Are you stuck in the "perfection trap"? Are you going for an all-or-nothing approach and feeling frustrated with your progress? Are you setting the highest bar possible but finding that life keeps getting in the way? If that describes you, we want you to know that it also described many of us. Here are 3 tips that have helped us and our clients: 1. Call it out. Say it to yourself "I'm trying to be perfect with nutrition again" or "I'm going from 1 day of training to 6 days of training a week". Awareness of the problem is the first part to change. 2. Take one small step in the desired direction. Pick one thing: adding one serving of fruits or vegetables per day, making room for one additional workout class per week, etc. 10% is better than 0%. Achieve the step, consistently, then move to the next one. 3. Ask for help. Sometimes you don't know what to do. Other times, you DO KNOW what to do, but you're just not doing it. Either way, ask for help. Go to your coach and say "hey, I'm trying this and it's not working". They will help you reset, identify a good next step and motivate you to achieve it. Don't get stuck trying to achieve perfection. Just do the next "better" thing. #brazenfitness #fitnessfavorsthebold #fitness #health #functionalfitness #arlingtonva #nationallanding #crystalcity #pentagoncity
What we do: fitness & performance for everyday humans How we do it: a friendly, supportive culture + smart program design + great coaches Looking to upgrade your fitness? Let's talk. Schedule your free No Sweat Intro today by clicking on the link in our bio. #strength #cardio #fitness #arlingtonva #brazenfitness #crossfit
What we do: fitness & performance for everyday humans How we do it: a friendly, supportive culture + smart program design + great coaches Looking to upgrade your fitness? Let's talk. Schedule your free No Sweat Intro today by clicking on the link in our bio. #strength #cardio #fitness #arlingtonva #brazenfitness #crossfit
What we do: fitness & performance for everyday humans How we do it: a friendly, supportive culture + smart program design + great coaches Looking to upgrade your fitness? Let's talk. Schedule your free No Sweat Intro today by clicking on the link in our bio. #strength #cardio #fitness #arlingtonva #brazenfitness #crossfit
What we do: fitness & performance for everyday humans How we do it: a friendly, supportive culture + smart program design + great coaches Looking to upgrade your fitness? Let's talk. Schedule your free No Sweat Intro today by clicking on the link in our bio. #strength #cardio #fitness #arlingtonva #brazenfitness #crossfit #yourreviews
What we do: fitness & performance for everyday humans How we do it: a friendly, supportive culture + smart program design + great coaches Looking to upgrade your fitness? Let's talk. Schedule your free No Sweat Intro today by clicking on the link in our bio. #strength #cardio #fitness #arlingtonva #brazenfitness #crossfit
Do you workout by yourself? Awesome. It takes a good amount of determination and discipline to workout alone on a consistent basis. But keep this in mind: the research shows that working out with others offers some pretty unique benefits. People who workout with others report improved mental focus, emotional well-being and reduced stress. That's in addition to the physical fitness benefits of simply working out! This isn't rocket science, of course. Any one of us that's taken a group class can tell that coming together with friends who push one another and support one another is a potential X-factor in health. Heck, just the camaraderie and the shared experience of doing something difficult, followed by the (required) commiserating about it, is worth it! So do yourself a favor: get some friends, join a class, draw from that energy and get yourself to a better place. What are you waiting for? #brazenfitness #fitnessfavorsthebold #fitness #health #functionalfitness #arlingtonva #nationallanding #crystalcity #pentagoncity
Have you been tracking the upcoming updates to the Army Combat Fitness Test? The ACFT is evolving to better connect fitness with combat readiness - will you be prepared to dominate? The ACFT will introduce new challenging test events including deadlifts, standing power throws, hand-release push-ups, sprint-drag-carry, leg tucks, and a two-mile run. Standard push-ups and sit-ups won’t cut it anymore, and in order to excel, you need to think and train differently. Brazen Fitness can help with that! Our training program will not only increase your strength and conditioning but will also force you to be comfortable with the uncomfortable and challenge the mental fortitude needed to grind through a grueling workout. Use the link in our bio for a FREE 30-Minute Zoom No Sweat Intro. During the 30-minute virtual meeting, you and a coach will discuss your current level of fitness, short-term and long-term goals, and identify a training plan right for you. #brazenfitness #fitnessfavorsthebold #fitness #health #functionalfitness #arlingtonva #nationallanding #crystalcity #pentagoncity https://brzn.as.me/intro
What we do: fitness & performance for everyday humans How we do it: a friendly, supportive culture + smart program design + great coaches Looking to upgrade your fitness? Let's talk. Schedule your free No Sweat Intro today by clicking on the link in our bio. #strength #cardio #fitness #arlingtonva #brazenfitness #crossfit
🤔 CrossFit vs. Traditional Gym Training: What Sets Them Apart? 🤔 When diving into the fitness world, it's essential to find the regimen that aligns with your goals. Let's break down the core differences between CrossFit and traditional gym workouts: 1️⃣ Variability vs. Routine: CrossFit thrives on varied, high-intensity functional movements. Traditional gym workouts often focus on specific muscle groups with repetitive sets. 2️⃣ Functional vs. Isolation: CrossFit emphasizes movements mirroring daily activities, engaging multiple muscle groups. Traditional training may zone in on isolating specific muscles. 3️⃣ Community vs. Solo: CrossFit fosters a tight-knit community where workouts are a shared experience. Traditional gyms offer a more individual-centric environment. 4️⃣ Coaching vs. Self-Guided: CrossFit classes are typically led by certified trainers providing real-time feedback. Traditional gym-goers might rely more on self-direction or hire personal trainers. Both have their merits, but it's the alignment of your goals, preferences, and the environment you thrive in that determines the best fit. Curious about CrossFit? Swing by #BrazenFitness to experience the difference! #CrossFitVsGym #FitnessChoices #TrainYourWay
