MARIE | Transformation Coach ( @marieewold ) Instagram Profile

marieewold

MARIE | Transformation Coach

✨I teach women how to move, nourish, & SHINE w confidence + self-love
🎙@grindandbegratefulpodcast
🌻 #GrindAndBeGrateful
👇🏼HEALTHY GROCERY HAUL

  • 5.4k posts
  • 215.3k followers
  • 612 following

MARIE | Transformation Coach Profile Information

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  • 🚨PSA: a healthy lifestyle includes taking care of your mouth, too ✨ I’m super excited to be sharing the new @Colgate Total SF with you guys — my smile is brighter than ever, PLUS my gums, cheeks, and tongue are happier too! Trust me, you’re gonna wanna get in on this freshness 😛#ColgatePartner #NewColgateTotal
  • 🚨PSA: a healthy lifestyle includes taking care of your mouth, too ✨ I’m super excited to be sharing the new @Colgate Total SF with you guys — my smile is brighter than ever, PLUS my gums, cheeks, and tongue are happier too! Trust me, you’re gonna wanna get in on this freshness 😛 #ColgatePartner #NewColgateTotal
  •  1,849  44  15 May, 2019

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  • My fake-ass smile after overhearing my boyfriend’s grandma say “Marie’s gotten chunky” 🙂🔪
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I KNOW you guys can relate— old people are SAVAGES and have no filter 🚫 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Whether it’s about your weight, job, relationship, clothes etc... the unwarranted, “well-meaning” comments are NOT appreciated, but I think as women, anything related to our body is particularly triggering 😤 Do you agree?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I know that the shame those comments trigger can really stick, too. It wasn’t too long ago that that little snide remark would’ve stuck with me and killed my mood for DAYS 🙇🏼‍♀️
⠀⠀⠀⠀⠀⠀⠀⠀⠀
But here are 3 things I did that helped me reset and return to self-acceptance:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣ Remembered that her opinion is 100% subjective. She doesn’t know what my lifestyle is like. She doesn’t know what health struggles I’ve faced. She was raised in a generation where thin was the only “right” way for women to look.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣ Acknowledged that I felt triggered by comment. Ignoring it does NOT make it go away... it just tucks it away for another time. So I acknowledged my feelings and allowed them to be valid before trying to “unpack” them. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️⃣ Got back into my body. When we hear criticism like that, we instantly go into a shame spiral (@brenebrown has done so much great work on this) and the more we allow ourselves to be “in our heads”, the farther we allow the spiral to go. I got back into my body by walking away, taking some deep breaths, and inviting others do start an group activity with me. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Side note: Going from shame to self-love isn’t always realistic, but I think we can all strive to get to self-acceptance ❤️
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Please feel free to share a story where you were shamed by a relative with no filter below. I know we all have at least one 🙃😂 .
.
.
.
.
.
.
#beachbody #mindsetshift #ditchthediet #consciouseating #gratitudeproject #happinessisachoice #highvibelife #startswithyou #showupforyourself #sheslays #queenstatus #girlswholift #womenwholift #strongissexy #wellnesslife #unbothered #loveyourbody
  • My fake-ass smile after overhearing my boyfriend’s grandma say “Marie’s gotten chunky” 🙂🔪
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    I KNOW you guys can relate— old people are SAVAGES and have no filter 🚫 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Whether it’s about your weight, job, relationship, clothes etc... the unwarranted, “well-meaning” comments are NOT appreciated, but I think as women, anything related to our body is particularly triggering 😤 Do you agree?
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    I know that the shame those comments trigger can really stick, too. It wasn’t too long ago that that little snide remark would’ve stuck with me and killed my mood for DAYS 🙇🏼‍♀️
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    But here are 3 things I did that helped me reset and return to self-acceptance:
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    1️⃣ Remembered that her opinion is 100% subjective. She doesn’t know what my lifestyle is like. She doesn’t know what health struggles I’ve faced. She was raised in a generation where thin was the only “right” way for women to look.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    2️⃣ Acknowledged that I felt triggered by comment. Ignoring it does NOT make it go away... it just tucks it away for another time. So I acknowledged my feelings and allowed them to be valid before trying to “unpack” them. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    3️⃣ Got back into my body. When we hear criticism like that, we instantly go into a shame spiral (@brenebrown has done so much great work on this) and the more we allow ourselves to be “in our heads”, the farther we allow the spiral to go. I got back into my body by walking away, taking some deep breaths, and inviting others do start an group activity with me. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Side note: Going from shame to self-love isn’t always realistic, but I think we can all strive to get to self-acceptance ❤️
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Please feel free to share a story where you were shamed by a relative with no filter below. I know we all have at least one 🙃😂 .
    .
    .
    .
    .
    .
    .
    #beachbody #mindsetshift #ditchthediet #consciouseating #gratitudeproject #happinessisachoice #highvibelife #startswithyou #showupforyourself #sheslays #queenstatus #girlswholift #womenwholift #strongissexy #wellnesslife #unbothered #loveyourbody
  •  3,529  142  13 May, 2019
  • *leaves pets for the weekend* *immediately starts looking at photos of them to fill the cracks of my heart* 😭💔#IMissThemAlready
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We are headed back to the Twin Cities this weekend and the babies are staying with my parents! I’m curious— what’s your hometown? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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  • *leaves pets for the weekend* *immediately starts looking at photos of them to fill the cracks of my heart* 😭💔 #IMissThemAlready
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    We are headed back to the Twin Cities this weekend and the babies are staying with my parents! I’m curious— what’s your hometown? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
  •  2,987  62  9 May, 2019

