reignite your fitness journey

Life will always get busy. There will always be work deadlines, family responsibilities, unexpected problems, and things competing for your time and energy. If your commitment to your goals depends on everything being perfectly calm and convenient, then you’ve built your success on a fragile foundation—one that crumbles the moment real life kicks in. Every time you choose to delay action until the “perfect time,” you’re reinforcing a habit of postponement. You’re telling your mind, “I only work when it’s easy.” But progress doesn’t come from ideal conditions. It comes from discipline in the messy, overloaded, stressful moments. By showing up when it’s hard, like when you’re tired, overwhelmed, or uncertain, you teach yourself resilience. You build grit. You prove to yourself that your goals matter even when life doesn’t cooperate. So don’t wait for more time. Make use of the time you have. Even small, imperfect actions taken consistently will carry you further than waiting for the stars to align. Because the truth is, life won’t slow down. But you can get stronger, more focused, and more committed. And that starts today. - #fitnessreignited #weightliftingmotivation #habitbuilding #goals #motivation #fitnessmotivation #fitnessquotes #buckedup #successquote #disciplined

It’s not a cheat meal if you don’t track it…that’s science🧠 - #fitnessreignited #hypertrophy #gymreels #gymhumor #cheatmeal #foodlife #fitfam #dietwhatdiet

Mission: turn those pythons into emotional support, animals. Slow burn will get you there, baby. Science says it’s eccentric overload — I say it’s biceptional behavior. 🍋➡️💪➡️RESPECT. - #fitnessreignited #hypertrophy #weightraining #curls #armday #gymselfie #gymhumor #fitfamily #musclegain

Ew David. You can like, leave now 👋 - #fitnessreignited #gymmemes #gymreels #gymhumor #legday #fatlossjourney #weightlossjourney #fitfamily

Came for a workout. Left with one sock and a new best friend. Go team! - #fitnessreignited #hypertrophy #gymhumor #gymfails #funnyfitness #fitlife #fitfam #chestworkout #adhd

Macros: 40P/5F/100C - Having a larger portion of carbs pre and post workout are key in general recovery because recently trained muscles are very sensitive to carb intake and primed to replenish glycogen stores. - Because uptake of carbs into the muscle for glycogen storage is so high during this time, conversion to fat is much lower: a win win! - 1 Cup Ice 1 Cup Oatmeal 1 Blueberries 1.5 Scoop of Whey protein 1 Scoop of Creatine 1 Cup of Water - #fitnessreignited #hypertrophy #nutritiontips #postworkoutmeal #healthiswealth #proteinshake #musclefuel #nutrition

HQ pull-ups both in workout and in diaper form are rare, impressive, and cool. I just wanted to tell you that. - #pullups #fitnessreignited #hypertrophy #fitnesstips #fitnessmotivation #fitness #weightlifting #backworkout #weightraining

Hell of a time on these babies. Again, is this exact machine necessary? Of course not. Single arm DB rows? That’ll do pig. Cable rows? That’ll do pig squared. But if ya got this sucker at your establishment….it f***s. Happy stretch marks. Till next time😎 - #fitnessreignited #hypertrophy #weightraining #backworkout #musclegain #musclegrowth

Spider Curls: because your biceps deserve more than half-a**ed curls Don’t go swinging these things like a caffeinated orangutan. These will humble you quick. Slow eccentrics, a lil pause and a decent weight where you can grind through around 10 of these babies will hit just right. Not required, just some seasoning on those pythons if you will. Have a great day. I’m sure gonna 💪😎 - #fitnessreignited #hypertrophy #weightraining #curlsforthegirls #armworkout #bicepworkout #musclebuilding #musclegrowth

Love em? Hate em? Probably hate em. But plug em into the routine anyways. They feel great when you’re dead! Jokes aside, if you want those hams lookin thicker than your ex on that snickers diet, this will do the trick. - #gymhumor #fitnessreignited #hypertrophy #weightraining #legday #hacksquat #musclegain

