Bfierce Athletics

𝐃𝐎𝐄𝐒 𝐘𝐎𝐔𝐑 𝐈𝐍𝐍𝐄𝐑 𝐕𝐎𝐈𝐂𝐄 𝐒𝐔𝐂𝐊 𝐘𝐎𝐔 𝐈𝐍?⁣
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𝐈 𝐡𝐚𝐯𝐞 𝐭𝐨 𝐭𝐚𝐥𝐤 𝐚𝐛𝐨𝐮𝐭 𝐬𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 𝐭𝐡𝐚𝐭 𝐡𝐚𝐬 𝐛𝐞𝐞𝐧 𝐨𝐧 𝐦𝐲 𝐦𝐢𝐧𝐝 𝐚 𝐥𝐨𝐭 𝐥𝐚𝐭𝐞𝐥𝐲 … ⁣

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🙅It’s about the little voice in your head. ⁣
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You know the voice I’m talking about. ⁣
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It’s the one that tells you improving your health & fitness is hard … ⁣
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that it wants you to stay in bed instead of getting up to work out … ⁣
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that encourages you to eat junk food because you “deserve it” …⁣
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It’s the voice that tells you “we can start fresh tomorrow”⁣
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It reassures you that it’s ok we don’t need to reach our goals

𝘐𝘵’𝘴 𝘵𝘩𝘦 𝘷𝘰𝘪𝘤𝘦 𝘵𝘩𝘢𝘵 𝘸𝘢𝘯𝘵𝘴 𝘺𝘰𝘶 𝘵𝘰 𝘴𝘵𝘢𝘺 𝘪𝘯 𝘺𝘰𝘶𝘳 𝘤𝘰𝘮𝘧𝘰𝘳𝘵 𝘻𝘰𝘯𝘦.⁣
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👉 𝐑𝐞𝐦𝐞𝐦𝐛𝐞𝐫 𝐭𝐡𝐢𝐬: The more you listen to it, the stronger and more powerful that voice becomes!⁣
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Next time it tries to talk you out of doing something GOOD for yourself,

𝐃𝐎𝐍’𝐓 𝐋𝐈𝐒𝐓𝐄𝐍 𝐓𝐎 𝐈𝐓.⁣
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Recognize that voice for what it is – and then 𝐃𝐎 𝐓𝐇𝐄 𝐓𝐇𝐈𝐍𝐆 𝐀𝐍𝐘𝗪𝐀𝐘.⁣
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𝘠𝘰𝘶 𝘥𝘦𝘴𝘦𝘳𝘷𝘦 𝘵𝘰 𝘳𝘦𝘢𝘤𝘩 𝘺𝘰𝘶𝘳 𝘸𝘦𝘪𝘨𝘩𝘵 𝘭𝘰𝘴𝘴 𝘨𝘰𝘢𝘭𝘴⁣
𝘠𝘰𝘶 𝘥𝘦𝘴𝘦𝘳𝘷𝘦 𝘵𝘰 𝘧𝘦𝘦𝘭 𝘤𝘰𝘯𝘧𝘪𝘥𝘦𝘯𝘵⁣
𝘠𝘰𝘶 𝘢𝘳𝘦 𝘣𝘦𝘢𝘶𝘵𝘪𝘧𝘶𝘭⁣
𝘠𝘰𝘶 𝘤𝘢𝘯 𝘸𝘰𝘳𝘬 𝘩𝘢𝘳𝘥 𝘢𝘯𝘥 𝘴𝘵𝘢𝘺 𝘤𝘰𝘯𝘴𝘪𝘴𝘵𝘦𝘯𝘵⁣
𝘠𝘰𝘶 𝘥𝘦𝘴𝘦𝘳𝘷𝘦 𝘵𝘰 𝘸𝘦𝘢𝘳 𝘵𝘩𝘦 𝘥𝘢𝘮𝘯 𝘣𝘢𝘵𝘩𝘪𝘯𝘨 𝘴𝘶𝘪𝘵 𝘺𝘰𝘶 𝘸𝘢𝘯𝘵⁣
𝘠𝘰𝘶 𝘢𝘳𝘦 𝘸𝘰𝘳𝘵𝘩𝘺 𝘰𝘧 𝘢𝘤𝘩𝘪𝘦𝘷𝘦𝘮𝘦𝘯𝘵⁣
𝘠𝘰𝘶 𝘢𝘳𝘦 𝘪𝘯 𝘤𝘰𝘯𝘵𝘳𝘰𝘭 ⁣
𝘠𝘰𝘶 𝘤𝘢𝘯 𝘥𝘰 𝘵𝘩𝘪𝘴⁣
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You can move forward and take a small step to see results. If you just stop for a second and really think about who is in control ⁣
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𝐘𝐎𝐔 𝐀𝐑𝐄! ⁣
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Now go make s**t happen today because you just have to make the first move⁣!

