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eleshaa

CORE. BACK. SHOULDERS. #MoveOfTheDay . Start in a plank position with your legs wider than hip-width distance; the wider stance makes you more stable. . Hold onto your dumbbells, keeping your wrist locked to protect the joint. . With your core tight and your glutes engaged, exhale, stabilizing your torso as you lift your right elbow to row; feel your right scapula sliding toward your spine as you bend your elbow up toward the ceiling. . Slowly rotate, lifting arms up and extending into a side plank. Hold for a beat. . Keeping your neck long and energized, return the weight to the ground to complete the rep. . Do 10-12 reps each side Total 2-3 sets . . DO NOT rush through the move. Go slow and focus on form and technique instead of strength lifting too heavy of a weight and speed. . TAG and SHARE with a friend 💪🏾 . .

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eleshaa

Be Brave ✨ You have extraordinary treasure hidden within you. ✨ Bringing forth those treasure takes faith, focus, courage and hrs of work. ✨ You (We) simply don't have time anymore to think and or live small. ✨ You will never know the world as richly as it longs to be known. ✨ Be Braver. . .

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eleshaa

When I shared last week that I'm someone that deals with and struggle with anxiety and panic attacks my DM’s/inbox was flooded with messages from others like myself, sharing their love and support. . Living with anxiety at times can make even the most focused and consistent person fall to their knees. And with all of the various anxiety tips and practices out there, finding what works for you can be equally overwhelming! . I've learned that starting by just changing one thing at a time and building upon that, overtime can help you heal, slowly but surly. You definitely don't want to adopt an entirely new way of life all at once feeling overwhelmed with it all, bringing on more anxiety. . Each day, each week while incorporating new healing habits… -meditation -Yoga (did 30 mins myself today) -Gratitude journaling -Affirmations -talking walks outside (like I did this morning) etc… check in and see, how are you feeling? . Then adapt those practices thats working for you and weave them into your daily - weekly routine for a fuller, calmer lifestyle. . After my morning yoga practice, taking a walk this morning and getting outside, for me there's nothing like spending time in nature. . Changing up your scenery and escaping the noise for a while can bring peace and calmness to your body and mind. . Any activity that gets you out of the house or office and into fresh air will do — even if it's simple stroll around the block, to a park or your favorite coffee shop. . .

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eleshaa

Choosing a workout - fitness program to help make changes in your body...to lose weight, gain muscle, reduce body fat, increase flexibility etc, CANT be rushed. . You have to realize as well that it’s not something you do for a month or 6 and then stop! 🛑 ✋ . Whatever plan you choose to follow, it will ONLY work if you keep moving forward. . . #MoveOfTheDay How to Do a Dumbbell Bent Over Row With Perfect Form 💪🏾 The dumbbell bent-over row targets the upper and middle back muscles, as well as the shoulders, biceps, and core. . - Stand with your feet hip- to shoulder-width apart, holding a dumbbell in each hand. Brace your core, push your hips back, bend your knees slightly, and lower your torso until it’s nearly parallel to the floor. - Let the dumbbells hang at arms length with your palms facing inward. Engage your shoulder blades to keep your shoulders pulled back (i.e., don’t hunch). - This is the starting position. - Without moving your torso, and while keeping your elbows tucked and back flat, row the weights to your sides as you squeeze your shoulder blades together. - Pause, and then lower the weights back to the starting position. . . BONUS: - focusing on the negative (eccentric-lengthening) phase of an exercise helps with building strength, flexibility and power. e.g row up on 1 count , lower slowly for 3-4 count. REPEAT 10-15 reps. . - at the end of move straighten legs for a sec and bend again. This will really target butt and hamstrings. #tryitandsee 😉 . EXTRA TIP: As you perform the bent-over row, imagine there’s an orange between your shoulder blades, and try to squeeze the juice out of it as you pull the weights to your sides. Squeezing your shoulder blades together ensures that you not only engage all of the right muscles, but also get the maximum benefit from each rep. . .

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eleshaa

NYC🗽 . I live in one of the most incredible, amazing and diverse city in the world. Yes I said world 🌎😉 . This is Dumbo #downtownbrooklyn and some exciting shit will be going down here soon. I can't wait to be apart of it. . .

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eleshaa

There are only 2 days in the year that nothing can be done. One is called YESTERDAY and the other TOMORROW. . So today is the right day to dream, love, believe, do and live! . Never let someone make you feel bad for working on your dreams... and if anyone tells you those dreams are silly, remember there is a millionaire walking around that created a pool noodle.😳 . .

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eleshaa

✨BOOTCAMP ENROLLMENTS ARE OPEN!✨ . Yes that's me on the left! 😳 . Even though I was someone that alway worked out, I was also someone that ate cheese doodles, drank Dr Pepper, ate Chinese General Tao chicken with pork Fried Rice and Egg rolls etc. All the bad shit! ALOT!! . My fitness was in point, BUT my nutrition wasn't the best! . It took me years to finally change and live a healthier lifestyle from the inside out. . I want you to know it's a lot easier than you think and all you have to do is be willing to start and not stop! #LikeIDid . If you live in the USA 🇺🇸 UK 🇬🇧 and Canada 🇨🇦 and would love to join my Online Health and Fitness group, drop your email below without the .com . My goal is to help you to eliminate all confusion when it comes to making healthier lifestyle changes and learn how to be successful at it. . Depending on your goals: - I'll be your coach/online trainer daily - you'll have access to everything (workout, recipes, supplements) I use. - you'll workout less than an hr . To join drop your email below without the .com OR click link in BIO and fill out ‘Online Bootcamp’ application to claim your spot. . .

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eleshaa

Really pay attention to and be careful with who you seek advice from about your goals and vision. . It's sad, but it's human nature for people to 'attack' what they don't understated and or was brave enough to peruse or follow through themselves. . If you share and you don't get the reaction or support you were looking for , it doesn't mean that what your goals or vision are won't work. . Pay attention to the person (s) that's giving you their advise and opinion. What does their life looks like? Are they successful and living their truth? Are they financially free? Positive Kind etc..... . Being cautious isn't bad. It stops you from agreeing with them because you aren't sure of yourself, plus it keeps your energy intact. #BeMindful @thewomanofinfluence 💕🙏🏾 . .

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eleshaa

Father, thank You for Your promise of grace in my life. Thank You for unmerited favor and for power in Your Word. . I receive Your grace right now and invite Your love to flow through me today in Jesus’ name. . . After such a stressful night before and day, getting into my #vinyasayoga practice was much needed this morning. I was looking forward to it. . Do you yoga? . .