🌙 Sleep & Recovery in CrossFit: A Scientific Perspective 📊 Attention athletes, the empirical data is clear: sleep is not merely a rest phase—it’s a physiologically active and critical period that profoundly influences your muscle development and CrossFit prowess. 🔍 Evidenced-Based Insights: 1️⃣ Muscle Protein Synthesis (MPS): Deep REM sleep elevates MPS rates, a vital process for muscle repair and hypertrophy. Neglecting sleep could attenuate these benefits. 2️⃣ Glycogen Replenishment: Scientific literature highlights that sleep accelerates glycogen restoration, the primary energy substrate used during high-intensity CrossFit workouts. 3️⃣ Neurocognitive Restoration: Cognitive functions affected by fatigue—reaction time, decision-making, and proprioception—are all enhanced through adequate sleep, optimizing motor performance in complex CrossFit movements. 4️⃣ Endocrine Regulation: Sleep modulates several hormonal pathways, notably growth hormone and cortisol. An imbalance, resulting from sleep deprivation, can hinder muscle recovery and growth. The conclusion? Structured training without structured recovery is a flawed strategy. If you're serious about your CrossFit journey, the science dictates a non-negotiable emphasis on sleep and recovery. For an in-depth dive into the science of sleep, recovery, and performance, visit our blog or join our next workshop at #BrazenFitness. #ScientificSleep #CrossFitResearch #RecoveryIsMandatory
🛑 Safety First: The Power of Proper Form 🛑 In the pursuit of strength and speed, it's easy to overlook one crucial element: FORM. At #BrazenFitness, we emphasize the importance of technique above all. Why? Because moving correctly: 🔹 Protects your joints & muscles from strain. 🔹 Enhances workout efficiency—getting you faster results. 🔹 Reduces the risk of setbacks from injuries. Before you aim to lift heavier or sprint faster, ensure you're moving RIGHT. Remember, it's not just about pushing limits; it's about smart, sustainable progress. Let's stay injury-free and crush those goals together! 💪 #SafetyFirst #TechniqueMatters #TrainSmart #BrazenFitness
What we do: fitness & performance for everyday humans How we do it: a friendly, supportive culture + smart program design + great coaches Looking to upgrade your fitness? Let's talk. Schedule your free No Sweat Intro today by clicking on the link in our bio. #strength #cardio #fitness #arlingtonva #brazenfitness #crossfit #yourreviews
"I recently ended my soccer career at Wake Forest and had been playing for 9 years. Until now, I have always had a coach scheduling practice and creating workouts for me, and I have always pushed myself to my limits for the team. Once that structure was gone, I was really struggling with how to stay fit and motivated. That is until I joined Brazen Fitness. The coaches work with me to define new goals for myself and are teaching me to train smarter, not harder." We hear this a lot. If you've played sports your whole life, but now you are in the real world with other responsibilities and time constraints that did not exist when you were an athlete, the adjustment can be difficult. You may have noticed changes in your body due to your lifestyle change, and of course, you want to stay in shape or get back in shape, but maybe you are unsure where to start or what to do. We can help. Our training program combines the personal 1-on-1 touch from a coach with the motivation and camaraderie of group classes and the structure of a D1 athletic program for maximum impact. Interested in learning more? Use the link in our bio to schedule your FREE 30-Minute Zoom No Sweat Intro with a Brazen Fitness coach today! #brazenfitness #fitnessfavorsthebold #fitness #health #functionalfitness #arlingtonva #nationallanding #crystalcity #pentagoncity
What we do: fitness & performance for everyday humans How we do it: a friendly, supportive culture + smart program design + great coaches Looking to upgrade your fitness? Let's talk. Schedule your free No Sweat Intro today by clicking on the link in our bio. #strength #cardio #fitness #arlingtonva #brazenfitness #crossfit #yourreviews
Stepping into the world of #CrossFit for the first time? 🌟Welcome!🌟 CrossFit is a unique blend of functional movements, high-intensity workouts, and a supportive community. Here's what every newbie should know: 🔹 It's scalable: Whether you're an athlete or it's your first time exercising in years, workouts can be adjusted to fit your level. 🔹 Community is key: One of CrossFit's biggest strengths is its supportive community. You're not just joining a gym; you're joining a family! 🔹 Emphasis on functional movements: Expect to train movements that mirror daily activities - from lifting a box to climbing stairs. 🔹 Proper form is crucial: Always prioritize technique over speed or weight to maximize results and minimize injuries. Dive in, be patient with yourself, and most importantly, have fun! 💪 Want to learn more? Drop by Brazen Fitness and let's embark on this journey together! #BrazenFitness #CrossFitBeginner #StartStrong #CrossFitJourney
🎁✨ BRAZEN FITNESS | Win a FREE Foundations Program! 🌟 Day 15 of Discover Arlington’s Holiday Giveaway Sweepstakes features Brazen Fitness, the epicenter of strength and CrossFit in Arlington. Dive into their world with a Foundations Program, including 3 one-on-one sessions introducing you to basic strength training and CrossFit movements plus two weeks of Unlimited Group Class! At Brazen Fitness, you’re not just joining a gym; you’re entering a community dedicated to transforming your fitness. Their expertly designed programs cater to all fitness levels, ensuring a personalized and effective workout experience. 👇 Here’s how to enter: 1️⃣ Follow @[BusinessInstagram] & @discoverarlington 2️⃣ Like this post ❤️ 3️⃣ Tag 2 friends in the comments who shouldn’t miss out! 🗣️ 4️⃣ Be a Discover Arlington Local Perks Club member (Not a member? Joining is FREE! Tap the link in our bio to sign up and enjoy exclusive perks! 🌟) Get ready to embark on a journey of strength, endurance, and community at Brazen Fitness! Winners announced daily before the next giveaway. 🎉🎄 #DiscoverArlington #arlingtonva #holidayseason #giveaway #BrazenFitness #CrossFit #StrengthTraining
What we do: fitness & performance for everyday humans How we do it: a friendly, supportive culture + smart program design + great coaches Looking to upgrade your fitness? Let's talk. Schedule your free No Sweat Intro today by clicking on the link in our bio. #strength #cardio #fitness #arlingtonva #brazenfitness #crossfit