𝐀𝐑𝐄 𝐘𝐎𝐔 𝐅𝐀𝐋𝐋𝐈𝐍𝐆 𝐃𝐎𝗪𝐍 𝐓𝐇𝐄 𝐑𝐀𝐁𝐁𝐈𝐓 𝐇𝐎𝐋𝐄?⁣
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I’m busy…. I’ll have more time next week⁣
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I get it, our lives are incredibly busy to achieve everything we want! ⁣
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That doesn’t mean a quick fix diet is going to solve your problem!⁣
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🗣️ You’ve told me you did that before and you gained the weight back…..⁣
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Now you want to try again because you're busy and you think cutting carbs is the solution?⁣
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🏋️ You lost the weight before but then put it back on… ⁣
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📢 I am unsure why you think it's going to be different this time, when you realize you can’t continue this way and add carbs back into your regimen it’s going to be the same cycle all over again,⁣
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👉 The weight will slowly come back on ⁣
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👉 You won’t like the way you look again⁣
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👉 You'll sleep horrible again...⁣
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𝘈𝘕𝘋 𝘛𝘏𝘌 𝘊𝘠𝘊𝘓𝘌 𝘊𝘖𝘕𝘛𝘐𝘕𝘜𝘌𝘚....⁣
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You’ll think to yourself 🤔⁣
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“𝗪𝐡𝐲 𝐜𝐚𝐧’𝐭 𝐈 𝐜𝐨𝐧𝐭𝐢𝐧𝐮𝐞 𝐰𝐢𝐭𝐡 𝐭𝐡𝐢𝐬 𝐚𝐧𝐝 𝐣𝐮𝐬𝐭 𝐤𝐞𝐞𝐩 𝐦𝐲 𝐫𝐞𝐬𝐮𝐥𝐭𝐬“⁣
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How many years has this been going on for?⁣
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You keep gaining and losing the same 30lbs over and over again.⁣
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💁 I’d hate to break it to you but the restrictions & the new fad diet is not the holy grail to you getting the results and solving your problems⁣

𝘋𝘐𝘋 𝘛𝘏𝘈𝘛 𝘏𝘜𝘙𝘛 𝘠𝘖𝘜𝘙 𝘍𝘌𝘌𝘓𝘐𝘕𝘎𝘚?⁣⁣
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𝘐𝘚 𝘛𝘏𝘈𝘛 𝘕𝘖𝘛 𝘞𝘏𝘈𝘛 𝘠𝘖𝘜 𝘞𝘈𝘕𝘛𝘌𝘋 𝘛𝘖 𝘏𝘌𝘈𝘙?⁣⁣
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Good, it's probably what you needed to shift your thoughts to what really needs to be done!⁣
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🎤 Your real solution is learning from someone to guide you on your path to success ⁣
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🎤 Someone that has been through it before and can tell you these are the mistakes you're making⁣
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Someone that is on the same journey you want to acquire⁣
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😐 If you want to keep getting the same results you're getting then keep doing what you're doing! ⁣
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💫 𝐈𝐟 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭 𝐬𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 𝐭𝐨 𝐜𝐡𝐚𝐧𝐠𝐞 𝐭𝐡𝐞𝐧 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐭𝐨 𝐛𝐞 𝐰𝐢𝐥𝐥𝐢𝐧𝐠 𝐭𝐨 𝐭𝐫𝐲 𝐬𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 𝐝𝐢𝐟𝐟𝐞𝐫𝐞𝐧𝐭!⁣