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eleshaa

How To Find The RIGHT Strength Training Program? 💪🏾 First and most importantly, no matter your fitness objective, resistance training will 💯 help you achieve your BEST goals. 😉 The benefits of strength training extend beyond simply increasing strength and building muscle (i.e., increase muscle size). You’ll gain confidence, sleep better, improve muscular endurance, increase your energy, the winner, lose fat, have fewer injuries (once you perform workouts, slow , controlled and with proper techniques) etc. ✨ How many times should you work out per week to build muscle? Aim to train at least 3 days per week, alternating different muscle groups. You can perform strength training as much as 5 days. 👌🏾 Key Elements! 🏋🏾‍♂️ Regardless of your goal, any smart program should feature each of the following. . Compound exercises: multi-joint moves like squats and pull-ups that hit multiple muscle groups. Muscles don’t work in isolation in the real world, so if you want to build functional, real-strength, the bulk of your program should encompass exercises that train your muscles to be strong together. . That doesn’t mean that you shouldn’t do isolation exercises like bicep curls and triceps kickbacks, which target a single muscle and move a single joint. It just means that they shouldn’t be the focus of your workouts. 🤽🏾‍♀️ Increase Weight: By regularly increasing the amount of weight you lift, how you lift it, and/or the exercises you do, your muscles will continue to adapt by growing stronger. Equaling faster results and avoiding hitting or staying in a plateau. 🧘🏾‍♀️ Self Care & Recovery: Even when you find the perfect program for your goals, remember to incorporate recovery and self care techniques into your weekly routine. This means prioritizing quality sleep, nutrition, hydration, foam rolling, massages 💆 as well as scheduling rest/recovery days. 🏊🏾‍♀️ . . SWIPE 👉🏾to see today’s #LegDayWorkout - stationary lunge with front heel raise USING RESISTANCE BANDS &DB - suitcase squat with side lunge - squat with alternating knee raise - 1/2 buda squat with leg lift - side shuffle with plyo squats Perform 15 reps each leg. 2 sets . .

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Happy Monday beautiful people. . Hi 👋🏾 my name is Elesha and I want to welcome my new IG friends.💁🏾‍♀️ ✨ It’s always weird in a way to introduce yourself on your social media, but how else you’ll know who you’re follow. ✨ Ive been a personal trainer 💪🏾and health and fitness pro my whole life! I started my passion for fitness since the age of 5. . I can’t remember myself loving anything else really. I did want to be a model when I was younger. It’s not to late!😉 ✨ Seriously though empowering others to live a healthier and fit lifestyle is something I enjoy doing. It brings me so much joy to make such a positive impact in others life. ✨ I don’t like the winter ❄️ season here in NYC at all. It gets too damn cold. It’s pretty inside looking out, but when I have to step outside and it’s 30 degrees and shit I wanna cry 😭 #freezingcold❄️ ✨ I not a fan of comedy or romance shows much. Give me true stories, IDTv, drama, suspense ...any day. ✨ I’ve lived a Paleo lifestyle now (85%) of the time for about 4 years. I can’t really remember.😳🤣 ✨ To the date, my birthday 🎂 is in exactly 3 months!! WOOHOO 🙌🏾 ✨ I don’t like pets! Dogs 🐶 cats 🐱 bunnies 🐰 ...you name it I’m scared of them all. ✨ I looovveee to talk..A lot!! At least that’s what people tell me 😉😃 ✨ My goal is to help and inspire you through my story and sharing my personal learning experiences, tips, Fit business, workouts etc to be YOUR BEST SELF.💕 ✨ Phew 😅 okay I’m done. Enough about me...tell me something about YOU! ✨ . . SWIPE 👉🏾 to see today ADVANCE #coreworkouts. . .

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eleshaa

✨FIT-Lovers wanted!!✨ . If this sounds like you, drop your email below 👇 (without the .com) US 🇺🇸UK 🇬🇧and CANADA 🇨🇦only! ______ I’m looking for 10 women to personally mentor. If you're already sharing your journey on social media 💻 and committed to and enjoys helping others live a happier, healthier, fit life. Why not you!? . I'll help you get started as a Coach aligned up with a major health and fitness company. . I’ll be teaching you everything you need to know to build your online business and develop your brand. . If you are wanting to get fit, live your best life and help inspire other women to do the same this may be just for you! ________ Do you have a heart to help others? Want to be your own boss? Desire to be an entrepreneur? . Always wanted to branch out online, building your fitness business but nit sure where to start....this is for you! . Drop your email below 👇🏾(without the .com) US 🇺🇸UK 🇬🇧and CANADA 🇨🇦only! . . .

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eleshaa

It ain't #tacotuesday🌮 but I made my own version of a taco tortilla. . Kept it simple: - used @traderjoes #wheatfree #grainfree tortilla - added shredded carrots🥕 - cucumbers 🥒 - mixed green salad 🥗 - 1/2 an avocado 🥑 - and ground turkey which I sauted in olive oil with fresh chopped onions , garlic and flavored with #Himalayansalt, black pepper 🌶 and Trader Joe's 21 seasoning #healthyanddelicious 😋 . .

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Bust Through Your Workout Plateau. . How exactly you make that happen? . I know it can be frustrating, when you’re working out and eating healthy day in and day out and you’re not seeing the results that you want. . Here’s the thing, hitting a plateau is normal. We all experience it. So don’t feel like you’re the only one. . When you’ve gotten to that point of your journey, that’s when it’s time to adjust and make some changes both in your workouts and nutrition. . If you want to lose weight, get stronger etc you have to do things that will challenge you and get you stronger. You’re going to have to PUSH yourself beyond the safe area, safely. #trysomethingdifferent . . 3 TIPS: - Keep track of the workouts you’re doing, at home or the gym. I follow a program that’s already layed out for me, so it makes my tracking easier. If you don’t follow a system like myself, pen and paper 📝 or an app is your friend. . Write out how many reps you’re doing, what exercises you’re doing, how heavy you’re lifting, how many sets of each exercise etc. . . - Stock your fridge with healthier options. Keeping it simple is best! Fresh fruits 🍉 , vegetables 🌽, lean protein (chicken breasts, ground turkey breast, salmon etc) and whole grains. . . - Recovery is one of the keys to seeing results. If you’re pushing yourself too hard, stressing , feeling exhausted, give yourself a few days , or week (MAX) and allow your body to fully recover. . In addition, what you do post-workout in terms of eating, rest, and even myofascial release (like a massage or using a foam roller, affects how your body responds to exercise. Refueling properly after big workouts, getting plenty of sleep, and releasing tight muscles can all improve performance and help you break through any exercise plateau. . . ✨Sports bra by @lululemon Leggings by @forever21 . .

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eleshaa

Don't keep waiting for the perfect timing. . Once you know the WHY, the HOW will fall into place. . . #getstartedtoday

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eleshaa

"Yoga is not a work-out; it is a work-in. And this is the point of spiritual practice, to make us teachable, to open up our hearts, and focus our awareness so that we can know what we already know and be who we already are.” - Rolf Gates ✨ ✨ Its been a while, too long... but it feels incredible to be diving back into my yoga practice a couple times a wk. . As much as I enjoy intense power lifting, strength training workouts, I equally enjoy a #yogapracticedaily. ✨ ✨

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eleshaa

What program you’re doing now Elesha? . My most asked question this past week. . I’m doing a program that's available in my Online Gym - Workout Library that I haven’t looked at or done in 5 years! . It’s an advance, high intensity, 12 week program that demands every ounce of your balance, agility, core strength, and athleticism to perform. . I love always challenging myself and my body and I'm working on improving my power, strength and endurance. . This is NOT a beginner program. . Today’s workout was Total Body🏋🏾‍♂️ These moves are very complex, so I highly recommend if you are a beginner DO NOT attempt. 💪🏾 - alternating forward and back lunges with rotational shoulder press. - stationary warrior 3, tricep kick backs - stationary warrior 3, bicep curls - plyo push ups - standing figure 4, bicep curl, shoulder press - single arm plank, tricep kick backs - low lunge, hammer curl - low lunge bicep curl 💪🏾 Perform each move on each side for 1 minute. REPEAT for a total of 2 sets . Save this & tag me if you try it.💕 . . .

