Lauren | NASM Certified Personal Trainer
daily motivation
I help women build confidence & strength
This was 2 days ago & today I almost collapsed getting out of bed… so if you need a good challenge, try this out 🥵🔥
4 x 20 leg press
4 x 20 leg extensions
SS with 4 x 20 walking lunges
4 x 12 hack squat (or belt squat)
4 x 12 RDLs
4 x 12 hamstring curls
4 x 12 hip abduction machine
3 x 25 calf raises
Also Sam quit near the end so I finished by myself hehe let me know if you try this out 😜 apply for 1:1 workout and nutrition coaching in biioo
Hiking photo dump from last week 🥾🌲🌎⛰️ this was my favorite hike I’ve done so far!!
Comment your favorite mountain below if you’re a fellow hiker. 👇🏻🤎
When you focus on the good, the good gets better 🌞💗
pumpkin mug cake recipe 🎃✨🍂
(macro-friendly & delicious)
+ gluten-free, paleo, nut-free
2 tbsp (15g) coconut flour
1/4 cup (62g) pumpkin purée
1 egg
1 tbsp date syrup (or sweetener of choice - stevia, monk fruit, maple syrup, etc)
1 tsp vanilla extract
1 tsp pumpkin extract (optional)
1 tsp pumpkin spice
1 tsp cinnamon
1 tsp baking powder
1 tbsp apple cider vinegar
semi-sweet chocolate chips (optional)
Grease microwave safe mug or bowl with coconut oil. Mix all ingredients together in the mug or bowl.
Microwave for 1.5 to 2 minutes. Keep an eye on it as it will rise up.
✨ ICING ✨
2 tbsp powdered sugar
A tiny splash of almond milk
(you can also add plain greek yogurt or a little bit of protein powder to the icing or mix to get some more protein)
Combine & drizzle onto the mug cake when it comes out + top with cinnamon or cinnamon sugar. 🤌🏼👩🍳
⭐️ PRO TIP ⭐️
Add some semi-sweet or dark chocolate chunks or chips to it and mix in.
ENJOY!! Save this yummy fall recipe & let me know if you try it.
Apply for 1:1 fitness & nutrition coaching in bioo (limited spots) 💗
MACROS for mug cake (with icing)
295 calories
Carbs - 46g
Fat - 7.6g
Protein - 10g
If you wanted to lower the calories & carbs by 60 calories & 15g carbs, swap the date syrup out for a zero calorie sweetener. 😁
I know how intimidating it can be to try new equipment in the gym, but just remember we all started somewhere & most people are more likely to be willing to help you if they see you struggling. Most of the time people are minding their own business, but if they are watching they most likely aren’t judging!! 💗
YOU GOT THIS! Follow for more gym tips & content. Apply for 1:1 coaching in bio. I’d LOVE to help you build confidence inside and outside of the gym. ☺️
NOT a before & after ❎ these pictures are only seconds apart
First pic: posing & flexing, taken at a good angle
Second & third pic: not posing, not flexing, just relaxing
Next time you find yourself comparing your body to somebody else’s or picking apart your perceived flaws, remember that your body is NOT meant to look “perfect” at every angle.
Bodies are meant to bend, move, dance and shake all around 💃🏼
Stop striving to meet unrealistic beauty standards and start loving the beautiful skin you’re in. 💗
❤️❤️
What are your favorite training shoes? ⬇️
Follow for more gym tips.
Love
3 common mistakes people often make when they first start working out ❌🙅🏻♀️
Did any of these surprise you?