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  • UPPER BODY BURNER 💪🏼🔥 swipe to slide 8 for a surprise 💀😭 and save for your next workout... then read below for some #knowledge 🤓
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Idk if you already know this, but there’s one *super* common thing women miss when it comes to their training 😅
⠀⠀⠀⠀⠀⠀⠀⠀⠀
TRACKING 👏🏼 THEIR 👏🏼 WORKOUTS 👏🏼
⠀⠀⠀⠀⠀⠀⠀⠀⠀
You should be sticking to a consistent group of exercises and keeping tracking of your sets/reps during each workout so that you can make sure you’re always progressing. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Long story short, strength gains = BOD PROGRESS 🔥
⠀⠀⠀⠀⠀⠀⠀⠀⠀
It doesn’t have to be hard! All of the Move Nourish Shine workouts are designed to be fun AND effective, PLUS you get access to our exclusive fitness app where you can track your workouts AND your body stats in one convenient place 🙌🏼 We close enrollment TONIGHT, so click the link in my bio + apply ASAP if you want in on all of our resources + community 💕 {movenourishshine.com}
⠀⠀⠀⠀⠀⠀⠀⠀⠀
THE WORKOUT:
1️⃣ [3 ROUNDS]
- 10 inch worms
- 10 push planks
- 10 bent over rows
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2️⃣ [4 ROUNDS]
- 12 heavy alternating DB presses
- 8 ring rows w/ 3 sec pause
*REST 1 MINUTE*
- 5 push ups w/ 3 sec pause
- 16 alternating heavy DB row ⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️⃣ [4 ROUNDS]
- 10 steps lateral bear crawl (1 way each round) *twerking optional*
- 15 abmat sit-ups
*REST 60 SECONDS*
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A lil’ different from what I usually share but this one was spicy 💥
⠀⠀⠀⠀⠀⠀⠀⠀⠀
For 3 amazing training plans PLUS weekly workshops, weekly coaching sessions, a bomb community, nutrition guidance and more... 👉🏼MOVENOURISHSHINE.COM
  • UPPER BODY BURNER 💪🏼🔥 swipe to slide 8 for a surprise 💀😭 and save for your next workout... then read below for some #knowledge 🤓
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Idk if you already know this, but there’s one *super* common thing women miss when it comes to their training 😅
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    TRACKING 👏🏼 THEIR 👏🏼 WORKOUTS 👏🏼
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    You should be sticking to a consistent group of exercises and keeping tracking of your sets/reps during each workout so that you can make sure you’re always progressing. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Long story short, strength gains = BOD PROGRESS 🔥
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    It doesn’t have to be hard! All of the Move Nourish Shine workouts are designed to be fun AND effective, PLUS you get access to our exclusive fitness app where you can track your workouts AND your body stats in one convenient place 🙌🏼 We close enrollment TONIGHT, so click the link in my bio + apply ASAP if you want in on all of our resources + community 💕 {movenourishshine.com}
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    THE WORKOUT:
    1️⃣ [3 ROUNDS]
    - 10 inch worms
    - 10 push planks
    - 10 bent over rows
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    2️⃣ [4 ROUNDS]
    - 12 heavy alternating DB presses
    - 8 ring rows w/ 3 sec pause
    *REST 1 MINUTE*
    - 5 push ups w/ 3 sec pause
    - 16 alternating heavy DB row ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    3️⃣ [4 ROUNDS]
    - 10 steps lateral bear crawl (1 way each round) *twerking optional*
    - 15 abmat sit-ups
    *REST 60 SECONDS*
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    A lil’ different from what I usually share but this one was spicy 💥
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    For 3 amazing training plans PLUS weekly workshops, weekly coaching sessions, a bomb community, nutrition guidance and more... 👉🏼MOVENOURISHSHINE.COM
  •  3,725  49  3 May, 2019
  • POP QUIZ 📝🚨 Is The Move Nourish Shine Collective Right for YOU? Enrollment closes in *24 HOURS* and 34 women have already secured their spots, BUT that doesn’t mean that this program is the perf fit for everyone. 
I wanted to make it super easy for you to figure if MNS is right for you🤓