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eleshaa

We have to stop letting what we think other people will think predict the shit we do. . Why are so many of us first instinct when launching a new venture or thinking about one, immediately say " I don't want my followers, my family, my friends to think or feel _________________. " #beentheredonethat . Let me ask you these questions, I've learned to ask myself: - are these people we are so concern about living their dream life? - are they happy with their work and worth? - are they financially abundant and never stress about money and or finances? - are they super positive and always go after what they want no matter what others think? - are they at their goal weight, traveling the world, driving their dream car, free to do what they want when they want etc etc..? If you answered NO to any of those questions, why do you give them so much thought and power? . Trust me, ALL the successful experts, celebrities, millionaires, billionaires that you follow and admire, they sure don't give a F$&K about what YOU THINK..Neither should you! . As @rupaulofficial said and I'm sure a lot of other people have said the same thing.. What Other People Think Of You is None of Your Business. ' What you think of YOURself is all that matters. . MOST important! - Do you desire more out of time, craving something bigger, better and different? Are you doing what you love? Do you believe in you? . #YOUareWORTHYofMORE . *I am wearing a wig btw 😉 . .

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eleshaa

ATTENTION: FIT LOVERS! 💪🏾 ONLY for USA 🇺🇸 UK 🇬🇧 & CANADA 🇨🇦 . If you’ve ever wanted to grow and expand online and build a fitness business… Leave your email WITHOUT the " .com " below and click the link in @eleshaa bio & select 'Let's Work Together' to learn more! . I'm looking for 10 women to mentor this month that also have a true passion & 💕 for fitness. You already sharing your journey on social media 💻 and committed to and enjoys helping others live a happier, healthier, fit life. Why not!? . I'll help you get started as a Coach aligned up with a major health and fitness company. . You don't need to be at your goal weight or a fit professional already. If you are, BONUS!! You just simply need to be teachable, ready to make a lifestyle transformation and helping and supporting others on their own health and fitness journey. . This can be a part time hustle and or an extra stream of income for you. Mentorship and Training is included. . You must be positive, self motivated, not scared of work, intentional with your actions and MOST importantly don’t let others dictate their success. . YOU define the pace and we make incremental steps achieving your goals. . If this is you, leave your email WITHOUT the " .com " below and click the link in @eleshaa bio & select 'Let's Work Together' to learn more! . 👉🏾Tag a fit friend 💕 . .

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eleshaa

Week 1 - Day 2 is a wrap ✅ . 5 years ago to the date I did this exact same workout. It’s been that long since I did this program and I still got it. 😉#fitover40club . I can still knock out some knee tuck jumps and plyo push-ups 💪🏾 . . Today's Workout. SWIPE 👉🏾To see moves. FAT BLASTING ROUTINE Perform each move for 1 minute. REPEAT 2 more times. . - Alternating Plyo Lunges with Med ball - Squat, Knee Tuck Jumps - Squat, Lunge - Burpee , Push-Ups with Knee Tuck Jumps - X-jumps with Med ball - Plyo Push-ups with Knee Tuck Jumps . * I used an 8lb Med ball . .

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eleshaa

#MealPrepSundays🥕🥒🍞🍱🥗 . So far I've done sweet potatoes hash, roasted Brussels sprouts, cauliflower fried rice and this is.. chicken breast strips and asparagus. 😋 . It's so simple to make. Seasoned chicken with fresh onions, garlic, black pepper 🌶,#traderjoeslove 21 seasoning and #coconutaminos 👌🏾 . I added the asparagus towards the end when chicken was cooked. . .

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eleshaa

#HomeWorkout_4U Skipping a workout or not making time for a workout because you're busy is not a Good reason. Making time for your health and workout isn't an option. Fitness should be part of your life in spite of....your health should Not take a back seat. . It's a proven fact that living a healthier and fit lifestyle helps with: - reducing stress and anxiety - making you a more productive person - providing you with energy to get things done - improving mental focus - booting self esteem, making you a happier person to deal with - reducing if not eliminating depression sleeping better at night ...so ...WHY not do it?! #MakeItaPriority . Here's a short sweet, Leg and Booty routine you can do in 20 mins. YES, just 20 mins. . Perform each moves for 15 reps (right and left side) each all the way through and then start from the TOP and repeat for 1-2 more sets, totaling 2-3 sets. . . 5 MOVES: -Single Leg Lunge Tap Backs -Stationary Pulse Curtsy Lunges (keep low in the lunge, pulsing for 15 reps. All the weight in the heel of front leg) -Alternate Side to Side Squats (use a towel under toes if don't have a core slider like what I'm using) -Slide Reverse Lunges -Single Leg Slide, Modified Pistal Squats . *Use Medium - Heavy weights. 15 lbs - 25lbs* Using a core slider or towel adds extra resistance and makes the move more challenging, forcing you to use your core. Take your time. Don't rush. Slow the pace down, focus on form and technique. . ✨Sports bra from @bestinvariety. USE code:BEST25 to receive 25% discount on apparel✨ . .

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eleshaa

What is fueling you to do the things that you do daily? . I have to admit at times for me, it was fear. Trust me when I say that's not the best option. You'll remain stuck and that's the worst space to live in. . Take a sec and think, why I'm I doing what I'm doing? What are my actions centered around? . If it's fear make a shift now! If it's Faith, keeping thriving after your goals. It's okay if everyone don't approve of you. #YouGotThis . .

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eleshaa

Well some lil birdie told me that I should do a program I haven’t done in 4 years with the ladies in my bootcamp that starts Monday!😳😮#akame . Also that same birdie said, girl why not test out one of those workouts today! You got strength training on schedule anyway, you might as well, just to see if you can handle it. . Ummmmmm.... I almost died! That’s shit haaarrrd AF! 😫😢 . Every single muscle in my body was on FIRE 🔥 this morning! . I was shaking, losing balance, did like 78944 push ups, all type of ways..meh backside almost lose an eye using the resistance bands today. It wasn’t fully secure and it snap back and slap me across my face! After that shit, I was done!! #workoutOVER . Elesha you know your ass ain’t 20 so thin no more. “What the heck you trying to do?”🙄😲 You did this shit in your thirties! You over 40 now, no spring chicken. . I listened to that voice for 1 sec. . I immediately said, gurl ...you see how you were able to crush out like a 100 push ups, balancing on a med ball, bench, yoga blocks..and not once did you modify! 💪🏾👌🏾 . Imagine what you’ll be able to do by week 12!! #gettingstrongereveryday . I know thinking negative, trying to talk myself out of something won’t help! I know my words are powerful. What I think and speak becomes my reality. . I will kick ass with this program, and 💯 be a lot stronger at the end of the 12 weeks! . Are you starting any NEW program or workout schedule/calendar next month? . . .

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eleshaa

*LAST CALL* ⚠️FINAL 48 hrs left to join my Bootcamp starting Monday!💪🏾 . Let me introduce you to Nikki! . First off, help me show her some love 💕 for her INCREDIBLE transformation and commitment to showing up, staying consistent and looking amazing in that wedding dress! . Nikki went from 214 to 145 in roughly 2 years. I share that because I want you to know it takes time, and quick fixes ain't the way. . She has overcome some health issues, eliminated being on meds by making the decision to live a healthier lifestyle. She's apart of our community where we all support one another to reach our desired goals and push beyond that. During the course of her journey, shes has gained the confidence to succeed! . Have you ever felt unsure of yourself due to your weight? . HER WORDS: "About last night: for the first time ever...I weigh less than my husband. This may seem like nothing to some but before he started lifting my man was a bean pole and even when we met at my smallest, I was still heavier than him. Also for the very first time, I was not intimidated, jealous or even the least bit phased going to eat at Bone Daddy's surrounded by beautiful girls in skimpy outfits. No ma'am, I pranced my cute ass in there with a smile feeling invincible because I know his eyes were on me. I beat myself up inside for the longest time but that only hindered any progress I ever wished for. Love yourself, treat yourself like you do, and everything else will fall into place." . If you're like Nikki and ready to take the steps that's needed towards living a healthier and fit life, and claim your spot in my BOOTCAMP, drop your email below (WITHOUT the .com) and OR click link in BIO and fill out application 'VIP 8 Week Bootcamp!' . US 🇺🇸UK 🇬🇧and Canadian 🇨🇦 residents ONLY! . .

