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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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@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
How was today's workout for you online?! Who's wor How was today's workout for you online?! Who's working out with me this month?!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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A lot of you have some amazing goals for January - running 60 miles, walking 4x's a week, logging your calories for 2 weeks straight, let's add some more to that list 👇🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#onlinetrainer #cometrainwithme #workoutsonline #latrainer #bootyexercises #beforeandafter #workoutoftheday #workoutschedule
Are you moving forward, falling back, or hanging o Are you moving forward, falling back, or hanging out in No Mans Land? 🤷🏼‍♀️
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If you decide to be moving forward then you might be doing super simple little things on a daily basis like reading 10 pages a day, walking a few extra thousand steps, and reducing your calorie intake by 150 cals a day (roughly a small latte). Easy! No big deal.
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If you're falling back you might not realize it because these things can also be easy and no big deal. For example, maybe you're investing 60 more minutes a day watching a new show you like while getting up 30 minutes later and doubling down on your lattes. All small changes - no big deal right?
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And then if you're in No mans land - you're just chillin - not really changing much of anything.
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The beauty and the issue with these small changes is that they compound into something, whether it's good or bad. 
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After 1 year, the person who was barely trying to move forward, will be the person who loses appx 16 pounds and gains more knowledge which in turn helps her with her career.
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The person who was just trying to enjoy themselves a bit more ends up gaining appx 16 pounds, finds themselves feeling more run down and stressed, and most likely continues the cycle.
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And the person in no mans land is unfortunately too content with not trying to better themselves in any way that they stay frozen in time with nothing new learned, no new accomplishments and no new motivation.
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The point of this is to remind you guys that SMALL CHANGES WORK, ESPECIALLY when you are in it for the long haul.
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This is a simple pic of me walking a simple walk. I do this 5-7 days a week for movement. While it's not strenuous or burning a million calories, it's still burning calories that add up over the course of a week and month.
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What's ONE small thing you can change in your day to day?
No quick fixes. 6 months of training online takes No quick fixes. 6 months of training online takes discipline, dedication and focus 🧘🏼‍♀️ Ready to join? I’m ready for you!

Sign up for one on one personalized training or the monthly membership!

8 spots left for personalized training / must sign up in next 10 days.

Monthly membership spots are unlimited.

Dm me it head to my website to sign up!
💫 

#onlinetraining #onlinetrainer #beforeandafter #girlswhotrain #athometraining #athomeworkouts
Chelsey Rose
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