Sometimes I over think. What to do? Just do something is the motto. This workout was under 30 minutes and hit all the major movement patterns. I felt SO much better after.

Louie. Louis. Lou. Deets. Beep. Boy. Mr. Meowskevitch. You were and are so many things to me and Ian Malli. There is a giant kitty hole in my heart. The day we took you home (first pic) was one of my favorite days and losing you was the worst. I can’t believe I have to wake up with out you. The term cool cat was coined for cats like you 😎Scaling every high surface, fetching mouse footballs, mesmerized by a Luna Moth for days, making music, reading in the nook, the list is endless. I wish our time together was infinite and you’ll always be a part of me,my sweet boy. Rest easy forever kitten 💕

Hasta luego, Puerto Vallarta 🥂

Landmine squats are a great way to move some weight without unwanted stress on cranky joints!

Bob calls this “elephant ballerina”. 😂Elephant ballerina is a great exercise for almost anyone! Hip stability and core!

Left side love! Lefty pushed through 90lb split squat today. 😳 It’s not always pretty, but those sticky spots are where so much growth happens. Go ahead struggle a little! 👊

Left side love! Not my strong side, but getting more balanced! When I first started strength training I was SUPER imbalanced and it was a struggle to want to do unilateral exercises. ⁉️ Don’t like an exercise or not very good at it? ➡️Probably need to do it 🙃 All within reason though, sprinkle the not so fun stuff with a bunch of stuff you do like. I want you to like training overall 💪

Ellen crushing some power moves and core 💪 Do you include power moves in your training? • Difference between strength and power? Strength ➡️ how much resistance I can move. Power➡️ How quickly I can move through resistance. 🚶‍♀️Life Example: I have the strength to walk across the street. Do I have enough power to walk quickly enough to not get hit by traffic? 🚘

Hustling some sprints on the assault bike 10/20x8. Yup, it’s 10 seconds of WORK, so hustle! Do you lean towards endurance or sprints? Both are good for you. I gravitate to sprints because I’m better at them, which most likely means I should try a little more endurance 🙃

Kristy is the poster child for consistency. Officially one year since she started training and she has made tremendous progress 💪

Working on my weakness. Anti-extension and anti-rotation core both rolled into this challenging exercise. 🚨 This is an advanced exercise. Be sure to master the front plank first before progressing 👊

Kettlebell swing form comes in handy 😉 Hinge those hips, engage that core!

Left side love again ❤️ There is always a side, an exercise, a muscle that is harder; that’s the one ya need to do 😉

🌟 Krista shining like a star with @stickmobility Stick mobility isn’t just a great mobility tool, but also helps with grooving proper movement patterns and enhancing motor control.

Not a PR. Not very interesting. Most of the work you do to get to your goals will be simple movements with moderate intensity on repeat. 🙃

Left side love! My natural instinct would be to post my stronger right side 🙄BUT, the struggle is where progress is made, so here ya go.

🚨 PSA: learning new things is extremely beneficial 😆💪 • Not only is Chris learning new skills in his workouts, but he is learning to FLY!!!✈️ • #learnnewthings #workout #keepmoving #unilateraltraining #personaltrainer #madisonct #ctshoreline

Closer to Free Ride ✅ ❤️ • #ctfride #fcancer #cancerfundraiser #ctshoreline

Food for thought: if you’re strong on one leg, you’ll surely be strong on two 🤔 • #strongwomen #unilateraltraining #singlelegsquat #singlelegdeadlift #singleleghops #keepmoving #personaltrainer #ctshoreline #madisonct

Matt crushing some goblet squats I’m a big fan of the goblet squat. 👉Promotes good form 👉Back friendly 👉Translates well to everyday life (functional 😉) • #gobletsquat #keepmoving #progress #ctshoreline #madisonct #westbrookct #oldsaybrookct #personaltrainer

How to get a full body workout every time: 👉Hit the major food groups. I equate putting together a workout like putting together a well-balanced meal (everything relates to food for me 😂) I like to program this way because life isn’t linear. If you get off routine you know you’ve covered all your bases. 😉 Examples shown here: 🍑 Hip dominant: Dead-stop swing (other examples: Deadlift. Glute bridge. Hip Lift.) 💪 Pull: TRX row (other examples: dumbbell row. Pull down. Pull up) 🦵 Knee dominant: lunges (this is a hybrid hip and knee. Other knee include lunge and squat variations) 👙Core: Deadbug (other examples: carries. Planks.) 🏃‍♀️ Conditioning: battle ropes (other examples: sprinting. Assault bike. Ski erg) • #fullbodyworkout #workoutideas #keepmoving #personaltrainer #exerciseprogram #ctshoreline #madisonct #trainsmarternotharder

Fun conditioning! Maybe I thought it was more fun than they did? 🤔 • #familyworkout #athometraining #keepmoving #madisonct #ctshoreline #personaltraining

No equipment? No problem! Just get moving! • To challenge yourself with bodyweight exercises: 🧠 Try mentally challenging exercises like the Turkish get up or bear crawl variations. 🧨 Add explosiveness, as seen here with the skater.

