Just remembered the weekend eventually ends.

What’s her secret? Consistency first, hard work second. Yep. No secret sauce, just plain old showing up every single day. How? - Made it a priority - Trusted me, and asked lots of questions - Made small changes over time with her nutrition - Pushed herself as best she could - LIKED what she was doing Small changes can look very different for everyone - it can be adding more days, doing longer workouts, changing up your food - even just moving more at work. But the point of it is the consistency. 1% better every day. Swipe to see some insights from my clients over our last 30 days! We’re focusing on showing up more, in whatever way we can, and doing it week after week. **Note, these are not all hour long high intensity sessions. Sometimes it’s just a walk or a stretch, but for someone not moving at all to hitting that 3x a week plus a couple workouts is HUGE. PS, take a photo of yourself every now and then to note progress and the little changes you can’t see. Also, both of these ARE MEL, I just flipped her so it’s facing the same way! #thesweatlife #showupforyourself #makeitapriority #consistencyiskey #trusttheprocess

No? Feel free to join my clients and I in some sort of version of the Murph! Why? It’s a killer workout that you can take pretty much anywhere. Murph: 1 Mile 100 Pull Ups (Sub: Bent Over Rows or Plank Rotations) 200 Push Ups 300 Body Weight Squats 1 Mile Run Break it up however you want to get the work done, and bring a friend to knock out half! This workout honors Michael P. Murphy who died in service to our country - so when it gets hard, let that fuel you to keep going. Your discomfort is temporary, their sacrifice was not. 🇺🇸 Swipe to the end to see my times! I went through all of it + subbed out pull ups for rows! #thesweatlife #memorialday #murph

Just because.

Looking to add a shake to your life? Cool. Let’s chat.. When should you add protein powders and shakes? - When you need extra protein but can’t get it in from a whole, minimally processed option. - When you can’t get in an extra meal, or it’s the only thing that sits well on your stomach at a certain time of day. - You like them 😌 Reasons why you shouldn’t: - You think protein powder is the secret to gainz. It’s debatable. - You think you have to have a protein powder instead of a meal for weight loss. Simply untrue. Did you know that just because it says protein powder, that doesn’t mean that’s the only thing in it? Yup, some have more carbs and fats than others - and that’s not necessarily a bad thing. BUT, it’s something you should be aware of when picking. My opinion? Ones that are JUST protein (around 120-140 cals) are more versatile than ones that have other stuff in them. It allows me to decide if I want to add anything in, or if I want just the protein, but that’s just me✨ So, you think a protein powder fits your needs? Here’s a checklist on how to pick them: - Ask yourself what you need it for - what’s the lapse in your current diet that you’re trying to fill - meal replacement/additional meal or dietary supplement? - Check the nutrition info on the back to make sure it matches what you need (meal replacements are 300+ cals) - Still struggling? Go somewhere like @supplementwarehousegreensboro now that you know what you need it for, and they can help! - Pick your fav flavor and enjoy! If picking a powder you plan on mixing with other things, be conscious of the impact those other things may have on your diet. A caloric surplus is still a surplus, and that can happen even when it’s all “good things.” PS, my clients got this first. Wanna hang out with us? hmu 🤙🏼 #thesweatlife #proteinpowder

Was it sun’s out guns out, or sun’s out buns out? Asking for a friend.

Mirror pix to commemorate Lindsey’s hour and a half workout where she asked multiple times when we were leaving✨ #thesweatlife #accountabilibuddies #bestfriends

Since we’re talking about nutrition, I had a client ask a great question a few weeks ago - with ALL the info out there it can get pretty confusing, and I felt like her question was VERY relatable: “Oh! I just remembered something I wanted to ask you regarding macros - I’ve always wondered, does it matter if I’m actually hitting the specific protein carbs fat goal or does it mostly matter just about the calorie intake itself?” Swipe for my full answer —> When it comes to WEIGHTLOSS/FATLOSS, calories matter MOST. However, if you have other goals surrounding that, or feel like you’re starving when you eat within your calories, that’s where macros step in and save the day! This IS NOT permission to not eat. This is just the first step to understand a healthy and sustainable lifestyle for you. The second? Do more research or hire someone you trust to help. #themoreyouknow #thesweatlife

You know why✨ #MaytheFourth

Convenience is a huge influence on my nutrition, so I thought I’d share a few things I keep on hand for when I don’t have time to cook whole + minimally processed! When it comes to your goals, you have to decide how you want to bend to meet them. For me, if I’m able to stay on track + not be hungry, I’m more successful than if I try to eat perfectly clean all the time. Same with working out. I like to bake, but I get bored / annoyed / overwhelmed trying to cook every single day. Yes, I’ve heard of meal prepping, but I also like going on adventures in my free time, and it’s hard to do both. So, set your priorities, and figure out where your “grace” / “bend” / “compromise” is so you can stay on track for your goals and overcome some of your bigger stumbling blocks! Remember: It’s still all about moderation. Just because these are “healthier” options, doesn’t mean you can over-consume. 👏🏼 READ the nutrition label before you bring it home. 👏🏼 KNOW if it will fit in your current food lifestyle. 👏🏼 ASK a professional what they think if you r e a l l y aren’t sure. Some other suggestions: - Meal Prep services are a great way to plan out your weekly meals as well. - Nutritionists/Dietitians who can give out meal plans are a great resource if you need someone to tell you what to do. - Log your food regularly to check in on how you’re doing. P.S. If you’re my client, info like this shows up in a direct message from me - you don’t have to go looking for it on Instagram. DM me if you’re curious about what training would look like!

Thankful is an understatement #EarthDay

My workout from today if you want to join! Noting that I need to not do so much with my face while I’m working out - geez. Equipment: 1 dumbbell (I had 30lbs) The Workout: - Incline Single Arm Tempo Chest Press, 4 x 8 each - Seated Overhead Press, 4 x 10 - Burnout: Incline Tricep Press, 2 x MAX - Turkish Sit Ups, 3 x 5 each - Walkouts to Push, Up 3 x 5 - Single Arm Snatches 4 x 8 each - Upright Rows, 4 x 10 - 25 min Conditioning finisher from the lovely @hayleychristinee not shown, but definitely crushed. Holy core. Make sure you grab a weight that’s challenging or throw in a tempo if it’s a little too light! ✨ #thesweatlife #outdoorworkout #athomeworkout #getsweaty

I exercise so I can jump like Mario; What’s your why? 🎮🌟

Feeling antisocial? Well do I have the workout for you... Equipment: Smith Machine Workout: - RDLs, 4 x 8-12 - Staggered RDLs, 4 x 8e - Bent Over Rows, 3 x 10 *pause at top - Plate Curls, 3 x 8e - Seated Chin Ups, 3 x 8 - Plate Rear Delt Fly, 3 x 12+ *goal is 7/10 RPE so you can keep moving without having to rest more than 30-60 seconds between sets Have some in the tank after? A little LISS cardio of your choice would be a great way to wrap up your day. So, when you’re feeling like you just can’t, but are 100% going to anyway, pull this one out and flex. 👏🏼 #thesweatlife #pullday #backday #backworkout #smithmachine

So what’s the deal? Stretching.. another one of those fitness things with a lot of information on both sides, and another fitness thing that is really determined by the individual. Generally speaking though, “warm up” your body before you workout with light movement. Over-stretching before a workout could lead to injury, but usually not priming the muscles properly is what I’ll see cause it. “Cool down” the body with slower, deeper stretches when you’re done. Nothing crazy, but taking time to show some problem areas some love/focus on breathing and de-stressing isn’t a bad idea. Outside of that, noting tight hips, tight shoulders, poor posture, pain from sitting, limitations in movement, ect - can be cause for additional stretching AND strengthening. Yep, it’s not all about stretching in corrective exercise, folks! So who do you go to when you aren’t sure? If it’s minor, try your trainer. They’ll let you know if you need to see a Physical Therapist for your specific issue, or if it’s something you can work into your routine! #thesweatlife #stretchitout #bigmoves #personaltrainer

It’s about that time — I’m currently working on who I am when I’m not a trainer because I weirdly have time for that now, and it has definitely been harder than expected. But, here are 5 things I know I love: • I have 2 tattoos (and I want more). One is Harry Potter related; No, not the deathly hallows.. It’s a reference to a quote from my favorite character, Hagrid. The other was my first tattoo, and is Mr. Magorium’s Wonder Emporium related. Every time I watch MMWE, I WILL cry. It’s definitely one of my absolute favorites. • Go-to drink? Bourbon on rocks, please. However, I have a hard time turning down a trip to a winery - especially one with a view or a fire pit. • S’mores are my favorite campfire snack 365 days of the year. • Mountains > Beach, but tbh I’m a fan of both, and love The Old North State for easy access to them. • Breakfast is my favorite meal of the day and usually my go-to if I go “out” for my birthday. I’m a morning person and can’t really hold my own at night anyway. I know: lame. Surprised by anything?? Usually people don’t know that I have tattoos! 📸: @chrismylesphotos

Having a hard time making healthy choices? You aren’t the only one. One of my favorite ways to get excited about meals + meal prepping is to use fun plates / bowls. I know, it seems small, or kinda silly, but eating is partially visual. If it looks good, you’ll be more likely to get excited about eating it. Try it next time you feel like going off-track for no good reason. #foodtips #thesweatlife #nutrition #mealprepping #dietandexercise

Ran my first ever SEVEN consecutive miles today! I’m usually a 3-ish mile gal, but when you’ve got a Running Buddy like @pressley_martin + a view like Salem Lake.. it’s WAY easier to crush it. 👏🏼💕 PS, starting off the week with a win is the best feeling. You should totally try it. #thesweatlife #runningbuddy #salemlake #sundaymood #challengeaccepted

Limited Equipment / At-Home Leg day! Save + Share - these are my go-to lower body movements when I’m in a pinch and don’t have time to go to the gym. Remember, a gym bag or a book bag full of weights is a great way to sub for actual equipment. The workout: 3-5 sets | 8 reps each, OR, (if you have a problem with getting distracted) 40 seconds of work: 20 seconds of rest. Part 1: Dynamic Warm Up - Hammies + Quads ft. Ollie Part 2: 3 Supersets - Elevator Squats - Staggered RDLs - Single Leg Squat to Chair - Staggered Banded Hip Thrusts - Lateral Lunges - Banded Hip Bridge Walkouts Add this into your rotation + you won’t be disappointed. Remember, you want to choose a weight, sets, and reps that challenge you here! So if you can do more than what’s listed - DO IT! #thesweatlife #lowerbodyworkout #athomeworkouts #legday #quickworkout #squats #personaltrainer

Stretching into Saturday like...