Wanna know how to protect yourself from injury when you’re working out alone? Proper form is the key to lifting and its important to start out on the right track! 🗝

When you have a coach or a workout buddy who can spot you, it’s way easier to know you’re doing the moves correctly.

But how do you do it when it’s just you? 🤨 Here’s some ideas! 👇

👉 Start out with unweighted moves. Master the basics of doing a squat, lunge, Hinge, plank, etc. with proper form before adding weights.

👉 Record yourself working out. You may feel silly watching it back but it’s a fantastic way to know if you’re doing things right.

👉 Workout in front of a mirror. Not only can you watch your form, but you can see how incredible you are!

👉 If it hurts, stop immediately. Especially if the pain is in your joints! Being uncomfortable and fatigued is one thing, being in pain is totally different.

Have you ever recorded your workout?
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Oh Hey there👋! You probably know me as the head coach at bfierceathletics. But there’s a lot more to me than meets the eye!

In fact, I’m jumping into your feed with 3️⃣ fun facts about myself.

Ready to go? Let’s dive in👇

1️⃣ I love music, especially ROCK 🎸music! When I hit the gym with my headphones on, I get into the zone and work so hard when I have the beat rocking out in my ears. I enjoy my workout so much more with good tunes! And I can't wait to go to live rock concerts again 😁

2️⃣ Social events is my jam! I absolutely love socializing with my friends & family! 💃 And now that restrictions are lifting and we can get back to somewhat of a normal life and get together more and be interacting it's gonna be so worth it to see everyone more often!

3️⃣ I love tattoos 😉. I use to ask my mom for tattoos when I was in elementary & well she didn't didn't give in to me until I was in grade 9 for my very first tattoo. I remember being so young and just thought they were so beautiful and couldn't wait to get my first one.

"A lot of people ask me what are you going to do when you are older with all those tattoos?

Well I'm going to do the same thing as you I am just going to look like a punk rocker & be a Bada$$ 😂

Let me know a fun fact about you in the comments 👇
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Truthbomb!💣

If it was EASY everyone would do it!

✨ It’s not easy sticking with it.

✨ It’s not easy getting our workouts in every day.

✨ It’s not easy making healthy food choices - all the time.

✨ It’s not easy getting our rest and drinking all our water each day.

✨ It’s not easy always doing the things we know we should do.

Life brings us good days, and bad. It’s not always easy.

💛But here’s the thing - that makes it so much more AWESOME when we succeed.

We know we worked for it. We earn our results. We work hard for them. We deserve them 💪🏻!

It takes us time to become the person WORTHY of having our results.

💃🏻 But YOU - YES, friend - you ARE worthy. You DO deserve the results you desire.

✅ Stick with it. Trust the process. Live in balance - always! Bad days can bring you down from time to time. It’s OK. Get right back up again. Don’t dwell on it. Know that you’ve got this - that you’re worthy - and that you really are AWESOME.

♦ And if it was really easy - everyone would do it. You’re better than everyone. You CAN do the work. You WILL do the work. You MUST do the work.