🚴 Logging some bike miles for Closer to Free Ride! 💪 Help me raise funds to support cancer research and those battling 💰 Click the link in bio to donate • #closertofree #bikeride #ctshoreline #fundraiser

So long for now, Miami. Jet skis, art, great food, and old friends, we had a blast ☀️❤️☀️.

Stayin’ movin’ the best I can 😉 • I used to get frustrated if I didn’t have a full 60-90 minutes to dedicate to a workout. Now…I do some basic movements in moderately challenging manor for 20-30 minutes if that’s all I’ve got. I’ll tell ya, it feel waaay better than 0 minutes. • • #ctshoreline #madisonct #keepmoving #progress #strongwomen #pullups

Jackson loves push-ups! Do you?! 😆💪 • #pushups #bodyweightworkout #ctshoreline #westbrookct #madisonct #keepmoving #progress

I don’t think any of my clients are as happy as I am with the arrival of the assault fitness bike 😆 • @assaultfitness #metabolicconditioning #ctshoreline #madisonct #keepmoving #progress

So cool! First day with the AnCore! • Trying out just a couple of simple, staple moves that feel great! • Variation in pulling motions was so challenging during Covid lockdown. This is a great mobile tool for pulling variations. I got this sliding rack mount, but there are other easy racking options. • Pulling variation shown here: classic 1/2 kneel pull down 😉 • Also shown: Standing Anti-Rotation Press. • Looking forward to playing around with the AnCore 😀 • @ancoretraining #ctshoreline #madisonct #strengthtraining #keepmoving #progress #strongwomen #trainwithoutlimits

🌟 Shout out to Chris! 🌟 He’s maintained consistency all through lockdown and beyond! He’s lost body fat and gained strength and learned a lot about fitness along the way. • Way to go Chris! Keep it up 👊 • #ctshoreline #madisonct #deadlift #strengthtraining #progress #keepmoving

Working on another weakness! Anti-extension AND anti-rotation core. This kind of exercise takes a LOT of focus for me. • The object in this type of exercise is to fight the urge to rotate your torso and arch your back. Super duper tough for me. • What are some exercises that make you have to really concentrate? • #antirotation #antiextension #core #myweakness #ctshoreline #madisonct #landmineworkout #strongwomen

Working on my weakness :Hip Rotation. Yes, I have imbalances too 🤨 • We all like to do what we are good at. • It takes a lot of effort, physically and mentally to work on stuff we aren’t so strong at. That’s a lot of why folks hire me 😉. First, to assess the things that are weak and second to work on those findings along with a mix of things you’re good at and are fun. • #ctshoreline #functionalrangeconditioning #frcms #hiprotation #controlledarticularrotations #controlyourself

Side plank variations! 🚨 Master the basics before you advance. 🚨 • If you’ve been side planking awhile and you need a challenge try adding some other variation👇 • These are just a few of the many ways to change up your side plank 😉 • •shoulder rotation •leg raise •Copenhagen • 👉the key to all these variations is to maintain tension and stiffness in the core and not allow the hips to sag or back to arch. • Any of these variations can be done on the forearm. • • #ctshoreline #progress #sideplank #core #madisonct

Small incremental changes built up over time=large longterm results! This is TRUE for EVERYTHING! Exercise, diet, playing music or sport, saving money… The past few months I revamped my breakfast and I am soooo satisfied with this combo! 17G of protein without eggs! 🤯 *1/2 cup Ezekiel cereal *1/4 cup walnuts *1/2 cup ripped milk *handful (or more 😉 of berries) * * * #breakfastideas #wellbalanced #yummy #ilovefood #farmfresh

I’m a big fan of eccentrics 👌 (sloooow during lengthening phase of movement) Spend more time under tension. Control Yourself. That is all. • #fitness #keepmoving #strongwomen #eccentrictraining #controlyourself

