You don't need a gym to get a good workout in! I have plenty of clients who workout at home, some with just a set of dumbbells & a stability ball 💪🏼 It's a great option for those who can't afford a gym membership or aren't comfortable working out in front of others. •
Do you work out at a gym or at home usually? // @shape
1 1618 minutes ago
I love that these bands can travel with me anywhere for a convenient and awesome workout.
Click the link in my bio for a full body workout with using only this equipment!
@marcibfit.stacey @marcibfit.sami @marcibarkerfitness
Did you hear? Holly's 7:30pm class is free tonight. Reserve your spot now!
1 251 hour ago
Lately I have felt so empowered..... Last semester I did a #wcw for myself for getting through my first semester of grad school. I'm doing it again now as I reflect on this past semester. .
In the beginning I was really nervous that I was going to get overwhelmed and not stick to my commitment for this healthy lifestyle. This semester I made it a point to track my macros and try to stay on them as much as possible. I set goals and tried to do the things I needed to achieve them. I stayed focused on my overall goal even when it was hard. I had a realization the other day that it is HARD to drink a lot of water every day, it is HARD to eat enough protein. But I also realized that I have been trying every day to do those things. Sometimes I don't always do them, but I am trying every day, and now here I am 5 months later and I am starting to see results I have been waiting for. .
I'll likely be sharing this more in the future, but today I'm proud that I made it through my first year of grad school, and fully committed myself to this lifestyle in the process. I have made progress, I have learned, and I'm proud of that. So I am my own #wcw today and I am so proud of that. #bempowered
Workout Wednesday with RCF client Lisa! She is performing a "Flex" format 1 on 1 training session.
This plan is designed for the client with intermediate experience and wants to get in better shape. This plan can also help you get ready for a special event such as a 10k or wedding. It's great for clients who need extra motivation and accountability to stay on track with fitness goals. Flex is a classic fitness training plan with a unique Rock City Fitness edge. This plan emphasizes core strength, building muscle, increasing strength, burning body fat and cardiovascular fitness. Clients will also learn to utilize current technology tools and nutritional supplements specific to their goals.
I place clients in certain training formats or plans based on their experience, fitness level and personal goals. The training format dictates the typical exercises chosen.
Here is what she did today! This is considered a "Foundation 1" workout which is another way I further breakdown the workouts.
MB sit ups 3x15
DB dead lifts 3x15
Single leg bridge 3x10
BOSU MB throws 3x10
Hurdle jumps 3x10
Standing cable chest press 3x12
DB single arm row 3x12
Band reverse fly 3x12
Band biceps curl 3x12
DB split squats 3x12
Battle rope 8x20 sec with 10 sec recovery
VOGUE FITNESS 8 WEEK CHALLENGE Monday May 8th to Saturday 24th June 2017
With our amazing results in from our last challenge, we are gearing up for another successful one at Vogue Fitness 🙌🙌
The challenge is a MASSIVE 50% off 😱😱
Bootcamp's have a maximum capacity of 12 people and small group sessions have a maximum capacity of 6 people. So don't delay as some sessions are already full!
Even better, you can try before you buy as all new clients get a free week for sessions with availability May 1-6!
See pricing and a list of inclusions plus session times and contact details here: