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Hitting the gym at the busiest hours?! No worries

Hitting the gym at the busiest hours?! No worries I got a glutes and hammies lower body workout for ya using only DBs. Grab your DBs and find a the corner of the gym. Repeat 4x times through 🍑🥵

- sumo squats 4x10
- sumo squats 4x15 drop weight by 10
- split squat 4x10 each
- Glute bridge 4x10
- Single leg glute bridge 4x15 each
- Squat with abduction 4x20

Have fun and good luck!

Remember to save for later 📌

Link in bio for 1:1 coaching 💪🏻

#fitnessresults #fitnesscoachonline #fitnessjourneys #homeworkoutsforyou #healthandwellnessjourney #strengthtrain #progressiveoverloadtraining #beginnerfitness #fitnessprogression #girlswhorunandlift #muscularstrength #lowerbodyworkout #gluteworkout #glutesworkout #legdayworkout #dbonlyworkout #dbonlylegs #onlinefitness #onlinefitnesscoach

Your Summer Running Guide ☀️🏃🏻‍♀️

Your Summer Running Guide
☀️🏃🏻‍♀️👟

Even if you’re an avid runner, running outside in the Summertime is another kind of beast. It’s important to know and be aware of best practices for running in the Summer season. Here are the best ways to prepare:

- Before Your Run: Before setting off on your run, check the heat index and map out your path. Look for trails near water and trees for cooler running conditions and less car traffic. In the days and hours leading up to your run, hydrate well with water, sea salt, and electrolytes. When it’s time to get going, be sure to prepare with appropriate clothing, like lighter colors, breathable fabrics, etc. Also, don’t forget to protect yourself from the sun with a hat, sunglasses, and sunscreen. 💥 Bonus: avoid running mid-day when the sun is at its highest point and temperatures are the hottest.

- During Your Run: Never skip your warm-up, even in the warm Summer months. It’s important to always get your muscles primed and prepped before any activity. When it’s especially hot out, be willing to adjust your expectations. Keep in mind- your performance might look different during Summer and that’s okay. Hydration is key 🔑 so be sure to bring water and electrolytes with you. 💥 Bonus: consider asking a friend to run with you. After all, running is always more fun with a buddy- human or dog!

- After Your Run: Immediately after your run, allow yourself to cool down and let your heart rate recover. Once back home, take a cool shower or jump in the pool to help your body cool off. Grab an electrolyte drink (like NUUN or LMNT) accordingly. Within 30-60 minutes of your run, replenish with a nutrient-dense meal!

Looking for guidance with fitness and nutrition to help with your running performance?! Link in bio to sign up for 1:1 coaching 💪🏻

#summerrunning #summerrunners #runnerlife #runnergirl #nutritioncoaching #onlinenutritioncoach #runnersofinsta #halfmarathontraining #marathonrunning #healthylifestyle #healthyliving #summerfitness

High protein magic shell yogurt cup 😍 Inspire

High protein magic shell yogurt cup 😍

Inspired by @onceuponapumpkin @ambitiouskitchen

High in protein, the perfect dessert to end the long day with! 🙌🏻

Directions: Grab 1 cup of vanilla @siggisdairy. Mix in a handful of blueberries, add 1-2 tbsp dark chocolate chips (melted with coconut oil) on top. Add 1 tbsp vanilla cashew butter, place in freezer for 10-15 mins, and enjoy! 🥰

#highprotein #healthysnacks #healthysnackideas #siggisdairy #proteinsnacks #proteinforward #balancedsnack #healthylifestyle #healthyrecipes #healthysnackideas #proteinmeal #nutritioncoach #onlinenutritioncoach

Weekend long run 👟☀️🏃🏻‍♀️ My

Weekend long run 👟☀️🏃🏻‍♀️

My favorite way to kick off the weekend is with a long run on the strand! I always start out Saturday morning with coffee, a long run, and açaí. It’s truly one of my favorite parts of the week 🙌🏻

Who else is getting some miles in this weekend?! 👇🏻

#running #runningmotivation #runnersofinstagram #runnersofinsta #nurserunner #runningvlog #fitnessreels #onlinefitnesscoach #fitnessmotivation #dynamicwarmup #hermosabeach #hermosabeachpier #summerrunning #healthylifestyle #garminwellness #garminrunning