💪TEAM (Together Everyone Achieves More) fit online virtual workouts now available! 👉If you’re interested in virtual workouts email teamfitonline2021@gmail.com to be added to the list. It’s free for now, so try it out! ALL welcome! 45 minute classes. • I’ll be doing: ☀️ Mon morning movement: 6:45am 🏃 Mon lunch break Hiit & strength: 1pm 💃 Friday: DANCE 4:30 • #virtualworkout #zoomworkout #team #strongertogether #keepmoving

Last Body Jam @funktionfit tonight ❤️ • #lesmills #onetribe #lesmillsbodyjam #herecomesthesun

Have some extra sugar to burn? Join me tomorrow on zoom for The Monday Morning Motivation Movement😊 • 45 minute bodyweight workout 6:45am $10 Zoom • 👉DM your email for the link #mondaymotivation #zoomworkout #bodyweightworkout #mondaymornings

4pm Today! Zoom. 45 minutes. Dancing 💃 🕺 • #zoomworkout #dancefitness

Be your own hero 🦸‍♀️ 🦸‍♂️ Start your week with me tomorrow: The Monday Morning Motivation Movement. 👉6:45am. 45 minutes. $10. Zoom. 👉Link in bio. • #zoomworkout #bodyweightworkout #mondaymornings #mondaymotivation #keepmoving

🎶 Dancin’ is what you do 🎶 Join me for a FREE virtual dance class! 👉10am! 👉50 minutes. 👉Zoom. 💃 DM me your email so I can send you the link! • • #snowstorm #snowday #dance #athomeworkout #zoomworkout

☀️ The Monday Morning Motivation Movement. ☀️ 6:45am. Zoom. 45 minutes. • No equipment necessary. Link in bio to sign up 💪 Be sure you enter your email to receive zoom link. • #mondaymornings #mondaymotivation #zoomworkout #bodyweightworkout #gratitude #staysafe #stayhealthy

You got this! Start the week with me. Start the week with movement. Start the week with gratitude. 👉6:45 am. 45 minutes. $10. No equipment necessary. Zoom. 👉Link in bio to sign up. 💪You got this! • #mondaymornings #mondaymotivation #themondaymorningmotivationmovement #zoomworkout #keepmoving #stayhealthy #staysafe

Monday’s are like a freshly sharpened pencil 🤔🤓 • Treat yourself like the sayings on these pencils and join us tomorrow morning for The Monday Morning Motivation Movement: 6:45 am. 45 minutes. $10. • 👉Link in bio. Be sure to include your email for zoom link. • #mondaymotivation #mondaymornings #mondayworkout #themondaymorningmotivationmovement #selfcare #zoomworkout #onlineworkouts #bodyweightworkouts

Jump into the week with me tomorrow morning (yes, I am that corny 😉) at 6:45 am for The Monday Morning Motivstion Movement. DM me your email for the zoom link! • 45 minutes. $10. • Start the day (and week) with movement and gratitude. • #zoomlife #athomeworkout #bodyweightworkout #staysafe #gratitude #mondaymotivation #movement

Are you as nice to yourself as you are to your friends & family??? • This book was in part the inspiration for The Monday Morning Motivation Movement. • What is the Monday Morning Motivation Movement? ✅45 minute workout via Zoom. Every Monday 6:45am est during Covid winter. ✅A positive start to the day and week. ✅A time and place to practice and share gratitude. • Join us! Link in bio. • @taraschuster #gratitude #zoomlife #mondaymornings #motivationmondays

What is The Monday Morning Motivation Movement? Glad you asked 😊 • ✅45 minute virtual workout via zoom. Combining mobility, strength, and conditioning with no equipment necessary. ✅A commitment to a positive start to the week and staying motivated through a Covid winter. ✅A time and place to feel connected and grateful during a time we may be feeling anxious and disconnected. • 👉How do I participate? DM me and make sure I have you’re email! • 👉When? Every Monday morning at 6:45am EST through winter. • @perform_better #keepmoving #staysafe #bodyweightworkout #practicegratitude

🙋🏻‍♀️Hey again! Join me tomorrow at 6:45am! $10. 45 minutes. Take on the winter one Monday at a time. 🚨 Must have info by 8pm tonight 🚨 • 👉How? Make sure I have your email!!! Either DM your email or sign up through this link in bio. • 👉What? 45 minute workout. A time and place to set a positive tone for the week and feel connected. • 👉Why? Keep your body moving. Be a part of a community. Tackle a Covid winter together.

🙋🏻‍♀️I’m excited to announce I am starting a zoom program. Yes, this is a 45 minute workout, BUT, it’s also a way for us all to tackle quarantine together ONE MONDAY at a time! Join me tomorrow morning 6:45 am. DM with any questions. 👉Link in bio to sign up. You’ll then receive an email with the zoom link.