Back extensions. Dumbbells or plates, whatever tickles your fancy! Just keep em tight to your person. - Keep yourself upright on the way up, slowly come down, and don’t be afraid to let yourself hang at the bottom. - Remember: your legs are there to support you, not be used as the main driver of the movement. Focus on your lower back being the prime mover and hinging at the hips. You got this! - #fitnessreignited #hypertrophy #weightraining #weightliftingtips #weightliftingtechnique #backexercises #backworkouts #musclegrowth

Neigh neigh baby we out here playing horseshoes. Ever done a skull crusher? I’m sure you have. But if you haven’t, I hereby sentence you to stick em where the sun don’t shine…in your routine! Easy setup and the technique ain’t hard at all. Controlled eccentrics and life will be swell…i mean swole. Cheers - ##fitnessreignited #hypertrophy #weightraining #weightliftingtips #weightliftingmotivation #buckedup #musclebuilding #musclegrowth #triceps

Technique matters. Controlled eccentrics are a swell thing to do. In layman’s, the more good work you do the more results you’ll see. To quote Jackie Chan: “…slow down baby 🥵” - #fitnessreignited #hypertrophy #weightraining #weightliftingtips #weightliftingmotivation #chestpress #buckedup

Killer movement that hits not only the chest, but the lats and the intercostal serratus anterior. Aka the muscles of the ribcage. As always, you don’t get points for a deeper range of motion that you can’t control or don’t feel good in, so if you go low and you find your shoulder hurting, don’t go as low. Also, try to find a dumbbell that’s not big and clunky if you can so you can get deep without the body hitting the floor, aka the dumbbell hitting the floor before you need it too. Such an easy movement to set up and just get to doing, I really love that about this lift. - #fitnessreignited #hypertrophy #weightraining #weightliftingtips #chestworkouts #chestgains #chestexercise #fitnessjourney

🎵 Can your weights get low? Can you move slowly drop to the floor? Can you hold em under tension or just drop em to the floor? Can you keep your back straight as tension burns through your legs? Can your weights, get low!? 🎵 It’s true. There’s a song for everything! - #fitnessreignited #hypertrophy #weightraining #weightliftingmotivation #weightliftingtechnique #deadlifting #eccentrics #fitnesstraining #fitnesstrainer

It’s not everyday you see the look of pain on a grown man growing his drumsticks; but you know he’s got that one way VIP pass on the struggle bus; DOMS included. 💪 - #fitnessreignited #hypertrophy #weightraining #legday #hamstringworkout

Drink up 💦 Y’all need it 😄 - Remember that some of the foods you eat, particularly fruits and vegetables, also contain water. Remember to keep sugary drinks (consumed outside of training) to a minimum. If you’re drastically under-hydrating, start with small steps towards your goal—don’t try to skip to your daily target overnight: your bladder won’t be happy. Aim to increase your daily intake over the next 1 – 2 weeks, until you’re consistently near your daily target. - #fitnessreignited #nutritiontips #hydration #nutrition #weightlossadvice

When life gives you lemons, curl them until they respect you. And then make some lemonade. Or don’t. We’re not judging - #fitnessreignited #hypertrophy #weightraining #weightliftingtips #bicepcurls #biceps

These are rearly good…REARRLLYYY good. Get it? Wink wink? Ok, moving on. Keep your arms straighter than a rip of tequila, no chaser. Keep that movement far and wide and slow down that eccentric to get a nice pull in that target muscle. Rinse. Recycle. Repeat. - #fitnessreignited #hypertrophy #weightraining #weightliftingtips #weightliftingmotivation #shoulderday #delts

Gym physics: Bigger in the gym, average at home, nonexistent in photos. - #fitnessreignited #hypertrophy #weightraining #bodydysmorphia #fitnessmotivation #gymhumor #gymlife

Doing ab workouts so I can laugh without feeling my belly jiggle. PRIORITIES 👏 BABY 👏 - #fitnessreignited #hypertrophy #weightliftingtips #abworkout #weightliftingmotivation #hypertrophytraining

