Lifestyle transformations through 4 pillars of focus: Nutrition, Strength Training, Daily Movement,
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.duckett makin those strength gains! Veronica has been putting in the work during her 13 week transformation. She has been reaping the benefits of prioritizing protein and sticking to a consistent training schedule. Getting stronger every day while overcoming an old injury đŞđź
Carrie has been crushing it in her 13 Week Transformation! When she started out she told us she did not like strength training. But in no time her goals shifted to wanting to get as strong as possible. Now Carrieâs priorities are building her weight training numbers and less about numbers on the scale.
Whats up Ashburn Community! We are hiring!
Greenlight Personal Training - Ashburn is looking for a personable, empathetic team player who has a passion for impacting the members of our community through health and fitness.
If you or anyone you know might be interested in applying please share this post with them and/or email us at [email protected]
We love to see it!!
Hereâs a tip:
Before diving into the wild world of protein this and protein that, how about you just try eating more of the protein that youâre *already* eating.
Stick a couple extra slices of turkey in that sandwich. Throw an extra egg or egg whites into that omelette. Ask for more chicken on your salad.
Trust us. You donât need a million Pinterest recipes for protein cookies, ice creams, and pancakes. Youâre already eating foods that have protein in them, you just need to eat MORE of them.
Focus on:
Sourcing whole food protein options (single ingredient foods).
Increasing the portion size of your protein source at each meal (a little more adds up to go a long way).
Making breakfast count (aim to consume at least 1/3 of your daily protein intake at breakfast).
We LOVE celebrating client wins! This is what real transformation looks like! Longevity and sustainable health!
You don't get strong by accident. Training is a deliberate action and working on your nutrition requires consistent conscious effort.âŁ
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Fitness and nutrition done with intention, you say? Lucky for you, that's our thing. So is helping you make significant change.âŁ
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We want to make sure you don't feel lost, like you're spinning your wheels, or even worse, defeated. We want to get you to a place where you feel capable, confident, and understand WHY we're doing the things we do. âŁ
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We know that inconsistent, abundant, and overwhelming PROGRAMS FROM ALL OF THE PLACES is getting old. You DON'T have to figure things out on your own. You DON'T have to wait around until âthe best time to startâ and you most certainly DON'T have to be an experienced lifter to work with us, but you DO need to be ready to get stronger. We'll work with you and with whatever you have available. âŁ
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You deserve a long term solution and our customized training is that. We have spots open for training AND nutrition and lifestyle coaching. Shoot us a DM or take a peek at our site if individualized training is what your progress has been missing.âŁ
Happy Thanksgiving with a few tips for todayâs festivities!
Canât wait to pop some bottles and cut some ribbons with our favorite people this evening!! đžâď¸đ
A little better each day đŞđź
To lose weight, you must stay within your caloric range while hitting a protein floor each day.
Strength training 3 times per week is also important to maintain muscle mass and burn more calories during daily movement.
Finally, getting enough sleep will help the body recover from all of these activities at night so it can continue burning fat throughout the next day.
Comment below if you are ready to keep it simple and lose the weight for good!
Whether youâre trying to lose weight or maintain a healthy lifestyle, it can be easy to get off track with your calorie intake and exercise routine.
The key is not giving up when small setbacks happen in the process. Instead of being discouraged by one day outside of your caloric range, try using that as motivation for getting back on track tomorrow!
In fact, staying disciplined over time will show more progress than any temporary burst of enthusiasm ever could. It may feel discouraging at first but if you stay motivated and consistent with what's best for you then success will come sooner rather than later.
Comment below if you are ready to get back on track and crush your goals this week!
The Pick 1 diet is the perfect plan for those who are tired of complex diets that don't work.
It's easy to follow, flexible, and balanced so you can be confident in what you're eating day-to-day.
If you have any questions about this simple but effective weight loss program or want more information on how it works please comment below or DM us!
If you're looking for an effective approach to weight loss without too much effort, start implementing these today!
Being successful at fat loss doesn't require a complicated plan or rigorous exercise routine. It does however involve taking action and having a daily plan.
Following these 5 simple rules that are easy to follow will lead to healthier eating habits which will lead to lifelong success.
These principles will work no matter what life throws your way because they never change in their simplicity - all it takes is dedication on your end!
Comment below if you are ready to follow these rules to lose the weight for good!
If youâre going to start a weight loss journey, make sure that health and fitness is a priority in your life.
It doesn't have to consume every aspect of your day or be the only thing on your mind.
