Hilary S. Fitness

Hilary S. Fitness NASM CPT & boy mom. 1 on 1 personal training. Founder of Hustle at Home- home workouts that work! @gainsinbulk discount code: hilary10
(3)

Operating as usual

12/21/2020

Enjoy this video of my sister and me tapping while reading these words... 🤣

A lot of people will be starting a workout program in the new year. Please please please DO NOT get discouraged when the number on the scale goes up when you start exercising. This happens for a few reasons:

1. Your muscles need extra energy now that you’re working out. Your body provides this energy by storing more glycogen (sugar) to fuel your muscles. The glycogen binds with water... so what you’re seeing go up on the scale is what’s commonly known as water weight. Over time your muscles will become more efficient and need less glycogen for fuel.
2. Your muscles are inflamed and small tears can develop in them. Your body responds to this by retaining water. Give it time... make exercise your routine and in a few weeks the muscle inflammation will subside along with water retention.
3. You’re hungry and eating more! Moving more is making you hungry. Just remember the key to fat loss is to burn more calories than you consume. So, if you’re trying to lose weight stick to whole nutritious foods that are more filling than junk. Also, make sure you’re getting plenty of protein and water. You should be drinking half of your body weight in ounces in water everyday.

Just as you didn’t gain the weight in a week or two, you won’t lose it in a week or two. Time and consistency folks. The two magic ingredients. I promise you will see results if you’re consistent and give it reasonable time. You got this. 🤜🏼🤛🏼






#weightloss #weightlossjourney #transformation #cleaneating #weightlossmotivation #healthyeating #losingweight #fatloss #exercise #weightlosstransformation #fitnessjourney #nutrition #getfit #fitspiration #cardio #healthyliving #fitmom #girlswholift #beforeandafter #fitnessmotivation #iifym

12/21/2020

Are you bored with your workouts? Here’s a fun little challenge for you! Set a timer for 12 minutes and get as many rounds as possible of 7 med ball jump slam things (that IS ABSOLUTELY the correct name for this exercise) and 8 med ball push-ups! A fun, full body workout with weight training and cardio! What more could ya want?! •




#plyo #fitness #plyometrics #gym #fit #motivation #training #cardio #workout #fitnessmotivation #jump #plyometric #hiit #abs #exercise #personaltrainer #healthy #fitfam #agility #homeworkout #power #weightloss #bodybuilding #health #strength #core #healthylifestyle #beastmode #gymmotivation #legday

12/12/2020

Having fun on my day off! It’s been Waaayyyyy too long since I’ve tried a back handspring because I was terrified it would hurt my back. But today I did it! And it’s all thanks to @dashphysicaltherapy Truly, they’re the best and Mike has actually been fixing me!!!! I’ve been to so many doctors and PT’s over the years and this is the only time I’ve seen progress. If you’re hurt, go see Mike! THANK YOU DASH!

Self care is a pretty popular topic right now, rightfully so. This year has affected people in so many different and dif...
12/02/2020

Self care is a pretty popular topic right now, rightfully so. This year has affected people in so many different and difficult ways and we’re all just doing our best to get through, right? Well, let’s talk self care!

Somewhere along the way self care became “treat yourself.” Self care is more than bubble baths, binge watching Netflix, eating chocolate, and hitting “add to cart.” While these things might fill a void or give you a temporary boost of happiness, they usually are more destructive if done too much. Self care = caring for yourself, you know, just as you care for your kids, pets, significant others, parents.... It’s not just about indulging (though sometimes that’s good for mental health.)

True self care is ugly. It’s “parenting” yourself. It’s doing something hard now for something better later. Doing what’s in YOUR best interest. Sometimes that means skipping a workout, sure, BUT for most people, self care is sticking to a workout schedule and taking good care of your body! It’s getting up early when you’d rather sleep in. It’s also cooking at home when you’d rather DoorDash (something I do too much of 🤦🏻‍♀️). It’s sticking to a budget or working extra hours. It’s not glamorous or fun most of the time....

