#kelseywells

[gymquotesco-blog]

"SETBACKS ARE NOT FAILURES. There is no such thing as failing if you simply keep going." 👉 @kelseywells ✖️ Setbacks are NOT failures if you keep going. It’s as simple as that! 👊 Don't let setbacks stop you.. See it as a natural part of your journey and a challenge that will make you stronger, that's all. 👉👉👉 And keep going. Check out @kelseywells for all her amazing content and make sure you follow @gymquotes.co 🙏🏻 #gymquotes #kelseywells #gymmotivation #fitnessmotivation https://www.instagram.com/p/BwBmhYHlH9e/?utm_source=ig_tumblr_share&igshid=s6ccqqk1029l

[jaloan]

Surround yourself with people of depth. Those who have deep thoughts, fierce passions, dreams, goals and ambitions. 💛💛💛 #bbg #bossgirl #empowered #sweat #stronger #kaylaistsines #kelseywells @shana.snntg (à Paris, France) https://www.instagram.com/p/BsQdoR5h2ib/?utm_source=ig_tumblr_share&igshid=amn2fzo2ty3d

[fitnessinspiredlife-blog]

I took a rest day. It honestly wasn’t planned. I brought all my gym stuff to work and was ready to hit it. But I am so freaking sore from yesterday that I decided I’d rather rest today and then be able to hit it 110% tomorrow! 👊🏼 #listentoyourbody #pwrprogram #kelseywells #kaylaitsines #bbg https://www.instagram.com/p/Bo_AjseFzVf/?utm_source=ig_tumblr_share&igshid=ruye0xmnqgkj

[f8licityfix]

Sweat!🔥 It's a man's world.🙈 I conquered the cable and smith machine with much apprehension, and effoooort. My triceps are shaking. lol Is this day one? Trying out #SWEAT: by Kayla Itsines. I'm doing the PWR program by #KelseyWells.💪🏽👊🏽✊🏽 #AF #training 🎈#thrive https://www.instagram.com/p/B8YjjaFh6HM/?igshid=1pl7pqaepc04n

[fitnessimportance]

PWR WARMUP: Back & Shoulders⚡

👉1 min each cardio: Jumping Jacks High Knees Butt Kicks Toe Taps

👉30 seconds each: Arm Swing Variations Shoulder Retractions Band Pull Aparts

💪Do I warm-up? YES, I DO! Should you warm-up? YES, YOU SHOULD! For all of my programs, the warm-up is separate from the activations and should be done PRIOR to starting!! Warming up with help improve flexibility and range of motion and protect you from injury.

Credit: @kelseywells

[lollieexx]

Gym sesh done! Legs and abs + back and shoulders! Feeling good 💪🏻🙌🏻👍🏻❤️ #fitness #cityfitness #pwr #kelseywells #sweat #verysweaty (at CityFitness)

[bornfreebunny-blog]

February Intentions

I can’t believe it’s February already! I’ve gone through quite a few life-altering things in January and I survived! Now it’s time to get back into some sort of routine, finally! 

1. Get back to eating more wholefoods. I did a 30-day wholefoods challenge with The Green Dietitian at the end of last year and it made me feel soooo good. It takes quite a bit of discipline though and a little bit of planning. Basically, during the week I aim to cut out all refined foods (like bread and pasta) as well as added oil and added sugar. Over weekends I let my hair down and enjoy other things in moderation though. It’s not a diet, it just makes me feel good and my body thanks me for it :) 

2. Go to the gym less, but work harder when I’m there. Somewhere along the line I got this idea into my head that I HAVE TO go to the gym every.single.day. When I just couldn’t go that day because of work or other stuff, I’d beat myself up about it so much. But the thing is, when I did go, 3 or 4 out of the 7 days I didn’t work very hard anyway. So what’s the point? So from February, I started the Kelsey Wells #pwrprogram on the Sweat app. It has 3x resistance training days, 3x cardio sessions (LISS or HIIT) and 2x recovery sessions. So far so good, the workouts are about an hour long and pretty challenging. Completely different to what I’m used to, but I was looking for a way out of the cardio section and into the weights section for ages now! Progress pics will follow...

3. The boyfriend and I just moved in together this month! We’ve been talking about it for a while but once it started happening it happened pretty quickly... It’s proving to be a little more challenging than I thought. We used to spend every minute actually giving all our attention to the other person, but now we have to learn that not ALL time is OUR time. Plus, I’ve been a little stressed out and occupied with work and kinda just retreated into myself so I haven’t been the kindest. My final February intention is to be the kindest version of myself to my new roomie <3 

[beautifulrosy]

@kelseywells

[maxi-anna]

Anzeige / “Self love isn’t selfish, it’s important” 🦋 I love to take progress pictures, they show the best how our body is changing in ways scales and measurements sometimes can’t. This one ⬆️ is actually a BEFORE picture. I took it two weeks ago before I started the @sweat PWR at home 1.0 program by @kelseywells . I’m proud of my form and how I look before starting the challenge and it’s okay to admit that. You don’t have to look a certain way to take before pictures. The difference between before and after doesn’t have to be enormous. I workout because I love my body, not because I hate it and I can’t wait to see how my body will change throughout the next 10 weeks 💪🏻 https://www.instagram.com/p/CNiAseJhjds/?igshid=gu1a8wfiu3f8

[gymquotesco-blog]

"To be alive is a miraculous gift. If you are having a rough day or going through a hard time, go back to that." @kelseywells 👉 No matter how hard things might feel.. It will all be alright. 🙏🏻 You will be alright. Because You are alive. 😊🙏🏻 #staypositive #gymquotes #kelseywells https://www.instagram.com/p/BwcdjNnBoeI/?utm_source=ig_tumblr_share&igshid=1dlki6ek79x2i

