MD Training

Monday kicked my butt... You know how they say never skip a Monday well...I would have been perfectly happy just skipping yesterday completely. Why? Because it was HARD. Mentally, physically, emotionally...in every way possible. Yesterday brought out a side of me that I HATED to see and forced me to confront things about myself that I didn’t even know where true. Vague I know but bear with me, I could barely talk to myself about these things ... SO after I had a nice hard cry and put myself to bed by 8:30, I woke up feeling mentally lighter and physically rested. And after reflecting on yesterday, I realize that this quote is true: The only way is through the work In the gym, in your career, in relationships, and in life, the only way to progress is through the WORK. The hard, frustrating, brutal, and exhausting WORK. Bad days are going to happen. It’s inevitable. But not progressing in the gym, in your career, in relationships and in life is a choice. So....choose to do the work. : @hollykiker #mdtraining #monday #mondaymotivation #dothework #dotheworkgettheresults #gym #gymmotivation #fabletics #fableticspartner #fableticsleggings #chinup #pullup #squat #gym #inspiration #fitness #strong #strongwomen #womensupportingwomen #workoutmotivation #selflove #selfcare #selflovemovement #exercise #exercisemotivation #exerciseismedicine

Do you ever beat myself up? I found myself talking down and beating myself up about not doing enough I told myself I wasn’t being productive enough, I didn’t deserve to relax, I had things to do, If I wasn’t constantly grinding, that means I didn’t want it bad enough.... THIS IS NOT TRUE!! I am more than deserving of rest. Rest and relaxation is not something I need to earn. And true be told, I have been crushing my goals in the gym and in business. So I will no longer let this self sabotaging mindset crush me. Who else has struggled with self sabotaging thoughts?? what thoughts are you working to overcome?? #mdtraining #mindset #mindsetmatters #mindsetiseverything #selflove #selfsabotage #selfcare #mindfulness See more

Honored to be a part of another Strong Women Saturday @fanimarquezzz and @recshoptraining carried on the legacy of an amazing strong women event, encouraging and welcoming women into the gym environment to feel empowered and to gain strength and community I feel truly blessed to have these strong and influential women in my life ... #mdtraining #strongwomen #internationalwomensday #recshop #thisishowwerecshop #womensempowerment #womensupportingwomen #womenshistorymonth #women #womensday2021 @ Rec Shop Training Facility See more

Here’s to strong women, May you feel cherished, empowered and supported, today and everyday #mdtraining #internationalwomensday #iwd2021 #iwd #strongwomen #empoweredwomen #womensempowerment

Unpopular opinion: The grind includes rest. Whether it’s mental or physical, take what you need Send this to a friend to remind them to allow themselves to REST ... #mdtraining #rest #recovery #selfcare #selflove See more

*insert something inspirational about crushing your goals* While I have a lot of goals on my to do list, my lifelong goal is to become the healthiest version of myself. Mentally.... Physically. Emotionally. Spiritually. Sounds great, right? It is But let me tell you it isn’t easy.... because.. It’s easy to hold on to your anger It’s easy to be selfish It’s easy to fall into temptation It’s easy to get lazy It’s easy to stay in what’s comfortable But this year, easy isn’t gonna cut it. I’m not settling for an easy life, I want extraordinary and I hope you do too. #mdtraining #goals #goalsetting #extraordinary #healthylife #healthiswealth #fitness #stronger #strongerthanever #dothework #digdeep #mentalhealth : @hollykiker

Lazy Girl Abs Got a paper plate and some carpet? Got socks and hardwood?... Try these abs exercises! Single side navy seals/mountain climbers Single leg mountain climbers Kick throughs Pikes Start with 15-20 reps each side for 3 rounds Shout out to everyone getting it done at O’dark thirty (am or pm!!!) Move well and move often! #mdtraining #abworkout #corework #coreworkout #strongwomen #abs #coreexercises #5amclub

In addition to yesterday’s post, WE WEREN’T MEANT TO DO LIFE ALONE! Find your people and check in with them often Happy Sunday ... #mdtraining #community #communityovercompetition #teamwork #teamworkmakesthedreamwork #strongertogether #stronger

Monday’s with Meg Meg, megs, MD, Megra, I’ll pretty much answer to any variation of those! Hi ... Thanks for being here! In case you didn’t know, I’m on a mission On a mission to empower busy people to gain strength and confidence through movement and self love Why? Because I truly think exercise can change your life and your body. I know what you are thinking, okay ya little fitness freak, chill But the truth is...I CAN’T!!! I’m so passionate about that and I want everyone to experience the life changing effects of exercise and movement My biggest advice to people looking to improve their health: 1. Don’t wait to ask for help 2. Trust the process, change takes time! If you are finally ready for some help on your health and fitness journey, I would be honored (and ecstatic!!!) to help you! Trust me, I don’t take that responsibility lightly so let’s chat and get you looking and, more importantly, FEELING your best #mdtraining #personaltraining #reddingca #reddingcalifornia #thisisredding #redding #northerncalifornia #fitness See more