Conquering the stairmaster one dramatic gasp at a time. Great for cardio…at least it’s what we tell ourselves🫠 - #stairmaster #cardio #fitnessreignited #weightliftingtips #weightliftingmotivation #summershred #buckedup

Elevated heels during squats: yay or nay? We say…. YAY 💪 - Using modalities like these really allow you to stretch your knees and get into full ROM with no sacrifice to your form, or your joints. Start light as it may feel new, but as you quickly ease into using these platforms, or shoes with elevated heels on your leg days, you’ll begin to quickly notice the benefits of this modality! Not necessary, but, beneficial. - #fitnessreignited #hypertrophy #weightraining #weightliftingtips #weightliftingtechnique #legday #legworkout #squats #hypertrophytraining

Working out used to be an obligation. Now it’s our happy place 😄💪 - #fitnessreignited #hypertrophy #weightraining #deadlifting #fitnessstruggles #needmotivation #personaltraining

Look, full range of motion and slow eccentrics are cool and all when you train your upper body, but there is something significantly more diabolical when you train your legs in this format. You can’t let your focus waver. You have to stay Adderall’d In, so to speak, and I don’t take that but it makes the point vivid as heck so we’re rockin with it. I’m preaching to the choir because the viewers here already regularly employ these tactics…right?! But if you don’t….. maybe it’s time you did? Gain, no detergent. - #fitnessreignited #hypertrophy #weightraining #legcurls #legday #weightliftingmotivation

A few healthy eating habits. Don’t forget ‘em 😉 - #fitnessreignited #nutrition #nutritiontips #nutritioncoaching #healthyeating #healthyhabits

Shape the chest, don’t just press! Incline cable flies carve out that upper chest definition. Who else loves this move? 💪🔥 - #fitnessreignited #hypertrophy #weightraining #weightliftingtips #chestworkout #chestday

Hack Squats: Science says they’ll build your quads…and your ability to cry in the gym parking lot. - #fitnessreignited #hypertrophy #legday #hacksquat #weightraining #hypertrophytraining

The JM Press: The secret handshake for triceps that scream ‘I bench more than your boyfriend.’ Keep those elbows tucked, lower with control, and remember—this isn’t a chest press, so don’t make it one. Get those horseshoe gains, people! - #fitnessreignited #hypertrophy #weightliftingtips #weightraining #weightliftingtechnique #tricepsworkout

Dropping these weights slower than my trust in people—because gains take patience, but drama doesn’t. #SlowAndSteady #LatPatience #fitnessreignited #hypertrophy #weightraining #weightliftingtechnique #backtraining

Day 4 - Legz and it’s got all the fixins. While this is a fairly different plan from what I’m used to putting together, we’re acclimating, we’re grooving and we’re learning what we like and don’t like. - The workouts themselves are in the “don’t like” camp because they are draining me like a pool after a kids birthday party - But hey, the mirror shots show this to be effective. Just gotta tighten up those shoes and let your playlists take the wheel cause my dogs are barkin’ on these ruff ruff days. - #fitnessreignited #weightlifting #fitnesscoaching #hypertrophy #legday #buckedup

Controlled eccentric, big ROM, close to failure = 3 musketeers on their way to fight the king of pumpville. Worth it every-time. - #fitnessreignited #hypertrophy #weightliftingtips #weightraining #weightliftingtechnique #legday #hacksquat

T Bar Row - lower back stays fixed. Relax your shoulders at the bottom, and move those arms up and down with a controlled descent. - #fitnessreignited #hypertrophy #weightliftingtips #weightraining #weightliftingtechnique #backworkout

Grocery haul! What we don’t like to show: receipts 🫣 - #fitnessreignited #nutritiontips #habitbuilding #healthyeating #nutritiousanddelicious #fitnesscompetitor #nutritioncoach #nutritioncoaching #nutritionplan

