UpLift Fitness

02/07/2022

Lifters- Science is not only compatible with spirituality; it is a profound source of spirituality 🙏🏻❤️

constantly_varied_gear • Original Audio

01/17/2022

Lifters- Mindset Monday

“Life it self is a privilege. But to live life to the fullest… well, that is a choice.” Andy Andrews

Who else has a bucket list that keeps growing? 🙋🏻‍♀️ Have you made plans to start marking items off? Get in the right frame of mind, set some goals, and attack. Today is the day to start being proactive and making ✔️✔️✔️ on that ever growing to-do list. Let’s make 2022 our year to stop dreaming and start living it. 💗

⚠️Extra Credit if you tell me what’s on your list!

#2022

01/16/2022

Lifters- Self Care Sunday.

7 mindset resets to put you in a position for for success this week. 💗

1. If you’re looking for that one person that will change your life, look in the mirror

2. One small crack does not mean you are broken. It means you were put to the test, and you didn’t fall apart.

3. Instead of expecting perfection, embracing uncertainty, and trusting the process.

4. You often feel tired, not because you’ve done too much, but because you have done too little of what sparks your light.

5. Feel the fear, and do it anyway. That is called courage.

6. Every frustration, every disappointment, and every joy has a purpose. Romans 8:28

7. It’s just a mood. Keep it from becoming a mindset. Release the negative emotion and reset on something positive.

#2022

01/15/2022

“Sprinting tells your cells that life is fierce, and you need them to do better!”

Lifters- Here are 7 reasons why we need to learn to love sprints.

1. Improves body composition.
This is done by not only burning fat but building muscle.

2. Staves off aging.
Since it helps build muscle, sprints In turn with slow down the clock on the muscle wasting effects of aging.

3. Improves cardiovascular health. Sprinting is the poster child of HIIT training. Combining intervals of high intensity with shorter periods of rest has proven to increase peak power output, reduce blood pressure, improves cholesterol levels, and lower your risk of ❤️Disease.

4. Reduces stress.
I’m the short term, the physical demand sprinting puts on the body, releasing stress hormones like adrenaline and cortisol. In recovery these levels drop causing stress and anxiety to fade away also. Plus with Endorphin levels peaking at the end of a workout session, giving off the feelings of confidence and relief.

5. Metabolism boost.
Even after the work is done those who add sprints to the workout sessions continue burning calories throughout the day. This is do to the EPOC phenomenon. Because your body is trying to make up for its oxygen debt, excess post-exercise oxygen consumption is burning the calories to bring your body back to homeostasis, aka it’s comfort zone.

6. Improves glucose levels.
Burst of high intense exercise signals cells to allow glucose to enter. Resulting in reducing insulin sensitivity and, more importantly, the development of insulin resistance.

7. No gym, no equipment, NO PROBLEM!
This is an exercise you can do anywhere. You don’t need special equipment, or even a gym membership to run sprints. Just a little space to move around.

#2022

01/11/2022

Lifters- ⚠️SPECIAL DELIVERY!!!⚠️

“Elite Athlete” Status…

I just received my welcome package today filled with these goodies and more. Krusaders activewear has seamless stitching and provides those who wear it, with a built to dominate in the gym and in everyday life mentally,. Challenge yourself to overcome any obstacles knowing you are ready. I am so excited to represent .brand and spread the .army mission.

Without sacrifice, there can be no victory

Through serenity, I gain strength

Through knowledge, I gain power

Through life, I gain balance

WE ARE THE ELITE KRUSADERS

Just click the link in my bio to start grabbing your own gear. Use KShoop04 and save 15% on your entire order!!!!

#2022

01/01/2022

Lifters- “Make it Personal” Challenge ❗️Starts January 3rd ❗️

No two people are the same, so why would a one size fits all workout plan, work the same for all? Instead of expecting, hoping, and wishing a new training program will be the answer to this year’s, New Year’s resolution, go in with intent and make it personal. With one on one fitness guidance, tailored to your nutrition and workouts, I look forward to this challenge and seeing you meet your goals.

