INNER HERO fitness

Good thing the SPRING up and SHAPE up is on!!! DISCOUNTED FITNESS PLANS ONLY LIMITED SPACES AND IT'S SO CLOSE TO BEING FILLED ... #onlinefitnesscoach #personaltrainer #weightloss #weightlifting #fitnessmotivation

STOP YOUR SCROLL This amazing woman has dropped 18.5 inches in 4 weeks!! Can we give her a ... Jessi Knight has stuck to her plan so well and has stayed so CONSISTENT. BEING CONSISTENT IS THE KEY. We worked on nutrition and guidelines for her goals, water intake and sleep over these 4 weeks and now to LEVEL UP in her training program LET'S ROCK ANOTHER MONTH GIRL, YOU'RE JUST GETTING STARTED. #fitnessmotivation #innerhero #onlinefitnesscoach

4 Ways to get rid of your trouble spots! Keep in mind that your trouble spots are just pockets of stubborn fat that are hard to lose! Everyone’s trouble spots are different based on our genetics and our body type. I know these seem basic but they’re SO important especially when it comes to stubborn fat! Keep in mind, also, that our stubborn fat is usually the LAST to go! So as long as you’re losing fat SOMEWHERE you’re on the right track! ... You just gotta keep on going and be consistent with it! Here are four things that will help you lose that stubborn fat no matter where it is! 1Calorie deficit! Yep. There’s no way around it. If you want to lose fat you HAVE to be in a calorie deficit. The best way to figure out if you’re in a deficit and you’re not working with a coach who is doing your programming for you would be to track your macros for a week or two and see if you lose fat! If you don’t (and were honest in your tracking) you might not be in a deep enough deficit to lose fat! 2Exercise and lifestyle movement! Cardio can definitely be overused when it comes to fat loss but the other reality is that for most of us, we will need to be doing some sort of cardio a few times a week or so if we want to lose fat! There are many types of cardio and they have their pros and their cons and what is best for each person will differ depending on the person. 3Protein! Getting in enough protein will help your body prioritize fat loss (vs lean tissue) when you’re in a calorie deficit! Try to get protein in with each meal you eat! 4Sleep! I know boring. But really, getting enough sleep is HUGE for fat loss and especially when you’re really trying to lose those last few pounds off your trouble spots. Aim for 7-9 hours a night but if that sounds totally impossible just start by trying to get 30 minutes more than you’re currently getting! If you feel like you need more personalized help with your fat loss journey, DM me and we can chat! Coach Tray!

SHAMROCK SUPERFOOD SMOOTHIE INGREDIENTS 2 frozen bananas... 2 cups kale, packed 3 tbsp cocoa nibs 2 tbsp hemp seeds 2 tbsp chopped mint, packed 1 tbsp maca powder 1/2 tbsp cocoa powder 1 tsp wheatgrass powder 2 cups coconut milk INSTRUCTIONS Add all ingredients, in the order listed above, to a blender. Blend until smooth. Serve cold. Optional: garnish with extra cacao nibs and mint leaves. #smoothie #saintpatricksday #personaltrainer #onlinefitnesscoach

Building one nutrition program today and two new fitness programs I just LOVE helping others, listening to others and together tackling what we can improve That's what a good coach does, right ... LAUNCHING A FEBRUARY PROMO!!!!!!

Happy Hump Day! Repeat these affirmations. ... I am aware of my gift to the world and share it freely. I am compassionate with others and myself. I am a positive being, aware of my potential. There are no blocks I cannot overcome. I love to meet other people and make new friends. I am my best source of motivation. Challenges are opportunities to grow and improve. I attract positive people into my life. I make a difference by showing up every day and doing my best. I am becoming a better version of myself one day at a time. I am worthy of having what I want. I am grateful for my journey and its lessons. I accept compliments easily. Everything is possible. I am creative and open to new solutions. I choose to embrace the mystery of life. I already have what I need. What I want is already here or on its way. I appreciate all that I have. I allow everything to be as it is. I enjoy going with the flow. The more I let go, the better I feel. I live from a place of abundance. I release anything that doesn’t serve me. I believe in my abilities and express my true self with ease. All I need is within me. I am stronger than I seem. I am braver than I think. I have unshakable faith. #affirmations #selfcare #Mindset #beautiful #believeinyourself #WednesdayWisdom

ONE of the reasons why people need a customized plan is because everyone’s bodies are different. In fact, there are three different body types that people seem to have, and it is your body type that dictates how well you respond to certain types of training and food intake. Ectomorph Body Type... Typical Characteristics: Long and lean Delicate frame Hardgainer Finds it difficult to build muscle and fat Body similar to a marathon runner Fast metabolism Endomorph Body Type Typical Characteristics: Stocky build Wider body Stores fuel (both muscle and fat) in the lower half of their bodies Has more muscle as well but usually, this comes with more fat Has the best strength advantage out of the three different body types but may find it difficult to stay lean Slow metabolism Mesomorph Body Type Typical Characteristics: Middle of the body types Can be lean and muscular simultaneously Natural athletics build with well-defined muscles DO YOU KNOW WHICH ONE YOU ARE??? - Coach Tray #fitnesstips #WeightLossJourney #fitnesscoach

So fun and quick to do!!! #nutrition

My salad tonight with a thai vinaigrette. Cauliflower, romaine, purple carrots, shredded white carrots, avocado, celery and prawns. I love salads in the evening earlier I had perogies and green beans.. it's all about balance. ... Portion control so you can still enjoy ALL FOODS without feeling guilty. Listen to your body and drink plenty of water!! I'm sure you hear that a million times! I literally drink about 4L of water a day.. I've been teaching the kid's also to have water before and after a meals.. Everyone needs proper digestion in their life and a happy body to live in. Food is a beautiful thing. #cleaneating #healthyliving #lifestyle

I have 2 men starting their fitness journey tomorrow! I am so thrilled to work with so many different beautiful humans. One is a 4 week altering habit program customized specifically for them.... The other Male is a 12 week program covering meal prep, mindset technique, emotional healing, 3 fitness plans and unlocking a true transformation. I have different programs to suit different needs The body is so complex it's truly fascinating. #fitnessjourney #fitnessmotivation #fitnesscoach #personaltraining #weightlifting #weightloss #weightlossjourney