Once change has been chosen, we will quickly find that we’re fighting the change we are seeking. It’s important to anticipate that real change takes time, and no matter how strong we are, breaking a habit that has been years in the making will be tough. That bad habit does not naturally disappear. It will require discipline, a motivator, and consistency. Change is often unknown and the outcome often feels unfamiliar, yet is very much a good thing. The mind should not focus on what to expect and realize that the new things to come will feel unfamiliar. It needs to be absorbed and fear must remain at bay until the change is accepted. Resisting all of the temptations that allow us to go back to our comfort zone is the key to beating the odds of change. #fitnessreignited #hypertrophy #nutritiontips #habitbuilding #bodytransformation #weightlosscommunity

One meal won’t throw you off your plan! Enjoy the food, folks! - #fitnessreignited #healthyhabits #nutritiontips #thanksgivingcookies

Few quick and easy tips to assist in your training. Remember folks: leave the ego at the door, focus on your technique to prevent injury and track your progress. You don’t want to go nowhere fast! - #fitnessreignited #hypertrophy #weightliftingtips #weightliftingmotivation #weightraining #weightliftingtechnique #

Deadlifts. Good for the body. Good for the soul. Happy lifting. Happy Monday - #fitnessreignited #hypertrophy #weightliftingtips #weightraining #deadlifting #weightliftingtechnique

What makes the back a bit different from most other muscle groups is that it needs BOTH vertical and horizontal stimulus in your mesocycles and microcycles. This means that if you train back twice a week (to keep the example simple), you could focus most of your exercises on one of those days in the horizontal plane, and on the other day in the vertical plane. What you can also do is include some of the alternate focus exercises in each session but do them at the end of the session and for less volume. This way, both vertical and horizontal components are hit each session, but each is prioritized one time and gets to recover a bit extra the next. #fitnessreignited #hypertrophy #weightliftingtips #weightliftingmotivation #weightliftingtechnique #backworkout #backdayworkout

Quick, easy, healthy, light on the belly! Typically consumed around 45-60min prior to a lift. - 1 Bell Pepper 4-5oz Rice 4Tbsp Bacon Bits 7oz Egg Whites Seasoning to taste - 35P/5F/30C - #fitnessreignited #nutritiontips #breakfastideas #breakfastofchampions #healthyeating #preworkoutmeal

In your awesome back movement rotation, think about throwing the machine row into the mix. This is a new personal favorite of mine I have come to find because of the angle that this properly hits your back. Stay nice and rigid in your upper body. row the weight towards your hip. You have two ways to emphasize that lengthened position. Generally control the eccentric the most when you reach into that stretch, pause at the bottom and then contract forcefully out of it. The second way is if you’re relatively close to failure, do your best to fail in the lengthened position. Nice and easy. Give it a go and let me know what you think! - #fitnessreignited #hypertrophy #weightliftingtips #weightraining #weightliftingmotivation #backworkout

(Caption repost as a reminder!) Most of us understand that we need a calorie surplus for muscle growth and a calorie deficit for fat loss. When we set out to build muscle we know we need to eat more calories. So why do you have this crazy idea that glutes are somehow an exception? People expect to grow bigger glutes while dieting for fat loss. Just live any other muscles, if you want the best glute growth, you have to fuel your training and recovery. You can't diet aggressively while expecting incredible glute growth. The 2 goals directly conflict. The answer is dedicated phases for muscle building and for fat loss. It's also wise to train hard and keep protein high during fat loss phases so you preserve hard earned muscle.

Most of us understand that we need a calorie surplus for muscle growth and a calorie deficit for fat loss. When we set out to build muscle we know we need to eat more calories. So why do you have this crazy idea that glutes are somehow an exception? People expect to grow bigger glutes while dieting for fat loss. Just live any other muscles, if you want the best glute growth, you have to fuel your training and recovery. You can't diet aggressively while expecting incredible glute growth. The 2 goals directly conflict. The answer is dedicated phases for muscle building and for fat loss. It's also wise to train hard and keep protein high during fat loss phases so you preserve hard earned muscle.

It's never too late to start and you're never too old to workout. Your commitment to your strength, metabolic health, and movement reduces your chances of being afflicted with a variety of lifestyle disease that can literally put you in long term care sooner. Go workout.

