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Hi.

This is a place for anyone else like me that like beauty, health, fitness, and cocktails... equally.

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THIS IS EXACTLY WHY WE GO TO FAILURE ON AT LEAST O THIS IS EXACTLY WHY WE GO TO FAILURE ON AT LEAST ONE EXERCISE PER WORKOUT.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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How many of you guys are doing 12 reps of something simply because an app tells you to? I know I've done it. And then the workout is over and I'm standing there like 🤷🏼‍♀️I guess it's over now.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You might DO 12 when you could really do 18, or 25! No one knows what you can do except for you which is why on the big lifts in my online programming, I get you guys to go to failure.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Let's look at this: "the last 5 reps of a set produce a majority of the muscle building stimulus." ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So if you're trying to grow a booty and you do 10 reps would you could have done done 15 before hitting failure, then that means that you left the 5 most important reps in your tank!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you do 12 reps but feel like you could have gotten 3 more if you reaalllly tried, then that means you hit 2 of those golden reps, but you still left 3 in the tank.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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These reps in the tank are the ones that are going to impact your growth THE MOST. It's like running an extra mile without having to run a whole extra mile, you feel me?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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They get you ahead in your training.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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With that said - this golden rule caps off at 5 reps. So if you leave 6 reps in the tank, then you didn't ever get to the point of this specific muscle building stimulus that we're referring to.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Of course ALL reps go towards your goals and all are helpful (if done with good form) but it's those last 1-5 that you feel like you have to realllllly work for, that make a huge difference!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Who's hit a PR this week?! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I did! I did 8 sets of 25 hip thrusts with 100 pounds and I gotta be honest - it was too much hahah but also, a PR so whatever.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Fill me in on your training!! 👇🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#onlinetrainer #cometrainwithme  #fitnesstips
BODY WEIGHT UPPER BODY CIRCUIT!! 💪🏼 
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This is such a great circuit to knock out at home today if you're working your way towards toned arms.
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Repeat the circuit 3x's if you're a beginner.
If you're advanced, repeat 5 x's!
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If you don't have any equipment at home and you're needing help with workouts, DM me! I can map out every workout for you month by month.
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>> In the concentric push ups, try to come up like a plank. Ideally you will take your hips and chest off the ground at the same time!
>> In the plank get ups, try putting something like a small book or a shoe on your lower back throughout the exercise. Your goal is to NOT let it fall off. This helps you keep your hips as stable as they should be and activate your core.
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Let me know if you're going to try this :)!

#latrainer #onlinetrainer #athomeworkouts #upperbodyworkour #bodyweightworkout
Soooo basically hard work haha. If you're ready to Soooo basically hard work haha. If you're ready to train with me, I have two available options:

1. We can work together one on one in person if you're in la or online. The plan will be totally customized to you so that we get you the results that YOU want.

2. Or you can sign up right now for my monthly plan if you're sick of trying to use apps that are not doing anything for you.

This plan is designed to utilize progressive overload so that you train harder each week, get stronger, and get results.
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Who already hit their online workout today?! I want to know what exercise is currently the HARDEST for you right now. 
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#onlinetrainer #cometrainwithme #workoutsonline #latrainer #bootyexercises #beforeandafter #workoutoftheday #workoutschedule
@muradskincare does it again. I actually got this @muradskincare does it again. I actually got this as a gift for Christmas and then was asked if I’d be interested in partnering up to fill you guys in on this product. It was an easy "yes" for me because Murad truly is my go to skin care brand.
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Their products are all amazing but for today I want to specifically touch on the Rapid Dark Spot Correcting Serum I’ve been using.
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As you guys know, I get outside for a 60-90 minute walk 6-7 days a week and as you DON’T know - I have been TERRIBLE about wearing my sunscreen 😭 I know ok - bad habit - working on it in 2021.
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Anyway! I was stoked to get this because I could tell I was getting some lighter dark spots on my skin + my skin tone just looked off and I wasn’t sure where to start with fixing it. 
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THIS IS THE ONLY THING I’VE BEEN USING ON MY SKIN and it has just been alllll the glory.
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Dark spots are legit gone, skin is even, I feel hydrated and it’s just the best. Can’t recommend it enough. Let me know if you have any questions at all 👏🏼 You can get it on Murad’s website as well as @sephora and @ultabeauty !
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#muradpartner #muradskincare #ultabeauty #sephora #ad
Ladiessss!! Here’s how you will find yourself ge Ladiessss!! Here’s how you will find yourself getting results with my new monthly membership program!
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This is what is known as progressive overload and it’s something I apply to my personal training as well as all of my in person training.
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If we’re always going for the same reps and same weight, or even worse, always going for the same reps and same weight for a million different exercises - then we’re never really getting better at any ONE thing.
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How was your online session today?
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Who’s hit a new PR?! (Personal record). The app will always tell you when you’ve increased your load (weight) or volume (amount of reps).
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Click the link in my bio to get started today ☀️