Happy Friday! What does everyone have planned for

Happy Friday! What does everyone have planned for the long weekend?! 👇🏻🩵

Im looking forward to some much needed time off! Hoping to get a long run in and spend time with the doggos!🥰

DB ONLY FULL BODY 💪🏻 Grab a pair of DBs and

DB ONLY FULL BODY 💪🏻

Grab a pair of DBs and you’re ready to go! I love workouts like this when I’m in a hurry or traveling because it’s quick and ONLY requires a pair of DBs 👏🏻

Repeat 3-4x through-
▫️Squat to press - 10
▫️Reverse lunge- 10 each
▫️Glute bridge with chest press- 10 each
▫️Unilateral - full bent over row- 10 each
▫️Kneeling hammer curls - 15

Ready to level up your fitness?! Apply for 1:1 coaching through link in bio 💪🏻💛

#fitnessreels #dbonlyworkout #fullbodyworkouts #fullbodyworkout #strengthtraining #fitnesscoach #onlinefitnesscoach #fitnessreel #fullbodyworkouts #outdoorworkouts #travelworkout #progressiveoverload #strengthtraining #functionalfitness #functionaltraining #onlinefitness #onlinefitnesscoach #healthylifestyle #fitnessjourney

My 5 Favorite Health and Fitness Hacks!💪🏻 T

My 5 Favorite Health and Fitness Hacks!💪🏻

These are the health and fitness hacks that keep me on track and consistent, even when my motivation is lacking—

▫️Schedule your workouts, like you schedule doctors appointments or work meetings. Do NOT cancel on yourself!💪🏻

▫️Cheat! No, not on your boyfriend or girlfriend LOL. But, you can cheat during meal prep! Look for pre-cut veggies and pre-cooked meat to cut down on meal prep time. You can make a healthy and easy stir-fry in about the same time it takes to get takeout.

▫️Do you sit for long periods of time? Set a timer to remind yourself to move and stretch every hour! It doesn’t have to take long, only 30-60 seconds. Your mind and body will thank you! 👟

▫️Meal prep in bulk. As much as I love to cook and experiment in the kitchen, there are some days when I’m exhausted from work or just not feeling it. On those off days, there’s nothing better than reaching into the freezer to reheat a meal I’ve already cooked. Crockpot meals, like chili or even protein waffles, are great to cook in bulk!

▫️Hydrate, hydrate, hydrate. Staying hydrated is one of the key ways to reach your fitness goals. I love adding fruit slices to my water to add a little bit of flavor!🍋

Which hack will you implement this week??👇🏻

#healthandfitness #healthandfitnesshacks #healthhacks #fitnesshacks #motivation #fitnessmotivation #fitnessinspiration #keepgoing #dontgiveup #fitnessjourney2023 #fitnessmotivationdaily #fitnesscommunity #fitnesscoach #onlinefitnesscoaching #nutritioncoaching #nutritionhacks

LETS TRAIN CORE 🔥 Dead bug variations - dead

LETS TRAIN CORE 🔥

Dead bug variations - dead bugs are one of my favorite movements to fire up and strengthen that core! 💥

In order to prime your core muscles so they fire better during a workout, it’s important to activate your core before training other muscle groups! Here are 4 dead bug variations to add to your next warmup or workout!💪🏻

Which one will you try?! 👇🏻

#coreworkout #corestrength #coremobility #coreworkouts #absworkout #strengthtraining #functionalfitness #functionaltraining #fitnessmotivation #fitnessjourney #myfitnessjourney #fitnesscoach #onlinefitnesscoach #onlinefitnesscoaching #outdoorworkout #homeworkouts #healthylifestyle #healthandfitnessjourney #bayclub #redondobeach

Which one will you choose?! 👇🏻 The process

Which one will you choose?! 👇🏻

The process of achieving your fitness goals is a slow process. In an ideal world it would only take 2-3 months, but realistically it takes years. We are usually SO focused on the end goal, the results we want, the aesthetics, & the 6 pack abs.

Would would happen if you stopped focusing on the end goal so much?! What would happen if you woke up everyday and did the work?!

Get your workouts in, prioritize protein and good nutrition, control how you respond to stress, get enough sleep, and show up for yourself. Focus on the small wins daily. The end results will come!

Need guidance with your health & fitness journey?! Click the link in my bio for 1:1 coaching 💪🏻

#fitnessresults #womenshealthandfitness #fitnesscoachonline #fitnessjourneys #homeworkoutsforyou #onepercentbetter #healthandwellnessjourney #gymbabe #strengthtrain #progressiveoverloadtraining #beginnerfitness #fitnessconsistency #onlinecoaching #onlinefitnesscoach #fitnesscoach #fitnessjourney

STRONG CORE WORKOUT No equipment needed! Your co

STRONG CORE WORKOUT

No equipment needed! Your core will be on fire after finishing this one! Add it to your next warmup or workout! 🔥

Repeat 3x through -
▫️windmill crunches- 10 each side
▫️dead bugs- 10 each
▫️Russian chops- 15 each
▫️bird dogs- 10 each
▫️plank hip dips to high plank- 10 each

For customized workouts and nutrition- click the link in my bio for 1:1 online coaching 💪🏻

#fitnesscoach #onlinefitnesscoach #absonfire #abworkout #corestrength #fitnessreels #fitnessmotivation #onlinefitnesstrainer #coreworkout #fitnessreels #abstrength #homeworkoutsforyou #onepercentbetter #gymbabe #workoutsathome #beginnerfitness #fitnessconsistency #fitnessprogression #functionaltrain #healthylifestylemovememt #healthylifestylejourney

Can you still reach your goals while on Summer vac

Can you still reach your goals while on Summer vacay? ☀️

Absolutely!

Use these simple, healthy Summer tips when you travel this season:

▫️Movement- Plan to stay active on your vacation, even if that just means walks on the beach or a bike ride to dinner. Movement doesn't have to be a strenuous activity. The goal is to keep your body moving!

▫️Protein- Keep protein front of mind when ordering meals at restaurants. Choose entrees and meal options that contain high quality sources of protein, like fish, steak, or chicken. Then, pair your protein with a delicious source of carbs and fat.

▫️Water- Water is your best friend, especially during the hot, Summer months. No matter where you’re vacationing, make it a point to keep water on hand at all times.

▫️Enjoy- The purpose of vacation is to de-stress and relax. Don’t forget that! Enjoy your vacation and know you’ll get right back to your routine when you get home!

Happy vacationing!

#vacation #summervacation #summertravels #traveltips #healthytraveltips #healthytravel #healthyvacation #healthyvacationtips #goals #summergoals #hermosabeach #onlinefitnesscoach #fitnesscoach #healthylifestyle #healthyliving

Hitting the gym at the busiest hours?! No worries

Hitting the gym at the busiest hours?! No worries I got a juicy glutes and hammies lower body workout for ya using only DBs. Grab your DBs and find a the corner of the gym. Repeat 4x times through 🍑🥵

- sumo squats 4x8-10
- split squat with pulse 4x8-10 each
- RDLs 4x12-15
- Single leg RDLs 4x12-15 each
- Sumo squat pulses 4x15-20

Have fun and good luck!

Remember to save for later 📌

Link in bio for 1:1 coaching 💪🏻

#fitnessresults #fitnesscoachonline #fitnessjourneys #homeworkoutsforyou #healthandwellnessjourney #strengthtrain #progressiveoverloadtraining #beginnerfitness #fitnessprogression #girlswhorunandlift #muscularstrength #lowerbodyworkout #gluteworkout #glutesworkout #legdayworkout #dbonlyworkout #dbonlylegs #onlinefitness #onlinefitnesscoach

A little transformation Thursday over here 🩷 N

A little transformation Thursday over here 🩷

Now - January

I’ve shared my story multiple times about the impact of stress on my body over the last few years. At the end of 2021 I was putting on weight and couldn’t figure out why. I was doing everything right in the gym and with my nutrition, and the extra pounds just kept coming on. I didn’t feel comfortable in my skin anymore and was at an all time low mentally. I just got out of a toxic relationship, was working 60-72 hours in the icu, and my sweet dog Leo was diagnosed with lymphoma.

Along with the weight gain I was extremely burnt out and tired, my sleep was off, my skin was going crazy, and I just didn’t feel like myself.

That’s when I decided to work with a functional medicine doctor and online fitness and nutrition coach to help me navigate what was going on to my body. After having blood work done, I found out my thyroid and hormones were completely off from the chronic stress I had experienced over the last few years.

I spent a good portion of last year focusing on stress management, getting enough sleep (after coming off night shift for good), decreasing the amount of days I was in the gym (went from 6 to 4 days), cutting out running, and going through a reverse diet to get my body in a good place before starting a cut. I’m not going to lie, last year was extremely hard. I had to practice a lot of patience.

After over a year of hard work and patience, I’m back to working out 5 days a week in the gym (focusing on progressive overload) with 1 run a week outdoors. I’m also walking a ton between LISS sessions on the treadmill and all the steps I get in at the hospital and walking the dogs. Nutrition wise, I was in a cut from January - April, took a month off to give my body a break, and just restarted again. I’m also focusing on 7-8 hours of quality sleep every night, and lowering how I respond to stress as much as I can.

One thing I’ve realized over the last year is that sometimes you have to take a step back in your health and fitness journey in order to move forward 💫

POV: you used to run to punish your body, now you

POV: you used to run to punish your body, now you run to celebrate everything it can do.

Who else can relate?! 👇🏻

For me, over 12 years ago running started as a way to burn calories and to run off everything I ate the night before. But it’s turned into so much more over the years. Running has proved to me that I’m truly capable of anything and has helped me work through breakups, tough times at work, and just overall difficult things I’ve experienced in my life 🙌🏻

Running is so much more 🏃🏻‍♀️

Running friends - why do you run?!

#beginnerfitness #fitnessconsistency #girlswhorunandlift #healthylifestylemovememt #healthylifestylejourney #strengthtrainingforrunners #runningforbeginners #runnersofinsta #runningmotivation #runningjourney #runnerjourney #halfmarathoner #marathonrunner #fitnessjourney #onlinefitnesscoach #fitnesscoach #beachrun

Calling all RN’s! Have you struggled to maintain

Calling all RN’s! Have you struggled to maintain a consistent health and fitness routine with your work schedule?

I’ve been there! 🙋🏻‍♀️

Just because you spend your days caring for others’ health doesn't mean you should neglect your own. Use these tips to master your health and fitness routine:

▫️Fitness: Learn which activities you enjoy most and work best for you and your schedule. Then, schedule your workouts into your calendar and consider them to be meetings with yourself. Don’t cancel on yourself!

▫️Nutrition: Spend 1-2x a week meal-prepping your food ahead of time. Bring healthy, protein-packed, easy-to-grab snacks to work and keep water nearby. Some of my favorite snacks to bring to work include: @gomacro bars, @siggis plant based yogurt, apple with PB, overnight oats, & @alohamoment protein shakes 😍

▫️Sleep: When possible, sleep at least 7-8 hours a night. Practice good sleep hygiene: sleep in a dark, cool room, use an eye mask and ear plugs (especially if you’re working nights), or play a white noise machine.

▫️Stress: Learn to manage stress effectively. Talk to friends and family– or even a therapist. Practice yoga, engage in stretching, spend time outside, meditate, and/or journal.

#RN #registerednurse #nurselife #lifeofanurse #RNlife #health #healthandfitness #fitnessroutine #healthroutine #onlinefitnesscoach #fitnesscoach #fitnessresults #fitnesscoachonline #fitnessjourneys #onepercentbetter #healthandwellnessjourney #icunurses #icunurselife

4 Meals to Fuel Your Workouts 💪🏻 What shoul

4 Meals to Fuel Your Workouts 💪🏻

What should a pre workout meal consist of?!The majority of nutrients in a pre - workout meal should come from carbs because they immediately fuel the body. Some protein should be consumed as well, but not a significant amount, as protein takes longer to digest and does not serve an immediate need for the beginning of an activity. Fat and dietary fiber also should be kept to a minimum to minimize the potential for GI upset during the

When should you eat before you workout? The ideal time for most people to eat is about 2-4 hours before activity. I always tell my clients though play around with meal timing and different options and find what works best for YOU!

4 Meals to Fuel Your Workouts 💪🏻
- Cottage cheese with @nowfoodsofficial Mango Slices
- Greek yogurt with berries and hemp hearts
- @nowfoodsofficial Organic Rolled Oats (made with almond milk) topped with bananas, berries, & a little bit of peanut butter 🍓
- Multigrain toast with peanut butter, banana, and drizzle of @nowfoodsofficial Manual Honey 🍯

What’s your favorite pre- workout meal?! 👇🏻

CODE “BECKSLIVESHEALTHY” gives you 20% off all @nowfoodsofficial products.