You can get results without giving up everything else in life, but it will take some work from both parties - you need to find balance with yourself and health and fitness while also finding ways for them not to feel like a chore.
Start by asking yourself if you are willing prioritize this new lifestyle change.
Comment below if you are ready!
Itâs not easy.
Far from it.
Losing weight is tough, and keeping that weight off is way tougher.
And it has everything to do with the life youâre living outside of fitnessâyour sleep habits, your eating habits, even things like how much time you spend watching TV or scrolling through social media can impact whether those pounds stay gone for good.
If you want to make better choices about what goes into your body without feeling deprived or regretful later, then create routine around your sleep schedule, mealtime routines (eating more whole foods) and daily exercise.
Start small, keep it simple, and make it sustainable.
Tag someone below who needs to hear this!
If you can't make a commitment to your health and fitness, start with small steps. We all have excuses for why we don't do what's best for our body or ourselves.
But if you're not willing to put in the effort, then nothing is going to change.
It doesn't matter how long it takes as much as that you just take those first few baby steps towards making yourself better than now.
What small step are you going to make today?
Anything worth having is always preceded by work.
For example, losing weight takes work and staying consistent takes work too.
Creating a healthy lifestyle also requires consistency and dedication, but itâs not impossible with the right support system in place to help you on your journey.
You have to do the work; there are no shortcuts or easy ways around this truth of life. But if you want results that last, then get ready for some hard won battles ahead of you!
Comment below if you are ready to put in the WORK!
With our lives being so busy, it is easier than ever to forget about the importance of taking care of ourselves.
We are all guilty at some point or another of skipping workouts and eating out more often because we feel like there just isn't enough time in a day for everything on our to-do list.
But when you think about it, your health is the most valuable asset of all.
Without your physical well-being, everything else - money, family and house - becomes meaningless.
Make sure you're taking steps every day to make yourself a priority by exercising, eating a balanced diet, and living a healthy lifestyle so you can live your best life.
What are you going to do today to make your health and fitness a priority?
There are two types of weightloss journeys. The people who think it will be linear progress and the ones who know its going to look more like a rollercoaster with some unexpected wins, interruptions, and fine tuning as they go along.
Which type do you identify with?
If your journey is looking less than ideal at this point in time, we want to encourage you not give up or change plans!
It is not about what you do that causes a break in your routine, but it is how you react to the act.
If you donât know what triggers your bad habits and find ways to avoid them then they will continue to happen over time.
Find out what gets under your skin so that when those situations arise, you can take back control and stay on track with achieving your goals!
Comment below if you are ready to take back control and crush your goals today?
The most important thing you can do for yourself is focus on the things that are in your control.
How quickly you get back on track, how consistent you are with daily exercise and nutrition, these aspects will determine what happens to your waistline more than anything else.
So today make a choice â choose kindness over criticism; consistency over laziness; progress over perfectionism - this one decision may be all it takes to change everything.
Comment below if you are ready to win the day!
Fitness is not a âquick fixâ.
It needs to be part of your life, and when you accept this as true, the fads will stop being so tempting because it becomes about consistency.
We believe in long-term commitment and consistent progress over quick fixes; we can help you find something that works for you by exploring what motivates you and sticking with it until the end result is achieved.
When fitness becomes an important part of your routine- other parts of your life start to improve!
Are you ready to be done with the quick fixes and lose the weight for good?
You will start feeling good about yourself AFTER you make your health and fitness a priority.
We hear it all the time, âI want to lose 20 poundsâ or "" I need to get in shape.""
But if you really want wellness - not just weight loss- there's more that goes into it than what meets the eye.
The facts are clear: A healthy lifestyle is a lifelong commitment of making healthier choices on a daily basis. And while losing weight may be an initial goal for some people, they're usually looking for something deeper like self-love and happiness with themselves inside and out.
Sometimes we think ""if only I could reach this one benchmark then everything would change"" but until we find our own motivation from within, transformational change isn't possible.
Comment below if you are ready to make your health and fitness a priority!
This is the Greenlight strategy to getting back on track.
Start by reading this post and following the tips.
The next day, when you wake up feeling refreshed and ready for anything that comes your way, take a minute to pat yourself on the back for all of these great habits you're developing! You deserve it!
What are some other ways you have found success in living with intention?
When you commit to being consistent with your nutrition and exercise, it will lead to long-term sustainable results.
We started Greenlight because many people want quick fixes without having a plan or committing the time for success.