Here is the breakdown and how the challenge will work-

•5 (Mon-Fri) videos a week added to virtual workout library.

•Available In Garage Class Schedule-
~M-F 430-630am

•Weekly Nutrition guides full of healthy meals and snacks so you can stay on track sent directly to you.

•Weekly videos/live to answer all your food prep and cooking questions.

•Group accountability, as well as one on one coaching. I am here to make sure we break down your goals and supply you with all the tools you will need to succeed.

•Weekly weigh in/measurements to track progress and reinforce the changes your are making.

The magic in new beginnings is truly the most powerful of them all. DM for full details and to say “I am ready!” ❗️Starts January 3rd ❗️

12/30/2021

UpLifters- Wednesday Well-check...

Have you ever heard the phrase “The fastest way to a man’s heart is through his stomach” or “comfort food”? Who knew there really could be some truth to this?🤷🏻‍♀️ With science behind it, try trusting your gut feeling more often 😉

12/28/2021

The Holiday season isn’t over just yet and easy/healthy snacks are priceless to parents. It’s one thing to be kid tested. However, mother approved is something else entirely. Here are a few things to look for when packing the snack bag for the last trip of 2021.
9 essential nutrients kids can get snacking.
1. Protein- helps kids body build cells, break down food into energy, fight infection, and carry oxygen throughout the body.
•meats
•nuts
•eggs
•dairy
•beans

2. Carbohydrates- a child’s most important source of energy. Assist the body to build and repair tissue. •fruits •veggies
•whole grains
•rice

3. Fats- after being stored in the body fats are an essential long term energy source for kids. They also aid in the break down and use of other nutrients the body needs. •cooking oils
•meats
•nuts
•whole milk dairy products
4. Calcium- is important for healthy bones and teeth but also blood clotting and important for every day never, muscle, and heart function.
•cheese
•yogurt
•spinach •eggs

5. Iron- an important building block for healthy blood that carries oxygen to the body.
•whole grains
•shell fish •red meats
•nuts

6. Folate- one of the vitamin B and important for a child’s growth and development of cells (starting in the uterus). •whole grains
•spinach
•beans
• watermelon •bananas

7. Fiber- important in maintaining bowl regulation and can help prevent heart diseases and cancers in adulthood.
•whole grains
•nuts
•seeds
• raspberries
•apples

8. Vitamin A- assist in prevention of infection along with keeping eyes and skin healthy. •sweet potatoes •carrots
•egg yolks
•squash

9. Vitamin C- best know for its ability to fight of the common cold but also a necessity for holding the body’s cells together, strengthening the walls of blood vessels, and healing boo boos. • oranges
•strawberries •cauliflower •melons

12/26/2021

Lifters- “Make it Personal” Challenge

No two people are the same, so why would a one size fits all workout plan, work the same for all? Instead of expecting, hoping, and wishing a new training program will be the answer to this year’s, New Year’s resolution, go in with intent and make it personal. With one on one fitness guidance, tailored to your nutrition and workouts, I look forward to this challenge and seeing you meet your goals.

Here is the breakdown and how the challenge will work-

•5 (Mon-Fri) videos a week added to virtual workout library.

•Available In Garage Class Schedule-
~M-F 430-630am

•Weekly Nutrition guides full of healthy meals and snacks so you can stay on track sent directly to you.

•Weekly videos/live to answer all your food prep and cooking questions.

•Group accountability, as well as one on one coaching. I am here to make sure we break down your goals and supply you with all the tools you will need to succeed.

•Weekly weigh in/measurements to track progress and reinforce the changes your are making.

The magic in new beginnings is truly the most powerful of them all. DM for full details and to say “I am ready!”

12/22/2021

⚠️CHALLENGE⚠️ New Year, New Goals… Comment if you are interested in hearing more. 💪🏻💗💪🏻
#2022

12/21/2021

Lifters- Team work makes the dream work!!!