BROWN BAG IT: most people spend an average of $7 a day on lunch. Good goal for the new year: pack a healthy lunch most days to save calories and pocket an average of $1,820 a year!

I'm getting so excited! 4 Days left to join! ➡️If you have been wanting to hit the gym but don't know where to start or wanting to change things up then join this challenge! 📬Message me if you have any questions ➡️If you have even been thinking about joining I want to hear from you! 📬Amazing group of women coming together and supporting each other, let's get you added to our FB Group! 💲30 Members! 💲60 Non members!

EXERCISE TO ENERGIZE: don't believe the hype that only painful workouts count! Intensity is important but choose workouts that push you, not kill you. You should feel better after work out!

Do you have knots? Help your body feel better all over by using a foam roller and trying these: ✡Tight Glutes✡ Sit on the roller, with one leg on the floor and one crossed over your other knee. The weight should be on the side leg that your leg is crossed. Roll up and down to work out the Glute knots. ✡Hamstring Helper✡ Sit on the roller with legs extended in front of you. Lean on your hands behind the roller for balance as you roll from the bottom of your glutes to just above your knees. ✡Quad Relaxer✡ Lie propped up on forearms or hands with the roller under your thighs. Slowly roll up and down from hips to just above the knees. Tackle this area to loosen up the front of your thighs and help ease strain on your knees. ✡Shoulder Opener✡ Lie down or stand with the roller between your shoulder blades. If you're standing lower down until your thighs are parallel to the floor extend one arm overhead and the other arm down by your side. Slowly lower opposite arm and raise the other arm over head, repeat this movement to warm up your shoulders and thoracic spine. Did you know that by foam rolling for 2 minutes is enough to increase your range of motion and that can help you exercise harder and lower your chance of injury! We have foam rollers in the Studio so make sure you take the time to use them 💪☺ @ Ladies Only Fitness

There is still time to join my 12 week Body Back Challenge! Are you ready to change things up? ➡️ Weekly Emails sent each Sunday ➡️ Challenging Exercises starting with 4 days a week and progressing to 6 Days ➡️New Routine every 2nd week to keep it fresh ➡️No classes to attend, a program you can do at your gym! (Where ever your gym may be) ➡️unlimited group support & private FB Group! Did you know that your more likely to stick to a workout plan and see improvement when you have a program or a plan going into the gym? Have you ever followed a program? This is for you! 12 Weeks that will give your body the boost it needs before summer! Message today to get started! $30 For Ladies Only Fitness Members ($2.50 a Week Invested in you!) $60 For Non Members ($5.00 a Week Invested in You!) Program starts March 19th! First workout plan sent March 18th!

TUNE IN, NOT OUT: [study] eating meals while watching TV results in consuming an average of 288 additional calories. Turn off the tube!

WASTE NOT: put overripe bananas and berries in the freezer. Then add to smoothies instead of ice for a nutritious, frothy treat!

Reminder Ladies we have our Sunday BARRE Class tomorrow morning! 🙂

TOTAL TONER: compound exercises work multiple muscles at once for a super efficient workout! Try squats and bicep curls, lunges and overhead press, or deadlift and dumbbell row. Join my 12 Week Body Back Challenge and get some new exercises for your routine!

Are you ready to change things up? Join my 12 week Body Back Challenge! ➡️ Weekly Emails sent each Sunday ➡️ Challenging Exercises starting with 4 days a week and progressing to 6 Days ➡️New Routine every 2nd week to keep it fresh ➡️No classes to attend, a program you can do at your gym! Did you know that your more likely to stick to a workout plan and see improvement when you have a program or a plan when you go into the gym? Have you ever followed a program? This is for you! 12 Weeks that will give your body the boost it needs before summer! Message today to get started! Program starts March 19th! First workout plan sent March 18th!

PROTEIN PACKER: did you know your body can only process approximately 22-30 grams of protein at one time? Anymore gets stored as fat!

CHEERS TO YOU LADIES! I love this and wanted to share!