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“The way we move determines the way we feel” – Tony Robbins

Movement can change the way we feel. Move more, feel better. The way you move is completely up to you. You are in control !


As a busy mom, I am a fan of full body workouts. They are perfect for when you are short on time or unable to workout 6 days a week. Performing a full body workout, will allow you to focus on the moves that will give you the most bang for your time. They also have greater flexibility because they can be perform either at the gym or at home.

Start with a warm up :

  • 10 minute walk/ light jog on the treadmill

Glute activation = increases muscle firing, getting muscle prepare for workout . Warming up is important to prevent injury and get the most out of the workout.

Glute bridges 3 set of 15 ( No weight ; take your time, do not rush movement)

Clams 3 sets of 15

Glute Kick backs 3x 15

Full body program

Body weight hip thrust                     3 sets of 20

Bicep curls                                       3 sets of 12-15

Barbell Sumo Deadlift                      4 sets of 5

Dumbbell shoulder press                 4 sets of 6-8

Dumbbell Bulgarian split squats      4 sets of 8 each side

Single arm dumbbell row                 4 sets of 12

Plank hold                                        3 sets of 20-30 second hold

Straight leg sit ups                           3 sets of 12-15


The food we eat is the fuel that gives our body the nutrients it needs to continue performing. Every meal should consist of a lean protein, a healthy fat and carbohydrates.

My go to meal is healthy take on the American-Asian Chicken and Broccoli with brown rice. Its a healthy balance of carbs, veggies and protein.


@fabiana_ferrarini