mg.mke_fit

📍MKE. Doctor of Physical Therapy. Strength and Conditioning Specialist.

343 posts 618 followers 973 following

PALLOF PRESS | another anti rotational exercise! A progression of my previous video - requires more control due to the dynamic movement with a longer lever arm. Give it a try! .
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#fit #fitgirl #fitspiration #fitspo #fitfam #fitbody #fitlife #fitchick #fitness #fitnessmotivation #fitnesschick #fitnessfreak #fitnesslifestyle #girlswholift #girlswhosquat #girlsthatlift #girlswithmuscle #girlswithmuscles #booty #gym #instagram #instafit #instafitness #core #physicaltherapy #physicaltherapist #dpt #cscs

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Happy Sunday! | don’t forget to TREAT YO SELF. 1 missed workout and 1 day of indulgence is not going ruin everything you worked for. Go ahead, get that pork belly benedict on home made biscuits (IT WAS AMAZING!) 🤭😏😘 .
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#fit #fitgirl #fitspiration #fitspo #fitfam #fitbody #fitlife #fitchick #fitness #fitnessmotivation #fitnesschick #fitnessfreak #fitnesslifestyle #girlswholift #girlswhosquat #girlsthatlift #girlswithmuscle #girlswithmuscles #booty #gym #instagram #instafit #instafitness #sundayfunday #sunday

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Pallof press| staple core exercise I use for so many patients and clients. It is only effective if you know how to activate and brace through your core! (See an earlier post where I demo “turtles”). This anti rotational is great for patients with hip instability, low back pain...persons with poor rotational strength.. honestly- EVERYONE CAN BENEFIT FROM THIS.
There are SO many ways to progress this and further challenge yourself- I will post another variation later. .
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#fit #fitgirl #fitspiration #fitspo #fitfam #fitbody #fitlife #fitchick #fitness #fitnessmotivation #fitnesschick #fitnessfreak #fitnesslifestyle #girlswholift #girlswhosquat #girlsthatlift #girlswithmuscle #girlswithmuscles #booty #gym #instagram #instafit #instafitness #core #dpt #cscs #physicaltherapy

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GOOD MORNING | nothing like waking up early on a Saturday and getting a good lift in! Finished my first phase of MAPS aesthetics (@mindpumpmedia) and was able to finish off my DB bench press with 40s! (Was starting at 30s 3 weeks ago)
I also am going to be posting some of my favorite anti-rotational core exercises later on- so check back for that! .
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#fit #fitgirl #fitspiration #fitspo #fitfam #fitbody #fitlife #fitchick #fitness #fitnessmotivation #fitnesschick #fitnessfreak #fitnesslifestyle #girlswholift #girlswhosquat #girlsthatlift #girlswithmuscle #girlswithmuscles #booty #gym #instagram #instafit #instafitness

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Caffeine. Sun. Knowledge.
Beginning my third (of 3) researched based nutrition books about carb restriction, obesity and metabolic syndrome. I already have a feeling this one might be my favorite! .
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#fit #fitgirl #fitspiration #fitspo #fitfam #fitbody #fitlife #fitchick #fitness #fitnessmotivation #fitnesschick #fitnessfreak #fitnesslifestyle #girlswholift #girlswhosquat #girlsthatlift #girlswithmuscle #girlswithmuscles #booty #gym #instagram #instafit #instafitness #keto #knowledge #lowcarb

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VULNERABLE | alright, so I have NEVER posted something like this before but.. I am so proud of what I have accomplished over the past 3 months not only physically but mentally. Clearly, have NO idea how to pose 😂 but it’s amazing to see you move instead of just pictures. So here I am, being vulnerable and showing you guys this because I am PROUD of myself and where I am today compared to a year ago in SO many ways.
I have dealt with loss, dealt with my anxiety (which is a daily battle), dealt with change, and other obstacles that I know I would have not handled so gracefully just a year ago. So yeah, I am proud of me, and I wanted to share it. .
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#fit #fitgirl #fitspiration #fitspo #fitfam #fitbody #fitlife #fitchick #fitness #fitnessmotivation #fitnesschick #fitnessfreak #fitnesslifestyle #girlswholift #girlswhosquat #girlsthatlift #girlswithmuscle #girlswithmuscles #booty #gym #instagram #instafit #instafitness #physique #body #bodypositive #flex #humpday