The Move Nourish Shine Collective will be PERFECT for you if you can check at least 3/4.  So grab your freshly sharpened #2 pencil and let’s begin (:
.
☑️ You know you’ve got so much potential to SHINE, but you haven't quite figured out how to tap into it yet.
Lacking confidence, not having a sustainable plan for workouts + nutrition, or missing accountability are tough, but we have a proven system for alllll of it!
.
☑️You want to commit to getting healthy and fit, but nothing you've tried has stuck yet. 
By now, you've tried so many different ways to reach your goals, but none of them stuck or felt right for YOU. You just need someone to help you cut through the BS and give you the tools to create a plan that makes sense for YOU.
.
☑️You value your time. 
You're a busy gal with a FULL life! You need a way to work on your body and mind that's quick yet effective, right? All of our resources are time efficient and available on-the-go!
.
☑️You want to keep living your life, but also make amazing progress.
With summer coming up FAST (hello, bikini season!), I know that you wanna feel confident AF, but you’re also NOT into a diet of chicken and broccoli. If you could find a way to get tight and toned, feel more confident in that ‘kini, AND eat dessert?! YES 🙌🏼
.
I won't peek at your answers, so scout’s honor 👀

Less than 3? Then it might be best to skip MNS for now. ...3+? GIRL, this was MADE FOR YOU! Come join us for the best 8 weeks of your life. Your new tribe and I are ready for you🤗

Doors close in *24 HOURS* and we start on MONDAY-- so what are you waiting for?

Click the link in my bio or go to MOVENOURISHSHINE.COM to apply + DM me with any last-minute Qs!
  • POP QUIZ 📝🚨 Is The Move Nourish Shine Collective Right for YOU? Enrollment closes in *24 HOURS* and 34 women have already secured their spots, BUT that doesn’t mean that this program is the perf fit for everyone.
    I wanted to make it super easy for you to figure if MNS is right for you🤓

    The Move Nourish Shine Collective will be PERFECT for you if you can check at least 3/4. So grab your freshly sharpened #2 pencil and let’s begin (:
    .
    ☑️ You know you’ve got so much potential to SHINE, but you haven't quite figured out how to tap into it yet.
    Lacking confidence, not having a sustainable plan for workouts + nutrition, or missing accountability are tough, but we have a proven system for alllll of it!
    .
    ☑️You want to commit to getting healthy and fit, but nothing you've tried has stuck yet.
    By now, you've tried so many different ways to reach your goals, but none of them stuck or felt right for YOU. You just need someone to help you cut through the BS and give you the tools to create a plan that makes sense for YOU.
    .
    ☑️You value your time.
    You're a busy gal with a FULL life! You need a way to work on your body and mind that's quick yet effective, right? All of our resources are time efficient and available on-the-go!
    .
    ☑️You want to keep living your life, but also make amazing progress.
    With summer coming up FAST (hello, bikini season!), I know that you wanna feel confident AF, but you’re also NOT into a diet of chicken and broccoli. If you could find a way to get tight and toned, feel more confident in that ‘kini, AND eat dessert?! YES 🙌🏼
    .
    I won't peek at your answers, so scout’s honor 👀

    Less than 3? Then it might be best to skip MNS for now. ...3+? GIRL, this was MADE FOR YOU! Come join us for the best 8 weeks of your life. Your new tribe and I are ready for you🤗

    Doors close in *24 HOURS* and we start on MONDAY-- so what are you waiting for?

