in the refrigerator for at least 2 hours, or until the filling has set.

Once chilled, remove the tart from the refrigerator and serve. You can garnish it with fresh blueberries, mint leaves, or a dusting of powdered sugar if desired.

Enjoy this delightful and healthy Blueberry Tart as a refreshing summer treat or a light dessert. It's packed with the goodness of blueberries and has a nutty, gluten-free crust. Remember to store any leftovers in the refrigerator. Happy baking and bon appétit!

Here's a delicious and healthy recipe for a Blueberry Tart:

Ingredients:
For the crust:

1 ½ cups almond flour
¼ cup coconut flour
¼ cup melted coconut oil
2 tablespoons pure maple syrup
Pinch of salt
For the filling:

2 cups fresh blueberries
2 tablespoons lemon juice
2 tablespoons chia seeds
2 tablespoons pure maple syrup
Instructions:

Preheat your oven to 350°F (175°C).

In a mixing bowl, combine the almond flour, coconut flour, melted coconut oil, maple syrup, and a pinch of salt. Mix well until a dough forms.

Press the dough into a tart pan, making sure to evenly distribute it along the bottom and up the sides.

Place the crust in the preheated oven and bake for 10-12 minutes, or until lightly golden. Remove from the oven and let it cool.

In a separate bowl, gently mix the blueberries, lemon juice, chia seeds, and maple syrup. Allow the mixture to sit for about 10 minutes, allowing the chia seeds to gel and thicken the filling.

Once the crust has cooled, pour the blueberry mixture into the crust, spreading it out evenly.

Place the tart in the refrigerator for at least 2 hours, or until the filling has set.

Once chilled, remove the tart from the refrigerator and serve. You can garnish it with fresh blueberries, mint leaves, or a dusting of powdered sugar if desired.

Enjoy this delightful and healthy Blueberry Tart as a refreshing summer treat or a light dessert. It's packed with the goodness of blueberries and has a nutty, gluten-free crust. Remember to store any leftovers in the refrigerator. Happy baking and bon appétit!
...

34 5