To cheat meal or not to cheat meal? Here are my tips for being happy with your decision either way — • Look at it through the lens of your goals - does having the cheat meal align with your big picture? Swipe for an example of how it might! • Ask yourself WHY you want that meal. Is it your favorite food? Are you doing something special? Or are you eating out of stress or because your bored? • Decide if it’s something you want or if you feel conflicted for other reasons. Could you compromise to feel less guilty about cheating? Like, instead of the whole piece of pie, would half satisfy your want, and also let you walk away feeling less guilty (if that’s something that you struggle with). Just some food for thought. 🤷🏻‍♀️ #punintended #thesweatlife #cheatmeals #personaltrainer #setgoals #healthyeating

At-home Chest Workout✨ Share + Save for a rainy (or icy) day! 4+ Sets of 10-15 reps* Single Arm Chest Press Seated Overhead Press Tempo Halfsie Push Ups** Plank Lateral Drags Loaded Deadbugs *If you have the correct weights to be able to challenge yourself appropriately, goal for about 4 sets of 8-10 reps. **To modify the push up, feel free to put your hands on a chair or taller surface, and keep the knees on the ground the entire time. Don’t have weights? That’s okay!! Grab an old book bag / duffle / tote and fill it with books! #thesweatlife #athomeworkout #upperbodyworkout #personaltrainer #pushupseveryday

The short answer? Sure! Swipe to see the client’s question + my answer. Ways to stay moving when everything hurts and you’re dying: • Go for a walk • Slow-Flow or Deep-Stretch Yoga • Light Swim If soreness if a specific muscle group persists intensely for 5+ days and other physical/mental changes occur, consult a doctor. #thesweatlife #movementismedicine #activerecovery #stretchingexercises

5 things I wish someone would have told me when I started my personal fitness journey: • Make sure you love it. There have been so many times I’ve made myself do a specific routine or plan that I didn’t enjoy because I thought I had to in order to be “healthy.” When in reality, my goals didn’t align with the plan, and I ended up burnt out and miserable. Fitness and health can happen through SO many avenues, so don’t limit yourself. • It takes more time than you think. Yeah, I’ve ate well for a day and looked in the mirror frustrated, too. Give your body time. Love it for all it’s carried you through. You’ll get there through consistency, not salads or a juice cleanse one week. • Set goals, then change them. Often. I find that clients are either too ridged with their goals, or too slow to progress once they hit their goal. One of those folks who gets close to their goal and says “ah, good enough” - cool, when you start feeling that way, what’s the next goal you can set? How can you be flexible with your potential? How can you continue to challenge yourself? Change you goals. • Growth is rarely linear. We’re complex beings with complex lives. Planned or unplanned, things happen. Remember what I said about being flexible with goals? That pairs hand in hand with growth and perspective. Just because you had a setback doesn’t mean you didn’t see progress because of it. You’ll grow here, then there, and sometimes it’s physical and sometimes it’s mental, and sometimes everyone but you will see it happening. In the end, stay consistent. Keep doing things you love. • There is no secret, perfect way. From what I’ve seen, professionals say “maybe, potentially, I believe, data shows.” People who are trying to sell you something use absolutes. So, how do you know the best way for you? I would hire someone. If that’s not an option, look at your goals then look at yourself. How do you WANT to get there? Is that realistic? If it is, crush it. If it isn’t, edit the goal. • Bonus: This journey is all yours. You get to choose how it goes. You are in control. #thesweatlife #lessonslearned #fitnessjourney #personaltrainer

Here’s your reminder that not every goal needs to be groundbreaking. You don’t need to have a weight loss goal, lifting goal, or really any specific goal in order to get motivated or start to prioritize your health. Sometimes, like @lightxtruth, you do it just to feel better. She’s two weeks in and her posture has improved, she feels stronger + less bloated, and (in my opinion) the best part: “I have so much more energy and positivity than I did before.” Physical activity is so much more than just exterior results, but you won’t see any until you start. And no, starting doesn’t have to be groundbreaking either. Easy ways to start: • Go for a walk every day • Start with something like yoga • Set a nutrition goal (like drinking more water) • Do something like my consistency challenge to step into fitness + a healthier focus #thesweatlife #personaltrainer #startsmall #setgoals #starttoday #busygettingstronger #getmoving #habitstacking

*Insert some clever quote about winter and new beginnings*

Time to hit lower body! Still got that foam roller handy? Good. Swipe, save, and pull this out when your lower body needs a little love! Here are my go-tos for lower-body: • Hamstring • Outer Thigh • Quads • Glutes Why foam roll? You definitely don’t NEED it to stretch, and there isn’t definitive science that shows a massive benefit from using them or in recovery. I like to use them as tools to deepen my stretches and work out tough knots in my muscle, give my body a little massage after a hard session. Foam rolling is not the only way to warm up or cool down, but they can be used for both! Make sure if it’s you’re warm up that you keep each movement dynamic, and if it’s your cool-down, feel free to hang out and sink into your stretches for 45+ seconds. #thesweatlife #foamrolling #personaltrainer #greensboronc #functionaltraining #functionalfitness #massages #postworkout #warmupexercise #cooldownstretch #lowerbodyworkout #lowerbody #recovery

WHAT EXERCISE IS NOT: Doing insane things or only tracking progress by how different/complex an exercise is since the first time you started. It’s definitely one way, but unfortunately too many people think it’s the only way. [It’s also not about posting posed angles of your butt on a leg day pretending like that’s somehow significant, + contributing to a lot of the issues with women not being taken seriously as fitness professionals.. Just saying.. She ain’t confident if she needs her butt to have likes, ya’ll. See that toxic person? 🚶🏻‍♀️..and we’re walking the other way..] WHAT IT IS: Steady progress that doesn’t always look like a lot has changed, even though everything feels harder and more challenging. Welcome to progressive overload, or, as my fellow booty-babes call it, “toning✨💕🍑” It’s taken me well over a year and a half of working through modifications and progressions to get to this point (camo pants video) and on first glance, can you spot the difference between the two? Hint: Swipe and look at where my knees are while I’m upright. They’re more forward, and I’m pretty freaking proud of that. That small change took this exercise from moderate, to VERY challenging immediately. Like they say - if it doesn’t challenge you, it doesn’t change you. Like they don’t say: it doesn’t have to be crazy different to be challenging. Just because you change an angle or add extra reps but don’t also hang from a bar and swing around, doesn’t mean you aren’t progressing. Get excited when something feels good-hard again. THAT means you’re progressing. That means you’re getting closer to your goals. #thesweatlife #challengeyourself #progressisprogress #legday #personaltrainer #liftlocal

I can slouch with the best of them, so a couple of my current goals are to work on better should strength/stability and opening up my chest. While lifting, I tend to compensate by using my neck muscles, which leaves me tight, and all kinds of messed up. So, here are 2 moves I’m throwing in on my bro-days, or on days when my recovery is low! Move 1 is multi-purpose: it allows me to work on mobility in my upper body, and is something I find super challenging because of my shoulders. Pro tip: move your hips back in space to allow for your shoulders to align and your elbow to touch the ground. A dumbbell might be more comfortable to use! Move 2 is simply focused on stretching my chest if it’s REALLY tight, and activating my shoulder blades as I pull back and down. I keep the weight light as possible so I’m not tempted to use my neck. These moves work as warm-ups, but today I used them as finishers for my upper body workout! #thesweatlife #mobilitywork #personaltrainer #badposture #goodposture #shoulderstability #shoulderstrength #chestmobility #scapularstability #torsostability #personaltrainer #takecareofyourself

Recovery was crap last night - or “compromised” as my @polarglobal Vantage M likes to put it 🤷🏻‍♀️ Everything feels a little harder today, so I’m going lighter, working to fatigue, and still wiping the sleep out of my eye 😅 Not about to skip my Monday Leggies! So far, so good. This is one of my starting super-sets for my leg day: - 2:2 Tempo RDLs - Heel Elevated Front Loaded Squats RDLs is posterior chain focused, and the weight is light enough that I can really focus on squeezing my hamstrings and glutes as I come up. Elevating the heels does 2 things; It allows for a greater range of motion if you have poor ankle mobility, and it allows for more intentional quad activation because it puts you on the balls of your feet (which is what I was going for today). This may be plenty of leg work for you, or you can always add in more / accessories of your choosing. Either way, Save + Try on your next leggie day! #thesweatlife #reebok #lululemon #personaltraining #functionallegs #legday #rdl #quadsworkout

So you have a foam roller because there was a cute one at TJ Maxx, but you don’t really know what to do with it - sound familiar? Swipe, save, and pull this out when you’re tight in your upper body! Here are my go-to upper body stretches to get you started: • Chest Stretch - keep your arm straight and place your thumb on the foam roller. Keeping your arm straight, roll your arm down the roller as you press your shoulder down and the OPPOSITE shoulder up. • Thread the Needle - from an all-fours position, take the hand opposite the foam roller and place it pinky down on the foam roller. Lower your chest and allow your shoulder blade to relax. You should feel this in that shoulder blade or your shoulder! • Lat Stretch - place your hands in a narrow (shoulder distance) position, pinkies down, on the foam roller. Roll out until you’re past your elbows and your head is between your arms. Press your chest down and bend your elbows! • Prone Chest Stretch - Same thing as last time, but hit the Y in YMCA + thumbs facing down. Roll out. Head through. • Isolated Peck Rolling - I do this sometimes if I feel like I have a knot in my chest. Ideally, you’d use the little ball that comes in your foam roller set to really dig into your muscle. If you’re using a roller, place it diagonally in front of you, so it goes just under your shoulder and above your chest. Rock back and forth on your peck + press into the muscle. Why foam roll? You definitely don’t NEED it to stretch, and there isn’t definitive science that shows a massive benefit from using them or in recovery. I like to use them as tools to deepen my stretches and work out tough knots in my muscle, give my body a little massage after a hard session.. or, relieve tension in my upper body after a stressful day. Foam rolling is not the only way to warm up or cool down, but they can be used for both! Make sure if it’s you’re warm up that you keep each movement dynamic, and if it’s your cool-down, feel free to hang out and sink into your stretches for 45+ seconds. #thesweatlife #foamrolling #personaltrainer #greensboronc #functionaltraining #functionalfitness #massages #postworkout #warmupexercise #cooldownstretch