What we do: fitness & performance for everyday humans How we do it: a friendly, supportive culture + smart program design + great coaches Looking to upgrade your fitness? Let's talk. Schedule your free No Sweat Intro today by clicking on the link in our bio. #strength #cardio #fitness #arlingtonva #brazenfitness #crossfit
What we do: fitness & performance for everyday humans How we do it: a friendly, supportive culture + smart program design + great coaches Looking to upgrade your fitness? Let's talk. Schedule your free No Sweat Intro today by clicking on the link in our bio. #strength #cardio #fitness #arlingtonva #brazenfitness #crossfit #yourreviews
What we do: fitness & performance for everyday humans How we do it: a friendly, supportive culture + smart program design + great coaches Looking to upgrade your fitness? Let's talk. Schedule your free No Sweat Intro today by clicking on the link in our bio. #strength #cardio #fitness #arlingtonva #brazenfitness #crossfit
Yes, there’s a difference. Working out is going into the gym and doing essentially whatever you want. Every time you step in the gym, you’re doing something different. You're choosing whatever exercises you like and often, whichever exercises you’re best at. Training is going into the gym and doing what needs to be done. It’s repeating the same movements over and over again so they get better and better. It’s following a structure and being efficient with your time and energy. It’s progressive and each time you’re training, you are seeking to do something better than the last time you did it. If you have specific goals around your fitness and performance, such as gaining muscle, getting that first pull up, running a faster mile mile, deadlifting twice your bodyweight... .. then forget working out. And start training. #brazenfitness #fitnessfavorsthebold #fitness #health #functionalfitness #arlingtonva #nationallanding #crystalcity #pentagoncity
Our program *might* turn you into a bada** ... But only IF you: - Show up consistently - Listen to the coaches - Fuel your body appropriately with a balanced diet - Get some good sleep every night - Believe you are a bada** People who do the above have been known to achieve BOLD goals. We know our program works. We want you to come see for yourself. #brazenfitness #fitnessfavorsthebold #fitness #health #functionalfitness #arlingtonva #nationallanding #crystalcity #pentagoncity
📣 Big News! We've just added a fantastic new business to our Discover Arlington Local Perks Card – say hello to Brazen Fitness! 🏋️♀️ Join the Local Perks Club and unlock exclusive discounts to dozens of incredible businesses across Arlington, VA. Don't miss out on a whopping 30% OFF the Foundations Program at @brazenfitnessgym 🤩 Ready to start saving? Click the link in bio to sign up for the Local Perks Card and dive into the best that Arlington has to offer! #DiscoverArlington #LocalPerksClub #BrazenFitness #ShopLocal #ArlingtonVA
It's not that complicated. It's not easy, either. But if you want to drop your bodyfat % while maintaining lean muscle, the "formula" is kinda simple: keep everything the same and cut the calories. Don't switch up your entire routine. Don't add "cardio" days. Don't go from the 3-8 rep range to the 15-20 rep range for "cutting purposes". Keep building your strength and lean muscle. Reduce your calories by a sustainable and reasonable amount. Your body will take care of the rest. Yes, you do need to know what your baseline caloric intake is. Yes, you do need to feel pretty good about the answer to the question "why are you looking to body recomp?" Yes, it will take time. But anything that comes quick goes quick anyways. #brazenfitness #fitnessfavorsthebold #fitness #health #functionalfitness #arlingtonva #nationallanding #crystalcity #pentagoncity
“This is by far the friendliest gym I have ever been to! It is such a welcoming and encouraging place! The programming is excellent and well-rounded, and the coaches are motivating and give helpful feedback. I like that there is a lot of variety in the workouts and care is taken with the programming to ensure that you get a great workout and avoid injury. The members are all so nice, and there are a variety of ages/fitness levels in every class.” We try hard to bring functional fitness and CrossFit classes to the masses. Our signature OnRamp program is designed to take anyone, regardless of fitness background, and get them familiar with the foundations of sound movement before they join our group classes. Our classes themselves are instructor led and designed so that people of all experience levels can take part in them and thrive. If you were hesitant to give functional fitness a try, we’d like to say: our gym is for YOU. #brazenfitness #fitnessfavorsthebold #fitness #health #functionalfitness #arlingtonva #nationallanding #crystalcity #pentagoncity
Yes, there’s a difference. Working out is going into the gym and doing essentially whatever you want. Every time you step in the gym, you’re doing something different. You're choosing whatever exercises you like and often, whichever exercises you’re best at. Training is going into the gym and doing what needs to be done. It’s repeating the same movements over and over again so they get better and better. It’s following a structure and being efficient with your time and energy. It’s progressive and each time you’re training, you are seeking to do something better than the last time you did it. If you have specific goals around your fitness and performance, such as gaining muscle, getting that first pull up, running a faster mile mile, deadlifting twice your bodyweight... .. then forget working out. And start training. #brazenfitness #fitnessfavorsthebold #fitness #health #functionalfitness #arlingtonva #nationallanding #crystalcity #pentagoncity
