• Anneliese Swingle

When you kick your own butt!


💪When you kick your own butt and it feels SOOO GOOD! You gotta snap a selfie!


There is a place for every type of workout, but my all time fave is strength and cardio combined.

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👉I always say "workout smarter, not longer".

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We live in a time crunched world right? So why not make the best of the 'time' you have to workout. 🤷‍♀️

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👉You honestly don't need to workout for hours on end (unless you are a body builder wanna be). You just have to make the best use of your time when you DO workout.

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👉H.I.I.T. workouts, Tabata's, Pyramids, Ladders are all GREAT if you are time crunched. If you have specific goals such as gaining strength, reducing your body fat mass - STRENGTH training is where it's at. It's all about what you're looking for...


Strength training tips:


💥Lift weights 5 - 6 days a week by rotating muscle groups if you are wanting to build strength and reduce body fat. (If you're sore DON'T continue to work that same muscle group). You want the muscle to rebuild smooth tissue, not bulky scar tissue.


💥Strength train 2 - 3 days a week for health and fitness maintenance. (like H.I.I.T., Tabata, Ladders, Pyramids, Interval training)


💥Rest days are ESSENTIAL for building strength. Muscle recovery is key to getting stronger. You don't want to keep tearing the tissue that's trying to repair.


💥HYDRATE! Muscles use water in weight training. If you are dehydrated you run a greater risk or injury and fatigue.


💥SLEEP! That's when the rebuilding of tissue takes place. Get 7-9 hours of zzz's per night.


❓Questions❓ Shoot 'em my way! GO!!

It's VACATION TIME FOR ME!! 😁 BUT NOT FOR FORCEFIT20!!


I challenge you to #replay your favorite workout and prove that you did it with a sweaty selfie! (Don't forget to tag me!)