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eleshaa

Had to share 👉🏾With anything, progress is slow in the beginning. . A rocket ship uses more fuel in the first few mins of flight than it does the rest of the trip. It eventually breaks free of the pull of gravity. The hardest part is getting off the ground. . Your old ways and old conditioning, it's weighting you down. . Have you ever wondered why successful people become more successful, the rich becomes richer, the 'lucky' becomes luckier? I have! . It's because of consistent execution. They don't wait! They don't dwell too long on anything. They have momentum. They don't let negativity or fear keep them from pursuing anything! I'm working on that. . That's why it's soo important I start my day by taking care of me, mentally and physically. I set the intention for how I want things to go. Yes, stuff happens that's out of our control, BUT we actually do have power on how we react to it. . Stay committed, focused and grounded. Have trust and faith in your worth. #YouCanDoThisToo -Sean Phelps . .

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eleshaa

ATTENTION: FIT LOVERS! 💪🏾 ONLY for USA 🇺🇸 UK 🇬🇧 & CANADA 🇨🇦 . If you’ve ever wanted to grow and expand online and build a fitness business… Leave your email WITHOUT the " .com " below and click the link in @eleshaa bio & select 'Let's Work Together' to learn more! . I freaking love health and fitness and I'm committed to making a positive impact in others lives. . If you're like me, I want to share this with you. I'll help you get started as a Coach aligned up with a major health and fitness company. . I'm looking for 20 women to mentor this coming month that also have a true passion & 💕 for fitness. You already sharing your journey on social media 💻 and committed to and enjoys helping others live a happier, healthier, fit life. Why not!? . You don't need to be at your goal weight or a fit professional already. If you are, BONUS!! You just simply need to be teachable, ready to make a lifestyle transformation and helping and supporting others on their own health and fitness journey. . This can be a part time hustle and or an extra stream of income for you. Mentorship and Training is included. . It’s fun working with others that enjoys giving back, that's positive, self motivated and unshakable. Someone that's not scared of work, intentional with their actions and MOST importantly don’t let others dictate their success. . YOU define the pace and we make incremental steps achieving your goals. . If this is you, leave your email WITHOUT the " .com " below and click the link in @eleshaa bio & select 'Let's Work Together' to learn more! . 👉🏾Tag a fit friend 💕 . .

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eleshaa

Sometimes when you’re short on time, it doesn’t mean you can’t still get a great workout in. . 23 mins it’s all it took including warm up and stretch. -warm up doing jumping jacks, walk outs, alternating front lunges, over head squats.. for 2 mins . FULL BODY WORKOUT -8 reps each exercise for 3 sets Non stop . . -Hip Width Squats -Dead Lifts combo with Rows -Shoulder Press -Front Load (with the DB) Narrow Squats -Dead Lifts -Bicep Curl combo with Shoulder Push Press -Alternating Reverse Lunges (not shown) . . * I used medium weights throughout the whole workout 12.5-17.5lbs . . . #nasmcpt #blackwomenarepoppin #weekendwarriors #over40andfabulous . .

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eleshaa

I 💕 the city I live in. It's starting to turn into space 😜 . High rise building are popping up everywhere. #downtownbrooklyn. . .

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eleshaa

Every morning is a new day, new opportunity to...say yes, to start over 🗒 keep going 🏃🏽‍♀️to try again 🙇🏻‍♂️ ask for help 👩🏽‍🏫learn something new 🤓 follow your dream ☁️ #nevergivingup . . Repeat: "my current situation is not my final destination." . .

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eleshaa

Just a little reminder that I've been though my own transformation and have been on this journey for years. . Im a foodie, you can ask anyone. I don't just eat salads and drink #celeryjuice. I have to wake up, show up and put in work just like the next person. #Over40andfabulous . Sharing with others what's worked for me, staying consistent with my nutrition and fitness is something I love. 💪🏾 I want you to know it's a lot easier than you think and all you have to do is be willing to start and not stop! . If you live in the USA 🇺🇸 UK 🇬🇧 and Canada 🇨🇦 and would love my help and support drop your email below without the .com . Depending on your goals and fitness level you’ll: -Workout on average 4 days a week -workouts range around 30 -40 mins -Meal plans and grocery lists available -Vegan, Vegetarian 🌱, Paleo🥓 Recipes -+ more . My goal is to help you to eliminate all confusion when it comes to making healthier lifestyle changes and learn how to be successful at it. . To join drop your email below without the .com OR click link in BIO and fill out ‘VIP Virtual Bootcamp’ application to claim your spot. . .

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eleshaa

Fall in love with taking care of yourself and health. . It’s the most amazing journey when you just focus on be overall having fun and being healthier and not stress about the fact that you ate @talenti or a donut 🍩Which I didn’t by the way, but I do from time to time 😉 . . A lot of you have been asking what I’m doing since I finished my last 8 week Bootcamp which had me working out 35 mins, 4 days a week. . Now: My workout today was cardio , non stop moving for 25 mins! . I’ve been alternating for the past week now, this being my 9th workout in 10 days, working out 6 days a week, one day doing cardio, another weights! . I’m still eating Paleo, well over 4 years, I believe it’s 5 years now, I lost count, about 85% of the time. . I eat anywhere btw 4-5 times a day every 2 1/2 hrs because I am greedy! #realtalk💯 I love food, but I live healthy foods more than the ‘unhealthy’ foods. My body just functions best that way. . . Your turn! Tell me a little about your weekly workout schedule and eating habits. . . .

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eleshaa

Week 2 has begun for me and reminder there's one week left for you to join me. . I still have 6 spots left for my Fall Bootcamp. Once you live in the UK 🇬🇧USA 🇺🇸and Canada 🇨🇦you can join. So if youve been watching what I do and would love to workout with me daily, click link in BIO and fill out application VIP Virtual Bootcamp. . Dont worry, if you cant, you dont have to do the exact workout as me. Well chat and choose something thats perfect for your fitness level, lifestyle and goals. . Today I happen to do 40 mins of Power Lifting SWIPE 👉🏾to see my moves 💪🏾 . First things first: lifting heavier weights will not turn you into the Incredible Hulk. In fact, lifting a heavier set of dumbbells can actually lead to a smaller, stronger you. Im living proof. . Here 1 important reason to ditch the two-pounders and grab heavier weights: . You'll lose weight faster: Who doesn't want to drop pounds the most efficient way possible? Whatever weight you're lifting— if you're lifting 5 pounds or 10 pounds — if you're not tired by [rep] number 8-10, then you need to go a little bit heavier. Increase your weight by at least 3-5 lbs. If you are consistently do this, you will see changes in your strength and in your muscle mass. . Dont let the word mass scare you either. More muscle mass equals more metabolism, which maximize your body's fat-burning potential by challenging your muscles with heavier weights. . I recommend lifting weights at least 4 times per week, to sculpt and reshape your problem areas.Within my bootcamp youll get an exact schedule/workout calendar to follow with what exercises to do each day of the week (whether working out at home or gym) so you don't have to wonder which body part to work each day. . Of course, if you're not used to a weight-training routine, we’ll start small and work your way up to heavier weights. I wont make you start heavy because that can lead to injuries that can sideline your goals. . If you live in the USA 🇺🇸UK 🇬🇧and Canada 🇨🇦and would love to join next week, drop your email below without the .com OR click link in BIO and fill out ‘VIP Virtual Bootcamp’ application to claim your spot. . . .