Imagining a future self is a powerful way to humanize a concept we as humans are notoriously bad at. See this far off future as a real person in the now. Are your habits and choices today going to make this person's life better or worse? Will you see your health improve, maintain, or decline? If you know in your heart the answer is decline, are you willing to do something to prevent it? What are you will to do now to be kinder to your future self. A person who is completely at the mercy of the choices you make today and tomorrow.

If you don't make time for your health now, you will be forced to make time for your illness later.

The gym is more than just time in the workout. It helps you become your best. The trickle down effect here is undeniable! It teaches you lessons on perseverance, discipline, patience, resilience, dealing with setbacks, pushing through discomfort... Make the gym, or any workout for that matter, a priority!

It's the little things 💪☺️

Really scratching that itch for the slow burn today. Talk about a burn! 🔥🥵 - Squat: 4 sets Deadlift: 4 sets Leg extension: 2 sets Hip thrust: 2 sets - #fitnessreignited #hypertrophy #weightliftingtips #legdays #weightraining

Additional tips for the Chest Press: At the bottom, really lean into that stretch position. Try to touch the ceiling with incline press or the wall in front of you with the chest press. Use your chest to push and keep your chest tall. A lot of people move freely, in the area between the stretch and the start, which is fine; but youre putting a lot more pressure on your front belts and your triceps. Focus on the target muscle and watch those suckers grow! - #fitnessreignited #hypertrophy #weightliftingtips #weightraining #chestworkouts #chestexercises #buckedup

Your soul craves more than just nourishment from food. It yearns for inspiration from what you watch, listen to, read and the company you keep. Give it what it needs by being mindful of what you feed it. For example, immerse yourself in a captivating book or watch a thought-provoking movie. Engage in meaningful conversations with people who uplift and inspire you. Listen to music that touches your heart and soul. These experiences infuse a sense of purpose and exhilaration in your life, positively impacting your mental and emotional well-being. Remember, you are what you consume. Choose wisely and let your soul flourish.

1️⃣ Keep your hands just just inside of your shoulders. It’s the ideal place to be to get them fully engaged with a focus on the target muscle. 2️⃣ Bend at the elbows and flare them out about 45 degrees from your body. It’s a good angle that will slowly start to torch the triceps. 3️⃣ Shoot to get the bar just beneath your chin Remember: control the negative. Thats where the growth and stimulus will occur! As you improve on your form, begin to add weight to the bar. You’re gonna love it 😉💪 #fitnessreignited #hypertrophy #weightliftingtips #weightliftingmotivation #weightliftingtechnique #tricepsexercise

The Simplest Way to Get Fit! Forget about complicated exercise programs and fad diets. All you need to do is train, walk, and eat natural food! Train your body by doing activities you enjoy, like hiking or dancing. Walk as much as you can to improve your cardiovascular health and increase your step count. And finally, eat natural food that fuels your body and keeps you energized throughout the day.

All the little things truly matter in your fitness journey! Don't underestimate the power of small steps towards your fitness goals. Every little effort you make adds up to great progress in the long run. Keep pushing yourself and keep showing up even when it gets tough. Remember, success is not a one-time event but a series of consistent actions.

🏋️‍♂️💪🏼 Achieving your fitness goals is not magic - true fitness hacks require hard work and consistency! It's not about quick fixes or fad diets, but rather about making lifestyle changes that stick. Consistent exercise and healthy eating habits are key.

1️⃣ Full range of motion. You want to get all the motor units hit and stretch that muscle under tension. 2️⃣ Control the negative phase. Moving too quick unfortunately loses your ability to maximize this movements total stimulus which increases both strength and growth. 3️⃣ Stay upright. Leaning forward while doing these turns this movement into a chest exercise instead of tricep exercise. Happy lifting 😄🫡 #fitnessreignited #hypertrophy #weightliftingmotivation #weightraining #weightliftingtips #tricepworkout #tricepdips

If I only worked out when I felt motivated, I would only workout once a month. The truth is, motivation is fleeting and unreliable. It's the consistency and discipline that will keep you moving forward.

1️⃣ Stand with your feet shoulder-width apart, holding onto a stable surface for balance if needed. 2️⃣ Slowly rise onto your toes, lifting your heels as high as possible. 3️⃣ Hold for a second at the top, then lower your heels back down to the starting position. **Benefits:** ✔️ Strengthens calf muscles ✔️ Enhances balance and stability ✔️ Improves ankle flexibility Incorporate calf raises into your workout routine 2-3 times a week for best results. Don’t forget to stretch your calves after to prevent tightness and increase flexibility! 💪 #FitnessTips #LegDay #CalfRaises #StrengthTraining #WorkoutRoutine #fitnessreignited #hypertrophy — Feel free to adjust the tone and details to fit your style!

Training harder will never solve a lifestyle problem. It's like trying to fight fire with fire. You might get a few short term wins, but eventually you'll burn out. The key is to identify the root cause of the issue, and take a long-term approach to fixing it. That might mean making small, sustainable changes to your habits and routines. It might mean seeking help from a professional. Whatever the case may be, remember that change doesn't happen overnight. Be patient, be kind to yourself, and keep pushing forward.

Discipline brings opportunities to fruition. Without it, potential remains just that - potential.

Most importantly, focus on progress!

Did you know that the incline DB bicep curl is a great exercise that targets the long head of the biceps? It’s great for overall bicep development! Performing curls on an incline bench helps to isolate the bicep and prevents cheating by using momentum. Use a controlled tempo by squeezing at the top, of the movement for maximum muscle engagement. Next time you hit the gym, give this one a go! - #fitnessreignited #hypertrophy #weightraining #weightliftingtips #weightliftingmotivation #bicepworkout #bicepcurls #armday

I’ll admit, when work gets overwhelming or things outside of my control keep me from my routine, I tend to stress and get anxious when I’m unable to get a workout in. The gym is not just a place to sweat. To others, it’s much much more. Unfortunately, life happens; and there are times it keeps us from a measured and weighed out home cooked meal, the gym, or getting quality sleep sleep. The beautiful thing about this though, is we as humans have an innate ability to subconsciously be aware of what is to come; our little jiminey cricket if you will. So when those moments happen to us, we can accept that we will be falling out of the daily routine and adjust our meal plans and/or daily movement for the day(s) accordingly. No need to fret. You knew this was coming. Be aware, adjust, handle business, move forward. - Alexander #nutritiontips #mealplans #dailystruggle #fitnessreignited #fitnessjourney

Love us some deadlifts! Tips for Success: Warm-Up: Always warm up your muscles before lifting to prevent injury. Dynamic stretches and light cardio work great. Start Light: Begin with a weight that you can handle comfortably to perfect your form before increasing the load. Stay Focused: Concentrate on each rep, ensuring your form is spot-on. Breathe: Inhale before you lift and exhale as you stand up. Proper breathing helps maintain core stability. #fitnessreignited #hypertrophy #weightliftingmotivation #weightliftingtips #weightraining #deadlifting #weightliftingtechnique

One bad day doesn’t ruin results. One good day doesn’t provide results. Slow and steady. Disciplined. Concentrated effort. - #bodytransformation #weightlifting #nutritiontips #fitnessreignited #takeaction #healthtips #weightliftingmotivation #fitnessmotivation

Your success lies in your routine and that starts with the foundation of goal setting and planning. Plan your meals out Set a workout time and bed time that you know you can stick too. Gradual changes will bring you the most success. #fitnessreignited #nutrtiontips #goalsettingtips #goalsetting #successtips #mindsetmotivation #behaviorchange #habitbuilding

Discipline + consistency = change 💡 - #fitnessreignited #weighttraining #hypertrophy #dailymotivation #habitbuilding #exercisetips

Sanctuary 😮‍💨🙏

Back exercises are some of my personal favorites. Feeling those wings grow over time is quite the feeling, and ones that target thrm specifically can add a little spice to your life 😏 - #fitnessreignited #hypertrophy #weightliftingmotivation #weightraining #weightliftingtips #backworkout #backexercises

You can't expet change until you make a change. The same old habits, mindsets, mindsets, routines and actions will always create the same old results, spirals, and pitfalls. A new way of life requires a new way of living - new habits, new mindsets, new routines, new actions, and a new you. God always replaces what exits your life with something bigger and better. Don't be stuck holding onto the past or resisting change. Stop complaining - start changing.