Your soreness is lying to you. It is making you feel like you busted your a** off. It is making you think that your training session was the bomb. Worst of all, it is making you believe that you are making progress. But soreness is a liar. There is little evidence in the scientific literature that DOMS (delayed onset muscle soreness) is a useful indicator of muscular adaptation (increased growth, added strength, stamina, etc). Soreness merely shows up upon novel stimulus. Read that as: when you try a new movement, you get sore. But isn’t trying new movements good for you? The whole “keeping shocking the muscles” thing? No, it is not. The unequivocal best way to increase muscular adaptation (growth, strength, etc) is to PROGRESSIVELY OVERLOAD. That means: repeat the movement, add reps or weight or time under tension. We know this because literally every published piece of research since the dawn of exercise physiology tells us this. Constantly varying things does the exact opposite. So why are novelty and soreness held in high regard in the industry? Because it’s an easy way for trainers and gyms to make their clients believe they’re making progress. You can feel it, so surely it must be effective. Is there a place for variety in programming? You bet. At Brazen Fitness, we use a ton of variety in our workouts on a weekly basis. We know that new workouts are fun, and fun is motivating, and motivation is critical for consistency. But at our gym, variety is layered on top of a solid foundation of progressive overload, structured training waves, and repeat testing. It’s not variety for the sake of variety. It serves a purpose. So if you’re constantly feeling sore, weeks & months into your training program, be warned: you may not be making the progress you think you’re making. #brazenfitness #fitnessfavorsthebold #fitness #health #functionalfitness #arlingtonva #nationallanding #crystalcity #pentagoncity
Happy Tuesday! Be fearless and stay true to yourself. Your path to a healthy life is dependent on you, take accountability, become your best self. . Follow @brazen.fitness for more . #BrazenFitness #HealthJourney #FitLife #NutritionTips #WorkoutMotivation #HealthyLifestyle #FitnessGoals #WellnessJourney #NourishYourBody #FitnessInspiration #BodyPositivity #StrongNotSkinny #MindBodyConnection #HealthyHabits #FitnessCommunity
The only limit is the one you set for yourself. . Follow @brazen.fitness for more . #TrainYourMind #UnleashYourPotential #FortifyYourself #GymMotivation #BrazenFitness #StrongMindStrongBody #FitnessJourney #MotivationMonday #BrazenCompany #FitnessGoals #FitnessInspiration #FitnessMentality #PushYourLimits #ConquerObstacles #StrengthFromWithin
“This is by far the friendliest gym I have ever been to! It is such a welcoming and encouraging place! The programming is excellent and well-rounded, and the coaches are motivating and give helpful feedback. I like that there is a lot of variety in the workouts and care is taken with the programming to ensure that you get a great workout and avoid injury. The members are all so nice, and there are a variety of ages/fitness levels in every class.” We try hard to bring functional fitness and CrossFit classes to the masses. Our signature OnRamp program is designed to take anyone, regardless of fitness background, and get them familiar with the foundations of sound movement before they join our group classes. Our classes themselves are instructor led and designed so that people of all experience levels can take part in them and thrive. If you were hesitant to give functional fitness a try, we’d like to say: our gym is for YOU. #brazenfitness #fitnessfavorsthebold #fitness #health #functionalfitness #arlingtonva #nationallanding #crystalcity #pentagoncity
Do you workout by yourself? Awesome. It takes a good amount of determination and discipline to workout alone on a consistent basis. But keep this in mind: the research shows that working out with others offers some pretty unique benefits. People who workout with others report improved mental focus, emotional well-being and reduced stress. That's in addition to the physical fitness benefits of simply working out! This isn't rocket science, of course. Any one of us that's taken a group class can tell that coming together with friends who push one another and support one another is a potential X-factor in health. Heck, just the camaraderie and the shared experience of doing something difficult, followed by the (required) commiserating about it, is worth it! So do yourself a favor: get some friends, join a class, draw from that energy and get yourself to a better place. Our doors are open. What are you waiting for? #brazenfitness #fitnessfavorsthebold #fitness #health #functionalfitness #arlingtonva #nationallanding #crystalcity #pentagoncity
Your soreness is lying to you. It is making you feel like you busted your a** off. It is making you think that your training session was the bomb. Worst of all, it is making you believe that you are making progress. But soreness is a liar. There is little evidence in the scientific literature that DOMS (delayed onset muscle soreness) is a useful indicator of muscular adaptation (increased growth, added strength, stamina, etc). Soreness merely shows up upon novel stimulus. Read that as: when you try a new movement, you get sore. But isn’t trying new movements good for you? The whole “keeping shocking the muscles” thing? No, it is not. The unequivocal best way to increase muscular adaptation (growth, strength, etc) is to PROGRESSIVELY OVERLOAD. That means: repeat the movement, add reps or weight or time under tension. We know this because literally every published piece of research since the dawn of exercise physiology tells us this. Constantly varying things does the exact opposite. So why are novelty and soreness held in high regard in the industry? Because it’s an easy way for trainers and gyms to make their clients believe they’re making progress. You can feel it, so surely it must be effective. Is there a place for variety in programming? You bet. At Brazen Fitness, we use a ton of variety in our workouts on a weekly basis. We know that new workouts are fun, and fun is motivating, and motivation is critical for consistency. But at our gym, variety is layered on top of a solid foundation of progressive overload, structured training waves, and repeat testing. It’s not variety for the sake of variety. It serves a purpose. So if you’re constantly feeling sore, weeks & months into your training program, be warned: you may not be making the progress you think you’re making. #brazenfitness #fitnessfavorsthebold #fitness #health #functionalfitness #arlingtonva #nationallanding #crystalcity #pentagoncity