❤️💕
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How do you build confidence in the gym? You keep showing up. Day after day. Confidence comes from repetition. Stop doubting yourself & get out there and chase your goals. 🤗 Apply for 1:1 coaching in biiioo, I’d love to help you get started on your fitness journey or take it to the next level 💪🏼 #fitnessjourney #fitnessmotivation #gymrat #gymmotivation #gymbeginner #fitnesscoach
#fitnessjourney #fitnesstransformation #gymprogress #onlinefitnesscoach #womensfitness
#coreworkout #absworkoutroutine #abworkoutvideos #workoutmotivation #workoutroutine #gymmotivation
#healthydessert #vegandessert #sugarfreedessert #dairyfreerecipes #veganrecipes
👻 hip thrusts 👻 db RDLs (not recorded) 👻 pendulum squats 👻 box squats 👻 cable kickbacks for kasey & step-ups for me 👻 lying leg curl (not recorded) Friends that lift together, stay together 🤪 tag your workout bestie & try this leg day!! #legday #legdayworkout #workoutmotivation #gymworkouts #fitnessmotivation #FitnessRoutine
2 of my favorite exercises to add to your next push day! 💪🏼 my upper body feeling strong lately 😝 1:1 coaching in bioo 💕 #shoulders #supersets #pushdayworkout #shoulderworkouts #tricepsworkout #armworkoutsforwomen
#warmup #legday #legdayworkout #fitnessmotivation
#thetoxtechnique #thetoxboston #lympathicdrainage #lympathicdrainagemassage #massage #immunesupport #inflammationrelief #snatchedwaist #detox
If you’re ready to look and feel your best before this year comes to an end… let’s start today & I’ll help get you there! I know it can be overwhelming knowing where to start with so much information out there… that’s where I come in to guide you & be your hype woman & coach!! ☺️ Link in my bio to apply for 1:1 coaching with me (limited spaces so apply now) 🩷 #clienttransformation #fitnessjourney #weightloss #weightlossjourney #fatlossjourney #musclegain #gymgirl #fitnesscoach #fitnessmotivation #fitnesscommunity
#weightloss #fatlosstips #musclegrowth #caloriedeficit #fatlossjourney #personaltrainer #FitnessMotivation
When you don’t feel like working out… you gotta be your own hype man!! Or get yourself a coach to motivate & hold you accountable. 💪🏼 #morepassion #funnygymvideos #gymrelatable #gymhumor #gymcomedy #fitnessreels #fitnessmotivation #fitnesscoach #fitnessjourney
Some ideas: 🤍 general gaos chicken bowl with broccoli & rice 🤍 Korean beef bowl with kimchi, rice, carrots 🤍 ground turkey taco bowls with salsa & guac 🤍 chicken meatballs with marinara & chickpea pasta 🤍 cottage cheese alfredo with chicken & broccoli 🤍 teriyaki chicken & rice bowls 🤍 honey garlic salmon with rice & green beans 🤍 garlic sesame tofu & rice bowls with edamame Hope this helps!! Apply for 1:1 fitness & nutrition coaching in biooo💕 #mealprep #mealprepideas #dinnerideas #healthyinspo #healthyeating #healthylifestyle #fitnesstips #nutritionmatters
Upper body vs leg day 🥵😂 I feel like a powerful a$$ bitch on leg day, but my upper body be falling behind 🥲 slowly but surely catching up. #gymrelatable #gymgirls #fitnessjourney
The struggle is real 😅 The key is making a little wedge between your feet! #gymgirlproblems #gymrelatable
#kneepain #quadsworkout #injuryrecovery #injuryprevention #fitnessjourney #legday #fitnessroutine #warmups #stretchingroutine
This was 2 days ago & today I almost collapsed getting out of bed… so if you need a good challenge, try this out 🥵🔥 4 x 20 leg press 4 x 20 leg extensions SS with 4 x 20 walking lunges 4 x 12 hack squat (or belt squat) 4 x 12 RDLs 4 x 12 hamstring curls 4 x 12 hip abduction machine 3 x 25 calf raises Also Sam quit near the end so I finished by myself hehe let me know if you try this out 😜 apply for 1:1 workout and nutrition coaching in biioo #legday #legdayworkout #gymworkouts #workoutroutine #fitnessmotivation
Pretending your trainer is funny so you can rest longer in between sets 🤣 #gymhumor #gymcomedy #fitness #gymreels