What are YOU doing to take care of yourself long term? I’m going back to school in January! 😱 I’ll be the oldest one there who hasn’t written a paper in wayyyyy too long, but if this year has shown me anything, it’s that I need a job with security and something that I LOVE! So if all goes according to planned (which life totally does, right? 😉) I’ll be a P.E. teacher in 2023! 🙌🏻 Working, raising kids and going to school full time isn’t pretty, but I know I’m taking care of myself. 😊






#selfcare #selflove #mentalhealth #selfworth #selfhelp #loveyourself #selfconfidence #gratitude #workhard

11/20/2020

No equipment needed, hardly any space required, quick (only 12 minutes!) home workout coming atcha! Do each exercise for 30 seconds (30 seconds each leg on the single leg glute bridge) then rest for 1 minute. 3 minutes of work, 1 minute of rest, 3 rounds! •




#homeworkout #workoutathome #nogymnoproblem #homefitness #sweatforthedress #healthyishappy #homegym #fitgirlsofig #fitmomsinspire #coreworkout #homeworkouts #fitnesstransformation #hiit #workoutmotivation #fitcouple

Repeat after me: PROGRESS IS NOT LINEAR. You know when you’re on a hike and on the way “up” sometimes the trail will tak...
11/14/2020

Repeat after me: PROGRESS IS NOT LINEAR. You know when you’re on a hike and on the way “up” sometimes the trail will take you down or to one side... well, you’re still on your way, right? Yeah, it’s kind of like that when you’re trying to hit weight loss or fitness goals. It’s not going to be a straight line. Some days the scale will go up by a pound (or two), some days you won’t run as fast, some days you won’t be able to squat heavy.... as long as you’re doing it consistently, you’re making progress! Remember we’re doing this for life, not just until you hit that goal. Keep that in mind and tiny little setbacks won’t seem like a huge deal. 🤜🏼🤛🏼 •




#hike #hiking #mountain #wilderness #outdoors #trail #summit #hiker #peak #mountainlife #scenery #hikingadventures #climb #getoutside #instanaturelover #outdoor #forest #camp #climbing #instanature #natureporn #optoutside #camping #nature_seekers #ic_landscapes #landscapes #mountainview #rei #waterfall #walk

Are you motivated to workout but don’t know where to start?Do you have a busy schedule and can’t find time to make it to...
11/10/2020

Are you motivated to workout but don’t know where to start?

Do you have a busy schedule and can’t find time to make it to the gym?

Do you need an accountability partner?

Do you want to stay home during the pandemic to keep family and loved ones safe?

Do you need nutrition guidance?

If you answered yes to these.... MESSAGE ME! I’m opening up my online training to 10 people!

Don’t wait until January, I promise you can start now 😉





#homeworkout #workoutathome #nogymnoproblem #homefitness #sweatforthedress #healthyishappy #homegym #fitgirlsofig #fitmomsinspire #coreworkout #homeworkouts #fitnesstransformation #hiit #workoutmotivation #fitcouple

Who is having election anxiety?! 🙋🏻‍♀️ Go workout! Not only will it take your mind off all this crap, but it’s proven th...
11/04/2020

Who is having election anxiety?! 🙋🏻‍♀️ Go workout! Not only will it take your mind off all this crap, but it’s proven that just 10-15 minutes of cardiovascular activity can reduce stress, improve anxiety and depression! Yes please! Go get it done!

I’m here to give you the perfect workout to burn off all that Halloween candy! Ready for it? NOTHING! Enjoy your treats,...
10/30/2020

I’m here to give you the perfect workout to burn off all that Halloween candy! Ready for it? NOTHING! Enjoy your treats, have fun with your kiddos and don’t stress it! Remember, what matters most is what you do most of the time, not what you do once in a while! Happy Halloween Eve! 🎃👻

10/28/2020

#Repost @hilarysfitness
・・・
Want to improve balance? Increase core stability? Rehab an injury? Decrease muscle imbalances? You should say yes to all these things... maybe not the injury rehab part, but like it or not at some point we’re all going to go through it. Work unilaterally! These are some of my favorite unilateral exercises! When you train your muscles, the body’s natural response is the path of least resistance. Which means, your stronger side always takes over. Take that option away and only work one at a time! Guaranteed to work on those weak spots! Also, working one side forces you to use your core for more stability, so you get that added benefit too. I love workouts that target multiple areas and these are some great ones! #unilateraltraining #personaltrainer #legworkout

10/28/2020

Aaaaannnnndddd that went exactly how I thought it would go 🤣 Happy Wednesday! @tom.reid.78

People always ask me what the best thing to do to workout is.... the answer is whatever you’re going to stick with. Ther...
10/26/2020

People always ask me what the best thing to do to workout is.... the answer is whatever you’re going to stick with. There is no perfect program. You can train with the best of the best coaches, take all the classes and buy all the latest and greatest equipment, but if it’s not something you enjoy or want to do, you won’t stick with it. Find a workout you love and go with it! Who cares if it isn’t “the best” or if it isn’t trending on Instagram. If it works for you then it’s gonna work. Period.