Today was one of those days I NEEDED a workout, but wanted it to be quick. Not every session needs to be a full hour. All you need is one dumbbell! Mine is from @perform_better • ***video sped up*** • Single Dumbbell Complex: • 1. I warmed up with some foam rolling, dynamic stretching, and power/core exercises to get things ready. (10 minutes max) • Set a timer for 20 minutes and repeated 6 reps of the following: (all on right, then all on left) • Single arm dumbbell clean Single arm dumbbell snatch Offset squat Single leg deadlift hold with row Lateral Lunge Reverse Lunge with overhead press • • #keepmoving #dumbbellworkout #complex #lunges #getoutside #progressnotperfection

#challengeaccepted 🖤 #womensuportingwomen Thanks @nicolecharms and @jdestef for the nomination🖤

⭐️ Exercise Programming⭐️ (For the most part) My own workout and the workouts I program for clients include the major movement patterns every session. • Push Pull Hip Knee Core • The exercise selection for each category is based on the individual. • For example: I might choose a Floor Press (shown here) for a client with a history of shoulder issues and is unable to bring their shoulder to full overhead extension. • *note on for the most part*- If someone has pain in a particular movement pattern, we don’t do it. We work around it. • • Starting an exercise program can be overwhelming. If you’re thinking about how to get started, drop me a message 😊👊 • • #getmoving #keepmoving #trainsmarternotharder #deadlift #floorpress #stepup #pullup #plank #strongwomen #exerciseprogram #exerciseplan

Perfect outfit from @bellaperlina for a hot day outside 👌 Super light pants! • The shop is closing soon 😢. Head to downtown Madison and check out what they’ve got! • #shoplocal #summerdays #newoutfit #playoutside #winetime

Another spotlight on Chris because damn he’s been working hard! Because we have worked on mobility, (as seen in yesterday’s video) Chris has seen great strength progress. • Bottom line: You can’t build a home without a foundation. Learn to control your body and all it’s ranges of motions and the strength will follow. • • #controlyourself #kettlebellworkout #row #strength #progress #keepmoving #ctshoreline

🚨 Shoulder Health!!! Chris rockin’ some prone shoulder CARs (controlled articulations rotations). • Moving the joint through all of it’s ranges of motion to keep all of it’s ranges of motion 😉 • • #cars #shoulderhealth #shouldermobility #controlyourself #outdoorworkout #frcms #summertime #statepark

L is for Lulu 😍 • • • #summernights #madisonct #ctshoreline #beachwalks

Water therapy. Is that a thing? 🤷🏻‍♀️ • • • #kayak #summer #ctshoreline #water #sundayfunday

@funktionfit Facebook Live! 7:30 am. • 30 minutes. • Some mobility. Some cardio conditioning. • • If you can’t join us, give this 90/90 a try 😀 • #ctshoreline #mobilitymonday #hipmobility #controlyourself #dogsofinsta #keepmoving #bodyweightworkout

Move with me at 7:30 am. Facebook Live @funktionfit . You’ll stretch, you’ll sweat, You’ll be ready for your day! • For more fitness content, follow me @cc.fit.ct • • •#facebooklive #athomeworkout #bodyweightworkout #keepmoving #mobility #core #controlyourself #ctshoreline

Monday Mobility at NOON with me @funktionfit Facebook Live!!! • For all fitness, follow @cc.fit.ct 😎 • #mobility #mondaymotivation #hips #keepmoving #athomeworkouts #photobomb #dogsofinstagram #pitbulllove #ctshoreline

Despite the aggressive wind, I had a great workout at the track today. If you are into fitness, follow me @cc.fit.ct • I love using my @lebertfitness bar for pushups and rows, but you can do the pushups without the bar and you could either try to use the bleachers for a row or swap out another exercise (like a prone T) • • #trackworkout #outdoorworkout #bodyweightworkout #keepmoving #justmove #run #push #pull #core #ctshoreline