    Click the link in my bio or go to MOVENOURISHSHINE.COM to apply + DM me with any last-minute Qs!
  •  1,444  12  2 May, 2019
  • HOW TO LOSE FAT WITHOUT LOSING YOUR MIND 🔥🤪
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Fat loss is science... but doing it in a sustainable, balanced way is definitely an ART! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
When designing fat loss plans for my clients + creating the fat loss content within Move Nourish Shine, there are 3 main questions that need to be answered: ⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣What's the best way to achieve a caloric deficit? 
You MUST be in a caloric deficit in order to achieve significant fat loss.. it's #science 🤓That means that you need to be consuming FEWER calories than you're burning through exercise, non exercise activities, and by just staying alive. You can achieve that in TWO different ways: - Eating less
- Moving more 
So we have to decide which one to start with, or maybe a little of both? Like with lots of fitness topics... it depends 🙃
⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣What are the lifestyle non-negotiables? 
These are *muy importante* when it comes to making fat loss sustainable! If you travel a lot for work, then having a flexible schedule and workouts is key. If you LIVE for Sunday brunch with the girls, we've gotta figure out how to fit that into your plan.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️⃣What workouts and nutrition strategy will satisfy questions 1 and 2?
For example: Do you need a full on 5-day gym program? At-home workouts? A mix of both? 
Do you need to track your protein/fat/carbs every day? Or is mindful eating with some strategic guidelines a better fit? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I totally know how overwhelming it can be to try to figure all this stuff out on your own! You definitely CAN if you're willing to research your booty off and spend a good chunk of time going through trial + error-- that's what I did at the beginning of my journey 😅
⠀⠀⠀⠀⠀⠀⠀⠀⠀
But if want to speed up that process and skip over all of the frustration, I've gotchu 🙌🏼 We teach ALL of the science + art stuff in Move Nourish Shine then work WITH you to create your perfect plan. Lucky you, cuz enrollment is OPEN for just a couple more days! Click the link in my bio or go to MOVENOURISHSHINE.COM to apply ✨
  • HOW TO LOSE FAT WITHOUT LOSING YOUR MIND 🔥🤪
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Fat loss is science... but doing it in a sustainable, balanced way is definitely an ART! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    When designing fat loss plans for my clients + creating the fat loss content within Move Nourish Shine, there are 3 main questions that need to be answered: ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    1️⃣What's the best way to achieve a caloric deficit?
    You MUST be in a caloric deficit in order to achieve significant fat loss.. it's #science 🤓That means that you need to be consuming FEWER calories than you're burning through exercise, non exercise activities, and by just staying alive. You can achieve that in TWO different ways: - Eating less
    - Moving more
    So we have to decide which one to start with, or maybe a little of both? Like with lots of fitness topics... it depends 🙃
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    2️⃣What are the lifestyle non-negotiables?
    These are *muy importante* when it comes to making fat loss sustainable! If you travel a lot for work, then having a flexible schedule and workouts is key. If you LIVE for Sunday brunch with the girls, we've gotta figure out how to fit that into your plan.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    3️⃣What workouts and nutrition strategy will satisfy questions 1 and 2?
    For example: Do you need a full on 5-day gym program? At-home workouts? A mix of both?
    Do you need to track your protein/fat/carbs every day? Or is mindful eating with some strategic guidelines a better fit? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    I totally know how overwhelming it can be to try to figure all this stuff out on your own! You definitely CAN if you're willing to research your booty off and spend a good chunk of time going through trial + error-- that's what I did at the beginning of my journey 😅
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    But if want to speed up that process and skip over all of the frustration, I've gotchu 🙌🏼 We teach ALL of the science + art stuff in Move Nourish Shine then work WITH you to create your perfect plan. Lucky you, cuz enrollment is OPEN for just a couple more days! Click the link in my bio or go to MOVENOURISHSHINE.COM to apply ✨