Here it is! Your snow day workout! Swipe, Save and let me know how it goes! Focus: Abs + Booty Gear: Mat + Bands (optional) The Workout: Set a timer for 30 seconds of work and 10 seconds of rest. Focus on going slow and being intentional about SQUEEZING your glutes + abs. Try to do 5 sets! Make it harder: Decrease rest, Add bands around ankles or just above the knee, Grab a weight (like a book bag with books / water jugs / ect.), Slow down the tempo, orrrr Increase the work time. Movements: • Forward Lunge to Reverse Lunge • Around the World Plank • Glute Bridge Walk Outs • High Knees • Butterfly Glute Bridges • V-Switches • Kneel to Stand • Hovers • Starfishies • Straight Leg Sit-ups If you want to do 5 exercises 5 times, then hit the second half OR if you want to do all 10 moves 5 times, either way works. Don’t forget to grab water and throw on your BEST playlist✨ #snowdayworkout #ncsnow #athomeworkout #noequipmentworkout #functionaltraining #functionalfitness #exerciseismedicine #thecoldneverbotheredmeanyway #indoorworkout #absandbooty #legworkout #coreworkout

If you didn’t know, we’re expecting snow! ❄️ Be on the lookout tomorrow for a little at-home workout you can do! It’s only the beginning of January - you can’t let a little ice slow you down. #thecoldneverbotheredmeanyway #thesweatlife #january2021 #snowdayworkout #bundleup #athomeworkouts #functionalfitness #noequipmentworkout #personaltrainer

1 Machine 3 Ways - So it’s the new year, and maybe your gym is a little more crowded than usual, maybe you’re uncomfortable being too close to people with all this COVID stuff, or maybe you’re uncomfortable in the gym and don’t want to have to find 5 pieces of equipment and learn them all.. This is the Smith Machine. It’s a barbell attached to two poles, that slides up and down. Say goodbye to intimidation + frustration. Go Google how to use it after you swipe and save this! The 3 exercises here are the beginner versions, so try this if you’re new to the gym or new to the smith machine: • Squat • Inverted Row • Incline Push Up Wanna take it up a notch? Try: • Reverse Lunges • Single Leg RDLs • Floor Press • Seated Overhead Press • Bent Over Rows The smith machine is a great option to bridge the gap of machine work and barbell work. The positive of the fixed bar path is that you’re less likely to get hurt if you set yourself up in good form. The negative is that the additional stability and support means you’re body doesn’t have to work as hard to create that for itself (so you lose a little bit of functional value), but, it’s still a great piece that is very versatile. #thesweatlife #noexcuses #stressfree #smithmachine #fullbodyworkout #newyearworkout #hello2021 #functionalfitness #machinework #personaltrainer #trainingwithtess #greensboro #nctrainer

Hey, it’s Monday - and this is your reminder that you aren’t alone in this crazy fitness journey, no matter if you just started, just started again, or are pushing through the daily grind. You’ve got this.

#2021 The day will come. The sun will rise. And we’ll be fine. - The Avett Brothers

Let’s talk. Feeling “ready” is often the way that people rationalize the fact that they’re intimidated by the gym. Why do I say this? Because when I dive a little deeper in those conversations, things like: • well I’m on as fit as everyone else • everyone will be staring at me • I don’t want to look dumb • I don’t know what I’m doing ..are usually what comes up. I hate to break it to you, but NONE of those things means you aren’t ready for the gym. They, at their simplest, are an excuse to not do something uncomfortable or different, despite knowing that’s what you need. To be completely real: the gym is the place you go TO GET READY for everything else. So when you’re writing those 2021 goals, be honest with yourself. Why don’t you feel ready? Are there truths you can reground in to help overcome your excuses? Here are a few I like to use: • The gym is the place that you go to get ready for everything else - from body building shows to playing with your grandkids. You don’t have to be “ready” for the gym in order to go. It’s not a thing. • Everyone there is for a REASON. They also have goals. If they are more fit, or less fit, that just means they’re on a different part of their journey than where you are right now. • It’s going to be uncomfortable - but everything is the first time you try it. Take it slow if you have to + set reasonable goals with yourself as you become more comfortable. • There are people who’s entire career is built around helping you achieve your goals if you don’t know how. Hi, I’m Tess - if we haven’t met and we should, DM me! I can help you figure alla that. Regardless, don’t stand in your own way when it comes to reaching your goals + dig deeper when you start to rationalize not doing something you know you need to do. You might be surprised at how easy addressing those fears + regrounding in truth will help those big steps seem a lot more accomplishable (and not so scary). #thesweatlife #mentalwellness #speaktruth #stopstoppingyourself #liftlocal #nomoreexcuses #2021goals #gymgoals

#ad Back to upper body today! THIS is my go-to shoulder finisher. Anyone else get a new outfit and have to document it? 😂 @lululemon’s post-holiday sale has me excited for all the sweats in the new year! #sorrynotsorry (in advance) For this finisher - you’re going for 2 minutes non-stop, so pick a lighter weight. >>Swipe to see all the moves>> 30 seconds of each move with no rest between: • Rear Delt Fly • Lateral Raise • Front Raise • Overhead Press Save, Try, and let me know what you think! Have fun with that shoulder pump! #thesweatlife #upperbody #gymflow #shoulderfinisher #armday #broworkout #greensborotrainer #gso #humpday #liftlocal

✌🏼of my FAVORITE no/low weight movements for lower body: • Single Leg Squat to Bench • Single Leg Step Up 🍑Save, Share + Try The key with both moves - go slow. Take your time + make sure you’re pressing through your heel + mid sole, and that your knee is staying in the middle of your foot (not caving in toward your other leg). As always, core stays engaged to help keep that chest tall, pelvis in position, and reduce risk of injury. Too hard? Support the movement with your other foot (watch until the end of the first video) on the Squat to Bench, or Lower the box height for the Step Ups! Both require a good base of strength to be able to control the movement and do it properly, so don’t underestimate how sore your quads + glutes will be the next day! Try 3 Sets of 12 or more for advanced, and 8 or less for beginner. You should “feel” like the last couple reps are VERY hard to do in good form, but you’re able to do them. This “feeling” is fatigue! Remember: if you aren’t challenged, you won’t change, so push yourself to do this right. Oh, and of course, have fun✨ 👇🏼How are you going to start using these moves in your workouts?! Leg day? Full body?! Mix it up?! #thesweatlife #athomeworkouts #squatday #lowerbodyworkout #leggies #functionalfitness #functionaltraining #personaltrainer #nctrainer #gsotrainer

Starting this week with “empire” on repeat + a new website. link in bio.

Bet ‘yah didn’t know there were more than 10 ways to get weight overhead! Definitely Save + Share this for your next upper body day 💪🏼 or for when you need something different to try! Here are some of my favs: • Staggered Stance - Allows for a more supported lower back + helps prevent you from pushing those hips forward! • Alt From Bottom - Allows a small break for the shoulder while the other presses + for you to really focus on one side at a time. • Alt From Top - Takes away the break by adding an isometric hold at the top - Holy Burn. • See-Saw - No break + more challenging for the core and glutes to keep the body stable. Hello elevated Heart. • Mixed - Combines the best of both worlds. • Arnold - Rotates through all the heads of the deltoid and is mentally engaging. • Single Arm - More challenging on the core, allows you to focus on one side at time with more rest between reps for your arms. • Seated - More challenging on the core + shoulder by removing the lower body assistance. • Half-Kneel - Same, but a good alternative if you don’t have somewhere to sit. • L-Sit - No help from the lower body, and the most challenging for the core and upper body. Have fun mixing up those workouts✨ #thesweatlife #upperbody #shoulderexercise #pushday #newmoves #levelup #personaltrainer #mixitup #workoutideas

And a 1 and a 2 and a 1, 2, 3.. One way to make your workouts feel harder without adding weight is by slowing down your tempo! Yep. It’s that easy. Try it: use the same weight, but work in slo-mo. Above, I’m focusing on slowing down the “down” part of my deadlift. Or, the eccentric phase of the contraction. Eccentric contraction: is the lengthening of a muscle under tension (or load). Muscles are able to produce greater force under eccentric contraction than concentric (shortening of the muscle) or isometric (static hold). Not only does slowing down increase your time under tension (which increases the difficulty) but it also helps you maximize the use of your eccentric contraction. Both help you increase those micro-tears in your muscle so you build back stronger! But wait, there’s more! It also reduces the amount of “rebound” your muscles produce when cycling through reps. Try this: give me 5 jump squats in a row. Done? Now: Jump, and then go to the bottom of squat and hold, then jump again. Harder, right? That’s because we paused and disrupted the additional momentum to help you “jump.” Your muscles had to generate more of that force themselves vs relying on a little help. So why would you start doing this if you have the weight and can progressively overload that way? • Do something different and see how your body reacts (keep in mind, you need to do this for weeks and months to see how you like it). • You’re injured and can’t go heavier (slowing down allows you to use a manageable weight for your injury while still allowing you to challenge your muscles appropriately). • You aren’t quite strong enough to do more reps or weight, and you want to increase the challenge in a different way to try to increase reps or weight at a standard tempo. Again, you’ll need to do this for multiple workouts. Share + Send to a friend who’s struggling with their gym routine! Whether they’re stuck at home or can’t seem to go up in weight, this tip can level up your workouts! #thesweatlife #strengthtrainingforwomen #personaltrainer #greensborotrainer #functionaltraining #homeworkouts #functionalfitnesstraining #busygettingstronger

We don’t tell others enough how good of a job they’re doing because we’re so caught up in our own grind. My goal for the new year: Say thank you. Often. With detail. Being a trainer is a *mostly* thankless job. Don’t get me wrong - I have AMAZING clients and an incredible membership base that I serve, and I’m touched daily by the little acts of kindness that I see, hear, and feel. STILL. During sessions, we’re cussed and cursed for pushing you to your limits. We force you to be uncomfortable, and we welcome the rawness of that. Some might even say love it 😈. But - how often are we told, in real detail, about the actions that impact others? How often do we think about how our lives are easier because they exist? How have we been changed for the better because they are in the world? I recently sent out an anonymous survey to our training clients to get a vibe on how our sessions and trainers have been holding up. At the end, there was a section that said “Anything we missed that you feel needs to be said about this trainer and the great things they bring to the turf daily?” Reading through how amazing my trainers were and the little things they did that meant so much to our members - y’all, I cried. Seeing all the great things that were said about them, I honestly didn’t want to open mine. I was worried I wasn’t doing a good job. I let my self-doubt momentarily dampen my excitement. Here were mine: some long, some short, and I don’t know who said what. But now I know. I know how my actions matter. I know the little ones matter in a big way. I know that my daily grind IS helping. It re-grounded me in the “why” I chose to do this job. Mostly - I know they mean it. Say thank you. And be specific. #thesweatlife #gratitude #youredoinggreat #appreciationpost #saythankyou #whatyoudomatters