[samantharoseking]

Blurry and sweaty! Week 11 of the #sweat12wc PWR program by @kelseywells @beyondtheseaswimwear ✌🏼 (at Virgin Active Moore Park)

[sam-antista-akrey]

Finally leaning out. 🙌🏼 every January I switch things up a little bit to kind of shock my body, and it seems to be working really well this time. Finishing week 2 of @kelseywells #pwr with a little bit of my own workouts from @crushfit in there as well. Today I am adding in a glute workout from @bodybuildingcom 💪🏼 . . #tgif #workout #workoutmotivation #bbg #bbgcommunity #sweat #nasm #nasmcpt #fit #fitfam #fitness #fitgirl #girlswholift #girlswithtattoos #gym #getfit #motivation #leangains #muscle #gymlife #crushfit

[kaylaitsines]

#bbgprogress 💛💛@imonefitbody progress using my #bbg program 😍 She says “ I'm #14weekspostpartum tomorrow and feeling a little more confident in my new body 😀thanks @kelseywells @kayla_itsines @tobi_pearce for such a great program! " You inspire me so much!! If you have a story you would like to share, send it through to madebyyou@sweat.com www.kaylaitsines.com/app

[key2fit]

Here's some Friday morning gains inspo to remind you not to give in to all of your isolation snacks over the Easter weekend 🙅‍♂️ 📸: @kelseywells . . #Key2SwiftFitness #OnlineFitnessProgramme #ExerciseVideo #LiveExerciseVideo #PersonalTrainerLife #PersonalTrainerOnline #PersonalTrainerLondon #PersonalTrainerUK #LondonPT #PTLondon #GetLean #GetFit #SummerBody #SummerBodyPrep #HomeWorkout #WorkoutGuide #HomeWorkoutVideos #HomeWorkoutIdeas #WorkoutPlan #ExerciseGuide #ExercisePlan #WorkoutRoutine #IsolationExercises #IsolationWorkout (at London, United Kingdom) https://www.instagram.com/p/B-y2ZR5jlNs/?igshid=1h5x6dzu23lgk

[lollieexx]

#dead #legsandabs #sweat #pwr #kelseywells #fitness #sweat12wc

[curryhealthcenter]

HOW TO GET A WORKOUT IN WITHOUT HAVING TO GO TO THE GYM

Health Nut writer: Denae Duren

Health Nut photo: Denae Duren

Happy almost spring, Health Nut readers! Believe it or not, we’re getting a little bit closer to the end of the cold weather. Before we know it, it’ll be time for those afternoons sitting at Big Dipper, evenings spent watching the sunset on the M trail, day-long river floats, and all the other amazing things Missoula has to offer.

 One of Missoula’s greatest offerings (in my opinion) is the opportunity for outdoor recreation. It can be easy to stay active with things like a walk, bike ride, or a hike, but those can be hard to do when it’s so cold outside!

The Mayo Clinic reports 5 benefits of exercise: weight control, combat health conditions and diseases, improve mood, boost energy, and promotes better sleep. I’m sure you’ve heard all of these things before, but it can be a nice reminder of just how important exercise is! Harvard shares a study about those who were sedentary during their daily commute, compared to bikers and walkers found the following:

- Those who biked had almost half the rate of heart disease, cancer, or premature death

- Those who walked had lower rates of heart disease (by 27%) and lower rates of death due to heart disease (by 36%)

Those are pretty significant stats for something as simple as walking or biking to school/work instead of driving! In addition to this, another study performed as a follow-up to previous research that linked running (even as little as 5 minutes a day) with a longer lifespan, found that runners:

- Experienced a 40% lower risk of premature death

- Lived an additional three years

- Were estimated to gain seven hours of added life for every hour they spent running

As you can see, physical activity of any kind has lasting and important benefits. But sometimes, going to the gym can have more cons than pros, making it even more difficult to achieve being physically active. With all this said, allow me to give you some suggestions for how you can be active without having to go to the gym!

Yoga with Adrienne: Adrienne uploads tons of yoga videos such as 30-day challenges, quick 10 minute sessions, yoga to heal stress, yoga for balance, yoga for gut health, and so much more! The best part is that they’re all free, and don’t require any equipment (other than a yoga mat), and can be done anywhere!

The 7-minute workout app: The “7-minute workout” is literally 7 minutes of body-weight interval-type workouts; jumping jacks, wall sit, push up, crunch, squat, plank, etc. It has been scientifically proven to provide “many of the fitness benefits of prolonged endurance training, but in much less time,” says Chris Jordan, the director of exercise physiology at the Human Performance Institute in Orlando, FL. There’s the original 7-minute workout, the advanced 7-minute workout, the 8-minute workout, and lots more on the free app.

Pinterest: This is a massive database for just about anything, including at-home workouts. You can search at-home workouts for anything from abs to arms to legs, and come up with full guides or individual exercises. Make an account and everything after that is free!

Fitstagrams: Another great resource that’s easy to forget about is instagram! There are so many “fit influencers” out there that post a lot of their exercises on their feed. You can literally just hit ‘save’ on all of these and then you’ve compiled an entire workout routine for yourself! Here are some to get you started:

beachyogagirl

mickaelamundell

taychayy

kelseywells

kaylaitsines

Remember, you don’t need the gym to stay active! If these suggestions don’t quite motivate you, don’t forget you can also do simple things like parking your car further away from campus, thus forcing you to walk more, ride your bike to school or work, make a habit-change pairing such as doing a few push ups every time you go to brush your teeth, walk to the grocery store, etc. Staying physically active isn’t something that you need a gym for!

Stay funky fit and fresh, UM.