Chin-Ups builds strength and muscle in the upper back, biceps, and core, but it utilizes the biceps slightly more than overhand pull-ups. They can also be used as a more shoulder-friendly alternative to straight-bar pull-ups. - Feeling froggy? When ready, throw on a belt and tack on some additional weight for more resistance #fitnessreignited #hypertrophy #weightraining #weightliftingtips #backexercises

As they say, the devil is in the details 👀🔍 It's those little things that can make or break a project, idea, or plan. Paying attention to the details is what sets apart the good from the great. It's not always easy, but it's definitely worth it.

If you don't make time for your wellness, you will be forced to make time for your illness. Invest in your physical, mental, emotional, and spiritual health with exercise, meditation, prayer, quality conversations, and nutritious foods.

In a fast-paced world, it's easy to get caught up in the rush and feel like we need to constantly be moving forward at lightning speed. In fact, that is one of my biggest struggles. Sometimes folks, it's more important to take a step back and focus on the direction we're headed in rather than how quickly we're getting there. Check-in on your progress. Remain focused. Control your effort. The reward of your grind is getting closer.

Humans were designed to move - it's in our DNA! From running through the savannahs to lifting heavy things in and outside of the gym, our bodies crave movement. It's how we evolved, and it's how we thrive. Sitting in front of screens all day might be the norm now, but it's not what our bodies were meant for. Make sure you get in daily movement - go for a walk, go dancing, join a recreational sport and get in those Your body will thank you for it.

Clear your mind while you lift weights 💪🏋️ The gym is not just a place to build muscles, it's a sanctuary. It's where you go to let go of all the stress and anxiety from the day and focus on yourself. Your mental health is just as important as your physical health and the gym is a great way to take care of both.

Exercise is one thing but your meal plan is everything! Don't just focus on exercise, your meal plan plays a significant role too, Eating right and in the right amounts is crucial to achieving your fitness goals. A balanced diet consisting of the right carbs, proteins, and healthy fats is key. Make sure you're consuming the right portions of each food group to ensure your body is getting all the nutrients it needs.

Day by day. Meal by meal. Workout by workout. Step by step.

When done right, you really only need one hamstring exercise done per session, because they have a pretty low volume requirement. Get that stretch and grow them trunks! - #fitnessreignited #hypertrophy #weightliftingtips #legdayworkout #fitnesstips #hypertrophytraining

Get it together. Change is hard but the rewards you reap of what you become are worth it. Remember a time when you overcame a difficult challenge and how it felt once you achieved your goals. Believe that you have the power to change and grow.

Ideal Physique takes dedication, but it's not just about physical appearances. It's about feeling strong, confident, and healthy. I remember when I first started my fitness journey, I was struggling to find motivation. But as I started to see progress, I felt more energized and inspired to keep going. It's not just about the end result, but the journey that gets you there. So don't give up, keep pushing yourself and you'll be amazed at what you can achieve. Remember, your ideal physique is unique to you and your body.

You gotta start sometime folks. Why not now?

What do all heavy compound lifts have in common? They all depend on the stability and strength of your core. - A strong base requires strong abs. Your abs help you bend, twist, turn; they protect your inner organs, and even help you sneeze and cough. Even when you’re not thinking about it, your abs are helping you brace and protect your spine— especially during your other big compound lifts in the gym. Use this variation of the cable crunch to build stronger, more defined abs just in time for that trip to the beach 😉 - #fitnessreignited #hypertrophy #weightliftingmotivation #weightliftingtips #weightraining #abworkout

Lifestyle changes include how you indulge on your weekends, whatever your personal indulging may be. Make smart choices on what you consume. No need to be perfect, just be consistent!