I don’t know who needs to hear this, but you don’t need to workout every day for two+ hours a day to see progress or results. If that’s where you’re currently at, let’s chat. Swipe, Save + Try these two moves! My favorite trick for getting the most out of my (and my clients) workouts: Supersets✨ First, let’s talk a few different words you’ll hear + what they mean: • Superset: 2 exercises that activate DIFFERENT muscle groups (usually opposing muscle groups) paired together. You’ll do move A, then move B, then back to A. We like this because it allows us to get in full body workouts in half the time. While one side works, the other side rests - like my chest + back pairing in the video! • Compound Set: 2 exercises that activate the SAME muscle group paired together with the purpose of maximizing fatigue. Another great way to add a new challenge to your workout, or help you hit fatigue a little faster if you’re pressed for time. An example would be a chest press into a chest fly. Usually I’ll push my clients for a heavy set of move A, then an exercise that uses the same muscles but will need a lighter weight + more reps. • Tri-set: 3 moves, usually strength focused, and usually 3 different muscle groups to maximize time in the gym. If I think a client needs more rest than what a superset will give them, I program a tri-set! So why supersets most of the time? • Sometimes it’s hard to be able to do 3 exercises at a time in a gym setting, especially if you’re needing equipment/machines during a busy hour. • Most people don’t want to be in the gym 5 days a week, so supersets allow me to program solid + challenging full body workouts for the 3(ish) days most people make it to the gym. • Keeps the body under a constant low intensity challenge, meaning we burn that fat. Exercises: • Mixed Bent Over Row • Mixed Incline Press *Grab a moderate weight to try first, you’ll be doing quite a few reps overall! *Make sure your core is engaged in both moves + Your back is flat on that row! Feet stay planted in the press! #thesweatlife #trainertips #personaltrainer #gsotrainer #exercisetips #goodform #chestday #backday #supersets #trisets#compoundsets #functionaltraining

It’s actually more important than you think 💁🏻‍♀️ Having the right shoe for the exercise sets you up for success by ensuring: • Stable support for your movement • Proper support for your joints • Comfort so you can stay focused on your workout But with so many shoe options, how do you know which one will fit? Let’s break it down - what are you doing when you go in the gym? Most people are doing one of these three: • Lifting - minimal explosive movement, focusing mostly on weight training of some sort. • Running (explosive cardio) - High impact jumping, explosive movement. • Cross Training - A mix of the two! The most versatile shoe will be a Cross Training shoe because though it’s not specialized for a specific movement, if you find one that is stable, supportive, and comfortable, it will work for MOST things. If you workouts will be specifically low impact or high impact, it may be worth investing in a shoe that meets those needs and elevates your workout experience. Swipe to see more info on picking the perfect shoe for you! What’s your favorite shoe and what workouts do you use them for? 👇🏼 Right now I’m LOVING @reebok Nano 9s for training + @asics GTs for running

Your mountain is waiting. Putting it off or waiting for the right time is the easy way out. You’ll never be ready. There will never be a right time. What you CAN do is reach out for help to get started.. Help along the way.. Help to reach the top. Stop waiting for the right time. Don’t wait until after the holidays. I’ll let you in on a little secret: It doesn’t make it easier. “After the holidays” isn’t some magical time where fitness is any different or better or more exciting to do. The consistency is the magic. The reaching out is the key. The mountain isn’t moving, but it’s getting bigger every day.. so you might as well get started. #thesweatlife #itsthetruth #getstarted #startingisthehardestpart #stepone #mountains #fitnessmotivation #personaltrainer #personaltraining #youcandoit #strongerthanyouknow

You read that right! 🙈 4 more days of a giant discount on CUSTOM virtual training and programming. You’ll get a free consultation where we’ll chat, set goals, and come up with a plan. You’ll get an app with access to all of those workouts and a training program designed for you + what you have access to. Beginner or athlete, at home or full gym. It doesn’t matter. You’ll get custom nutrition programming to compliment your goals + your plan, with step by step instructions on how to crush it. There will be weekly check ins with me, and access to message me through your app at any time. HEAD TO MY BIO + Use code BFD to snag 25% 6 months of workouts - y’all, it’s 1.5 months for free.✨ Wanna gift it? Have questions? DM me 💕

Bracing for this week like I’m bracing for these squats: Face on fire + ready as I’ll ever be! Swipe for a couple of my favorite functional leg-day movements! Video 1: Squats. You don’t need a barbell and plates to make it happen. Load up a bookbag or gym bag with things from around your home! Video 2: Front Foot Elevated Split Squats. It’s a mouthful, I know, but put something under your front foot and drop your back knee down. The goal is to get a deeper range of motion than with a standard lunge. Not going any lower than before? Lose the elevation and work on strength and depth in a standard split squat. Video 3: Heels Elevated Goblet Squat. Hold the weight at your chest to activate your core and front - load the movement. Elevating your heels can help you reach a lower depth in your squat, and will also transfer more weight to your toes, putting tension in the front of your leg and activating your quads. Not sure when to do what? I feel you. Custom training is 25% off right now, and it’s kind of a BIG DEAL. ✨ Use code BFD to get $50 a custom virtual training program with me (and a lot more) deets are in my bio OR just shoot me a DM! It’s only happening THIS WEEK so go get your month and a half for free 💁🏻‍♀️ #thesweatlife #legday #functionaltraining #athomeworkout #personaltrainer #customvirtualtraining #virtualtraining #virtualtrainer #greensboronc #shoplocal #cybermondaysale

#BlackFridayDeal - I’M SO EXCITED!! I’ve opened up a LIMITED NUMBER of 1:1 Custom Virtual Training Spots for the next week! Use the discount code BFD to get 25% off EVERY month! Y’all, that’s $50. Go 👏🏼 get 👏🏼 custom 👏🏼 training 👏🏼 You’ll have a movement assessment, weekly touch-bases, custom nutrition profile, and workout plan for you + your goals. Winter is coming, the days are getting shorter, and the motivation is slipping. This provides program provides accountability - all you have to do is show up. Whether you need to restart or take it up a notch, custom programming is THE BEST way to make sure you reach your goals. ✨ The workout will already be planned, you’ll know that what you’re doing is going to show results - so no more guessing or excuses! LINK IN BIO. Let’s do this together. DM me your questions 🖤 #BlackFriday #ShopSmall #SmallBusiness #GreensboroTrainer #PersonalTrainer #VirtualTraining #BFD

So you want to burn some cals but your food coma is still lingering? Whether you can’t get to the gym or just don’t want to, you still have the ability to make the biggest impact on your TDEE (total daily energy expenditure). How, you ask? WALK. Go shopping. Take the dog out for a long stroll. Grab the Fam + find a trail. Walking (and other low-energy activities) are PERFECT for the day after Thanksgiving! It increases your NEAT (Non-Exercise Activity Thermogenesis) aka Daily Movement WITHOUT increasing hunger or cravings like hours of cardio does. Plus, it doesn’t make you want to puke like a super intense workout will. You’re welcome. What does this mean for you? GET UP. Move around. Stay on your feet. Take a walk + increase that slow-burn 🔥 #thesweatlife #healthyholidays #walking #metabolicrate #LISS #goforawalk #NEAT #nonexerciseactivitythermogenesis #getoutside #foodcoma

“It’s okay.” A Thanksgiving Poem. It’s okay to count calories. It’s okay to completely ignore them. It’s okay to have some anxiety. It’s okay to not care at all. It’s okay to worry about how it will effect your progress. It’s okay to be calculating how you’re going to burn it off. It’s okay to say no to something. You don’t have to explain yourself. You shouldn’t be guilty for having more meat + veggies on your plate than casserole + dessert. AND You don’t need to listen to the comments about you eating something that DOESN’T align with a stereotypical “healthy” lifestyle. You’re human. You set goals. That means YOU get to decide what’s best for you today. Eat what you want. Build your plate how you want. And focus on your health in the way that’s healthiest for YOU this year. Love yourself for the choice you made because 2020 has enough negative energy already. Just be Thankful you have a capable and able body because in the end, it’s all gonna be okay. #healthymindset #strongerthanyouknow #itsokay #itsgonnabeokay #nashvillemural #thanksgiving #holidayworkout #healthyholiday #noworries #personaltrainer #greensborotrainer #thesweatlife

Hi there 👋🏼 I’m Tess - talking about myself is pretty weird for me since most of my focus is on my clients! I consider myself *normal,* but I’ll be honest: the picture above makes up about 90% of the photos taken of me. Smh. Smizing has clearly never been my thing. Here’s a few more fun facts about me ✨ • When I went to college I was originally a Psych Major to peruse a therapy career but switch to Kinesiology (Exercise Science) because Exercise helped me through a lot of anxiety, depression, and self-confidence issues. My fitness plans always include a focus on mental + spiritual wellness because of that passion! • Squat Day > Upper Body Anything • I firmly believe the purpose of life is Homemade, Baked Macaroni. • My favorite place that I’ve backpacked: Grassy Ridge Bald in on Roan Mountain. • Go-to background noise when doing chores: Friends, How I Met Your Mother, Brooklyn 99, or Parks + Rec. No, I don’t like The Office. Anything that you completely disagree with?👇🏼

Stepping into Monday like.. Shop the Long Sleeve that takes me from 40 degree morning runs straight into heavy leg days. Link in bio. #ready #ad #thesweatlife #runderdful

I said it. Ever went to the gym and just did cardio, or skipped it all together because you didn’t know what to do and didn’t want to wander around? That’s because you didn’t have a plan! The above is an oversimplified way to think about planning + scheduling your weekly workouts based on how much time you can actually commit to going to the gym. Some other things to consider: • What are your goals? Make sure what you do actually aligns with those targets! Strength is the answer to a lot of the things you’re trying to achieve, but make sure you’re doing the right stuff (i.e. you want to tone your arms but you only ever do legs - come on, babe). • You need to work hard while you’re there, but you also need to rest. Plan that in too. Give your body 24-48hrs hours of rest before working that body part again! • Most women skip strength - so focus + prioritize that. Grabbing a friend for a quick cardio session or walk is a lot easier than grabbing your best gal for a strength workout. Make sure you make it a priority for yourself - then supplement + motivate yourself with pals for the extra stuff. I hope this helped you create some structure to your week + what your plan for the gym looks like. No more wandering around - you have a plan, and you’re going to knock it out! #thesweatlife #functionalfitness #planahead #workoutroutine #settinggoals #greensborotrainer #northcarolinatrainer

Cardio BEFORE of AFTER you workout? The answer: Keep it simple. Ask yourself this ONE question: What are your goals? Are they cardio-related? You want to increase aerobic capacity specifically, or endurance, or run a certain distance, or a certain speed as your primary goal - then cardio first. *Note that this is NOT weight loss related Are they strength related? You want to move better, lift heavier, do a certain move (like a pull up) for the first time - cardio after! Generally, people use cardio as an additional little calorie burn at the end of the workout (note the words ADDITIONAL and LITTLE). However, if you want to run your first marathon, you may want to get your running done first so your *best* energy, focus, and ability can go towards improving that. The idea is the same for push ups, for example. Say you set a goal to do 10 - great - we would do push ups first every day we had chest to make sure that the freshest version of you is being put towards this specific challenge. Everything else programmed that session would be to elevate that. I hope that helps you sigh a breath of relief the next time you walk in unsure of what to do first! So, to recap, what are your goals? Fat loss? Toning? Lift them weights. Supplement with cardio after if needed. Run 10 miles? Improve heart health under controlled stress? Cardio. Then strength.