#onlinetrainer #cometrainwithme #workoutsonline #latrainer #bootyexercises #beforeandafter #workoutoftheday #workoutschedule
Favorite book you’ve read in the last year? 🤍 Favorite book you’ve read in the last year? 🤍⠀⠀⠀⠀⠀⠀⠀⠀⠀
Mine: Atomic Habits by James Clear 📖
You guys wanted to know how I warm up for leg day You guys wanted to know how I warm up for leg day so here you have it! I spend about 45 seconds in the 90-90 exercise and then 20 seconds in all the other exercises.
🤍 What do you want to see next?!
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Wearing: @setactive
Listening to: “Maybe She” by Still Woozy 
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 #onlinetrainer #cometrainwithme #workoutsonline #latrainer #bootyexercises #beforeandafter #workoutoftheday #workoutschedule
Want to know the easiest way to start snacking hea Want to know the easiest way to start snacking healthier? 🥬🍏

Keep healthier snacks at your house.
"Wait what?! That's too easy."

I know, it doesn't have to be confusing.
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Here's some of my favorite tips and food swaps for enjoying your snacks while getting results: 👇🏼
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1. I stopped going to grocery stores as much as possible and instead order all my food for the week online. 👩🏼‍💻 Aside from this just making my life easier, it also keeps me from wandering the isles and getting distracted by random snacks. I get all my protein and veggies for the week then load up on my few go to snacks and then I'm DONE.
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2. I've talked about this a million times BUT greek yogurt style ranch dressings like OPA and Bolthouse Farms are AMAAAZING swaps for regular ranch dressing because it cuts out more than half the calories. I enjoy a huge platter of veggies with this while I chill without taking down 1,000 calories.
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3. Call me insane but this combo is perfect: @lesserevilsnacks Popcorn + a Chocolate Protein Bar. It's been my go to mid day snack for like a month now haha. It's protein and fiber so it keeps me full AND it's the sweet and salty combo that just really does it for me. I was having the BUILDER protein bars but also recommend @powercrunch bars and @barebells.usa ⚡️ 
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🗯What's your go to healthy snack? 

#proteinshake #postworkoutfuel #girlswhoworkout #healthysnacks
Rather than doing 5,000 different exercises, it's Rather than doing 5,000 different exercises, it's better to do 6 exercises, 5,000 times.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I'd say this is the biggest difference between how most people train versus how trained people train. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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All of my clients might not necessarily realize this but they are all just repeating the same movement patterns week in and week out, over and over and over again.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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My newest membership program emphasizes this style of training more than any other program I've ever designed.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Sadly I didn't want to put this out for a long time because I didn't want you to get bored. But getting results is NOT BORING. Getting stronger is not boring. Feeling confident and accomplished is not boring.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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We focus on the same 5 workouts for 4 weeks and then switch it up. This allows you to really get better and stronger at these specific exercises so that you actually get results.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This month we're focusing solely on push and hinge exercises, so think push ups, overhead press, hip thrusts and deadlift variations.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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When's the last time you did push ups or hip thrusts 3x's a week for 4 weeks straight? You might do them a couple times a month in a workout here and there but have you REALLY focused on just those two things?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you have then I bet you'd be able to do a push up by now or see some kind of change in your glutes.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Come train with us asap so you can get in some of the workouts for January before we switch it all up for the month of Feb! Cannot wait to see you put your head down and WORK to get those results babbyyyy! #workoutwithme #zoomclub #zoomworkout #onlinetrainer #strictlystrength
Chelsey Rose
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Jan 06

MORNING POWER UP SMOOTHIE

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BEAUTIFYING POWER PROTEIN SMOOTHIE

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Aug 17

FIG AND BERRY SMOOTHIE BOWL

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May 08

BLUEBERRY BREAKFAST SMOOTHIE

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Apr 13

GREEN PROTEIN SMOOTHIE BOWL

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Apr 01

PLANT PROTEIN GREEN SMOOTHIE

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Mar 30

GREEN BREAKFAST SMOOTHIE: Krissy B. (Guest Post)

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Mar 30

MANGO, KALE AND AVOCADO SMOOTHIE BOWL – Ellie’s Soul Food (Guest Post)

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