4 days per week. That's the functional training sweet spot. Athletes who train 4 days/week are in a better position to hit all dimensions of fitness (peak functional strength, muscular stamina, power, cardiovascular endurance, flexibility/mobility). Athletes who train 4 days/week are demonstrably more likely to be consistent in the long run. Athletes who train 4 days/week get better results, in a shorter period of time. Does training 3 days/week work? Sure. But if you're healthy, you very likely have the capacity to train one more day and reap those benefits. Does 5 days/week work? Sure, if your nutrition and recovery are dialed in. Otherwise, be ready to manage a few more injuries. 4 days/week, including 2-3 days of strength/resistance work, that's your sweet spot. #brazenfitness #fitnessfavorsthebold #fitness #health #functionalfitness #arlingtonva #nationallanding #crystalcity #pentagoncity
Joining a new group workout class can be intimidating (even if you've been exercising for years). This is precisely why we start all new members with One-on-One OnRamp Sessions to master the fundamentals before introducing you to our group classes. This way, you'll walk into your first day of group classes without any apprehensions because you've already been coached through the movements and proper technique. As part of our OnRamp program: - Benchmark fitness assessment - Instruction on the fundamentals functional movements (squat, lunge, press, pull, hinge) - An introduction to the different energy systems - Expert 1:1 coaching - Getting to competent & confident Use the link in our profile to schedule your FREE 30-minute No Sweat Intro call to talk to a coach today! #brazenfitness #fitnessfavorsthebold #fitness #health #functionalfitness #arlingtonva #nationallanding #crystalcity #pentagoncity
It’s not Diet and Exercise. It’s Eating and Training. Diet and Exercise is stepping on a scale and watching TV on a treadmill. Eating and Training is fueling your body and finding out what it can do. Diet and Exercise is cutting calories and burning calories. Eating and Training is nourishing yourself with a range of whole foods to lift, jump, run, hike, play, carry, and compete. Diet and Exercise is aesthetics and social pressure. Eating and Training is functional strength, cardiovascular health, injury prevention and general awesomeness. Diet and Exercise is the next 6 weeks. Eating and Training is the rest of your life. #brazenfitness #fitnessfavorsthebold #fitness #health #functionalfitness #arlingtonva #nationallanding #crystalcity #pentagoncity
Yes, there’s a difference. Working out is going into the gym and doing essentially whatever you want. Every time you step in the gym, you’re doing something different. You're choosing whatever exercises you like and often, whichever exercises you’re best at. Training is going into the gym and doing what needs to be done. It’s repeating the same movements over and over again so they get better and better. It’s following a structure and being efficient with your time and energy. It’s progressive and each time you’re training, you are seeking to do something better than the last time you did it. If you have specific goals around your fitness and performance, such as gaining muscle, getting that first pull up, running a faster mile mile, deadlifting twice your bodyweight... .. then forget working out. And start training. #brazenfitness #fitnessfavorsthebold #fitness #health #functionalfitness #arlingtonva #nationallanding #crystalcity #pentagoncity
“Freedom lies in being bold.” - Robert Frost
Are you making good choices in lockdown? Not sure I am... I have not found the motivation to do any Brazen workouts yet. But I have been on my bike everyday and walking most arvos so i'm taking that as enough for now. I much prefer my workouts with other people so I have someone to whinge to 😂😂
Working on ankle stability after a trail running injury. Kris of @brazenfit4life and I talked about the benefits of barefoot time. Your feet communicate a lot to the rest of your body. • • • #functionalfitness #barefootlife #barefoottraining #hikingbarefoot #holisticfitness #deconstructinghealthandfitness #brazenfitness #anklestability #intelligentfitness
NEW HOME 🏋️ I’m so excited to announce that I will be running classes at Brazen Fitness. Located in Thornton, NSW I will be running the following classes. ✖️Monday 6pm - Strength & Conditioning ✖️Tuesday 9am & 5pm - Bootcamp ✖️Thursday’s 9am & 5pm - Bootcamp If you can make these times don’t stress, there’s plenty more classes that run everyday by amazing coaches. (following picture is timetable) Message me for any more info about these classes. Can’t wait to see you guys 👊👊 #brazenfitness #fitness #thornton #gym #thorntongym #fit #exercise #maitlandfitness #maitland #maitlandgym #newcastle
First day back after 3 weeks off n Gezuz I’m dead @fitness_brazen_ @showponymony your such a good time #brazenfitness #makegoodchoices #chooseyourdestiny
MULTI GREENS QUICK FACTS 🌟Packed with vitamins, minerals, amino acids and enzymes. 🌟Powerful antioxidant properties. 🌟Very high alkalising effects LOVE using this in my routine ✅ Massive bônus to find a greens powder that actually tastes GOOD 🙌🏾 I wouldn’t be able to supply my clients with the absolute best without my girl @fitness_brazen_ & @vpa_australia #vpa #brazenfitness #coachmadz #madzmotion #fitnesscoach #clientsatisfaction #supplementsthatwork #gettinit #livingmybestlife #happythurday
QUICK FACTS ABOUT HYPERBURN FX 🔥Experience increased energy while dieting. 🔥Experience higher intensity training resulting in more calories burned. 🔥Experience a curbed appetite making it easier to manage your weight loss. 🔥Experience a natural mood enhancement. Blessed to have @fitness_brazen_ & @vpa_australia to assist me in supplying my clients safe & effective supps 🙏🏾✨ #vpaaustralia #brazenfitness #madzmotion #coachmadz #supplementsthatwork #fatburner #hyperburnfx #fitness #fitnesslifestyle
Wen only the best will do @fitness_brazen_ #makegoodchoices #brazenfitness #50nfit #olbitchcansquat #lovemesonefitness
🔥NOW AVAILABLE 🔥 Madz has found her supplement partner - working with the best of the best @fitness_brazen_ 😍 Massive shout out to Brazen Fitness for hooking us up with VPA stock ready to go for YOU 💪🏽 ✅ Message me for stock and price information 🌟 @vpa_australia #madzmotion #brazenfitness #vpaaustralia #supplements #supplementsthatwork #fitnesss #fitnesscoach #coachmadz
Wen you train with the best you need the best supps. @fitness_brazen_ #makegoodchoices #chooseyourdestiny #brazenfitness
Ready for 🥊 next week. #brazenfitness #makegoodchoices #chooseyourdestiny
Totally love my NEW @abiandjoseph tights @fitness_brazen_ #brazenfitness #makegoodchoices #chooseyourdestiny