Part of wellness is remembering this ^ You don’t always have to be going at 100% to be working on yourself. Slow down. Even if it’s just for a minute. Stress can effect your mind + your body negatively, too. That, in turn, affects your workouts + diet + confidence + immunity + attitude + so much more. Don’t let it. Slow down. Create space.

Eat the candy. You have the official permission of a Personal Trainer. You’re welcome. Eating the candy will: • Probably make you happy, relieving stress. • Prevent you from binge-eating later. • Allow you to practice key components of an overall healthier / balanced life like appreciation, self-control, self-confidence, decision making, self-love, and prioritization. Yes, all those things happen when you have that candy, enjoy it, and then move on with your life. Things you should avoid after the holiday: • Under-eating • Over-exercising Just go back to your regular day, folks. Appreciate that it happened, and then stay the course. If you’re doing great 80% of the time, you’ll see results - so please don’t think one night will throw that off - having that mentality is just as much of a choice as having the candy. So, make better choices. Follow people who support real life people + don’t encourage guilt for being NORMAL. Drop your fav candy in the comments! I’m 100% a frozen @reeses gal. #thesweatlife #balance #lifegoals #prioritizeyourself #priorities #mentalhealth #bingeeating #calorietracking #takeabreak #findingbalance #practicemakesperfect #personaltrainer #wellnesscoach

🖖🏼 Move Legs + Core! This workout is perfect for days when you just don’t have the energy or time for your regularly scheduled programming, but want the satisfaction of showing up to the gym (or home gym-area). If you don’t have the weight to challenge yourself appropriately, increase the reps! Try to do 5 sets of: 8 2:2 Squats 10 each Staggered RDLs 25 Butterfly Sit-ups

#ProTip: Change you surroundings. Sometimes being in the same place all the time can get monotonous + routine sets in - find somewhere different that you can still push yourself! This also works with your workouts - need new ideas, motivation, or to change things up? Hire a trainer for a little while and let them know that’s what you need and a time frame for how long you want to work with them. Regardless, consistency is still king, even if you’re unmotivated. Keep going. Keep pushing. I’ll run at this park when I feel low energy or just need to get out of the gym! I tell myself to just get to this bridge, I’ll rest and breathe for a little while looking at the water, then start back! For me, on my “off” days, this allows me to reset. What do you do to stay moving but change things up? #thesweatlife #running #thegreenway #lakebrandt #personaltraining #greensborotrainer #longruns #changethingsup #mentalstimulation #selfcare #motivation

Neutral or Wide? For most people, it doesn’t r e a l l y matter. Still, I have clients ask me which is correct and when to do what.. so here we go! Swipe to see FORM, and a breakdown of Neutral and Wide Grip Presses. Like I said, and being totally honest - for most people, the specific press doesn’t matter because ANY press overhead will do the job. The core focus of “building strength overhead” is the most important thing when it comes to pressing. Think about all the things you reach for - you need to be strong enough to support that weight! I dunno about you, but in my short-person world, I do a LOT of overhead reaching. Your other shoulder muscles are stabilizing the movement, so whichever press is chosen, you will likely see muscle growth and strengthening in the entire shoulder for *most* fitness levels. When you start competing in bodybuilding competitions, then we’ll talk specifics. Until then, keep it simple. When to use Neutral Grip: • When you want to get stronger overhead. • When it feels better than wide grip. • When you want to activate front delts + triceps. • When using Dumbbells or a Barbell (they are by default less stable, and this is a safer position for your shoulder to be unstable in - if that makes sense). When to use Wide Grip: • When you want to get stronger overhead. • When it feels better than neutral grip. • When you want to activate middle delts + traps. • When using Machines (they are by default a controlled and stable range of motion for your shoulder while it’s in an easily compromised position). Oh, and one last thing: YOU WILL NOT GET BULKY because you do a few shoulder presses. Pick up heavier weight. #thesweatlife #smartgains #goodform #overheadpressing #overheadpresses #pushday #neutralgrip #widegrip #personaltrainer #greensboropersonaltraining

Let’s talk basics. Your goals do not need the most complicated plan out there, your workouts do not need to be 100% different every time you walk in the door, and you do not need to do the most difficult things in order to be successful. Here I have several modifications for my client because she had never lifted 100lbs before, and the idea of it was a little intimidating for her, but her goal was to be “strong af.” Literally. The box, my support and her TRYING this simplified version of a squat completely changed the game for her + her confidence in what she was capable of. If she hadn’t trusted me, if she had refused the box, or refused the heavier weight - we probably wouldn’t have had the same dance party at the end (you can see the full video in my highlights where she jumps and dances because she rocked 10 reps like it was nothing). She was okay with simplifying. She was okay with the basics. She was okay with pushing it the way it needed to be pushed - not the way Instagram or Pinterest makes people perceive success. Takeaways: • You don’t have to be the best athlete in the gym to have a killer workout + do great things. • Successes and great things aren’t always complicated moves. Tips: • Start with the basics • Stick with the basics • Adjust as goals change Modifications: • Squat to box to provide a range of motion and a safety incase she couldn’t stand back up. • Box just above her knee, so squat was just above depth, allowing her chest to stay taller and less rocking to stand back up. • Me behind her to make her feel safer and know she had me there to help if needed. All this was done after checking form at lighter weights for several sets, and working up to this heavy set. #douncomfortablethings #thesweatlife #trustyourtraining #workhardstayhumble #greensborotrainer #personaltraining #backtobasics #functionaltraining #progressisprogress #functionalfitness #squatday #squatprogression #squatform

Five things I would tell you if we were having coffee right now: 1. You can love yourself as you are, but you don’t have to settle for how you are right now. Yes. It’s possible - loving who you are and your body for what it’s been through with you is okay, even if you aren’t where you want to be. By doing that, you’ll see your successes as you change, verses finding more flaws you hate. 2. You won’t be motivated every day. I’m a personal trainer and I’m not motivated every day. This is my career, and sometimes l’m like “Why did you do this to yourself, Tess.” That’s where learning to love your body, and exercising out of *joy* and not *hate* changes everything. 3. Flex your struggle muscle. Do something hard. Blow your mind. Even if it’s hanging on the stair master for an extra minute or two when you thought you couldn’t. To change, you have to be uncomfortable. You’ve heard them all: Change happens when you step outside of your comfort zone, get comfortable with being uncomfortable.. BUT IT’S TRUE. You have to be uncomfortable, you have to change the routine, you have to be different to be different. And you can love it, too. 3. If you want to lose weight, you will be hungry. You will not go hungry, you will not starve, and you should not starve yourself. BUT. You will need to be uncomfortable. You will need to say no. 4. This is as much about growing mentally as it is changing physically. If you’ve ever done anything remotely like diet change or working out, you know your biggest obstacle is you. So how do we take on yourself? By admitting and accepting who you are, and working with your strengths and weaknesses. It’s by looking in the mirror and being your own competition - not comparing yourself or your journey to others. They aren’t you. 5. You sure as hell are worth it. You are worth the investment of time and money. You don’t have to be alone unless you make that choice. You don’t have to surround yourself with people who help hold you back. If you want it, you’ll find a way to do it. Just know you’re worth it, no matter what your inner voice says.

I donut know who needs to here this, but not every diet has to be restrictive and something you hate. Yeah, I said it. What’s your kryptonite? Because if you cut it out completely, you’re way more likely to binge - and it may not even be on the thing you’re actual craving! Frustrating, right? That’s why your health and wellness should fit YOU, and it’s 100% worth it to find someone who gets that. Like me. Just saying. Link in bio or DM me. Now. #thesweatlife #donutsofinstagram #bingeeating #healthydiet #personaltrainer #greensborotrainer #lifeisshort #eatwhatyoulove #fitnessjourney

Yeah. Actually, I do get it. You aren’t the only one with a story, or felt the things you’re feeling, and that’s important to remember. 1 - because people DO understand and care. 2 - because if they can, that means you can too. 3 - because you aren’t alone. Everyone, and I mean everyone, has a story. Until you die, you get to continue to write that story. What’s mine? Oh, that was me in college - I didn’t gain the freshman 15, but I was constantly losing my birth control between all the activities + bags I had, so I opted for a semi-permanent option + got a progesterone stick (the main hormone produced in pregnancy + the main hormone in birth control) inserted in my arm so I wouldn’t have to worry about a daily pill or the cost of replacing the pack/starting my hormones over. Guys reading this: be thankful for your man parts + testosterone. The amount of hormone being released affected me in every way - I was emotional, apathetic, exhausted constantly - and saw steady weight GAIN, no matter what I did to prevent it. So I gave up. Blamed myself. I was working full time + in school full time. I didn’t have time to buy groceries or meal prep, but I had also given up - it didn’t matter anyway, I wasn’t losing weight. So I ate as healthy as I could, and well.. I reached 155lbs. I could have weighed more, but I stopped at some point bc I just honestly didn’t want to know. It was embarrassing being in school for health + wellness while struggling to lose weight or feel healthy. Even when I did everything right, it stayed the same. So, I said screw it. I had felt horrible emotionally, mentally, and physically, + finally got the stick OUT. BUH BYE. I stopped blaming myself + put in the work. I stayed off b.c. for several months to let my body re-regulate, fixed my lifestyle + guess what? In the first 3 months, I lost the 25 that I had gained + hung on to for almost 2 whole years. I’m still on my journey + always adapting to new stresses in my life. But, it all started with me saying “enough.” I wanted to change. It wasn’t easy. So, yes. I do get it. I have been there. I know what it’s like. That means when I train, I’m not bullshitting you. Let’s work🖤