👋 Transitioning my fitness content to it’s own page. Give me a follow if you like movement stuff @cc.fit.ct • The single leg deadlift=my personal most challenging exercise. • 🦶 My feet are flat and it takes a TON of concentration to grab the floor with my foot and not let my arch collapse (you can probably see my foot fighting in this video) • I know many of you are probably cringing at the close proximity of that KB to my bare foot😬. Not to worry, you don’t need any weight to do this exercise. • 🔑 Points 👉Grab the floor with your foot (feel pressure in your heel, big toe, and little toe) 👉Keep a soft knee 👉Hinge at your hip and keep the hip of your extended leg square to the floor 👉Keep a tight core and a pulled back chest (don’t let your upper body dump down) • ⚠️If you are unaccustomed to being barefoot, build up your capacity steadily. Start off with just 2 sets of 5 ea leg (bodyweight) and then proceed with the rest of your workout in shoes. • Give it a try and let me know if you find this exercise as challenging as I do 🙃 • • • #singlelegdeadlift #kettlebellworkout #bodyweightworkout #athomeworkout #unilateraltraining #hiphinge #ctshoreline #funkyfit #barefoot @funktionfit

That’s me!!! Today. FACEBOOK LIVE. Noon. • We’ll be working on moving through basic ranges of motion of your major joint capsules and emphasizing opening the hips. • • #mobility #motivationmonday #justmove #keepmoving #takeabreak #funkyfit #ctshoreline

When a rainy day calls for bright flowers. @marfloral curbside pickup. 😁

🙋🏻‍♀️Transitioning my fitness content for it’s own page. Give my page a follow @cc.fit.ct if you’re interested in movement. • Bodyweight workout! • Get your body warmed up (warm-up explained in two previous posts to this😉) • ⏱ Set a timer for 20 min. Repeat as many rounds of these 5 exercises. • ***These videos are sped up. DO move at a quick pace, but DON’T rush, and keep good form.👊 • • • #bodyweightworkout #athomeworkouts #outdoorworkout #plank #jump #squats #keepmoving #justmove #ctshoreline

🙋🏻‍♀️Working on transitioning my fitness content to it’s own page. If you’re into this stuff, give me a follow @cc.fit.ct . • Warm-up continued: • After foam rolling and stretching I usually do a few activation exercises. This could include bodyweight, isometrics, or bands. Basically, I use this section to get my body “talking” to itself. • • After rolling, stretching, and activating, I like to elevate my heart rate. • • My choices are dependent on what the focus of my strength training for the day looks like. ( see written workout in last photo) • • Today I was focusing on hip dominant and pulling exercises (trying something new 😉), so my activation and explosive work focused on hips and back muscles. • • • #warmup #athomeworkouts #cars #minibands #skaters #squats #ski #explosivetraining #activate #heartrate #shouldermobility #glutes

🙋🏻‍♀️Transitioning my fitness content to it’s own page. Give @cc.fit.ct a follow, if you’re into this stuff. • 🧐What’s “warm-up” mean? • • 👉Foam roll (should take 5 min) • 👉Movement preparation- mobilize and stabilize. • 👉There’s a 3rd part to “warm-up” which includes increasing body core temperature...coming in a post soon. • #foamroller #mobility #stretch #warmup #getmoving #justmove #athomeworkouts #ctshoreline

🙋🏻‍♀️Working on transitioning my fitness content to it’s own account. If you like the fitness stuff, give me a follow @cc.fit.ct 😁 • ☀️ Thoroughly enjoying this remote spot at Hammonasset. • For this workout you’ll need one weight (kettlebell or dumbbell) and a sturdy surface (about knee height) • • Get yourself warm. Some rolling (if you have one). Some dynamic stretching. • • 10 reps ea exercise. 4x • *** if using a picnic table 👉check that it it secure 👉check for splinters- you may need to put a mat down for push-ups. You also can swap out regular push-ups. 👉you can always substitute squat jumps for box jumps if you don’t feel comfortable. • #outdoorworkout #becreative #picnictable #stepup #row #boxjumps #plank #explosive #pushups @funktionfit

I am transitioning my Instagram fitness content to it’s own page. Give me a follow if you’re into movement @cc.fit.ct • 🦶 Feet and ankle work! As requested by @meggielukes 😉 • 🧐Why pay attention to my feet and ankles? • 👉The majority of our movements are produced from the ground up. Something off with your feet, you’ll likely feel it elsewhere up there kinetic chain. • For me: my flat feet cause my ankles and knees to cave inward. The toe stuff is tough for me. I don’t have great strength and control, but I’m working on it 🤓 • • • #kineticchain #anklemobility #toestrength #archsupport #flatfeet #workonit #justmove #keepmoving #athomeworkout @funktionfit

Maybe you’re sitting more than usual? Maybe you’re moving more than usual? Either way, some stretching is surely needed. • Start off with trying a 1 minute hold for each of these (each side for the hip stretches). • ***this bench was a little high for me, a bed or arm of a sofa would work just fine. • • • #stretch #hipstretch #moveeveryday #justmove #athomeworkout #outdoorworkout