And you will succeed🥳.
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🍎 The other day I saw a past client at the grocery store. Then...this happened.​​​​​​​​
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As soon as she saw me… I noticed she looked a little guilty.​​​​​​​​
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✨“𝑰 𝒌𝒆𝒆𝒑 𝒎𝒆𝒂𝒏𝒊𝒏𝒈 𝒕𝒐 𝒈𝒆𝒕 𝒃𝒂𝒄𝒌 𝒊𝒏 𝒕𝒐 𝒔𝒆𝒆 𝒚𝒐𝒖, 𝒃𝒖𝒕 𝒉𝒐𝒏𝒆𝒔𝒕𝒍𝒚 𝑰’𝒗𝒆 𝒃𝒆𝒆𝒏 𝒕𝒐𝒐 𝒕𝒊𝒓𝒆𝒅 𝒕𝒐 𝒆𝒗𝒆𝒏 𝒕𝒉𝒊𝒏𝒌 𝒂𝒃𝒐𝒖𝒕 𝒊𝒕,” she told me.​​​​​​​​
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Guess what? I totally get it. 🤗​​​​​​​​
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When we get stressed… bogged down at work… overwhelmed… or even sidetracked by lousy weather… it can set us up to feel like everything is just too much work.​​​​​​​​
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💆‍♀️ Even our own self-care.​​​​​​​​
And the guilt comes knowing you deserve better. Because you do!​​​​​​​​
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But I’m going to tell you something you already know, deep down.​​​​​​​​
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🎉 Once you get (re)started, you’re going to feel so good – that you’ll wonder why you waited so long.​​​​​​​​
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There’s nothing more energizing than 𝐆𝐄𝐓𝐓𝐈𝐍𝐆 𝐒𝐓𝐀𝐑𝐓𝐄𝐃. ​​​​​​​​
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🙌 Because you realize it’s not the big deal you’d built it up to be… you feel proud of yourself for taking action and you get excited about all the possibilities!​​​​​​​​
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That momentum propels you forward & you'll start noticing all those amazing benefits... you'll feel stronger, have MORE energy, have more mental clarity & feel confident in yourself.​​​​​​​​
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💛 And having a support system like a coach, to support you when you need it most is a great way to get started again. Don't push it one more day, because that one day can become 1 year from now.​​​​​​​​
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👉 Have you ever felt guilty about not working out or eating healthy❓

That bloat you always get? It could be body inflammation... ​​​​​​​​
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💥 Inflammation is the process when the body tries to heal itself by fighting off things that harm it, like infections, injuries, & toxins.​​​​​​​​
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💥 Your immune system’s first response is to send out inflammatory cells that will eliminate bacteria & begin healing injured tissue which can result not only in pain, swelling, & bruising/redness but also affect body systems you can’t see.​​​​​​​​
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✅ Studies have shown that one of the best ways to reduce inflammation lies in the refrigerator & not in the medicine cabinet.​​​​​​​​
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Here’s a list of 5 foods that can cause inflammation:​​​​​​​​
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1️⃣ Sugar & High-Fructose Corn Syrup - Sugar can be harmful due to the excess amounts of fructose it contains.​​​​​​​​
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2️⃣ Artificial Trans Fats – These are the unhealthiest fats you can consume which are linked to high levels of inflammatory markers.​​​​​​​​
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3️⃣ Vegetable/Seed Oils – Some vegetable oils cause inflammation because of their very high omega-6 fatty acid content.​​​​​​​​
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4️⃣ Refined Carbs – These are carbs that have had the fiber removed. They have a higher GI which increases blood sugar more quickly than low GI foods.​​​​​​​​
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5️⃣ Processed Meat - A diet high in processed meat increases the risk for heart disease, diabetes, stomach cancer, & colon cancer.​​​​​​​​
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Many factors can trigger inflammation which is unavoidable but eliminating these types of food from your diet will help you control & combat body inflammation as much as possible.​​​​​​​​
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👉Have you ever eaten something & later regretted it❓ Let me know what it was below!