Save for a lil’ leggies day ✨ Another throwback to G+G, so this is geared towards beginners! 4 Sets 8-12 reps • Box Squats (higher than 90 degrees at the knee if just starting to squat with a barbell) • Leg Extensions • Hamstring Curl • Glute Kickbacks IF you are new to squats, find a comfy foot position with your feet below your hips, toes pointing slightly out. Make sure your chest stays tall, core stays tight, and you focus on squeezing your butt. At the top, even though you’re squeeizing, hips stay in line with your shoulders and your ankles - no hyper extending your back! #keepitsimple #thesweatlife #glutesfordays #legday #legworkout #gymtime #throwbackworkout #beginnerlegworkout #machineexercise #functionaltraining #squatday

Know 👏🏼 the 👏🏼 difference. It’s important. Why both feet together: • Allows you to use both legs, which is more stable + means you can go very heavy Why B-Stance: Allows you to focus and build strength on one side, while distributing some of the weight / work to the other leg for support. It’s all of the benefits of Single Leg, without the added balance challenge. Why Single Leg: • Allows you to completely focus all the work on one side - strength, balance and stability are all required to do this movement correctly. You will use the least amount of weight in this move. Start with Bi-Lateral first, then try the Staggered Stance, then Single Leg. There are a lot of different variations and ways we can modify between each stance, but that’s a post for another day. Which stance should you use or focus on? Well, what are your goals? Strength: Bi-lateral Muscular Balance / Stability / Strength: Staggered Balance / Stability: Single Leg There’s a good argument for the first two for MOST people. Just because single leg is the most advanced, doesn’t mean it’s the most functional movement or best for YOU. Keep that in mind. How to know if you’re not ready for the next level: • You have a hard time balancing (you spend more time tipping over + resetting than actually working) • You “feel it” in a weird place • You have “bad pain” somewhere. I personally love and use each stance in my own workouts (not all at once, though). Which do you prefer? #functionaltraining #knowthedifference #trysomethingnew #understandwhy #thesweatlife #beginnerworkout #intermediateworkout #advancedworkout #balance #stability #mobility #strength #overallwellness #focusongoals #posteriorchain #RDLs #exercisevariation #personaltrainer #greensborotrainer #gsotrainer #strivefitgso

What do you do when SO many influencers have different opinions? Unfollow them. If they are HARD SELLING one point of view, there’s a good chance they’re doing just that - selling. The reality is, a lot of introspection goes in to picking the right *lifestyle* for you. But, from my personal experience with hundreds of people - it doesn’t work if you don’t like it. Things that DO WORK: • Something that allows you to include things you like in moderation. • Something that fuels you and makes you feel satiated (not weak / grumpy / exhausted). • Something you’re cool sticking with for the long haul. • Something that feels LEAST RESTRICTIVE to YOU (this is VERY individual to you). To me, I enjoy tracking because it tells me what I need without having to think about it - BUT THAT’S JUST ME. A lot of my clients hate it, and that’s okay. I customize their approach. • Something that’s REALISTIC for you right now. Maybe you don’t know what portions look like for you, or what 2000cals of food looks like throughout the day. That’s okay, maybe you need to temporarily do something extra in order to get you to your long-term lifestyle. But, only you can know of that method will work for you, and that may take some trial and error. There are benefits to both intuitive eating (where you listen to your body and eat accordingly, still focusing on an overall calorie deficit and good foods) and tracking + logging your calories and macros. Intuitive Eating can feel/sound more “free” but can sometimes be too loose for someone with really specific goals, or someone who is chronically unintentionally overeating. However, it can save you some time + energy because you aren’t having to log everything. Logging your food let’s you know exactly where you are for the day, and suits a lot of Type A personalities, or people who need more structure to reset their perspective on food. Unfortunately when implemented incorrectly, can lead to food disorders/obsessions. Finding balance is key, and Wellness should ALWAYS be something that brings more joy and ease to your life. How do you keep track of your diet? Any questions about what you need to be eating to hit your goals?

2 days, 14.6mi, 4000ft of elevation climbed. Another small piece of the AT conquered. Creek crossings + rock scrambles. Waterfalls + Mountain Tops. And it took years. #functionalfitness is huge in making sure I feel ready for these adventures, and it’s taken years of training + consistency and shorter hikes and backpacking.. Yes, aesthetic goals are great - but what about life goals? What about being capable of climbing mountains? Being able to reach far off places? Or in the future - strong enough to play with your kids? Showing them how strong THEY are? How capable they are? Setting those goals are so much more important and rewarding - you aren’t caught up in particular feelings about how you look (though you 100% will look better by making + sticking with performance goals). Other reasons why performance goals are my favorite: • Food adversities tend to decrease (you eat to fuel your body, rather than starve the fat away). • You get more confidence in how amazing your body is + say “yes” to things you never thought you would. • You get to conquer something m. • Life feels easier. Aches and pains slip away (as long as you aren’t overtraining and taking care of yourself). But how does that all start? Consistency. Just one piece, day after day. This isn’t something that happens overnight. It’s a mindset and lifestyle change that you move through over time and evolves with you as your life and dreams change. This also isn’t something that people do well alone. It’s so much easier to listen to your inner voice than show up at the gym. My consistency challenge invites you to fight that inner voice and take one step in the right direction with exercise + nutrition, which will move you towards your BIG goals. You know, the ones that scare you, or you laugh at, or you think you’ll never actually do. #thesweatlife #choosemountains #gsotrainer #consistencyiskey #triadtrainer #virtualtraining #prioritizeyourself #virtualtrainer #onestepatatime

All you need is a couple things🤘🏼 Save for later - Chest, Tri + Core! The workout: 5-6 sets 8-15 reps of each* • Incline Single Arm Press • Close Grip Chest Press • Seated Overhead Press • Med Ball Push-up with Shoulder Tap *It depends on how heavy your weight is, or how hard the move is for yah Anyone else love being outdoors to workout? Or is it just me because I work in a gym 😅 #thesweatlife #chestworkout #outdoorworkouts #whatgetsyououtdoors #personaltrainer #functionaltraining #functionalfitness #thisweathertho

#thesweatlife - Hey, @lululemon, thank you for inadvertently making the PERFECT Backpacking legging for all my adventures. #ad The fact that Fast and Free is made for running so it handles abrasion, is lightweight, compressive, quick-drying, sweat-wicking, breathable, able to keep their shape, have a drawstring so my pack doesn’t push my pants down, and side pockets for things I need quickly is absolutely game changing for my biggest adventures. These leggings went from 70 degrees (doing exercise) and below 40 degrees (just hanging out) in sun, wind, and rain. They hugged me perfectly and were so comfortable. They did over 14 hours of hikes in 24hrs and stayed strong over a few slips/stumbles where they could have torn. I used to use my All The Right Places, and probably still will when not carrying a pack, but the drawstring just made everything more secure for the long haul. You make more than just great yoga pants. I wish I had made the leap and invested in you so much sooner - I would have avoided a lot of legging heartbreak. I firmly believe that less is more when it comes to health + wellness. Having pieces that work for running one day and rock scrambling the next has minimized my stress and maximized my life. Thanks again for making amazing products. All my heart, Tess Want to see what I’m talking about? Check the link in my bio - I’ll take you right to them. #keepitsimple #whatgetsyououtdoors #backpacking #appalachiantrail #virginiaisforlovers #threeridgeswilderness #threeridgesloop #lululemonleggings #whatiwore #longweekend #functionaltraining #functionalfitness #whatsstoppingyou #personaltrainer

Unpopular Opinion: Sometimes relaxing just isn’t relaxing. Hi, my name is Tess and I’m a workaholic. It’s true. I work to avoid doing other things, I work because I feel like if I don’t I’ll be more stressed that I’m behind, and I work because I hate feeling like I wasted time. As a result, I get impatient + burnt out. I’m not my best self, and I pride myself on being helpful (if you don’t know what the enneagram is, go check it out, it’s super helpful at personal growth - yah girl is a s t r o n g type two - the good + the bad of it). For me, relaxing can be stressful. Specifically, doing “nothing” and doing things for MYSELF is stressful. I have to feel like I’m working towards something or finishing something, or making something better, or helping something out. To me, cleaning/organizing is relaxing, getting ahead is self-care, helping others do what they need to do brings me joy, and creating/doing hobby stuff (like caring for my plants on a hot summer day) is stress-free fun. Even Netflix or TV has to have some sort of purpose - it’s background noise for other work, or it’s marathoning LOTR or Harry Potter, or it’s comedy for laughter “to unwind” after a long day. Today, however, I officially took a day off. Just for me. Just like anything new, it feels weird and I’m a little anxious, but it was nice to not set an alarm or have to write in my agenda. I didn’t commit to any early meetings. I had breakfast when I wanted (+ it wasn’t a protein bar between clients). I played with my plants a little, organized my closet a little (the socks were getting out of hand), and played with my pup a little. For today: I have a message + facial scheduled and a long walk + yoga on my porch with my pup + plants after that. So, even though I had to have a plan for my day, and I haven’t just laid around, it’s the perfect kind of “do nothing” day for me. Everything I’ve done has brought me joy and let me feel like I have more control and order over little things that usually take away from my day (I mean, have you ever sock-hunted at 5am? It’s horrible). What do you do to de-stress? Are you a workaholic? #thesweatlife looks different for everyone, and that’s okay.