Say it with me...LONGEVITY! WHAT YOU DO NOW MATTERS. We are built to move! Aches and pains come as we grow older, so we must be proactive in armoring ourselves with tools and practices to prevent them as much as possible!... The good news: it’s never too late to start. Move well and move often! Don’t know where or how to start?? Let’s chat about what your next steps are for a healthy life! #mdtraining #longevity #healthiswealth #trainingforlife #healthylifestyle #fitness #fitnessmotivation #movement #moveyourbody #movementmedicine #functionaltraining #functionalfitness

Simple but DEADLY Four movements B stance hip thrust (15 reps each side) HEAVY Bulgarians (12 reps each side)... Offset front squat (10 reps each side) Kettlebell swings (15) Complete 3 rounds and if your glutes aren’t shaking, shoot for a 4th round. PRO TIP: Warm up with glute activation exercises to ensure your glutes are kicked on Need help with form and/or accountability?? I have two more spots for in person training available @reddingsportstherapy , let’s chat #mdtraining #legday #glutes #gluteworkout #legworkout #athomeworkout #homeworkout #wfh #reddingcalifornia #reddingca #redding See more

In honor of yesterday being #worldmentalhealthday, reminder yourself of this daily. Please and thank you Now go outside ... #mdtraining #mentalhealthmatters #worldmentalhealthday2020 #selflove #selfcare #selfcaresunday #optoutside #natureistherapy #natureishealing #sizedoesntmatter #healthiswealth #healthylifestyle See more

Has 2020 been the biggest test of your mental health or is it just me?? The other day I laughed so hard to the point where tears were running down my face and my abs were on fire I quickly realized I don’t remember the last time I laughed that hard and it felt SO GOOD AND LONG OVERDUE! This year has been heavy, to say the least. I feel like I go through every emotion on a daily basis. But as much as 2020 has challenged my mental health, it has also for...ced me to prioritize it by: Staying off of social media for days at a time when needed Designating time in the day to journal and be distraction free Intentionally moving my body on a daily basis Removing myself from situations or conversations that make me feel overwhelmed Being mindful of what I put into my body (because it makes a big difference!!) So if you are working on mastering your mental health this year (like me), in the midst of everything, try to remember: It’s okay to not be okay. You are loved and valued. Your mental health is just as important as your physical health. #mdtraining #worldmentalhealthday #mentalhealthawareness #mentalhealthmatter #selflove #selfcare #healthiswealth #healthismorethanphysical #mentalwellness See more

Say it with me...LONGEVITY! WHAT YOU DO NOW MATTERS. We are built to move! Aches and pains come as we grow older, so we must be proactive in armoring ourselves with tools and practices to prevent them as much as possible!... The good news: it’s never too late to start. Move well and move often! Don’t know where or how to start?? Let’s chat about what your next steps are for a healthy life! #mdtraining #longevity #healthiswealth #trainingforlife #healthylifestyle #fitness #fitnessmotivation #movement #moveyourbody #movementmedicine #functionaltraining #functionalfitness

Simple but DEADLY Four movements B stance hip thrust (15 reps each side) HEAVY Bulgarians (12 reps each side)... Offset front squat (10 reps each side) Kettlebell swings (15) Complete 3 rounds and if your glutes aren’t shaking, shoot for a 4th round. PRO TIP: Warm up with glute activation exercises to ensure your glutes are kicked on Need help with form and/or accountability?? I have two more spots for in person training available @reddingsportstherapy , let’s chat #mdtraining #legday #glutes #gluteworkout #legworkout #athomeworkout #homeworkout #wfh #reddingcalifornia #reddingca #redding See more

In honor of yesterday being #worldmentalhealthday, reminder yourself of this daily. Please and thank you Now go outside ... #mdtraining #mentalhealthmatters #worldmentalhealthday2020 #selflove #selfcare #selfcaresunday #optoutside #natureistherapy #natureishealing #sizedoesntmatter #healthiswealth #healthylifestyle See more

Has 2020 been the biggest test of your mental health or is it just me?? The other day I laughed so hard to the point where tears were running down my face and my abs were on fire I quickly realized I don’t remember the last time I laughed that hard and it felt SO GOOD AND LONG OVERDUE! This year has been heavy, to say the least. I feel like I go through every emotion on a daily basis. But as much as 2020 has challenged my mental health, it has also for...ced me to prioritize it by: Staying off of social media for days at a time when needed Designating time in the day to journal and be distraction free Intentionally moving my body on a daily basis Removing myself from situations or conversations that make me feel overwhelmed Being mindful of what I put into my body (because it makes a big difference!!) So if you are working on mastering your mental health this year (like me), in the midst of everything, try to remember: It’s okay to not be okay. You are loved and valued. Your mental health is just as important as your physical health. #mdtraining #worldmentalhealthday #mentalhealthawareness #mentalhealthmatter #selflove #selfcare #healthiswealth #healthismorethanphysical #mentalwellness See more