If you're not seeing the results you want, then take responsibility for what steps need to be taken in order to see them. Commit yourself by writing down your goals every day and taking incremental steps towards achieving them each week until they become automatic habits that are embedded into who you are.
You can't reach those big dreams if you donât have small daily actions on their way there!
What small actions are you going to take this week?
We all make food choices that we know we probably shouldn't have made.
But we need to stop letting one bad decision become days, weeks or months of bad decisions.
You canât go back in time and undo what was done â but your next decision could be a defining moment for how things turn out from here on out.
Will it be a good choice that leads to more positive outcomes? Or will it be another mistake that pushes you further away from where you want to be?
If you know someone who needs to hear this, consider tagging them below!
You've come a long way.
Don't give up!
Stay the course, and know that you got this.
Your weight loss journey will be worth it in the end.
When you're feeling ready to start over again because of an inevitable setback or slip-up, go back through your gameplan one more time before making any changes. Review what has been working for you for motivation when needed and remind yourself why you started on this path to begin with so that you can stick with it until the end!
Comment below if you are ready to start your fitness journey!
The idea of a "cleanse" or "detox" might sound appealing to some.
But it's important to consider the facts, and realize that these cleanses may not be necessary for most people. In fact, they can actually cause more harm than good.
Instead of looking for quick fixes and gimmicks like this, try simplifying your diet instead by eating less processed foods and eating more real food.
What whole foods are you going to eat this week?
Itâs Christmas in July!! đ âď¸
Equipment â
One step closer! Stay tuned for more updates as we get ready for our grand opening!
It's going to take a year, whether you have 10, 20 or 50 pounds to lose.
We all know this- so why do we keep focusing on the speed of weight loss and not building healthy habits? If you can start with small changes in your diet and exercise routine that will be enough for now.
And over time those small steps will add up to big results!
What small steps are you going to take this week?
Slow progress is often discouraging, but you must be realistic when setting your goals.
First the weight starts coming off, next clothes start to fit better, then physical changes in the mirror and photos begin to show up.
Don't let slow performance get discouraged because it's only a matter of time before results are visible for all eyes to see!
If you know someone who needs to hear this, consider tagging them below!
Whether youâre trying to lose weight or maintain a healthy lifestyle, it can be easy to get off track with your calorie intake and exercise routine.
The key is not giving up when small setbacks happen in the process. Instead of being discouraged by one day outside of your caloric range, try using that as motivation for getting back on track tomorrow!
In fact, staying disciplined over time will show more progress than any temporary burst of enthusiasm ever could. It may feel discouraging at first but if you stay motivated and consistent with what's best for you then success will come sooner rather than later.
Comment below if you are ready to get back on track and crush your goals this week!
If you're looking for an effective approach to weight loss without too much effort, start implementing these today!
Being successful at fat loss doesn't require a complicated plan or rigorous exercise routine. It does however involve taking action and having a daily plan.
Following these 5 simple rules that are easy to follow will lead to healthier eating habits which will lead to lifelong success.
These principles will work no matter what life throws your way because they never change in their simplicity - all it takes is dedication on your end!
Comment below if you are ready to follow these rules to lose the weight for good!
If youâre going to start a weight loss journey, make sure that health and fitness is a priority in your life.
It doesn't have to consume every aspect of your day or be the only thing on your mind.
You can get results without giving up everything else in life, but it will take some work from both parties - you need to find balance with yourself and health and fitness while also finding ways for them not to feel like a chore.
Start by asking yourself if you are willing prioritize this new lifestyle change.
Comment below if you are ready!
If you can't make a commitment to your health and fitness, start with small steps. We all have excuses for why we don't do what's best for our body or ourselves.
But if you're not willing to put in the effort, then nothing is going to change.
It doesn't matter how long it takes as much as that you just take those first few baby steps towards making yourself better than now.
What small step are you going to make today?
Anything worth having is always preceded by work.
For example, losing weight takes work and staying consistent takes work too.
Creating a healthy lifestyle also requires consistency and dedication, but itâs not impossible with the right support system in place to help you on your journey.
You have to do the work; there are no shortcuts or easy ways around this truth of life. But if you want results that last, then get ready for some hard won battles ahead of you!
Comment below if you are ready to put in the WORK!
20931 Ashburn Road, Suite 190
Ashburn, VA
20147
| Monday | 7am - 7pm |
| Tuesday | 7am - 7pm |
| Wednesday | 7am - 7pm |
| Thursday | 7am - 7pm |
| Friday | 7am - 7pm |
| Saturday | 8am - 12pm |
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Ashburn Village Sports Pavilion
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