10/25/2020

3 reasons to do box squats:

1. Work your glutes and hamstrings more that a traditional squat. Since you’re actively aiming your butt to the box, it forces you to push your hips back more, which targets your posterior chain.
2. Squat depth awareness.... if getting low is a struggle for you, aim for a box that’s at or below parallel. When you hit the box, you’re at the bottom! 🙌🏻
3. Injuries- this is why I’m doing it... notice, I’m not getting to parallel. I have a messed up back (that’s getting better thanks to @dashphysicaltherapy ) Squatting low hurts.... so, this is still working the movement pattern and muscle groups without the pain. A lot of people with knee injuries could benefit from this as well!

You can mix these up too with different tempos, or hold a kettlebell in front of your chest for a killer full body workout. If you’re new try to do 3 sets of 5-6... push your hips back and keep your core tight!

“Exercise gives you endorphins, endorphins make you happy.” -Elle Woods Few things feel as good as that post workout hap...
10/23/2020

“Exercise gives you endorphins, endorphins make you happy.” -Elle Woods

Few things feel as good as that post workout happiness. Go workout and see!

10/19/2020

If only I could handstand walk all the time and get stronger, faster and more endurance. Sadly, it doesn’t work that way. You see... I always handstand walk, so I need to do more. Have your results stalled? Feeling like you’re not gaining strength? Do you do the same workouts all the time? Ex: run 1 mile. Do 50 push-ups. Do 100 sit-ups. Doing that is AWESOME don’t get me wrong, but have you ever heard of a little thing called progressive overload? In simple terms it’s just saying that our bodies need to be placed under stress that is gradually increased. So, for someone who is sedentary, walking a mile would be great! But if you already do that everyday, you won’t get results from it. You need to take it up a notch. That’s the great thing about hiring a trainer! They do all of that thinking for you so all you have to do is show up and sweat! 😅💪🏼

Because this is pretty much all I do 😉 I have some thoughts I wanted to get out there so here ya go! Bodies change! That...
10/14/2020

Because this is pretty much all I do 😉 I have some thoughts I wanted to get out there so here ya go! Bodies change! That’s what they do. Constantly. We’re sick, injured, sleeping differently, eating less or eating too much, gaining muscle, losing muscle, losing fat, gaining fat.... the list goes on and on. Because of these changes that are constantly happening (not to mention life circumstances like work, kids, relationships...) it’s impossible for us to be performing at our best 100% of the time. Don’t expect it from yourself. There’s a constant ebb and flow of fitness just like in life. Sometimes you’ll feel great and have a PR in the gym. The next day you might not hit it. That’s ok! It’s ok to scale back when we need to. It’s ok to gain a few pounds and lose a little muscle. It’s ok to skip a couple workouts this week.... because if you’re doing it for life (which you should be) these things are absolutely 100% necessary. You’ll have plenty of time to get back at it! Our bodies simply aren’t designed for peak performance all the time. So... if you’re desperate for a rest day, take it. No guilt. 😘

10/12/2020

They’re watching, even if they aren’t listening 😉🤣 They have plenty of bad examples, be a good one!

I call this my “I don’t want to move” workout. No excuses if you’re injured... this is usually my go to when I’m having ...
10/11/2020

I call this my “I don’t want to move” workout.

No excuses if you’re injured... this is usually my go to when I’m having a bad back day and everything hurts.

1 minute hold on each position (single leg wall sit 30 seconds each leg) for 4-5 rounds. No rest.

-Hollow body hold
-Bar hang (engage your lats by pulling your shoulder blades down to protect your shoulders)
-Single leg wall sit
-Plank

Happy Sunday friends!






#plank #absworkout #fitgirl #plankworkout #healthylifestyle #fitfam #sport #strong #health #pilates #exercise #squat #lifestyle #coreworkout #yoga #plankchallenge #personaltrainer #motivation #fitnessmotivation #fit #training #workout #core

10/09/2020

We maintain a happy relationship by going on walks together every night. 😜

What better way to start the day than getting sweaty with your partner? 😉 These two are killing it! 🙌🏻 •••••#coupleworko...
10/08/2020

What better way to start the day than getting sweaty with your partner? 😉 These two are killing it! 🙌🏻 •




#coupleworkout #fitness #workout #couplegoals #gym #fitcouple #fitnessmotivation #love #fit #motivation #couplesgoals #training

I love these people big time and I want to be around as long as I can to hang with them. Did you guys know the average l...
10/07/2020

I love these people big time and I want to be around as long as I can to hang with them. Did you guys know the average life expectancy in the U.S. is 78?! I don’t know about you, but that seems awfully young! Let’s stretch that out as long as we can, ok? Message me and we’ll get you started on a healthy lifestyle so you can hang around for a long time! I promise your family wants to keep you here as long as possible 😘 In the meantime, stay away from drugs, tobacco and alcohol (I know, I’m a major buzz kill!) Eat healthy, treats in moderation, get a full night of sleep and move that body! It’s basic, we all know these things, stop complicating it and put it into practice. 🤜🏼🤛🏼

Who says you can’t have a burrito bowl for breakfast? These bowls from @costco are life changing guys! 2 minutes in the ...
10/07/2020

Who says you can’t have a burrito bowl for breakfast? These bowls from @costco are life changing guys! 2 minutes in the microwave (perfect for the culinary challenged 🙋🏻‍♀️) and check out those macros 🙌🏻 Plus, they’re so yummy!