“Move it Monday”.... making sure we move everyday is one of the best gifts we can give to ourselves. Move it Monday, gives me the motivation and focus to prepare for the week ahead and to work hard on my physical and mental goals. It doesn’t have to be a super workout but a workout that is supported by a great bunch of trainers who challenge you each day and motivate you to be the best you can be, certainly does have positive results. Giving your body direct nutrients sourced from eco friendly, sustainable crops gives you the energy, clarity and absolute motivation to bring the best you to the game! How was your “Motivation Monday”, did you live your best day 🌻💪🍋🍎🍒🥝🥑🥦 #wholesomemovement #activeempire #brazenfitness #juiceplus #fitterstrongerfaster
You all know I love to support local businesses... teamed up with Simone from @fitness_brazen_ to help her with her merch... you'll find her training up a storm in East Maitland with the rest of the crew from @activeempire_au #nicnaks #home #gifts #apparel #localbusiness #huntervalleybusiness #shopsmall #custom #businessbranding #supportinglocalbusiness #brazenfitness #makegoodchoices
Stronger, fitter, faster every day....loving this incredible journey I’m on and the amazing brands and people helping me to build my strength, endurance, resilience and energy....incredible!!! #activeempire #brazenfitness #juiceplus #wholesomemovement
When I got pregnant with my 3rd baby, I was in the thick of my business, and I wondered if having a baby would slow me down. _ What I didn’t realize is that having my 3rd baby would teach me the value of prioritizing what’s really important. After having my son, I’ve realigned with my purpose, learned to work smarter not harder, and to be kind to myself, others, and my body. _ I want to teach my kids to follow their dreams relentlessly. I want them to know that with hard work, focus, and attention..they can be whomever they want and do work that fills their hearts. I grew up with limiting beliefs imposed on me, and I don’t want my children to struggle like I did. _ If you are a mother and want MORE out of life like I do, then we need to talk. It’s 100% ok to love your role as a mother, and seek purpose. You had hopes and dreams before you became a mama, and those dreams are still there. We get so caught up in the day-to-day that we forget what our core values are and how to achieve them. Coaching others has been a big outlet for me to pour into others and instill belief in them. _ When you’re ready to SAY YES, I’ll be here. _ What is a passion you have that lives only in your heart? What do you feel called or pulled to explore, but fears are holding you back?
Enrolling for our November group NOW. _ I’ve been doing a lot of mindset working surrounding how I’ve been fueling myself and it’s been enlightening. I’m coming to terms with the fact that I’m an emotional eater, and after being in denial about it for so long, I’m ready to do the work it takes to repair my relationship with food. I want to share everything I’m learning with my clients, and that means we’re bringing back our weekly video conferences. Every week, we will have a video conferences so that we can talk about what we are struggling with and what is working. I loved having this quality time with my support squad, and I know that this can be a valuable tool for many women. _ If you are interested in getting fit from home, gaining a girl gang, and getting a handle on your nutrition, consider this your invitation. We have one wave starting Monday the 4th, and there’s room for you too. Want the info email? Comment below or DM me so we can see if this is a good fit for you!
Bad vibes don’t go with my outfit.💁🏻♀️
The other night, I touched myself. Not the way you’re thinking of, you dirty bird. I actually placed my hands and put them on my own skin; like the parts that would usually make me shudder if someone else were to touch them. It was the end of the night, and I was in my room applying ointment to the rash that has plagued me all week. I didn’t want to get it all over my clothes, so I ended up getting undressed, then I sat on my bed to let the medicine do it’s thing. I looked down at my body, and started to get a little insecure. I felt shame for not being smaller than I am, and I instantly knew what I had to do. I placed my palms on my tummy, and thanked it for housing and keeping my babies warm throughout my pregnancies. I felt the warmth of my skin, and the softness of my belly. I imagined my abs contracting from all the deep belly laughs I’ve shared with those I love. Instantly, it brought me from a place of shame to happiness and gratitude. I took my arms and I placed them around me. I felt the same back that people feel when they hug me in a sweet embrace. I thanked my arms for holding my kids and making them feel safe. I thought about all hugs and kind gestures I’ve shared with others, and it made me smile. I straightened my legs and looked down at their strength and perseverance. I am so thankful for all the miles ran, the workouts crushed, and for the endless miles walked in Disney parks. They’ve carried me through some of my fondest memories, and I’m so appreciative. I touched the varicose vein that appeared during Jordan’s pregnancy, and I thanked my body for supplying blood to the baby. How cool is it that the body knows what to do to sustain life? How could I possibly feel shame? Whenever you start to feel that you are less than because of your size, or because you are unhappy with how you look, TOUCH YOURSELF. Feel your skin. Know that you are whole and enough just as you are. The world needs a light that only you can offer, so go SHINE.✨
Whenever I get into a funk like I did the past two weeks, I always ask myself a very important question: Am I consuming more than I am creating? As an #enneagram8 entrepreneur, story teller, creative, and online health influencer, it’s so easy to watch what Susie Q is doing and get caught up in the comparison trap. These past two weeks have been pretty stressful, and it didn’t help that all I had the energy for was scrolling social media to see other people’s highlight reels. But we must remember that social media (especially IG) is just that... A HIGHLIGHT REEL. So what I’m trying to say is STAY IN YOUR LANE. Don’t worry about what is happening behind you or what’s happening next to you. Focus on what’s in front of you and where you’re headed. Not only will you thrive, but you will feel a sense of clarity that comes when you focus on your own goal. Also, when it comes to social media, take what serves you and leave (or unfollow) what doesn’t.