#nowfoodspartner #nowfoodsofficial #preworkout #preworkoutmealideas #gymfuel #runningfuel #healthyrecipes #NOWWellness

Meal prep overnight oats with me using @lifemeasur

Meal prep overnight oats with me using @lifemeasuredbytaylor Food Scale 🍓🥜

Why do I weigh my food?! To make sure I’m getting adequate carbs and protein for my workouts and so that I’m fueling myself properly! When I started prioritizing my strength workouts and marathon training years ago, I found that I was underrating. That’s when I started prioritizing my nutrition and getting more accurate with my food to fuel myself properly for my workouts and training runs!

Overnight oats recipe:
- 40 grams rolled oats
- 4 grams chia seeds
- 50 grams banana
- 40 grams vanilla greek yogurt
- 20 grams vanilla protein powder
- 4 fluid oz vanilla almond milk
- Dash of cinnamon

Combine above ingredients and place in the fridge overnight. Add favorite toppings in the morning. Enjoy! 🥰

$10 off @lifemeasuredbytaylor products using code “BECKSLIVESHEALTHY”

#lifemeasured #ad #overnightoats #mealprep #proteinrecipes #postworkout #breakfastrecipe #proteinforward #healthandfitnessgoals

“One day you will tell your story of how you ove

“One day you will tell your story of how you overcame what you went through and it will be someone else’s survival guide.” - Brene Brown ✨

May is Mental Health Awareness month. My goal is to spread awareness and share resources about mental health! 💓

I want to shed light on the fact that it's easy to feel helpless and isolated in our world, today. And if you can relate to this, just know that you are not alone. Nearly, 1 in 5 U.S. adults live with a mental illness!

Given the prevalence of mental illness, there is STILL HOPE. I’ve found SO many mental health resources that have truly helped me in my own mental health battles. These are a handful of my favorites:

▫️APPS: Moodpath, Calm, Headspace, What’s Up, Superhuman app

▫️BOOKS- Atomic Habits, You’re a Badass, The Subtle Art of Not Giving a Fuck, Untamed, How to Do the Work, Detox Your Thoughts, The Untethered Soul

▫️PODCASTS- On Purpose with Jay Shetty, Unlocking Us with Brene Brown, The Mindset Mile, The Mindset Mentor, The School for Greatness

These are just a few of my favorites, but if you have a helpful resource for mental health, I would love to hear it. Drop it in the comments below! 💫

#mentalhealthawareness #mentalhealthmatters #mentalhealthsupport #mentalhealthawarenessmonth #mindsetmatters #healthylifestyle #healthyliving #vuoriclothing #vuori #mentalwellness

Smoothie bowl series: peanut butter açaí smoothi

Smoothie bowl series: peanut butter açaí smoothie bowl 😍🥜🥥🍓🍌

Follow @becksliveshealthy for more recipes!

Smoothie bowl season is here! Today I’m kicking off my smoothie bowl series with my all time favorite - a peanut butter açaí smoothie bowl! I added some protein powder to add extra protein, but it’s totally optional! Pro tip: add granola to the bottom of the bowl! It’s like a little surprise at the bottom 🥰 enjoy!

Ingredients:
- 1 packet frozen açaí
- 1/2 cup frozen strawberries
- 1/2 frozen banana
- 1/3 cup Greek yogurt
- 1 tbsp vanilla protein
- 1 tbsp PB
- 3/4 cup almond milk

Add above ingredients to blender and blender it up!

@beckysbowls

#smoothiebowls #smoothie #smoothierecipes #acaibowl #acaibowls #smoothieshare #smoothiebowlrecipe #protein #postworkout #healthylifestyle #healthyrecipes #summerrecipes #nutritioncoach #eatpurely

Picture yourself - where do you want to be a year

Picture yourself - where do you want to be a year from now?!

And just a reminder - results take time. Don’t expect to be where you want to be in a a few weeks or month. Don’t get frustrated and give up after a few weeks.

Wake up everyday, put in the work, create new habits, build a new routine, and the results will come.

It’s a new month- what’s one thing you can work on this month to get you closer to your bigger goals?! 👇🏻

#fitnessresults #fitnesscoachonline #fitnessjourneys #homeworkoutsforyou #onepercentbetter #healthandwellnessjourney #gymbabe #workoutsathome #strengthtrain #progressiveoverloadtraining #beginnerfitness #fitnessconsistency #fitnessprogression #muscularstrength #healthylifestylemovememt #healthylifestylejourney #gymistherapy #onlinefitness #onlinefitnesscoach

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