💪 Want to get stronger? READ THIS:⬇️​​​​​​​​
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Because the last thing you want to do is sabotage your progress, but you just might be.​​​​​​​​
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🤔 In fact, it's pretty common for us to sabotage our progress unknowingly. ​​​​​​​​
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The good news... I've got you!​​​​​​​​
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𝐇𝐞𝐫𝐞 𝐚𝐫𝐞 𝟓 𝐜𝐨𝐦𝐦𝐨𝐧 𝐫𝐞𝐚𝐬𝐨𝐧𝐬 𝐰𝐡𝐲 𝐲𝐨𝐮 𝐦𝐚𝐲 𝐧𝐨𝐭 𝐠𝐞𝐭𝐭𝐢𝐧𝐠 𝐬𝐭𝐫𝐨𝐧𝐠𝐞𝐫:​​​​​​​​
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1️⃣ 𝐄𝐱𝐜𝐞𝐬𝐬𝐢𝐯𝐞 𝐂𝐚𝐫𝐝𝐢𝐨 𝐖𝐨𝐫𝐤𝐨𝐮𝐭. Women do tons of cardio to cut down fat not realizing that too much cardio can affect the development of muscles. To cut fat & gain muscle, HIIT cardio sessions are the better choice.​​​​​​​​
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2️⃣ 𝐍𝐨𝐭 𝐄𝐧𝐨𝐮𝐠𝐡 𝐂𝐚𝐥𝐨𝐫𝐢𝐞𝐬. A lot of people get this wrong but to build muscle, caloric intake should be greater than what you expend. Yayyy!​​​​​​​​
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3️⃣ 𝐍𝐨𝐭 𝐄𝐚𝐭𝐢𝐧𝐠 𝐭𝐡𝐞 𝐑𝐢𝐠𝐡𝐭 𝐅𝐨𝐨𝐝𝐬. Protein gets all the attention for muscle growth, but fats & carbohydrates are just as important. Be sure to track your macros.​​​​​​​​
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4️⃣ 𝐍𝐨 𝐅𝐨𝐜𝐮𝐬 𝐨𝐧 𝐏𝐫𝐨𝐠𝐫𝐞𝐬𝐬𝐢𝐨𝐧. Maxing out reps with a lighter weight is pointless. You must consistently lift heavier weights to failure. This will tell your body that it needs to grow more muscle and it will.​​​​​​​​
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5️⃣ 𝐍𝐨𝐭 𝐄𝐧𝐨𝐮𝐠𝐡 𝐑𝐞𝐬𝐭. Your body needs time to repair damaged muscle tissue & grow more muscle. Remember this – No Rest, No Muscle.​​​​​​​​
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🏋️‍♀️ Focus on structured strength training, proper nutrition, sufficient recovery & of course, if you're just not getting it done by yourself, send me a DM, I'll get you to where you want to go!​​​​​​​​
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👉 Have you been guilty of any of these 5 reasons❓

💪 Who’s ready to HIIT it & what the heck is it?​​​​​​​​
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HIIT stands for High-Intensity Interval Training & as the name suggests, it is a challenging workout.​​​​​​​​
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👊 It is a broad term for workouts that generally involve short bursts of intense exercise punctuated by periods of rest or lower intensity exercises typically between 10 – 30 minutes in duration.​​​​​​​​
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🚣 It is effective regardless of the type of cardio exercise you perform, whether it's running, rowing, or jumping rope.​​​​​​​​
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🥵 You'll work up a sweat fast, working at a high-intensity level followed by a slow recovery period before working at that high-intensity level again.​​​​​​​​
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⏰ A HIIT workout provides the benefits of long-duration exercise within a much shorter amount of time and may also offer unique health benefits.​​​​​​​​
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🔥 Your metabolic rate remains higher for hours which makes you burn more calories after you have finished exercising.​​​​​​​​
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🔥 HIIT can help you lose fat much like endurance exercise does but requires much less time.​​​​​​​​
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🔥 HIIT can help you gain muscle. Muscle gain occurs primarily in the muscles that are used the most, including those in the trunk and legs.​​​​​​​​
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🔥 HIIT can improve your oxygen consumption. Your body starts to use oxygen more efficiently.​​​​​​​​
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🔥 Research indicates that HIIT can reduce heart rate & blood pressure in those overweight & have high blood pressure. Talk about a cardiovascular risk trifecta!​​​​​​​​
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👉 So, are you going HIIT it on your next workout❓