12

eleshaa

Wrapped up week 1 of my 3 week Bootcamp. We did non-stop TOTAL BODY Weight Training💪🏾 . SWIPE 👉🏾 to see some of the moves. I used 12 and 15 lbs (medium size) dumbbells through out this whole workout. Which was just 35 mins. . I was shaking the whole time from the very first move. . I had to keep reminding myself, you got this! It's only 60 sec (each move).😳 . #FITover40 😉 . ✨New #workoutwear both Sports Bra and Leggings from @bestinvariety. Perfect fit for my almost 6 foot frame 👌🏾 . . .

14

eleshaa

It's time to take reg Squats and your #LegDayWorkouts to a whole new level. . Give Baby Hops a try. . As with any exercise, good form is essential — stay low, and keep your knees wide, elbows up, and chest high. .. .. HOW TO DO IT: - Assume a wide stance with your feet slightly beyond shoulder width, toes turned slightly outward. - Cross your forearms, raise your elbows to shoulder height, and keep them there. - Keep your chest high, your gaze forward, and your back straight. - Squat down until the tops of your thighs are roughly parallel to the floor (or as low as you can go without lifting your heels off the floor or rounding your back). - Maintain the low squat position as you hop forward about six inches each time. Be sure to land softly to minimize the impact on your legs and spine. - Hop forward and backward. - REPEAT for 1 minute .. .. HOW NOT TO DO IT: - DON’T perform the move from a standing, or partial-squat position. Drop as low as you can without having to round your back (keep it flat). - DON’T bend forward at the waist or drop your elbows towards the floor. Keep your chest up and elbows high. - DON’T let your knees collapse inward. . #exerciseoftheday #moveoftheday . .

6

eleshaa

If you don't develop the courage to do that which has been given to you... you will spend a lot of time going around trying to convince other people.. trying to get their approval. . What will happen is you will lose you're nerve. Those people will convince you that what you are doing, doesn't have any value and you will give up on your dreams. . Don't lose yourself in trying to please others. #goafterwhatyouwant #LesBrown

3

eleshaa

Hold on to your vision that even when you close your eyes you see yourself there in the moment. Living you’re dreams, the life you desire and achieving the goals you want. . Have a plan, and know that the chances are high that your original plan may not go as you thought, so always be flexible and open to some changes that may occur. . Don’t give up on what you want, but be ready to bend a little and approach things a different way if need be. . The scariest part is taking the leap and starting. . You can’t expect anyone else to believe in you if you don’t first have unwavering believe in yourself. #constantworkinprogress . .

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eleshaa

I want you to know that it’s okay to succeed. .. Empowering women that it’s okay to make themselves and health a priority, showing them they are stronger than they give themselves credit and capable of anything they desire in life is one of my fav things about what I do. .. Experiencing their success, seeing their transformation and being apart of the journey along with them is the best experience ever...it’s like icing on the cake 🍰😉 .. What’s your favorite part of the work you do? .. ..

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eleshaa

Never forgotten. Close to 3000 people left their homes and never returned. . I personally can never forget this day. I was living in NYC, still do and I knew exactly where I was and what I was doing. . . #alwaysinourthoughts

2

eleshaa

I almost forgot. . Would you believe me if I told you in exactly 4 months, from this past Saturday I'll be turning double 4 digits? . Yesssss #over40andfabulous . Instead of feeling like I'm getting older and weathered..lol .. which is what I use to think when I was younger, a kid, when someone was over 40, I am feeling healthy and strong. . Now this, for me, is a daily practice. . I'm working on releasing fear, judgement, self doubt, and learn to trust myself and believe in me. . If I could go back 10 years and share something with my younger self, I'd say, DONT hesitate. Take risks and it's okay if you fail a few hundred times. Don't stop! . If you're on the same journey as me and theirs something you've been wanting to do, but fear of failure and judgement is holding you back, trust me when I say, it's okay to have fear, JUST DO IT anyway. Go after your dreams and passion. .. If you can what advise would you give your younger self? .. .. ..

6

eleshaa

Spent the day getting ready to start all NEW workouts tomorrow. . I'm sticking with my workouts being around 25mins-45mins, but instead of 4 days a week, like the past 8 weeks, I'm doing 6. . Im also setting up my new Fall 🍂Bootcamp for some women thats ready to kick start their health and fitness journey and helping my current clients start the new program with me tomorrow.😍 . I am still enrolling new clients that would love to join us.👏🏾 . If you live in the USA 🇺🇸UK 🇬🇧and Canada 🇨🇦and would live to join or want more info, drop your email below without the .com OR click link in BIO and fill out ‘VIP Virtual Bootcamp’ application to claim your spot. . .

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eleshaa

SWIPE 👉🏾to see some of my practice . I'll be the first to admit, I don't always stretch and do enough self care. . Even though today's my rest day, I woke up this morning craving a nice long vinyasa flow. Today’s practice focus a lot on lower body and hips, which I needed. My fav, yet HARDEST pose (I have many😬) Goddess Pose was in today's practice. . I was shaking like crazy throughout the whole practice. I’m committing to practice at least twice a week. . This particular pose is a deep external hip opener. It also lengthens the adductors of your inner thighs and strengthening your calves, quadriceps, glutes, and core. Everything!! . Expecting moms, this pose is also a great prenatal posture for engaging the pelvic floor and opening the pelvic girdle. . . How to Perform Goddess Pose: -Start at the top of your mat in mountain pose (stand tall with your big toes touching, heels slightly apart, hands at your sides, palms facing forward). -Step your left leg back 3–4 feet, and, pivoting on your heels, turn to face the side of your mat. Your feet should be parallel. -Turn your toes outward to 45 degrees, and bend your knees until your thighs are parallel with the floor. Your knees should track over your ankles without caving inward or bowing outward. -Draw your shoulder blades back and downward, lift your chest, and tuck your tailbone. -Engage your core, and, using a sweeping motion, extend yours arms straight overhead, palms facing in. -Hold the pose for 30–60 seconds. . Beginner’s Tip for Goddess Pose Maintaining proper knee alignment is the challenge of the pose, as well as its most important safety cue. Keep your knees from tracking too far inward or outward — and potentially exposing you to injury — by lining them up with your toes. . How to Make Goddess Pose Easier: If you need to modify goddess pose, you can keep your hands on your hips for balance. You can also lower yourself into a shallower squat if necessary. To make pose harder, go deeper in squat (which I need to work on) and further challenge your balance and leg muscles, lift your heels and balance on your toes. . Do you practice yoga? What's your fav yet most difficult pose to practice? . .

7

eleshaa

I did it! It’s official.☺️ . It’s GRADUATION DAY 👩🏽‍🎓 from my 8 week Summer Bootcamp💪🏾 . The last 8 weeks Ive only been working out 4 days a week for around 30 mins. I feel AMAZING!! . I wasn’t the only one that crushed these past 8 weeks. The ladies in my group, were sweating and getting it done right along with me. So proud of their commitment and dedication. . Whatever goals you’re pushing for in life, make sure that your health and commitment to it is TOP priority #nomatterwhat . You’re not able to show up and be your best at anything or for anyone if you’re not healthy. #RealTalktho . .