“I’m unhappy in my marriage.” This is one of the most heartbreaking things I hear from women when I get to know them before working together. I always ask WHY they want to get healthy and fit, and this is sometimes the answer. It hurts me because it used to be me. There was a time in our marriage where we would have the SAME fight over and over again. I didn’t want to be touched or be affectionate because I was uncomfortable with the way I looked after having my daughter in 2011. That fight always sparked other smaller fights, and before I knew it, I was crying nearly everyday as I worked in my cubicle. I villianized my husband because at the time, I didn’t think the blame was on me. I made myself out to be the victim, when really it was up to ME to make the change. I knew my husband would never quit on me, even if I had already quit on myself. How unfair to put all of that on him, right? When I started to work on myself, things began to change. It wasn’t an easy and quick fix, but I knew I had to make myself whole again in order to be what I needed for him. This man supported me throughout this, and here we are 6 years later working out and KILLIN life together. Yes, our children are a main focus of our relationship, BUT my marriage will always be my #1 reason. ❤️
I remember taking the photo on the left. I was about 10 days postpartum, swollen from the many IV fluids I received during and after my first c-section, bruised from the IV needle, sleep deprived, but I was optimistic AF. I smiled in my photo because I wanted to be a change from the typical “before” photos we usually see on social media. Usually, “before” photos showcase someone frowning, and I had absolutely nothing to frown about. _ I knew I got this. _ I knew that I had the tools and resources to get back to a healthy weight. I knew that I had the support and community necessary to make it happen, even on the days that completely wrecked me. We’ve built an army of women, specifically mamas, who are all doing the same thing...finding FIT on THEIR terms. _ There’s room for you too, sis. We’re enrolling for our Fall bootcamp that starts on Nov. 4th. Your wellness kit secures your spot in the group, and we can’t wait to meet you. _ Comment below or click the link in my bio to join us. ❤️
I think the secret to body after baby is flushing out the notion that the whole year after birth is about weight or size. Seriously, I made a commitment after Jordan was born to change my narrative from feeling the pressures to lose weight and shrink, to celebrating the fact that I birthed my 3rd baby, AND kept my older kids alive and well in the summer. After having my son, I worked out freely in a sports bra so that I could truly accept and love my body for the state that it was in. I allowed myself to be seen in all its glory because I was so damn proud of the ability to create life within me. I barely have any photos of my last postpartum body because I hid most of the time. I was ashamed of my body after giving birth, and I never wanted to be in front of the camera. _ This time, I finally feel like I’m getting it right. I workout because I love my body, I eat nutritious foods because of the energy they bring me, and I don’t decline wings and beer because it usually always means a good time with my husband. Life is so much more than how we look, and we need to get out there an enjoy it. ❤️
Boys: less drama than girls, but harder to keep alive. _ We’re off to Family Math Night at Noelan’s middle school! Let’s hope that Jordan doesn’t have any catastrophic meltdowns. 🤞🏽
PEACE OUT TO THE GIRL I USED TO BE.✌🏽 - The girl who was too afraid. The girl who put too much weight on others opinions. The girl who hesitated before starting. The girl who didn’t practice gratitude. The girl who would get consumed by stress. The girl who looked for motivation in outside sources. The girl who would scroll and WISH I had what others had. The girl who didn’t communicate her needs. The girl who believed that life happened TO her and not FOR her. Remember that the things that you associated in the past do not have to dictate who you want to become. If you tend to worry, that doesn’t make your a worrier. If you procrastinate, that doesn’t make you a procrastinator. Just because you have quit in the past, doesn’t make you a quitter. These are events, not character traits. You have the ability to turn it around, and it all starts with taking action. It always starts with YOU. What are you saying PEACE OUT to today? Let me hear it, sis!
Felt strong, won’t delete later. 💪🏽 I walked halfway to Camryn’s school, looked at my watch, realized I still had half a mile, and only 3 minutes to get there! I put two hands on the stroller, and got my feet hitting the pavement. I had to run past a few people, dodge a few kindergarteners, but I reunited with my girl and we started our walk home. I wore the left AirPod, she wore the right, we blasted Taylor Swift, and we danced all the way home. We’re now home watching spooky kids shows on Netflix with Camryn, and I’m genuinely getting scared. It’s like “Are You Afraid Of The Dark?” but better!
My fitness journey used to operate from a place of body hate. I would workout because I hated what I saw in the mirror. If I ate something off plan, I would plan to do extra cardio the next day to burn off the extra calories. I used to chew pieces of food and literally envision the calories and fat going to the places I dreaded it most. I was never happy with my progress or body, and I would curse my mother for her curves and genetics. _ Everything changed for me when I started being grateful for my body and realized that THIS is what I was blessed with. THIS body that housed and birthed 3 babies, and THIS body that has kept me alive and healthy for 34 years. I thought I was doing all the right things for all these years on my fitness journey, when really the most work needed to be done on my mindset surrounding my body. _ Now, I workout because it feels good, I am empowered by my physical strength, and it makes me a genuinely happier person. I eat nutritious foods because I love the energy they provide me, and if I’m presented with an opportunity to have tacos and beer...well, don’t threaten me with a good time. _ I’m looking for 20 women to join my Fall in Self-Love bootcamp. I’ll give you the tools and resources I used to lose weight, and fall in love with the process. It’s never been about a goal weight, it’s always been about a goal mind. _ Are you ready to do the most important work of all? Comment below with 🧠 and I’ll reach out with the details!
6 years ago, when I signed up to be a coach, all I wanted to do is be held accountable towards my own fitness goals. I had tried and stopped so many things in the past, and wanted so badly to follow through. I didn’t know that it would bring me lifelong friends, endless fun, and more freedom in our lives. After a few years of it being my side hustle, it quickly revealed my PURPOSE. This business has allowed me to stay accountable towards my own fitness goals, and helped other women do the same. I knew that I’d be surrounded by some empowering and uplifting people, but I never thought I’d create meaningful relationships like I have. We’re in the business of leveling up and becoming the example for those around us (which is what coaching is all about!). It all started with one decision to just start, even if I had NO clue where this would take me. I just made the choice to start, and now 6 year later, my little side hustle has turned into an army of women finding success in their own terms. It’s become my purpose and the gateway to creating a life we’re obsessed with! I literally JUMPED right in, and had faith that I’d figure it out along the way! PS, that’s pretty much how I make most of my decisions, and it’s never steered me wrong! If you’ve ever been interested in learning more about what we do and how you can make it fit into your life, I’d love to mentor you! If you want to create lasting change with your health and wellness, THIS could just be that thing for you! Comment below with “I NEED THIS” and I’ll get to you ASAP!