  •  2,892  45  30 April, 2019
  • WE’VE GOT 2 OPTIONS FOR BIKINI SEASON. CHOOSE WISELY🔥👙
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Guess what, love? Summer is upon us and we have 2 choices: 👉🏼 rock what we’ve got *while* lovingly striving for our goals
OR 👉🏼 hide, cover up, and beat ourselves up for not reaching our #goalbody yet ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Personally, I was STUCK in the second option, year after year, and it SUCKED the fun out of summer 🥤😩
⠀⠀⠀⠀⠀⠀⠀⠀⠀
But then I learned that feeling confident does NOT mean that you feel perfect. It means that you are choosing YOU, right here, right now.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅ Choosing to eat like you love yourself
✅ Choosing to move like you love yourself
✅ Choosing to think like you love yourself
Oh, and don’t forget to wear sunscreen 😉
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I know that eating / moving / thinking like you LOVE yourself is easier said than done when you’re struggling to even LIKE yourself.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
But you’re not alone in this, babe ❤️
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I created The Move Nourish Shine Collective to teach and support women who are READY to stop chasing the quick fixes and break up with self-sabotage, FOR GOOD, so that they can step into self love and SHINE with CONFIDENCE ✨
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Enrollment is closing THIS WEEK and we won’t be opening again til summer is over, so if you wanna be SHINING with confidence and self-love for #summer2019, MNS is *the move* 👏🏼
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Click the link in my bio to apply and learn all about the program. As an added bonus, everyone that applies this week will be invited to a FREE strategy call with my team ☎️💕
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Feeling your BEST this summer starts with that first step, and I (plus dozens of other incredible women) will walk with you side by side the entire way 👭
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🌟 8 weeks of transformational workshops, nutrition + fitness guidance, and group mentorship sessions
🌟 Exclusive membership into our #ShineTribe of ambitious, like-minded women who can’t wait to cheer you on
🌟 24/7 access to all content, FOREVER
🌟 Convenient + efficient workshops that you can do anywhere
🌟 Variety of training plans including gym + at-home
🌟 Ongoing support + accountability
👉🏼MOVENOURISHSHINE.COM
  • WE’VE GOT 2 OPTIONS FOR BIKINI SEASON. CHOOSE WISELY🔥👙
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Guess what, love? Summer is upon us and we have 2 choices: 👉🏼 rock what we’ve got *while* lovingly striving for our goals
    OR 👉🏼 hide, cover up, and beat ourselves up for not reaching our #goalbody yet ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Personally, I was STUCK in the second option, year after year, and it SUCKED the fun out of summer 🥤😩
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    But then I learned that feeling confident does NOT mean that you feel perfect. It means that you are choosing YOU, right here, right now.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ✅ Choosing to eat like you love yourself
    ✅ Choosing to move like you love yourself
    ✅ Choosing to think like you love yourself
    Oh, and don’t forget to wear sunscreen 😉
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    I know that eating / moving / thinking like you LOVE yourself is easier said than done when you’re struggling to even LIKE yourself.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    But you’re not alone in this, babe ❤️
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    I created The Move Nourish Shine Collective to teach and support women who are READY to stop chasing the quick fixes and break up with self-sabotage, FOR GOOD, so that they can step into self love and SHINE with CONFIDENCE ✨
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Enrollment is closing THIS WEEK and we won’t be opening again til summer is over, so if you wanna be SHINING with confidence and self-love for #summer2019, MNS is *the move* 👏🏼
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Click the link in my bio to apply and learn all about the program. As an added bonus, everyone that applies this week will be invited to a FREE strategy call with my team ☎️💕
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Feeling your BEST this summer starts with that first step, and I (plus dozens of other incredible women) will walk with you side by side the entire way 👭