This is hard to hear but it needs to be heard! It’s easier to numb the feelings It’s easier to avoid the hard thoughts It’s easier to put your problems on someone or something else... It’s hard to dig deep. It’s hard to be real with yourself. It’s hard to be self responsible. But it’s necessary, so do the hard stuff #mdtraining #selflove #selfcare #validateyourself #selfresponsibility #workinprogress #foodforthought #wordsofwisdom #motivation #fitness See more

If I had a dollar for every time I heard someone say I wanna look how I looked in high school or I want to look how I look before I had kids... Our bodies are AMAZING. As women, we literally have the ability to carry a child inside of us, did we forget how INCREDIBLE that is?! Appreciate that and your body as it is meant to change! Human bodies are unbelievably cool ... #mdtraining #strongwomen #humanbody #womensempowerment #empoweringwomen #selflove See more

QUIT PLAYING SMALL Quit downplaying yourself to meet the narrative of someone else or even those false truths in your head. Quit saying I can’t do ______... Quit saying I don’t deserve _____ Because the more you tell yourself that, the truer it will become. One of my biggest life mottos is: you get what you have the courage to ask for. Quit playing small and start asking for more from yourself and more for your life. Because if you don’t, no one will. IF YOU PLAY SMALL, YOU STAY SMALL Let’s start growing y’all #mdtraining #personalgrowth #selflove #personaltrainer #personaldevelopment #mentalhealth #mentalhealthmatters #healthiswealth #strongertogether #growth #growthmindset #quitplayingsmall #fitness #wfh See more

You can’t teach someone something they aren’t ready to learn, BUT don’t underestimate the power of planting a seed Read that again. Because this applies to every aspect of life. I wish I could find all the right words that resonated with YOU. Words that spoke directly to you and hit the nail on the head every time. I can’t...... So this is me spreading seeds hoping they will fall on open ears - Move, love and embrace your body. You will thank yourself later - Prioritize yourself. - Drink your water - Quit worrying about the scale - Skinny DOESN’T mean happy - Carbs won’t kill you - IT WILL ALL WORK OUT HOW ITS SUPPOSE TO. Cheers to Monday #mdtraining #mondaymotivation #motivationmonday #bodypositivity #womenempowerment #healthylifestyle #selflove #selfcare #drinkyourwater #carbsarelife #carbsaregood #healthiswealth #spreadlove See more

Love is a choice. Everyday. And honestly it’s not always an easy one.... Loving YOURSELF AND YOUR BODY doesn’t just happen when you hit a certain weight or size. It happens when you choose to love what you have every single day. You CHOOSE to accept your flaws and imperfections, and focus on progress and positivity. Picking yourself apart is easy. But picking yourself up and choosing love is necessary. Happy Saturday I hope today and everyday you choose to love everything you see in the mirror. Because you deserve it. : @hollykiker #mdtraining #fitness #empowerment #selflove #selfcare #bodypositive #loveyourself #loveyourbody #strongwomen #stronger #women #womensempowerment See more

2020 is the year of... EXPOSURE. And it’s only July ... 2020 brought exposure. Exposure to my own flaws, hurting, limiting beliefs and ignorance. Exposure to closed minds and eyes. Exposure to the dark and heavy world that we live in. The weight of these disappointments had me wanting to crawl into bed and hide from the world for weeks. As easy as that would be, it wouldn’t be right. So I urge you to continue to dig deep. Spend time in the areas of your life that are hard to sit with. Lean in to hard conversations and thoughts. Draw close to your loved ones DAILY. And protect your mental health at all costs God gave us a brain and a heart for a reason. He gave us a heart to show love and grace as much a possible. And a mind to be opened and challenged. Maybe 2020 isn’t the year of vision we all had planned but maybe it’s the year we need to have our eyes opened ... : @hollykiker #mdtraining #2020 #mentalhealth #mentalhealthmatters #leanin #strongertogether #strongwomen #empowerment See more

Happy Mother’s Day! I love the idea that Mother’s Day is a celebration of all women Women are innately caring and nurturing. So whether you mother a biological child or not, a friend, a family member, a significant other or a complete stranger: LADIES THANK YOU! For being kind, empathetic, nurturing, and caring while still being badass, strong, and powerful. You are seen, needed and appreciated. ... #happymothersday #women #mom #strongwomen #mdtraining #mothersday #mama

All of us girl coming out of quarantine like... Thankful for this group of strong women who fiercely support women and constantly strive to be better in everything they do! Y’all inspire me @whatssofani @laurennign @bigassmuscles @lp_elizabeth ... Music: boss bitch by Doja Cat #strongwomen #dontrushchallenge #quarantine #fitspo #womensempowerment #glowupchallenge #fitness #healthy #strong #strongertogether #trainerchallenge #fittofabchallenge #fittofab

Upper Body Dumbbell Circuit If you have lighter weight, shoot for 4 sets of 15-20 reps If you have heavier weight, aim for 3 sets of 10-12 reps ... Plank with tricep kickback Glute bridge with narrow chest press and tricep extension Chest flys Lat pull overs Seated shoulder press With these exercises there is minimum to zero movement on the midsection/trunk area! No twisting of the hips or arching of the back #mdtraining #wfh #athomeworkout #homeworkout #quarantine #healthy #homeworkout #dumbbells See more