Dedicated to helping others get fit and healthy!

#plyo rope slam with the #battleropes! Great for #hiit #cardio, upper body #endurance and #core training :) #fitfam #pt

Feelin’ the #badunkadunk today lol #booty #glutes

Feelin’ the #badunkadunk today lol #booty #glutes

#viper #bazooka with #pushup, a little move I created for class today :) #fitfam #fitspo #pt #trainhard

Want to firm up the backs of your #thighs while strengthening your lower #back? Include the Romanian #deadlift into your routine!

Stand on a box with feet about shoulder width apart. Pick the #barbell up. Hinge from your hips, keeping the barbell very close to your legs. As you pull back up keep your weight in your heels, stick hips out, chest out and keep your back flat! Do not set the barbell all the way on the floor.

This type of deadlift is great for higher rep/low weight sets!

ACE certified personal #trainer
http://www.facebook.com/jaymebalesfitness #fitfam #trainhard #chicksthatlift #girlswithmuscle #hammies #hamstrings #fitmoms #fitchicks

Today’s #training: dynamic warmup, 2x20 KB Turkish Get-Ups, 4x5 back squats (2 warmup sets), 1x8 back squats at 90% 5R max, 3x15 kettlebell shoulder presses/TRX pistol squats/TRX low row/kettlebell sumo deadlifts, 5 min AMRAP TRX jump squats/kettlebell tricep extensions, 15 min Stairmaster speed training level 7, 5 min cool down plus stretch #fitfam #pt #beastmode #chicksthatlift #girlswithmuscle #glutes #abs #biceps #gunshow #fitchicks #fitmoms #polar #loop #hrm

Today’s #training: dynamic warmup, 2x20 KB Turkish Get-Ups, 4x5 back squats (2 warmup sets), 1x8 back squats at 90% 5R max, 3x15 kettlebell shoulder presses/TRX pistol squats/TRX low row/kettlebell sumo deadlifts, 5 min AMRAP TRX jump squats/kettlebell tricep extensions, 15 min Stairmaster speed training level 7, 5 min cool down plus stretch #fitfam #pt #beastmode #chicksthatlift #girlswithmuscle #glutes #abs #biceps #gunshow #fitchicks #fitmoms #polar #loop #hrm

We all know the harmful effects from #tanning, not only to your skin but because of the risk of cancer, but unfortunately those in the #fitness world are pressured to be extremely #tan. The “glow” that comes with it can signify #health, not to mention tanned skin brings out the definition and muscle striation. But when I found this shirt recently it sparked in me the desire to knock that shit off. So I would like to officially announce that I have stopped hitting the tanning bed, not only in favor of better skin health, but also because if I’m going to keep spending all this money on #ink I should probably not purposely make them fade faster lol…. So please excuse me while I lighten up!! #fitfam @inkaddictapparel

We all know the harmful effects from #tanning, not only to your skin but because of the risk of cancer, but unfortunately those in the #fitness world are pressured to be extremely #tan. The “glow” that comes with it can signify #health, not to mention tanned skin brings out the definition and muscle striation. But when I found this shirt recently it sparked in me the desire to knock that shit off. So I would like to officially announce that I have stopped hitting the tanning bed, not only in favor of better skin health, but also because if I’m going to keep spending all this money on #ink I should probably not purposely make them fade faster lol…. So please excuse me while I lighten up!! #fitfam @inkaddictapparel

2 years ago today ! #timehop

2 years ago today ! #timehop

Today’s #training: dynamic warmup, x2 TRX reduced support side plank/2x10 TRX jackknife push-ups, 3x6 (3 warmup sets) back squats/barbell bent-over rows, 2x15 single leg Romanian deadlifts/barbell bench press/weighted side lunges/dumbbell 3-point row, 5 min AMRAP Romanian deadlifts/wide-to-narrow tricep pull downs, 10 min Stairmaster speed training level 8 plyos stretch #beastmode #trainhard #booty #abs #fitfam #chicksthatlift #girlswithmuscle #fitmoms #fitchicks #pt

Today’s #training: dynamic warmup, x2 TRX reduced support side plank/2x10 TRX jackknife push-ups, 3x6 (3 warmup sets) back squats/barbell bent-over rows, 2x15 single leg Romanian deadlifts/barbell bench press/weighted side lunges/dumbbell 3-point row, 5 min AMRAP Romanian deadlifts/wide-to-narrow tricep pull downs, 10 min Stairmaster speed training level 8 plyos stretch #beastmode #trainhard #booty #abs #fitfam #chicksthatlift #girlswithmuscle #fitmoms #fitchicks #pt

#heavy #deadlifts #chicksthatlift #girlswithmuscle #fitfam #fitmoms #fitchicks

Today’s #training: dynamic warmup, x2 reduced support stability ball planks/2x10 tall cable chops with reverse #lunge, 3x6 (3 warmup sets) incline bench press/deadlifts, 2x15 weighted forward lunges/staggered stance neutral grip pull downs/barbell step-ups/push-ups, 5 min AMRAP back squat/tricep dips, 15 min Stairmaster speed training level 7 plus stretch — at Body Max Fitness Center. #trainhard #chicksthatlift #girlswithmuscle #delts #shoulders #welcometothegunshow #pt #polar #loop #hrm

Today’s #training: dynamic warmup, x2 reduced support stability ball planks/2x10 tall cable chops with reverse #lunge, 3x6 (3 warmup sets) incline bench press/deadlifts, 2x15 weighted forward lunges/staggered stance neutral grip pull downs/barbell step-ups/push-ups, 5 min AMRAP back squat/tricep dips, 15 min Stairmaster speed training level 7 plus stretch — at Body Max Fitness Center. #trainhard #chicksthatlift #girlswithmuscle #delts #shoulders #welcometothegunshow #pt #polar #loop #hrm