That feeling when you’re about to start a new adventure.. Just opened 3 more spots for your 30 Day Consistency Challenge + 1:1 virtual coaching! Click the link in my bio to find out more + sign up! Seriously can’t wait to start working with you on creating a healthier and more balanced life✨ #thesweatlife #personaltrainer #newadventure #consistencychallenge #virtualtraining #balancedlife #bigmovesonly #30daychallenge

Save-for-later Back Day! Here’s one of the back days I gave my girls from Grit + Grace - the goal of the program was to get comfortable in the gym and with equipment, so even if you’ve never been in a gym before, this workout should work for you! So, nothing crazy here - just machines and free weights that I’m pretty sure you can find in almost any gym! The benefit of machine is that as long as you have your points of contact (feet, butt, back, hands + head) and you’re facing the right direction, it’s hard to do the machine wrong! Machines also allow for a greater force output on a specific muscle, meaning you increase your ability to hypertrophy the muscle, meaning you’ll build more muscle and look “toned.” Try it >> • Machine Seated Row • Assisted Pull-ups • Kettlebell or Dumbbell RDL • Rear Delt Fly • Hammer Curls • Lateral Raises Beginner - 3x10 of everything Intermediate - 4-5x8-12 of everything Advanced - 6-8 reps of the main moves, 12+ of the accessory work #thesweatlife #backday #saveforlater #personaltrainer #simpleworkout #greensborotrainer #greensborotraining #anywhereworkout #youcandohardthings

Let’s talk making goals + habit stacking a little bit more - but as the #whatliftsyouwings ✨ When you makings goal, habit stacking is one way to get there! It takes you from little wings to big wings as you build on new healthy habits! Why start small? • It allows you to focus, and be really successful at each new thing you do • Troubleshooting is a lot easier if something isn’t working for you • Allows for gradual life change so you aren’t over-stressing yourself • Makes change easier to adhere + become permanent • Easier to track and recognize change that impacts you the most Eventually, your wings will be full of the beautiful life that you’ve created, making it easier for you to “soar.” Cheesy. I know. But it’s true. So where do you start? Consider these questions: • What seems like the easiest thing for you to try? • What would make the biggest difference in your life? • What are your goals? • What’s missing from your life? Then, take the smallest part of that and start there. Gym-related example: Your goal is to be healthier, you know you need to incorporate a strength-training routine, but you currently don’t even go to the gym or know what to do. The smallest part of that may just be going to the gym regularly to walk on the treadmill for 30 minutes. Then, while you’re walking, maybe look up a body weight strength training program you can stay after your walk and do. Then, add weights to that routine. Then, change the routine, get a different one, or maybe invest in a true program or certified coach. Depending on who you are and what you need, the timeline may differ or the choices may change, but taking the first step doesn’t have to be a dive into the deep end. It can be a wade in, too. Still intimidated? My 90 day consistency challenge may be perfect for you. It’s all virtual and body weight training, and behavior/consistency focused (rather than aesthetics). We’ll set your goals and your program, and all you have to do is.. well.. do it! Click the link in my bio + we’ll be in touch! #habitstacking #goalstacking #thesweatlife #buildinghabits #loveyourlife #patienceisprogress #whatliftsyou #startsmall #fitnessjourney #personaltrainer

Having a very “Girl, go wash your face” moment. Lol So I want to wash my face 2x/day most days of the week + keep up my @molr_dc routine as well. Welcome to how I goal stack (outside of the gym). Goal stacking can work for creating the balance you want in your routine without overwhelming yourself with new things (even if it’s all good things). Currently, I’m switching up my skincare routine (we’ll see how it goes)! I want to be better about taking care of my skin - I just often use the “no time” excuse, so I figured an investment might make me a little more consistent with it. With as active as my job can be, I’m glad that companies are providing more options for skin that sweats often + I’ve heard some pretty cool things about @freskincare. Right now in my work skincare bag, I have a mix of @kiehls, @clinique fit, @arbonne + @marykayus. I honestly have no problem with my current set up, but I’m running low and getting less consistent using it, so - why not? From FRÉ, I snagged the Brighten Me + Recover Me kits. I chose these two because I still have a plenty moisturizer I like and wanted to try some of their other products! Essentially, from their most basic kit, that’s the only thing I didn’t get. Also, I got them BOGO Free, so if you go look it up, no - I didn’t drop $300 on this stuff. However, after the first couple days, I’m v e r y satisfied. Right now, I have the cleanser, replenishing serum, tone corrector, night cream, and argon oil. I don’t know the most about skincare, but I’m all for learning more and essentially that’s the goal! The last picture is a quick snap of what I’ve been using (and loving) minus my Mary Kay Time-wise Moisturizer. I use my @lululemon The (Small) Towel as my wash cloth because it’s fast drying, very packable, and soft on my face!

#thesweatlife #ad - Officially apart of the @lululemon collective and I couldn’t be more excited! I’ll be sharing gear that helps me on all my ventures - especially the sweaty ones! FYI this is an affiliate program—which means if you purchase gear through my links, I will get commission and you will be supporting your girl!✨

Great Question. The quick answer? No. Let me explain. I promise to keep it quick: When you think about a healthy, “ideal” diet, you should eat whole, minimally processed foods + have a well managed caloric intake. You should be able to get all the nutrients you need from a balanced diet - and NOT have to take out personal loans on supplements. Though there are a lot of arguments out there, let’s be real - your body was created to eat foods from nature. The more processed + chemically altered, the less good it is for you. Period. That being said, this is LIFE. You may hate veggies or not have time to eat, or forget, or love sweets - whatever. If you can’t make “the healthiest” choice - make the next best decision. And maybe, like me, you choose a protein bar. Guess what: humans are pretty cool. We’ve made a lot of different types of bars with less and less processing/chemicals involved. I should say, this is NOT an ad for Power Crunch - it just happened to be what I had in my desk(lol). Even still, READ the nutrition labels and be aware of what you’re consuming. Just because it’s in a “health section” doesn’t mean it’s healthy. It could be loaded with chemicals you can’t even pronounce, or packed with sugar/calories. So, if you CAN, the better option is always whole, minimally processed (lean protein, ya’ll). BUT, when you can’t, find something that can be your go-to. Higher protein + fat will be more satiating than higher carb if you’re low on time and need food. Personally, I lean towards well-rounded macros (p/f/c *around* the same amount of grams on the back) and keep it between 200-300 calories. It keeps my life simpler - even on days when I don’t have space to log food, I know I’m on track. So, are protein bars bad? No, but they shouldn’t be your first choice. You will hopefully be on track to start making habit + behavior changes that help you have better choices in line!

Fitness should be easy. Right? So here’s 1 move that checks a lot of different parts of your body: The Front Squat. Typically when checking mobility, we’re looking for the ability to move through a range of motion. The front squat requires ankles, knees, hips, thoracic spine, and shoulders/wrists to be decently mobile. Though you can still have some limitations that you will need to fully check separately, this is a functional movement that translates to everyday life, and you should be able to do well. Swipe >> Let’s break it down: • Ankles - I look to see if you go up on your toes or if you stay back on your heels, and how much moving around those ankles are doing. If you look at mine, they cave inward slightly towards the last few reps, and is more noticeable if you look at the movement in my shoes. • Knees - With heels flat, do you have any pain? Do your knees go WAY out or cave in? Does only one side do it or both? This could help reveal some strength imbalances or mobility issues. • Hips - Are you able to reach depth in a squat? Great, that means you are able to move functionally, but you still may have tight hips. Do you have a butt wink (where the butt dips at the bottom)? In other words, does your pelvis position change? That could reflect tight hamstrings, or give you reason to do some additional tests. • Thoracic Spine - If everything else works, can you keep you chest tall even at the bottom of the squat? Front squat specifically challenges that ability and the mobility of the thoracic spine. So, does the spine round? Do the elbows drop? Those are your signs. • Shoulders / Wrists + Such - So everything else checks out, but when you go to rack the bar, you can’t actually hold it properly. Bar grip is a post for another day, but let’s assume you know how and just... can’t. This could reflect tightness in your wrists or shoulders. You may also see that one elbow dips while the other doesn’t - a sign that one side is tighter than the other. Again, there are much better / more specific tests for each of these parts of the body, but if you aren’t sure where to start, I like a good light front squat to test it all out and decide what needs love first.

In honor of today being chest day (for me) I thought I would share one of my favorite chest multitaskers! I like this Glute Bridge Chest Press because it takes out 1 of the 5 points of contact (feet, booty, upper back, head and hands) to make the exercise a little more demanding on your body overall. Now, instead of just anti-rotation in the core & balance on the bench with your glutes and feet, we’re increasing the instability through the midsection and bringing up the intensity. •This exercise, without the booty support, requires you to have an isometric hold at the hips which great for people learning to activate their butt, or people who can’t do a lot of squats because of their knees. • Keeping it single arm still puts demand in your core to keep your body from rotating (it’s just harder now). • Creates better overall awareness through multiple muscle groups and how they interact (looking at you, folks who think they’re uncoordinated) Pros: • If you don’t have a lot of time, this can help you cut out “core” at the end of a workout • If you don’t have very heavy weight and want to increase intensity in another way, this would work • Good alternative if you’re bored of regular bench press • Good for people trying to become more aware / coordinated + stable in everyday life Cons: • You may not be able to go as heavy as you would with *just* a chest press being the focus • Moderate level of difficulty, so you may find you aren’t ready for it yet Do you have a favorite chest move I should try? #5pointsofcontact #personaltrainer #chestday #chestexercise #multitasking #favoriteexercise #stability #antirotation #coordinated #bootyexercises #coreexercises #tuesdayworkout #newmoves #functionalfitness #functionaltraining

#thesweatlife #ad - Don’t worry, I got you girl - It’s really hard to know what you need for your run! Like, you don’t want to freeze your butt off, but you also don’t want to be so hot you’re uncomfortable. So, here are my 4 favorite layers and why! Layer 1: Tank. 100%. In colder weather, you want an extra lighter layer for insulation, but make sure it’s breathable and sweat wicking. Another plus? Get a tighter top so it doesn’t move around. You’ll feel better during your run if your base layer isn’t jostling around. I also like a tank as the base, so if you’re in-between seasons and plan on having it on as the weather heats up, you have something with a shorter sleeve just in case! My Fav: The @lululemon Cool Racerback Layer 2: Lightweight, breathable + vented long sleeve. It’s extra insulation, an extra wind barrier, and don’t neglect a good thumb hole to make sure your hands have a little protection when you first start. Again, I don’t like my layers moving, so I go with a more fitted option usually! My fav: The @lululemon Swiftly Layer 3: Windbreaker or lightweight rain resistant jacket. This should have good ventilation, but also helps prevent that morning dew from chilling your core while you run. Depending on how warm you get after you start, this layer can always come off quickly and go around your waist (or, this one, packs into a small ball). Other things I love: it’s made to move in, so the fabric can handle the abrasive running, and there is a sinch if I want it to be a little more fitted. My fav: The @lululemon Pack It Up jacket Layer 4: Vest! Pick a comfy one that can handle the abrasion from your arms. I chose this quilted one because it is warm enough for what I need, and isn’t “too thick” or “too thin.” To me, the vest is key in keeping your core warm while you start. Need to strip a layer? The jacket is the one that will come off, and the vest will go back on. That will let the key ways your body likes to release heat do their thing, and you should still be okay with your core staying a little warm! My Fav: Abercrombie & Fitch from several years ago (I would do some research and pick your own) Bonuses: Shoes - @asics Pants - @lululemon