Bodyweight workout 😎 If you keep a good pace, this should get the heart rate up ❤️ • Get yourself warmed up. Some rolling. Some dynamic stretching. • 👇5 exercises. 5 reps each. 10 rounds. • Four square: front, back, left, right 5x and front, back, right, left 5x. • Skaters: 5 ea: focus on explosiveness and sticking your landing with a bent knee. • Bear sit out: 5 ea: always return to bear position (core engaged). Avoid the urge to speed. • ATW lunges- 1 rep= forward, side, and back. Keep lifted chest and tight core. • Plank with hip slap: 5 ea hip. Focus on stability. No weeble wobbles. • • • • #mondaymotivation #bodyweightworkout #lunges #plank #skaters #keepmoving #athomeworkout #outdoorworkoutvideos

Craving opening up those shoulders? • For these exercises I am using a @perform_better mini band. • Focus for all these exercises👇 • ✅Rib to hip connection (aka an engaged core) • ✅Shoulder depression and retraction( aka push shoulder down from ear and wrap shoulder blade around spine) • • • • • #minibands #shoulderopener #posture #justmove #pull #ctshoreline #athomeworkouts

Feeling stiff? Give these dynamic stretches a try! • Do you however many repetitions feels good, 5-10 ea side, ea exercise is a good place to start. • • • • • #dynamicstretching #moveyourbody #mobility #workitout #catcow #downwarddog #splitsquats #thoracicrotation #figure4

All you need is a superband! This is a 1/4” superband from @perform_better • • X pulls parts- 5-10ea. Focus on shoulders down from ears and shoulder blades together. • • Bridge hold with pull apart: 10x bring hips to ribs before lifting. Drive heels into ground. Maintain squeeze while pulling apart. • • Single leg deadlifts with row: 5 to 10 each side. Focus on hinging at hip, row at the bottom. • Squats: 10x either option. Focus on sinking in to heels and keeping chest up. • X-band walk- 10-15x ea way: Focus on picking up feet and always keeping feet hip distance apart.

@funktionfit backpack+ water bottle (or any kind of additional weight) challenge 👊 • 10ea x 4 • Fill backpack 🎒 ✅ • Goblet Squat ✅ • 2 pt row ✅ • 1/2 kneel chop & lift ✅ • 1/2 kneel OHP ✅ • SL DL ✅ • 1/4 get up : had to use just a water bottle 🤷🏻‍♀️

Dante continuously working on his fitness and his creativity. Sound on 🔊to hear his narration of his poem Pure Like Snow. • In a time of uncertainty, soaking up the sun, breathing in the fresh air, and writing and reflecting can help us all recharge. • In the past year, Dante has lost weight, gained strength, and written a book. Keep moving forward y’all. @dante_the_prodigal_son

🏀 The basketball workout: • 3-5 rounds • Split Squat hold with bounce: Start kneeling, back knee under back hip and front knee over front ankle. Rise up off the ground 2 inches and maintain that position while you bounce a basketball 20x. • Plank with ball pass- 20x (10ea) Come into a full plank position, hands under shoulders and hips level. Without wobbling the hips, pass the ball from one hand to the other. • Heels elevated narrow squat: 20x Lift the heels a couple of inches (using a folded up mat or a book) Hold the ball to maintain posture. Sink into your heels. • Plank to push-up position with reach: 10x (5ea) Start in forearm plank. Place one hand under the shoulder to drive up into a full plank position. While in the push-up position reach for the ball without wobbling the hips. • Single leg reach: 10ea. Keeping a tight core and flat back, soften your knee and hinge at the hip. Drive up through the ground to stand.

🛹 Skateboard workout: inspired by Lulu fitness @heather.theriault.75 Perform as a circuit 3-5x. • Reverse Lunge: 10ea leg. Most of weight is in front heel. Brace core to stabilize. • Knee tucks: 10-20x- hands under shoulders. Slow and controlled. Keep hips level. No butts in the air! • Lateral lunge: 10ea- most of weight in heel on ground. Sit hip back. Keep knee soft. • Rollout Push-up:5-10ea side. One arm does a push-up, one arm reaches. Keep a stable core and squeeze butt. • Leg curl: 10x engage hips to ribs first, then lift hips. Extend legs and drive them back in. • Straight leg sit up: 10 x controlled. No swinging arms. • 👊