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eleshaa

#Over40andfabulous I can’t believe how fast the time is flying by. I’m one workout away from completing another home workout program. I think this is number 24. . Did you know that enrollments are open NOW 😃for my Fall 🍂Bootcamp?!💪🏾 . If you live in the USA 🇺🇸 UK 🇬🇧 and Canada 🇨🇦 and would love to join, drop your email below without the .com to apply. . Depending on your goals and fitness level you’ll: -Workout on average 4 days a week -workouts range around 30 mins -Meal plans and grocery lists available -Vegan, Vegetarian 🌱, Paleo Recipes -+ more . My goal is to help you to eliminate all confusion when it comes to making healthier lifestyle chances and learn how to be successful at it. . To join drop your email below without the .com OR click link in BIO and fill out ‘VIP Virtual Bootcamp’ application to claim your spot.

1

eleshaa

You're always sore days after a workout, and no matter how much you stretch you still feel your whole body in knots? . You need a Foam Roller in your life! . Foam rolling also referred to as self-myofascial release, is essentially a form of self-massage that allows you to apply deep pressure to certain points of the body to release tightness and muscular tension. Adding foam roller exercises into your workout routine can help prevent soreness, tightness, increases range of motion and more. . You don't have to be working out to benefit from using a foam roller. Anyone that experiences soreness, tightness from a long day, can/will benefit from its use. . Start with these 4 Exercises: Calves: -Sit on the floor with your legs straight, ankles crossed left over right, and a foam roller under your right ankle. -Place your hands on either side of your butt and lift it off the floor, rolling your right calf muscle over the roller—from ankle to knee—a few times with your toes pointed up. -Repeat with your leg rotated inward (so you’re rolling the inside portion of your calf), and then again with your leg rotated outward. -Switch legs and repeat. . IT Band: -Lie on your right side with with your legs straight and a foam roller under your right hip. -Placing your hands on the floor for support, cross your left leg over your right, placing your left foot flat on the floor by your right knee. -Use your hands to roll the side of your upper leg over the roller several times. -Switch legs and repeat. . Booty: -Sit on a foam roller with your left foot flat on the floor and your right leg crossed over your left thigh. Place either both of your hands or only your right hand on the floor behind you for support. -Tilt your body to your right so that your right glute presses against the roller. -Roll forward and backward several times, and then repeat on your left side. . Inner Thigh: -Lie on your stomach, propping yourself up with your forearms, and bring your right knee up to your side at a 90 degree angle. -Place a foam roller under your right thigh parallel with you body. -Slowly roll from your groin to the inside of your knee several times. -Switch legs and repeat. . .

1

eleshaa

I’m a kid at heart. When it’s 90 degrees out I can’t bypass a sprinkler. ⛲️ . Fully dressed, #dontcareatall I will run in it. ☺️ . .

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eleshaa

ATTENTION: FIT LOVERS! 💪🏾 ONLY for USA 🇺🇸 UK 🇬🇧 & CANADA 🇨🇦 . If you’ve ever wanted to grow and expand online and build a fitness business… Leave your email WITHOUT the " .com " below and click the link in @eleshaa bio & select 'Let's Work Together' to learn more! . I freaking love health and fitness and I'm committed to making a positive impact in others lives. . If you're like me, I want to share this with you. . I'm looking for 20 women to mentor this month that also have a true passion & 💕 for fitness. You already sharing your journey on social media 💻 and committed to and enjoys helping others live a happier, healthier, fit life. . You don’t not need to be at your goal weight or a fit professional already. If you are, BONUS!! You just simply need to be teachable, ready to make a lifestyle transformation and helping and supporting others on their own health and fitness journey. . This can be a part time hustle to start. Mentorship and Training is included. . It’s fun working with others that's enjoys giving back, that's positive, self motivated and unshakable. Someone that's not scared of work, intentional with their actions and MOST importantly don’t let others dictate their success. . If this is you, leave your email WITHOUT the " .com " below and click the link in @eleshaa bio & select 'Let's Work Together' to learn more! . 👉🏾Tag a fit friend 💕 . . .

26

eleshaa

No one would look at me and think that I am someone that struggles with fear, self worth, anxiety and panic attacks. . Ever so often that pesky little voice in my head starts talking crap and I listen. . I often wonder can I achieve all the goals I have for myself? I’m I capable of making the money I want? Can I be a success at what I love? I’m I smart enough I’m I worthy I’m I enough . All the shit I shouldn’t be thinking about I do. . That’s why it’s soo important for me to really take some time in the morning and work on me! . . I have to start my day with prayer and meditation 🧘🏾‍♀️. I focus on all the good things I have NOW, what I’m amazing at and what I want, vs what I don’t have and can’t do. . It’s a process and daily practice taking care of me. I feel a lot better doing so than not. . I have to keep showing up, keep learning, keep growing, mentally, emotionally and physically. . . .

2

eleshaa

It's the most perfect day today. . My hair is on point ☺️and the sun is shining ☀️#sundayfun #brooklynnewyork . What you guys are up to today? . .

3

eleshaa

Welcome September 🍂🌥 . . Mantra for the month: Have faith and belief in yourself. . Know that you are capable and worthy of anything you want in life. Be intentional Be relentless . Don't quit . .

4

eleshaa

This is your body. You have the control to do whatever it is you want with it. . Old me: -24 lbs heavier -chronic right knee pain. Hurt to walk up and down stairs. -Painful to squat, jump, lunge.. Had to ice constantly and take pain killers -Lower back pain to the point that I couldn't sit in a car for long periods of time. Some days I use to cry because my back would hurt so much -I thought I could workout and still treat myself on weekends all weekend long and expect to be healthy and fit! . Silly me! Knew better but didn't apply it. I won't even talk about my portions! OUT OF CONTROL! . NOW! -lost 24 lbs -NO more lower back pain and stopped taking pain killers -my knee pain had decreased tremendously that now I can freakin JUMP like a damn kangaroo💪🏾 -I eat 85% paleo and my cheats/treats, shakeology has helped ALOT, to now I cheat once a month. #thisis40 + 😉💪🏾 . .

5

eleshaa

Did you know that the difference between success and failure is the ability to focus on achieving your goals, not on the problems? . Sounds silly and simple, but it's true! . Searching for solutions, rather than dwelling on problems, can increase your chances of success in achieving your goals. . Start focusing on solving issues with positive outcomes, rather than wallowing in the problems that cause them or how hard it is to do. . Getting your mind to focus and concentrate on success can be the difference between your success or failure. . Remember your thoughts are a direct link to your subconscious mind and discipling them so that they focus on your goals is crucial to your success. . We are on this plane to evolve into our true spiritual nature. . Poverty, suffering, loneliness, lack and limitation are not virtues; they're human vices. Happiness and living a life you desire is your right. Claim it. . In doing so, you immediately raise your level of focus to a success mode in seeking and achieving your goals. . . .

9

eleshaa

The city that never sleeps.🍎 . Im here every single week at Trader Joe’s and Target 🎯 and it still amazes me how beautiful it is. Cant wait until I’m living here full time. . Everything is here. One of Brooklyn’s LARGEST shopping, food court, entertainment destinations around #DowntownBrooklyn . . .