I don’t know who needs to hear this, but you’re definitely strong enough to pick up that weight - it’s just your grip strength holding you back. Yeah, I said it. If you don’t want to put in the work (or are lifting so heavy your hands physically can’t hold the weight) to increase that grip strength/endurance, maybe straps are for you! As a trainer, I tend to lean towards doing a few sets of the following (swipe) to increase my grip strength and core stability. Why? Because I’m not pulling out straps to do my groceries in one trip! Amiright? It’s more functional for every day life and will have you feeling strong af over time as the groceries get easier to carry and you realize you can pick up more weight for longer. Try out one of the first two at the end of a workout and create a set + distance goal for yourself. Your weight should be HARD TO HOLD by the time you get where you’re going. • Double Loaded Farmers Carries • Single Arm Farmers Carries Tips: *Stand up tall *Brace Core *No leaning or wobbling *Try to hold weight out and away from the body *Walk slow Your grip will probably give out before your core does, so if you want Farmer’s Variations that will give your widdle hands a break but still work on overall balance and stability try... • Single Arm Overhead Carry • Single Arm Overhead March The few at the end help create a more stable core/shoulder for every day life + functional training: • Band Midline Chops • Band Anti-Rotation Presses • Band Single Arm Extensions • Band Resisted Deadbugs Tips: *No bands? Use a Cable *Core Stays braced *NEVER let the band snap back - control it *Use your entire body (especially glutes) *No leaning If you aren’t used to these moves, try a few - NOT all of them as a workout. With my clients, I tend to find that 3-4 sets of 12-20 reps is a good range to feel fatigue + engagement the way you are supposed to. #functionaltraining #groceryhaul #weakhands #gripstrength #strengthtraining #growthmindset #busygettingstronger #corestability #bandwork #kettlebellworkouts

I told you so. ^The face I make when it finally clicks with my clients that doing strength training is THE BEST way to burn fat and hit their weight loss goals. Strength training is intimidating and confusing for a lot of people. Like, how could you be losing weight if you don’t leave drenched (I mean *glistening*) in sweat? But what rep ranges and moves should you be doing? But what about the fact that you’re gaining weight?! *insert shrug* Yes to all those things, except the body doesn’t “know” you’re doing that - it’s just responding to the stimulus and demand that’s being put on the body. It literally doesn’t care if you just sweated your butt of for an hour, babe. It’s only going to respond with calorie burn + start adapting to that stimulus. So, if you want a endurance runner’s body (NOT A SPRINTER) hit hours of cardio. Go for it. I’m not here to judge your goals or your vision. BUT, if you say you want to be “toned,” have long-term weight loss, ect - you need to prioritize your strength training. Periodt. Building STRENGTH and MUSCLE will increase your Metabolic Rate causing you to burn more to sustain your new muscle. Ie, you burn more JUST EXSISTING. If you’re just a cardio bunny, you may lose weight and burn calories in the moment, but you’re likely not increasing muscle, base burn, or creating any definition. So.. you’re not hitting your goals, you’re just “dying” every day. As far as weight gain? 5lbs of muscle weighs the same as 5lbs of fat. It’s just in a smaller package. During a strength or body recomposition plan, I need you looking at how you feel, how your clothes fit, + how you look in the mirror before worrying about the scale. But what if you don’t know how to strength train? You have a few options: • Hire a Certified Professional with an Education • Follow people who put out more than their butt as the main angle + useful info in their posts • Just try it One last thing: no, SHARON - you will not get bulky. You have estrogen. The “bulky” gals you’re talking about have worked tirelessly through consistent diet + exercise for YEARS to achieve that. So, unless you plan on completely change your lifestyle, you’ll be fine.

But really tho. Where do your feet go? As a trainer, I tend to observe a client’s natural preference before making any changes, but the question I ~typically~ get asked after the first rep: “WAIT, are my feet okay?? Wider?! Toes out? What do I do?!” Breathe, folks. Now swipe >>> Why people might choose to have a wider stance: • It feels better, more natural for their body • Workout call for a sumo stance • You want to incorporate glutes a *little* more Why you shouldn’t choose a Wide Stance: • You were told that’s how to hit your glutes in a squat (news flash: if your hips are moving you are using your butt) • You think you have bad mobility • You think it will help you lift way more Wide stance isn’t bad, just not always used for the right reasons. Make sure your knees stack over your feet, you’re just outside hip distance, and you have a SLIGHT toe angle. Why people choose a Narrow Stance: • They think it’s more comfortable • Technically there’s more potential for power output • More functional for everyday life • Workout specifically calls for it Set up with your feet just outside hip distance and toes pointing forward. If you’ve always done the other way, this may feel a bit weird. Keep at it and see what you think! What’s your preferred way to squat? I wanna know! #footposition #squatform #personaltrainer #gsotrainer #greensborotrainer #goodform #newsflash #educateyourself

My stance is pretty firm on this. You should be tracking in some way, shape or form. Why? • Goal Setting: I don’t need to remind you why that’s important. • Accountability: Either by scheduling in advance, setting reminders, or providing encouragement, tracking keeps you accountable to your plan. • Motivation: Tell me you weren’t heart broken when you + your pal lost your snap streak! You’ll get just as addicted to tracking when you hit a streak, accomplish a new goal, or see the result of your consistency! • Easier Plan Modifications: Well if you don’t know what you were doing, how can you change it to be different or better? I know, right? Annoying. Tracking makes it easier to transition to a new plan. • Purposeful Work: You now have a goal and plan, which means less wandering around wondering what to do or eat. • Efficiency: You’ll put in SO much less effort once you have a rhythm with your tracking. There’s less to decide, wonder, or try to figure out. You’ll save time and energy that potentially prevented you from getting started in the first place. • Ability to include friends: Yeah, Accountabilibuddies are EVERYTHING. They’ll call you out for skipping or be the reason you make sure you go. Doing fitness with friends is so much more fun. Okay, but how? • Wearables like watches, HR monitors, step counters, ect • Apps on your phone - there’s one for just about everything you would need to have a holistic fitness plan, and usually they’ll talk to each other to make planning easier. • Journaling: Like old-fashioned pen and paper? Plenty of companies are still producing ways to track a well rounded plan (not just workouts or food specifically) and even some comprehensive day planners are encouraging notes on sleep, mood, workouts and meals! So what do you use? Swipe to see what + why! Takeaways: - You have tons of options - Something will fit your budget + personal preference - It’s totally worth the investment of your energy #fitnesstracker #goalsetting #howtotrack #foodlogging #simplifylife #personaltrainer #virtualtraining

Even trainers have hard days. It’s true. It doesn’t matter how good you are at working out or how much you love it. Some days, you just don’t want to. Even if you’ve planned out everything and know your body is in a good spot (that you aren’t overtraining somehow or not recovering enough). If you make the choice to push through, here are some ways I make my workouts get-throughable (yes I just made up that word): - Music. For me, a good beat to work to helps me push through at a solid pace + zone out. - Workout Buddy. I literally would not get up for my morning runs if it wasn’t for @pressley_t waiting on me. The other version of this is having access to classes where you can show up and have someone else yell at you + remind you how great you are. - Decrease (or Increase) the intensity. It depends, but if I just want it OVER, I increase the intensity (less rest, more weight, ect) to finish quicker. If I’m exhausted from a crazy day - I decrease the intensity and increase my reps or rest so it feels better and more manageable). - Positive Self-Talk + Goal Reflection. It sounds cheesy, but I will listen to a motivational soundtrack, @killrobbailey, or just remind myself of my “why.” We all have one. - Go Somewhere Else. Find a different place and see if that space allows you to get in a better frame of mind. I hope this helps ✨

Issa (Moderate-Advanced) Leg day! Save now, do later - swipe for form points of focus! Workout Focus: Hammies + Glutes Barbell Sumo Deadlifts, 4 x 10, 8, 6, 4, 2 (heavier every round) Superset - Single Leg Step-ups to Rev Lunge, 3 x 8each + Toes Elevates RDL, 3 x 12 GHD Hamstring Curls, 4 x 12 Glute Kickbacks, 4 x 8each Finisher: Pistols, 5 x 5each Tip: Keep it simple.

Let’s talk. We’ve ALL been told to sit back and not let our “knees pass our toes” in a squat. But... is it okay? The short answer: It depends. Your knees can totally go over your toes if: • Your weight does not shift to your toes • Heels remain grounded • IT FEELS GOOD So.. Why are your knees tracking over your toes? How is it okay if the cue is SO common? There may be a few reasons: • Depth or position of the movement (like pistol squats or front squats). Though different, both pistol + front squats require more hip and ankle mobility than back squat variations. Front squats because of the chest position and pistols because of the depth of the movement. • Your beautiful self was built that way. If you’re femurs are long af, that means your knee will HAVE to move forward in order to allow a deeper depth. Biomechanics, baby. • The movement requires it. TRY walking down stairs without your knee tracking over your toes - it’s weird. The cue, though well-meaning and has its place, is often overused & used incorrectly. Do the right thing and correct what actually needs correcting: foot placement, weight disbursement in foot through the entire movement, ankle mobility, hip mobility, OR regress the movement + build adequate strength throughout the body (it may not actually be your legs that can’t handle the weight). Not sure which is you? Take a video and see what’s going on! #squatform #pistolsquat #goodform #beyoutiful #biomechanics #howtosquat #personaltrainer #educateyourself #adventureexercise #pewpew #realtalk

These are NOT the same! Swipe to see why.. I see my clients make this mistake all the time, even after talking about it right before we start! Sometimes, just the idea of doing a pull up/chin up is so intimidating that they completely miss the grip cue! What’s the grip cue? IT’S ONLY THE MOST IMPORTANT PART. Okay, that’s a bit dramatic, but it does completely change the movement that you’re doing: • hands facing away from you - pull ups - isolates the lats (the big muscles on your back) and is typically the harder of the two • hands facing you - chin ups - uses more biceps in (addition to your lats), and is usually easier There are lots of ways to work up to a body weight pull up, but my personal favorites are eccentric pull ups, banded pull ups, and accessory back/bicep work (like rows, lat pull downs, and bicep curls).. Thinking about trying it? Swipe to the end to see a couple common mistakes I see + how to correct them on your own! #pullupbar #braingains #personaltrainer #movewell #knowthedifference #strivefitgso #girlswholift #makegoals #fitnessjourney

Hi, Friends! 👋🏼☺️ My name is Tess, and I’m a personal trainer in the Triad with a passion for helping you live a life you love (+ ice cream sandwiches - I really really like ice cream sandwiches). I firmly believe that looks different for everyone, but always includes physical, mental and spiritual health. Am I perfect at life? Nope. But, my goal is to make you feel welcome and my page is to help educate you in how to create a balanced life while loving your body in the process - not post booty pics or hop on trends. So, welcome to Training With Tess. I hope it has value and helps you lean in to Fitness from the heavily biased perspective that you can in fact love your gym life + have the ice cream, too.