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    🌟 8 weeks of transformational workshops, nutrition + fitness guidance, and group mentorship sessions
    🌟 Exclusive membership into our #ShineTribe of ambitious, like-minded women who can’t wait to cheer you on
    🌟 24/7 access to all content, FOREVER
    🌟 Convenient + efficient workshops that you can do anywhere
    🌟 Variety of training plans including gym + at-home
    🌟 Ongoing support + accountability
    👉🏼MOVENOURISHSHINE.COM
  •  3,741  52  28 April, 2019
  • Happy freakin FRIDAY 🥳 Anyone else celebrating at the gym?! Double tap + SAVE this full-body workout for later 🙌🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
FULL WORKOUT + TIPS BELOW!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Peep the new @alphalete R6 Revival leggings 😍 BY FAR the best Revivals yet! These launch TOMORROW at 10 AM CST in lots of colors and you can use code “MARIE” to let Alphalete know that I sent you. TY in advance if you do so 🙏🏻😊️
UPDATE: full try-on / review is now available on my IGTV! There is a button to take you there right in my bio. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
THE WORKOUT:
1️⃣ Walking Lunge | 3 sets x 20 steps
👉🏼 Longer strides will help you work more booty vs quads
2️⃣ Incline Bench Press | 3 sets x 8-10
👉🏼 Keep your shoulder blades tucked down and into the pad to protect your shoulders 
3️⃣ Reverse Grip Pulldown | 3 sets x 8-10
👉🏼 Keep your chest tall and only pull down to your collar bone
4️⃣ Barbell Hip Thrust | 3 sets x 12
👉🏼 Core tight (rib cage down) and chin tucked at all times. Watch my hip thrusts 101 YouTube video with @bretcontreras1 for more help!
5️⃣ Rope Face Pull | 3 sets x 12
👉🏼 Try to drive elbows OUT instead of back to help isolate rear delts
6️⃣ DB Lateral Raise | 3 sets x 10
👉🏼 Personal preference, but the staggered stance helps me recruit more of my middle delt vs front
7️⃣ Lying Leg Curl | 3 sets x 10
👉🏼 Drive your hips into the pad before each rep ⠀⠀⠀⠀⠀⠀⠀⠀⠀
This was kinda fun 🙆🏼‍♀️ I know it’s been a minute, but if you want to see more workouts on my page, be sure to LIKE and SAVE this one 💕 .
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#selfconfidenceissexy #selfloveclub #celebratingmybody #strongnotskinny #strongher #alphalete #strengthfeed #lowerbody #fullbody #mindsetshift #selflovejourney #fullbodyworkout #bootygains #workoutroutine #Onlinecoach #bootyworkout #gluteworkout #girlgang #girlswholift #goaldigger #neversettle #foodcoach #wellnesswarrior #goldsgym #selflove #selfcare #grindgang #instafit #girlswholift #weightlosscoach
  • Happy freakin FRIDAY 🥳 Anyone else celebrating at the gym?! Double tap + SAVE this full-body workout for later 🙌🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    FULL WORKOUT + TIPS BELOW!
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Peep the new @alphalete R6 Revival leggings 😍 BY FAR the best Revivals yet! These launch TOMORROW at 10 AM CST in lots of colors and you can use code “MARIE” to let Alphalete know that I sent you. TY in advance if you do so 🙏🏻😊️
    UPDATE: full try-on / review is now available on my IGTV! There is a button to take you there right in my bio. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    THE WORKOUT:
    1️⃣ Walking Lunge | 3 sets x 20 steps
    👉🏼 Longer strides will help you work more booty vs quads
    2️⃣ Incline Bench Press | 3 sets x 8-10
    👉🏼 Keep your shoulder blades tucked down and into the pad to protect your shoulders
    3️⃣ Reverse Grip Pulldown | 3 sets x 8-10
    👉🏼 Keep your chest tall and only pull down to your collar bone
    4️⃣ Barbell Hip Thrust | 3 sets x 12
    👉🏼 Core tight (rib cage down) and chin tucked at all times. Watch my hip thrusts 101 YouTube video with @bretcontreras1 for more help!
    5️⃣ Rope Face Pull | 3 sets x 12
    👉🏼 Try to drive elbows OUT instead of back to help isolate rear delts
    6️⃣ DB Lateral Raise | 3 sets x 10
    👉🏼 Personal preference, but the staggered stance helps me recruit more of my middle delt vs front
    7️⃣ Lying Leg Curl | 3 sets x 10
    👉🏼 Drive your hips into the pad before each rep ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    This was kinda fun 🙆🏼‍♀️ I know it’s been a minute, but if you want to see more workouts on my page, be sure to LIKE and SAVE this one 💕 .
    .
    .
    .
    .
    #selfconfidenceissexy #selfloveclub #celebratingmybody #strongnotskinny #strongher #alphalete #strengthfeed #lowerbody #fullbody #mindsetshift #selflovejourney #fullbodyworkout #bootygains #workoutroutine #Onlinecoach #bootyworkout #gluteworkout #girlgang #girlswholift #goaldigger #neversettle #foodcoach #wellnesswarrior #goldsgym #selflove #selfcare #grindgang #instafit #girlswholift #weightlosscoach
  •  2,929  64  26 April, 2019