5

eleshaa

We're no good to anyone if we keeping putting our health last on the list. . Take time to make your health a priority daily. . Your life will transform into a lifestyle full of great abundance if you choose it. . Meditate Eat healthier Workout (if you've got 30 mins make it count) Journal (what you want your life to be like) Peruse YOUR Dreams . Their is no shortcut with this. . All you have to do is choose to show up for yourself more and I promise you things will change and you'll start living a life you truly love. . . .

10

eleshaa

Flip the Script when it come to Self Image. . Put Your Thoughts in their Place . It isn’t easy, but it’s helpful to reframe the concept of thoughts, which takes away some of their power to make us feel bad about ourselves. . When we notice something, our mind tells us a story about it. We have a choice about whether we buy into those stories, but what’s interesting is that we don’t realize it. Our mind tells us that what we think is the truth. . To help reframe how you view the thoughts that enter your mind, start visualizing that you’re walking through a grocery store and looking at all the products. “Do you buy everything? NO”. . You might pull something off a shelf, add to your shopping cart, look at it and then put it back. Try thinking about thoughts in same way. . Separate the Thought from the Judgement. . Most of us are wired to accept our negative thoughts without question but scrutinize and doubt positive ones. So when you look in the mirror and think, “I’m gross,” it can feel like you’re stating a fact, but you’re not. . Being mindful helps you realize you’re making a judgment, not stating a reality. . Don’t Ignore those Negative Self-Talk. . It might sound counterintuitive to tell people to not banish body-shaming thoughts from their minds but most of the time when we try to push negative thoughts away, they come back more forcefully. . If someone feels sad and another person tells him or her to stop being so negative, it’s invalidating and can make you feel worse and unheard. Rather than trying to silence that negative voice, acknowledge that the thought came up, and work on changing how we talk to ourselves which helps with promoting more positive self image, because negative labels or statements can feel like facts when they’re not. . Be a Friend to Yourself. . How would you like it if someone spoke to you the way you spoke to yourself? Telling you your ugly, worthless, fat, can’t do it etc. You'll tell them to F off! Right?! . It isn’t easy to retrain the brain to be compassionate and loving. It's hard. But the beauty is we can create new paths, change our ways of thinking and start loving ourselves more. . .

2

eleshaa

Approach this coming week with clear intentions of what you want to achieve. . Go after it without any hesitations or fear and if you feel those, do them anyway. 💕 . . .

5

eleshaa

God has given us many benefits today! He’s given us so much to be thankful for. When you meditate on His goodness, faithfulness and blessings in your life, it will change you on the inside. . When you focus on the fact that He saved you and set you free, the challenges and obstacles in your life will begin to fade away. . Psalm 103 goes on to say that “He crowns you with love and compassion and satisfies your desires with good things so that your youth is renewed.” No matter what you may be facing today, forget not His benefits! . God wants to satisfy you with good things. If you need healing today, healing is a benefit. If you’ve made mistakes in your life, forgiveness is a benefit. If you feel tired and overwhelmed, strength is a benefit. . As you turn your thoughts toward the Father today, He will strengthen and empower you to live as an overcomer in every area of your life! . . . WORKOUT INFO: -wrapped up week 6 of my 8 week Online Summer Bootcamp -today was HIIT Legs -workout was 26 mins -next week we start ALL NEW workouts. #shreddingtime . . .

6

eleshaa

Caught in the middle of that #selfielife 😝 . Today’s a rest day from my workouts and I decided to take advantage of the gorg weather outside and go for a walk. . I spend a lot of time encouraging others the importance of getting their workouts in and following a schedule to get healthier and to stay fit, but as much as thats important for results so are rest days and active rest days, which is what Im doing today. After my walk ill be foam rolling. . They are crucial not just for giving your body time to recover from workouts youre doing, but also to help you and your muscles become stronger. . You want to make sure to give your body a break from time to time. One or two days in between each workout session is sufficient. . Also staying hydrated (why I never leave home without water) is critical to not only performance but also to reducing fatigue, improving your mood, and improving cognitive function. . When you’re properly hydrated, your body is functioning as optimally as possible. . How much water should you guzzle? . I say half your body weight, but if youre thinking there's no way you can drink that much, dont focus on the number and just drink as much so that when you pee, your urine is the color of light lemonade. 😉 . . *IMPORTANT* If you’re feeling completely wiped from a tough workout, don’t hesitate to kick your heels up and give yourself a day of complete rest.#dontpushit . But if you’re feeling good, or just a little sore, consider performing “recovery activities” like what I did today - walking, cycling, swimming a few laps or even yoga, along with foam rolling the muscles as well. . All of which will boost blood flow to your muscles, enhancing the delivery nutrients (which is what you want) that facilitate their repair and growth, and eliminating substances that hinder them. . . .

2

eleshaa

Nothing is an obstacle unless you let it be an obstacle. There is NOTHING that you can't do! . That was said to a chef on Master Chef Australia when he realized that he was close to losing 1/4 of a million dollars. He felt defeated thinking "Can I do this?" . I could relate because Ive been there. I've often wondered " Can I do this? Can I really be successful at what I want and enjoy doing? " . I realized while on this journey that myself, my thoughts is what stops me from being free. . I've learned that the only way I cant be successful is if I stop! I can tell you right now that's not happening. . If I can do this, someone who didn't even want to join social media, shy, fearful of failing, living pay check to pay check....it took me 6 months to say yes before I started by online fitness business. . I let every excuse in the world stop me from diving all in. I had less than 200 friends in social media, I was use to working face to face, I had two other jobs...AND I was still struggling day in and day out. . The thing is I was already sharing my fitness journey. Eventually I said screw it. I’ve got nothing to lose. . What I enjoy most about my work now and being a trainer and coach is I have clients all over the world. I never imagined that. I’m just a trainer in NY. That’s how I views myself. . Now I get to connect with and help some freaking awesome people and help them to achieve their goals in health, fitness and or building a fit biz like myself. . BEST part is I don’t have to leave my home to do so and I choose when and where I work. . It’s pretty freaking awesome 🤗 . . What you love most about your work?

2

eleshaa

Destroy whatever it is thats stopping you from committing and starting. . You should always come first! Yep you read that right! . If you don't show up for yourself making your health a priority you would never show up your best for your life, family and love ones. . You'll only be giving them a piece of you and not the best version of you! #RealTalk . . Workout Info: - today was the BIG SWEAT💦 - Double workouts! Between the 2 it was less than an hr.💪🏾 - I did Speed 3.0 by my fav trainer. Just 25 mins🙌🏾 - that shit was ruff though😬 - then I did 30 mins of Legs from my Summer Bootcamp program 😢😫 . . Check out my IG stories from this morning to see all my crazy antics and periods of dying 🤢during these two workouts. . . * if you want to join us in this months virtual boot camp, Click link in BIO and fill out ‘VIP Summer Bootcamp’ application👍🏾 . . .

16

eleshaa

Yessssss... I know it ain’t #flexfridays but I sure do feel freaking amazing!😁😉 . Workout number 3 for the week is wrap! . We’re already well into the half way mark of my 8 week challenge (this is week 5 btw) and every set and rep I do, I’m feeling pretty damn good and getting stronger. . I haven’t been overtly sore at all. These natural supplements I’m taking are working. #woohoo👏🏾💪🏾Thank God! . SWIPE 👉🏾 to get a sneak peek of what Rob and I did for our shoulder workout today. We did 10 reps of each exercise for a total of 3 sets. , We also did HIIT cardio in between each set for 30 sec and abs to finish to finish off (not shown) . They super simple that even you can do them. . Give it and try and come back and tell me how it went. 💪🏾 . . .