10/07/2020

A little Christmas cheer to brighten your timeline 😉 Repost from @hilarysfitness

Stability ball crunch- 3 variations 1. Short lever crunch is the easiest 2. Regular crunch 3. Long lever crunch is the most difficult. Make sure to keep your hips up in a bridge position and pull your belly button in toward your spine- this will work those “deep” ab muscles- your transverse abs. Also, real mom life talk in the background. One kid so excited for make at home pizza and the other saying I hate it, I’m not eating it 😂 Can’t please everyone 🤷🏻‍♀️ #abs #coreworkout #homeworkout #stabilityball

Do you LOVE your body and not want to change a thing about how you look? That’s awesome! If that’s you, I’d still recomm...
10/06/2020

Do you LOVE your body and not want to change a thing about how you look? That’s awesome! If that’s you, I’d still recommend working out to be healthy and to feel your best. Are there things you want to change about your body? Guess what?! That’s ok too! We change our hair, faces, and basically everything else about our bodies with no shame, so it’s ok if you want to change your body composition too! Whatever you want to do to look and feel your best, go for it! No matter the reason behind your fitness journey, let’s just support each other! We all have different reasons, and that’s ok! You do you boo! 😘 pc: @marianneovertonphotos

Here’s your motivation for today... and hey, If I can apply for a job as a school teacher without a degree, you can go f...
10/02/2020

Here’s your motivation for today... and hey, If I can apply for a job as a school teacher without a degree, you can go for whatever the heck it is you want too! (I didn’t get it 🤣) Also, it was a PE teacher, I’m not trying to teach biology without a degree people 🙄😉

10/02/2020

I feel like giant sinkholes in the earth are next on the 2020 bingo card.... so start working on those pull-ups! 😬😉

Did you know you can’t smile and wiggle your eyebrows at the same time? Kidding.... but hey, now you’re smiling so you’r...
09/30/2020

Did you know you can’t smile and wiggle your eyebrows at the same time? Kidding.... but hey, now you’re smiling so you’re welcome! Happy 🐪 day friends!

09/29/2020

Don’t be fooled into thinking you need a lot of equipment to get a good workout in. Here’s a killer one with just one medicine ball!

4 rounds:
100 meter overhead run
20 wall balls
20 med. ball sit-ups
20 med. ball push-ups

That’s all! Now go do it! 🤜🏼🤛🏼






#medicineball #fitness #workout #fitnessmotivation #medicineballworkout #gym #coreworkout #training #personaltrainer #functionaltraining #abs #fitfam #core #exercise #fit #gymmotivation #balance #fitlife #cardio #hiit #boxing #fullbodyworkout #squats #strength #bodybuilding

09/29/2020

Don’t be fooled into thinking you need a lot of equipment to get a good workout in. Here’s a killer one with just one medicine ball!

4 rounds:
100 meter overhead run
20 wall balls
20 med. ball sit-ups
20 med. ball push-ups

That’s all! Now go do it! 🤜🏼🤛🏼






#medicineball #fitness #workout #fitnessmotivation #medicineballworkout #gym #coreworkout #training #personaltrainer #functionaltraining #abs #fitfam #core #exercise #fit #gymmotivation #balance #fitlife #cardio #hiit #boxing #fullbodyworkout #squats #strength #bodybuilding

Want to lose weight? Take your body weight multiply it by 12. That’s how many calories you should have. Exercise at leas...
09/27/2020

Want to lose weight? Take your body weight multiply it by 12. That’s how many calories you should have. Exercise at least 4 days a week with a good mix of cardio and resistance training. Eat mostly food like my first pic and some food like my second pic. Repeat forever. Don’t complicate it. •




#weightloss #weightlossjourney #transformation #slimmingworld #cleaneating #weightwatchers #weightlossmotivation #healthyeating #losingweight #fatloss #exercise #weightlosstransformation #fitnessjourney #slimmingworlduk #nutrition #healthylifestyle #healthyfood #getfit #fitspiration #cardio #healthyliving #fitmom #girlswholift #beforeandafter #sw #lowcarb #ww #fitnessmotivation #fattofit #iifym

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