The days are long, but the years are short. There are days where he cries at my feet and I just say,”What on earth could you be crying for NOW?!” But he is his own little person, and he has his own needs and wants. He reaches for me 99% of the time, and while I need a break at times, I know that this time is limited. I’m always rushing to the next destination or task, and having a baby that needs me most of the time has caused me to slow down. When I’m snuggling him, all I can think about is all the things I still need to do, but I’m learning to just take him all in; his scent, the way his little arms embrace my neck, how his little hand always pats my back when he hugs me, how he audibly hums when he nestles his head into my chest like “Mmmmmm,” and the way he wiggles his toes when he sits still. I want to remember these stages, because with Noelan and Camryn they are all a blur. _ These are some of the best years of my life, and it’s all because of these little hands.❤️
Have a great week, IG family! _ This weekend was just what we needed to heal and rest after an emotional week. We went to a Filipino party on Saturday night and Camryn and Jojo needed to be pulled off the dance floor. They were the first ones out there as everyone ate, and it brought Ryan and I so much joy to see their confidence. Camryn twirled and danced with Jordan, and we watched them from afar in admiration. They didn’t care what they were dancing to, or how they were moving, and just had fun! _ That night, I figured out that “dance like no one is watching,” came from watching kids dance. It’s amazing when you can just watch your children play, and marvel at their pure joy. We can all learn to honor our inner child at times, and whenever I need a good laugh or smile, I can always count on them. ❤️
The last 3 shirts I’ve purchased are crop tops. They’re graphic tees, so I sized up for a relaxed fit, but with a regular rise jean, you can totally see my belly covered in stretch marks. _ And I’m ok with it. Are you? _ I pass by my old high school everyday to take the kids to school, and I see girls in jeans and crop tops walking in the parking lot. I think about how the dress code has changed dramatically since I was there in 2003, and how awesome it is that the school districts have come to their senses. To tell girls what to wear means that what they wear is a distraction to boys, and that they are the problem. Girls bodies are not the problem, and how they dress should have no bearing on how they are treated. I love that our schools have more lenient dress policies because I vividly remember being shamed and going home to change because of a skirt I was wearing. Now, I see a curvier girl in a crop top and I do a fist bump like “HELL YES KWEEN WEAR THAT ISH!” _ If you would’ve asked me if I’d be this comfortable a few years ago, I would’ve told you that I’d wait to wear the crop to until I had no more mama tummy. I would’ve stopped myself from wearing things I actually loved because I was waiting for the weight. Now, I embrace my body and everything it has because I have a daughter who looks up to me and I refuse to allow her to shrink herself down because of how she feels about her body. _ Wear the crop top. Put the shorts on. Wear the tank top. Just put the swimsuit on. Wear the THING. _ You are more than how your body looks. You have love to give, and you have limitless potential to live up to. You are more capable of much more than being looked at.❤️
I may have lost some weight, but I gained so much more! I truly believe that staying active while pregnant is what really made me appreciate all that my body can do. I grew a freaking human, worked out modified for 30-45 mins a day, and stayed super active until 37 weeks. I gained 75 pounds, and have worked super hard after having Jordan cut out of me. This body is incredible, mine just decided that it needs to hold onto a bunch of fat when it creates life. 🤷🏻♀️ _ Throughout it all, I stayed consistent with at home fitness, and as soon as I could, I was moving postpartum. Muscle memory is such a cool thing, and all of my workouts have been with my baby next to me, or he was in another room. I’m ready to level up in the last quarter of 2019, and I want to take as many women on this journey with me. You’ll get all the tools and resources I have to get your own results. Want my info email? Comment below with a ⚡️ and I’ll send it to you! 💌
Alexa, play anything by Van Halen in case someone asks me if I know any songs. 🤷🏻♀️
The body can withstand almost anything. It’s your mind you have to convince. _ This post isn’t to talk about all the amazing things my body has done. Yes, I grew a few humans. Yes, I’ve ran a couple of half marathons, did my first and only Spartan Super, and I’ve walked countless miles in Disney Parks. _ The work that REALLY went down was in my mindset. Would you believe me if I told you that I wasn’t happy in my body on the left? In fact, I was more content and comfortable in my body in the middle. I practiced gratitude for my vessel like I never did before, and I literally had no other choice but to love my body so that I could actively work on improving it after pregnancy. _ In the photo on the left, I had just finished up 30 days of Core De Force, gone full on vegetarian, and I was slightly disappointed that I didn’t have better results. I remember seeing my photos and felt regret for not dieting harder and losing more fat in my legs and love handles. _ I’ve changed my verbiage from “before and after” photos, to “reference” photos. There is no deadline on my health and wellness, and I’ve come to the realization that this is MY pace; no one else’s. _ Exercise because you love your body. Eat nutritious foods because of the energy they give you. Allow yourself rest when needed. _ I’m enrolling now for our Fall bootcamp. What reasons do you have to find your fit? Let’s talk, girl. 👯♀️
If you see a girl in leggings and she’s tightening her ponytail, just know that it’s about to go down. _ If you’re struggling to get your workout in today, let me give you a few reminders: _ 1. Actually getting ready to start is ALWAYS the hardest part. 2. You’ll never regret it. 3. You always feel like you’re on top of the world when you’re done. 4. Excuses don’t burn calories. _ Get up, lace up, and LEVEL UP. 💪🏽 (Outfit is tagged my babies)