🌧 ☔️ Rainy days call for hip openers. • • Quadruped hip circles: 5ea direction+ ea side. The paper towel roll (can use any squeezable household object) is used to make sure the movement is coming from the hip and not the knee. Another key element to focus on is that your back stays stable. • 1/2 Kneel hip flexor stretch with reach: 5ea side. When kneeling, be sure to stack your front heel under your front knee and your back knee under your back hip. The first movement is going to be tucking the pelvis by squeezing your butt. Then, reach that arm straight up and tilt away from your hip for a deeper stretch. • 90/90: 5 front knee drives (3 sec count each rep)To get in a true 90° position, use the edge of your mat and line up your front ankle with your back knee and back ankle. Your front ankle should also be lined up with your front knee( you can adjust, however to find the most comfortable position for your knee)The key to this stretch is sinking your hips into the floor and actively driving your front knee into the floor. • Knee Rock: 5ea Lay on your back. Knees are bent. Why didn’t your knees as far apart as you feel comfortable. Keeping your shoulders and torso touching the ground, rock one knee to the center and alternate. • For personalized workouts during this time of social distancing, shoot me a message😊

☀️ Sun is out! It’s a little chilly so you may want some layers (Or you can always do this inside) • 30sec each x 5 • Lateral shuffle: focus on not crossing the feet over and keeping your knees soft • Bear crawl: Focus on a short choppy steps with the opposite hand and foot pattern. • Touchdown squats: focus on keeping your chest up. • Side plank: keep your elbow stacked under your shoulder, can put bottom knee down for a modification. • Scissor jacks: switching your feet forward and back as opposed to out and in. • Inchworm: focus on a tight plank position, not dumping the hips too low.

First day at home workout: 📚 The book workout. If you are looking for personalized at home workouts DM me💪 • Grab a book and try this: 6 sets of👇 • Turkish Get up: 3ea- (5ea if doing options 1,2, or 3) Focus on keeping your shoulder packed in. Balancing the book really forces good form 😉 • Jumps: 3ea direction + ea leg for single leg. 5ea for bilateral. Focus on soft landing with bent knees and a tight core. • Push-ups- 5x- can use a staircase or counter to elevate your push-up. Focus on creating tension in your whole body so you descend as one unit. • Skater squat: 5ea- I used a couch cushion- be creative! If it’s difficult add some more cushions. Focus on sitting back in your heel. • Plank with a hip slap: 7ea- use the book to ensure you aren’t weeble wobbling. Focus on squeezing your hips and ribs towards each other. • • I’m a fan of prime #s, which is why I chose 3, 5, and 7 as reps. One of my many idiosyncrasies 😂

On 3 say “Let it goooooo” @nicolecharms took that very seriously 😂 Merry Christmas from my fam to yours 🌲 🥰 • • #christmas #cousins #family #frozen

🔥 What has saved me time and time again from myself? @lesmillsbodyjam • There are no other thoughts entering except the dance. This is my tool for dealing with stress and anxiety; what’s yours? •💕

Using my anxious energy to do some cleaning while relocated at my parents’. I have found some treasures 😂 • This is one of my favorite finds today: a college design project. Design an album cover (a made up one or redo an existing) • My made up album? 68 Egmont Street (our place of residence while at BU) by The Road to Insanity 😂 • @littlewhitterz @cocobananahead @sam_morrill • • • #albumcovers #cleanup #goodfind #sentimental #collegedays

No other way I’d rather kick off my vacation week 😊 • The support I get from these girls day in and day out is indescribable. 💗💕💗 • @_lily_theriault @emily44445 @heather.theriault.75 #cedarlaketri #trysomethingnew #summerinct #beasts

Ebenezer Creek💦 ☀️ 🍃 • @meggielukes and I making the best choices for our quick trip to #savannahgeorgia • • • #getaway #bffl #paddleboard #tributary #getoutside #historylesson @savannahcanoeandkayak

Beautifully creepy setting. 👻 🌲 Packed with Revolutionary War, Civil War, and haunted tales. • • • #savannahgeorgia #haunted #cemetery #spanishmoss #liveoak #nightstroll

@savannahtaste Famous & Secret East End Food Tour👌 • Great food (and drink) and fun hostess with the mostess, Lori, aka Country. • • @eastendprovisions fried green tomato and curry shrimp shooter • @chasavannah rice ball * • @wallsbbq pork sandwich* • @ashfordteaco white grape tea* • @zunzistakeout Conquistador * • @leopoldsicecream Butter Pecan * • • • #savannahtaste #foodlover #vacation #tourist #yum #eatallday @meggielukes