Push your butt back, arch your lower back and begin to descend down. As you bend, dare i say hinge at the hips, keep your knees bent back as your hammies start to get that stretch. Keep that chest up as high as you’re able as you bend. - #fitnessreignited #hypertrophy #weightliftingmotivation #weightliftingtips #gluteexercises #weightraining

I don’t even think coffee wakes me up anymore. I just like the idea of having coffee 😅 - #fitnessreignited #CoffeeLovers #hypertrophy #nutritioncoaching #nutritiontips

Oh peanut butter. We ❤️ you. Silky? Smooth? Thick? Crunchy? We’ll have you any which way you please. You are the glue that holds my life together. Just be easy on my waistline, for I know my love for you is as heavy as a spoonful of yours 😫 - #peanutbutterlover #nutritionfacts #workoutmeal #peanutbutteraddict #nutrition #fitnessreignited

🎉 Exciting news, fam! Did you know we leveled up our fitness game, flexed those brain muscles, & launched a blog!? Well, ta-da! Stop on by to unlock a whole new level of fitness with tips, tricks, motivation and inspiration 💪 #fitnessreignited #fitnessadvice #nutritionadvice #weighttraining

When Zig Ziglar was told that motivation doesn’t last, he said, “Well, neither does bathing – that’s why we recommend it daily.” Motivation gets you started in any process. But you still have to show up and do the work every day. Your long-term motivation depends on your ability to maintain consistent discipline, commitment, and focus. It means understanding your motivation and WHY this goal matters to you. - #gymmotivation #workoutmotivation #exercisemotivation #fitnessmotivation #healthylifestyle #disciplineequalsfreedom #quoteoftheday

Is it ideal? No. Should you go ham on the all-you-can-eat buffets? Tempting, but no! Enjoy yourself as you should, but don’t erase the weeks or months of progress just because you “can”. Have some delicious meals, enjoy some cocktails poolside, but remember to continue to make conscious decisions while away from home! - #fitnessreignited #lifestyle #training #healthandwellness #vacationmood #healthyeatinghabits #healthyeatingtips

Second Spark, your ultimate destination for evidence-based fitness and nutrition coaching is live! - Based on the bible verse Philippians 3:13, Second Spark believes in leaving behind what is behind, and pressing on towards a healthier and happier you. It’s not just a verse, it is the guiding principle that Second Spark is founded on. - Whether you’re a fitness newbie or a seasoned athlete, the plans and programs are designed to cater to individuals of all fitness levels. - Check out the website, shoot us an email and we’ll get y’all squared away with an individualized plan to assist you in reaching your goals. - Reignite your fitness your journey with Second Spark - where your health and wellness goals come to life.

Building muscle and fueling the body to get stronger is healthy. - An above average level of muscle mass has many health benefits long and short term, from completing daily life tasks to disease prevention. - Build the body you love, don’t spend your life dieting away trying to destroy the body you don’t like to look at. - #fitnessreignited #workoutmotivationquotes #workoutmotivation #consistent #progressnotperfection #lifestylehabits

It’s the little things 🙂🧠 - #progressnotperfection #fitnessreignited #workethic #betterthanyesterday #dailymotivation #habitbuilding #disciplineequalsfreedom

Do jacked people actually burn more calories throughout the day? 🤔 - #fitnessadvice #nutritionadvice #lifestylechange #fitnessknowledge #reigniteyourfitnessjourney #fitnessreignited #caloriecounter #healthandfitness

Society conditions us to do what’s comfortable.

Fast, easy, automatic, free, low stress, relax, instant… it’s all about instant gratification. It’s an easy sell to the sheep. How can you possibly sell: “This is going to be hard, long, difficult, and challenging as hell”? 
Nothing about ANYTHING we hear tells you to go do the difficult work and make your life purposely harder…
 Quit being a sheep. Quit hiding from the pressure. Embrace it. Learn how to deal with discomfort and you open the door to everything. - #hardwork #progressnotperfection #consistentcy #fitness #embracethesuck #hardworkpaysoffs