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CORE | anti- rotational exercises with dynamic movement are amazing for the core - if you can activate your core correctly and hold a proper plank!! This exercise is also GREAT for the shoulders 💪🏻 Comment if you are interested in another video regarding proper plank form.
#fit #fitgirl #fitspiration #fitspo #fitfam #fitbody #fitlife #fitchick #fitness #fitnessmotivation #fitnesschick #fitnessfreak #fitnesslifestyle #girlswholift #girlswhosquat #girlsthatlift #girlswithmuscle #girlswithmuscles #booty #gym #instagram #instafit #instafitness #abs #instagood #coreworkout

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ABOUT ME| “What is not possible with man, is possible with God” Luke 18:27.
This is the verse that I was baptized to and in my grandmothers handwriting. Holds a special place in my ♥️ .
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#fit #fitgirl #fitspiration #fitspo #fitfam #fitbody #fitlife #fitchick #fitness #fitnessmotivation #fitnesschick #fitnessfreak #fitnesslifestyle #girlswholift #girlswhosquat #girlsthatlift #girlswithmuscle #girlswithmuscles #booty #gym #instagram #instafit #instafitness #tattoo #girlswithtattoos

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BE PRESENT | One of the many things I am working on is being more present in daily interactions. Block out the anxious thoughts of what has to get done, put away my phone when I’m out and with people I love, and be in the MOMENT. .
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#fit #fitgirl #fitspiration #fitspo #fitfam #fitbody #fitlife #fitchick #fitness #fitnessmotivation #fitnesschick #fitnessfreak #fitnesslifestyle #girlswholift #girlswhosquat #girlsthatlift #girlswithmuscle #girlswithmuscles #booty #gym #instagram #goals #growth #instafitness

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ARMS | Prepping to get into the preacher curl position. Upper arm should be flat and supported - this is going to isolate the brachialis more. .
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#fit #fitgirl #fitspiration #fitspo #fitfam #fitbody #fitlife #fitchick #fitness #fitnessmotivation #fitnesschick #fitnessfreak #fitnesslifestyle #girlswholift #girlswhosquat #girlsthatlift #girlswithmuscle #girlswithmuscles #booty #gym #instagram #arms #biceps #instafitness

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HIP STRENGTH | do you have genu valgus with squatting, or lunges, or deadlifts.... ? Probably due to weak hips! These lateral band walks are an awesome exercise to strengthen the glute med and other hip abductors and external rotators. .
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#fit #fitness #fitnessmotivation #fitnessjourney #fitgirl #fitfam #fitnation #fitstagram #fitspiration #fitspo #bööty #bootyfordays #glutes #rehab #prehab #gym #conditioning #strength #girlswholift #girlswithmuscle

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So easy and so good! Eating healthy doesn’t have to be hard or complicated. Listen to yourself! .
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#fitness #fitnessmotivation #fit #food #healthyfood #healthylifestyle #fitstagram #fitspiration #fitspo #inspo #fitfood #fitnessjourney #girlswholift #girlswithmuscle #fitfam #fitnation

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ALTERNATING CURLS | alternating with dumbbells aids in isolating and focusing specifically on the muscle contraction of that arm while also work on more dynamic stability! .
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#fit #fitgirl #fitspiration #fitspo #fitfam #fitbody #fitlife #fitchick #fitness #fitnessmotivation #fitnesschick #fitnessfreak #fitnesslifestyle #girlswholift #girlswhosquat #girlsthatlift #girlswithmuscle #girlswithmuscles #booty #gym #instagram #instafit #instafitness #weightlifting #curls #fitstagram

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Cable column | I love them because...they are versatile, aid in isolating a muscle or muscle group, more controlled, and good for all fitness levels. .
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#fit #fitgirl #fitspiration #fitspo #fitfam #fitbody #fitlife #fitchick #fitness #fitnessmotivation #fitnesschick #fitnessfreak #fitnesslifestyle #girlswholift #girlswhosquat #girlsthatlift #girlswithmuscle #girlswithmuscles #booty #gym #instagram #instafit #instafitness #fitstagram #gym #gains

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Walking Lunges | when performing these, make sure you are pushing uwith your lead leg to bring your trail leg up! Often times, people will propel themselves with the trail leg— activate those glutes and push through the front leg.
Prime movers: glutes, quads, hamstrings
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#fit #fitgirl #fitspiration #fitspo #fitfam #fitbody #fitlife #fitchick #fitness #fitnessmotivation #fitnesschick #fitnessfreak #fitnesslifestyle #girlswholift #girlswhosquat #girlsthatlift #girlswithmuscle #girlswithmuscles #booty #gym #instagram #instafit #instafitness

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My special green juice — 1 scoop @organifi green juice, unsweetened almond milk, handful of blueberries. Blend and enjoy! Great way to start my morning getting serving of vegetables and other micronutrients. .
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#breakfast #morning #morningmotivation #greenjuice #fit #fitgirl #fitness #fitnessmotivation #fitchick #fitnation #fitfam #fitnessjourney #fitspo #fitstagram #fitspiration #instagramfitness #instafit #fitbody #cleaneating #girlswithmuscle #fitnesslife

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MOTIVATION| “can you motivate me?” A question that many of my dearest friends and family members ask me. And the true answer is... no. Only YOU can get up and go to the gym. Doesn’t matter what I say if YOU don’t like the process. I can encourage you and I will—but I cannot provide motivation. Truth be told.. I am not always motivated- that comes and goes. But thing with people who do love the gym is because we love the process and how it makes us feel. Not everyone feels that way and that’s okay! .
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#fit #fitspiration #fitness #fitnessmotivation #fitnessjourney #fitnesslife #fitfam #fitgirl #fitnation #fitbody #girlswithmuscle #girlswithmuscles #girlswholift #motivation #fitspo #fitsporation #flex #arms #strength #gymselfie #selfie #fitstagram #instafit

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LEARN | The capacity to learn is a gift. The ability to learn is a skill. The WILLINGNESS to learn is a CHOICE. Choose to further your education. On to my next book! .
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#knowledge #knowledgeispower #educate #doctorofphysicaltherapy #dpt #cscs #keto #diet #ketogenicdiet #ketosis #ketodiet #fitnessmotivation #fit #fitspiration #fitgirl #fitnessjourney #fitnessgirl #girlswhoread #girlswholift #girlswithmuscle #strength #gym #bookstagram #instafitness #fitstagram #fitspo #inspo #fitspo #physicaltherapy

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GENETICS| We need to stop comparing ourselves to other people. The human body is a complex and varies person to person. Genetics do play a role on how someone builds muscle and how fast. Do not get a fitness plan just because the person who sells it looks a certain way. What works for someone, may not work for you the same way! Personally, my arms put on and hold muscle pretty well without having to isolate them much. However, because of that, I feel like my shoulders lag behind. My goal with my next program (I just started) is to have focus training issues on 2 lagging body parts -like my shoulders. We will see how it goes! .
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#arms #shoulders #muscle #muscles #girlswholift #girlswithmuscle #girlswithmuscles #weightlifting #gym #fit #fitness #fitgirl #fitnessmotivation #fitnessjourney #fitnessgoals #goals #gains #fitfam #fitbody #fitspo #fitspiration #fitnessgirl #instagramfitness #fitnessfreak #fitnessadict #selfie #mondaymotivation #monday

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SPOT REDUCTION| you cannot specifically do ab exercises and expect to lose fat in your midsection. Now, you could get hypertrophy of those muscles and make the allusion of lower body fat due to defined abs. Again if you are really trying to lose body fat- get your diet in check and pick up the weights! .
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#science #fit #fitness #fitstagram #fitspiration #fitnessjourney #fitnessmotivation #fitnessbody #fitbody #fitfam #fitgirl #fitspo #fitsporation #inspo #girlswithmuscle #girlswithmuscles #weightlifting #strength #mirrorselfie #selfiesunday #girlswholift #girlsthatlift #abs #core #fitnessaddict #gym #life

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FAT LOSS| my core is more defined than it was 5 months ago when I was doing 2-4x/week of cardio. Now, I maybe do 1 cardio workout a week (if that). If you are running in hopes of fat loss... you are wasting your time. Pick up the weights, people! .
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#fit #fitness #fitnessmotivation #fitnessjourney #fitgirl #fitchick #fitfam #fitlife #fitspo #fitspiration #fitstagram #instagood #inspo #instagramfitness #core #fatloss #abs #girlswholift #girlswithmuscles #fitnessmotivation #fitnessgirl #fitnesslifestyle #gym #selfiesunday #selflove #gains #goals #fitnessbody #fitbody #muscle #strength

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