🔊Sound on :🎶 Here comes the ☀️ “🎶 • #funkcancer with me and my crew tomorrow: @alicia_peloquin @chaysix8 and Allison! To benefit @nellmcbrew💕 • 10:30-12 @funktionfit Old Saybrook. • • • #lesmillstribe #lesmillsbodyjam #dancecardio #communitycares #fundraiser #fightcancer #breastcancer

Repost from @funktionfit using @RepostRegramApp - 🌸This Sunday! #funkcancer with us! • 💗Support our instructor Nell Brewer through her fight with breast cancer. @nellmcbrew • 💕Old Saybrook: • 8-10: Group Cycle (every 30 minutes) • 9-10:30: Body Combat • 10:30-12: Body Jam • 12-1: Body Flow • • • • • @cynthiaanuzzoo @julianofit1 @cristin_cummins @ruggiero.diane #oldsaybrookct #clintonct #ctshoreline #funkyfit #fundraiser @funktionfoundation #community #breastcancer #beatcancer @lesmillstribe #groupcycle #spin

Another solid workout with my gal 🙌 @emily44445 • 🌭 🍔 Finding motivation to squeeze in a workout during a holiday weekend can be tough. • 👯‍♀️The buddy system never fails. Keep each other going. • 💡 There is no secret to fitness: consistency is key! • • • #workoutbuddy #strongwomen #deadlift #funkyfit @funktionfit #strongertogether

I would have dogged my workout tonight if @emily44445 hadn’t showed up😊 • What a pleasant surprise🙌 • #strongwomen #strongertogether #singlelegstrength #funkyfit @perform_better @funktionfit

Krista rockin’ bird dogs😎 • 👉Bird dogs are great for core stability ( can I move my limbs while keeping my core tight?) • 💡Using @valslide sliders are a great option for teaching the bird dog. • 👍They give you a light point of contact so you aren’t completely off balance. • 👍They also allow you to maintain neutral alignment with the hip. • • • #funkyfit #ctshoreline #birddogs #corestability #progressnotperfection @funktionfit @perform_better

Swinging into the weekend! KB swing pointers👇 • “Hike” the kettlebell • Hinge at your hips and thrust with power! • Squeeze glutes (full extension of hip, but be aware to not hyper extend) • Breathe! • • • #glutes #kettlebellswings #strongwomen #power #funkyfit #shorelinect #personaltrainer #coach @funktionfit @perform_better

Sue working on her goal! 👉5 pull-ups! • What have we here 🤔? • Jump Chin-Up...Why?👇 • Being able to support and grip your own bodyweight is often the toughest step. The jump allows you to feel the contraction part of the movement. CONTROL on the way down (slow 3-5 count eccentric). We are working on NOT shrugging the shoulders. Sue carries a lot of her tension in her upper traps and neck, so that’s a tough spot (and we all have them 😉) • Go @suetimonyhall 💪We’ll be there soon! • • • #goals #pullups #results #thejourney #funkyfit #strongwomen @funktionfit

Everything but the kitchen sink 🥗 👇 • #spinach #tomato #strawberries #blueberries #grannysmithapple #honeydew #chicken #balsamicreduction #goatcheese • • • • #foodasfuel #foodie #foodofinstagram #salad #dinnerideas #eatwell

Bottoms up!🍻😂 • What do we have here🤔? @pardo714 • A chest press with...👇 • Extra core work • Extra shoulder stability work • Extra grip strength work • • • #kettlebellworkout #bottomsupkettlebell #chestpress #shoulderstability #core #personaltrainer #fitfam @funktionfit @perform_better

Lateral Movement today 😎 • Side toss👉focus on hip rotation • Lateral band walk👉knees bent. press knees open. Keep torso still. Pick up feet! • Lateral bear crawl👉opposite hand and foot move. Hands under shoulders/ knees under hips. Knees just an inch or two above the ground. • • • @funktionfit @perform_better #funkyfit #ctshoreline #lateralmovement #functionaltraining #medball #bearcrawl

Larry staying in line 😂 • This anti-rotation hold works for Larry because👇 • It is easily scalable: he can simply step in or out to make it easier or harder. • It teaches functional core stability: all the parts (head, shoulders, knees, and toes😂, but seriously, ankle, knee, hip, trunk, shoulder) working together. • As we age, falling becomes a scary reality. Working on your core in an integrative way can make a tremendous difference. • • • #fitfam #oldsaybrookct #clintonct #pallofpress #antirotation #resistancebands #funkyfit #personaltrainer #ctshoreline @funktionfit @perform_better