I’ve had a few people ask me my top tips for growing the glutes lately so here are some of my favorite exercises! ❤️ If you’re looking to grow the 🍑 you’ll also have to be eating lots of food to fuel the gains, aim for between 0.8 - 1.2g of protein per lb of bodyweight. 💪🏼 Exercise and nutrition go hand in hand! 😚 if you need help figuring out what to eat and what workouts to do, fill out an application to work with me 1:1 in biiio❣️ #glutes #glutegrowth #legdayworkout #legday #fitnessroutine #gymworkout #fitnessmotivation
Push-up variations you can try 💪🏼 #beginnergym #pushups #workoutroutine #gymmotivation #fitnessjourney #personaltrainer
Hack squat form tips ❣️ Follow for more form tips & comment what exercise you want to see next 👇🏻 apply for 1:1 coaching in biiiooo 😚 #hacksquat #formtips #gymtips #fitnessjourney
Did you know this? 👀 if the 5 lb jump is too much, you can add a 2.5lb plate! Save & let me know if you try this out sometime! #gymtips #gymlifehacks #lifehacks #progressiveoverload #gymreels #fitnesstips #fitnessjourney #gymlife
7 tips for overcoming lack of motivation❣️ If you wanna try tip #4, I’d LOVE to work with you to reach your goals :) message me “ready” or apply in biooo 😇 You can’t rely on motivation to reach your goals, that’s when your discipline will be tested! Here are some tips to help overcome those days where it’s harder to get out of bed. Try to recognize the difference between the days when your body NEEDS rest vs the days you need a little PUSH. 😇 #fitness #motivation #discipline #gymtips #motivationaltips #motivationalquotes
Turkey bacon egg bites 🤌🏼 high protein breakfast meal prep Recipe to make 12: 🤎 8 eggs 🤎 1/4 cup cottage cheese 🤎 a few slices of turkey bacon (cooked & chopped) 🤎 salt & pepper 🤎 1 cup of spinach chopped (or your fav veggie) 🤎 optional: add cheddar or Mexican cheese Preheat oven to 350 and spray muffin tin so they don’t stick. Heat a skillet over medium & cook turkey bacon as directed & chop into bite size pieces. Add your eggs, cottage cheese, salt & pepper to a mixing bowl and whisk until smooth. Now you can either add the turkey bacon, spinach and cheese to the egg mix or just drop about 1 tbsp of each into the muffin tin and pour the egg mixture on top. Fill the tins about 3/4 way full as they will rise. Bake for 18-20 minutes until center is just set. If you overcook them, they will be too dry. Let cool & enjoy! Store in an airtight container in the fridge for up to 5 days. Just microwave for 45-60 seconds to reheat. #healthybreakfastideas #recipes #healthyrecipes #healthylifestyle #healthyeating #balancedbreakfast #breakfastmealprep #mealprep #mealprepping #mealplanning
Anybody else get the ick from certain foods after eating them so often? for me, it’s always eggs and chicken on constant rotation. 🥲 Looking for healthy and fun, new recipes to try? Check out my Pinterest board in biioo 🔗 and apply for 1:1 coaching for personalized nutrition planning with macros and recipes #chicken #gymrats #gymhumor #gymcomedy #gymrelatable #fitnesslife
Form tip! A lot of my clients come to me saying they feel cable kickbacks more in the standing leg which is using muscles to stabilize you so it’s normal to feel it working a little bit, but here are some tips to improve your mind muscle connection in the working leg! 🙌🏻 Struggling with nutrition, motivation or knowing where to start? Apply for 1:1 coaching with me in bioo! 💗 #formtips #glutemedius #cablekickbacks #legdayworkout
Snickerdoodle protein balls 🤌🏼 You can use any nut butter you like for this, but I like using peanut butter or vanilla or coconut almond butter best. Save & try this out! #nutrition #protein #proteinballs #healthysnacks #healthylifestyletips
I love Trader Joe’s seasonal items so much 😆🍂🙌🏻 Comment if you have any other recommendations on what else I should try next!! ⬇️ #traderjoes #traderjoesfinds #traderjoeshaul #traderjoeslist #fallfood #fallvibes #pumpkinspice #foodiegram
Not a replacement, but it sure does help 😌 #gymlife #gymrat #gymrelatable #gymreels #fitnessmotivation #fitnesscomedy
the evolution of how phones get treated at the gym 🤣 let me know if you’ve ever done any of these 👇🏻 #gymlife #gymcomedy #fitnesshumor #gymrelatable #gymrat #fitnessreels
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