5

eleshaa

I’m learning to not let what others say about me define me. . I’ll admit it’s not easy. You need to have a strong sense of self love and worth, that you have to work on constantly. . There is nothing more fulfilling in life than doing what makes you happy, even if it goes against the norm of society. . Really pay attention to those that doubt you, that share their own insecurities and fear with you. Because that’s what it is when they say, you can’t , that’s dumb, or that only works for certain people, etc etc. . They wasn’t strong enough to do it themselves OR they let others depict their future and or let fear control them. . . Life is what you make it. Live it the way YOU want to live. . . . .

12

eleshaa

#MorningFlow💪🏾 . When exactly is the BEST time to workout?? . I get that asked all the time. . Im a morning person. So for me mornings are best! Being up and exercising early (as early as possible) is a great feeling. Afterwards, I feel so clear, calm, and ready for a kick ass successful day. . YOU? The best time is when you show up and work out consistently. Just get it done and don’t worry about the time of day. . Now I will say when you do get into a morning workout routine you come to appreciate the quiet stillness of the day, especially if you’re a parent and or have a busy schedule. . Being up and exercising before most of the world awakens is perfection. You tend to be less stressed throughout the day and studies have shown that working out first thing in the morning, can lower blood pressure. I think that last part is more related to just getting it done and being overall healthier. . What time do you prefer to workout each day? Share in the comments below! . . INFO ABOUT WORKOUT: Today’s routine - Back and Biceps Since I started this new program and routine I’ve gotten so much stronger during the last 5 weeks. With bent over rows I’m now lifting 35 lbs! 👍🏾 . . .

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eleshaa

#WeekendWarriors . If you’ve ever finished a workout and wondered if it actually did you any good, you’re not alone. . It’s a common perception that good workouts must leave you shaking and sweaty.😓💦 . Most people have reported that physical activity only “counts” if it’s high intensity, performed for a certain length of time ⏰ and done at a gym. But it turns out that’s not entirely true when it comes to what actually makes a good workout. . So, if it’s not the intensity of exercise, what actually makes a good workout, and how do you know if you got one? . First and foremost, remember that anything is better than nothing at all.👍🏾 . After a workout, always focus on how you feel when done, both physically and mentally. . Consider if you’re challenging yourself physically, this doesn’t always mean adding 20 pounds to your deadlifts or running 🏃🏽 an extra mile every single workout. Even little steps can help your body improve over time. . example: Say you normally bench press using 20 lbs dumbbells, and today you used 22.5 lbs . That’s a “GOOD” workout. Or, if you typically run three miles and today you walked an extra half mile, that’s a “GOOD” workout. . The extra amount you add doesn’t need to be at a super high intensity all the time. Although some people (me at times) love to feel exhausted after a workout, you should actually feel more energized when you’re done, otherwise, it might mean you’re pushing yourself eat too hard. . Getting your heart and blood pumping can stimulate your brain and help you feel awake...alive. . Something as simple going for a walk, (active rest days) can help boost your creativity and get you out of a slump. . So if you finish a workout 💪🏾 and feel like you can take on anything life throws at you, then, mark that as a sign of a GOOD workout.🙌🏾😊 . . .

5

eleshaa

Happy Friday #LetsGetItStarted . When it comes to getting healthy, losing weight and getting fit and strong 💪🏾 you’re probably thinking of the visual benefits. . I want to lose my belly fat and fit into smaller jeans.👖I want a bigger booty! Muscles! . But whatever your heart desires, know that the benefits don’t stop there. . No matter how far away you are from your “After”, regular exercise and eating healthier, even a small amount, can positively impact your overall health and well-being. . You may notice changes in your sleep patterns, energy levels, and even your mood, just to name a few. So, if you’re ever tempted to throw in the towel, keep these benefits in the front of your mind: - you’ll sleep 😴 better - you’ll have less stress - waaaay more energy - SEX..well let’s just say even more amazing!!😉 - you’ll be ALOT happier . . NOTE 📝 a healthy body isn’t built in a day, or a week, or even a few months. Make it a lifestyle and with small changes consistently over time, you’ll start a ripple effect that will put you on the path to better health for the rest of your life. . . . .

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eleshaa

Why Do People Think Weightlifting Makes You Bulky? . I get this daily as a concern with people I talk to. . Many people — usually women — who are afraid of bulking up typically don’t understand the complexity of building muscle. . Let's break down the 'BULKING' myth. The science behind weightlifting. . Strength training leads to micro-tears in muscle fibers. Sounds scary, BUT your body responds by repairing the muscle tissue, and increasing the size of cells and adding new ones. . Although every body pretty much generates muscle the same way, there are many factors that play into how much growth occurs and the ultimate size and shape of muscles. . Gender, hormone levels, age, and nutrition all add variation to the muscle-building paradigm. . Other factors that come into play of muscle growth: -How often you lift -How often you train each muscle group -How many exercises you do in each workout -How long you rest between sets -How much protein you eat -How much you sleep ...and that’s just to name a few. . Because of the many factors that go into building muscle, women won’t just “accidentally” turn into linebackers if they lift heavy weights. . In fact, most women can’t “bulk up” even if they wanted to. “It’s just not in their genetic cards. So if you've been concern about that, you can breathe easily. . Women tend to have lower levels of muscle-building testosterone than men. Add to that the fact that women also tend to have less skeletal muscle mass, and it becomes clear that they just aren’t predisposed to build the same kind of mass as men. . With that in mind it doesn’t mean that lifting weights is worthless if you're a woman. Research shows that while most women can’t build as much muscle as most men, they can enjoy similar strength gains and enjoy all the benefits without the 'bulk.' . . *in video I'm lifting 22.5 lbs each hand 💪🏾 #strongissexy

10

eleshaa

8-8-18💕 This mornings workout was perfection! Just 3 moves repeated 60 sec for a total of 4 sets. . SWIPE 👉🏾 to try moves. Running into sprinkler at end optional 😂 . #over40andfabulous

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eleshaa

Today’s Day 4 / Week 4. The time is flying by super fast and I can’t believe we’re half way through these 8 weeks! . . I truly love the fast pace, quick 30 min workouts of this program. By the time I get tired and start to feel the burn, it’s over. I have people asking me what I’m doing differently because they have noticed changes in my body. A - I’ve lost 7 lbs since the launch of our NEW nutrition system B - I’ve been lifting HEAVY weights and super consistent with my workouts C - I’m not adding anything extra. I’m following the programs as it. D - I want to show you that if you do the work, you will get results. #trusttheprocess . When you reach out to me asking for help and what I do, I’ll be honest! I’m not going to sugar coat anything. . Yes, you’re going to have to invest AKA spend money 💰💴 to be in my boot camp/ health and fitness group. . Would you go to a gym wanting a trainer to train you, provide you with daily workouts, meal plans, recipes etc, for free?? I hope not! Just like you wouldn’t want to go to work for free, same applies with me. . You invest, I invest, we all invest! When you put some skin in the game as they say, it changes everything. You tend to take things more serious. At least I hope you do. . Your investment includes everything I mentioned up top along with your Shakeology and supplements. That’s exactly what I take too. . We’re putting all excuses aside, because I can tell you from experience it gets you no where close to your goals. #believeme . When you join, you’re simply going to say ‘Let’s Do This!’ Show up for yourself and crush those goals. . You ready? I’m all in. You?

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eleshaa

Your story is unfolding. 💕 One breath at a time. One moment at a time. One experience at a time. 💕 #spiritualawakening #spiritualgrowth

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