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How to Design Your Own Home Gym with Lisa’s Favs!
Don’t think that you have to belong to a gym in order to get a world-class workout. World Renowned Fitness Expert, Lisa Reed and her team of trainers specialize in getting great results in the comfort of your own HOME!
With a small investment up front, you can have all tools necessary to have a great work out without going to the gym. In the long run, you will actually SAVE money from not having a gym membership!
Lisa recommends the following equipment to get you started with your home gym:
1) Foam Roller- A powerful tool that allows you to self massage- that warms up the myofascial- a layer of connective tissue around the muscle that will reduces tightness, improves mobility and will stimulate healing! Trigger Point The Grid 2.0 is firmer & more rigid -deeper muscle tissue and Lisa also loves the MB2 Roller- Designed with two settings to ease tight muscles and stiffness in the neck and back, it can support proper posture and upper back mobility.
2) Mini Bands- These allow you to warm-up and activate muscles, reduce injuries and strengthen your hips, knees, feet, and core!
3) TRX Suspension Trainer. The TRX is allows you to use your bodyweight as resistance to perform hundreds of great exercises. We’re a big fan of using it for back exercises such as an inverted row/pull-up.
4) Dumb bells- Dumbbells are essential workout equipment to improve your strength. Choose 3 weights for your fitness levels-a light pair (5lbs), medium 10-12lbs and heavier 15-20lbs. If you need anything heavier you can use your kettlebell!
5) Kettlebells (20-25 lbs. to 35-40 lbs). With only a few kettlebells you can perform all of your strength exercises AND get a great cardio workout simultaneously!
6) Resistance Bands- Get a workout in anywhere- home, or pack one in your suitcase to work out in a hotel room or anywhere outside!
7) Medicine Ball- Provides weight-resistance training through a full range of motion. They are not just effective in gaining core strength, but will improve your endurance, increase power, assist in flexibility and coordination and you can perform these exercises in your own home!
4) Bosu Home Balance Trainer- Works your balance, strength, core, cardio and full body workouts! Challenges the entire body with integrated, multi-joint movements requiring muscle groups to simultaneously work together.
5) Stability Ball- Lots of amazing exercises to improve strength, cardio endurance, and balance.
6) Stretching Strap- With a wide selection of loops will allow for a deep, controlled, personalized stretch for after your workouts and improve flexibility!
7) Vpod TENS Unit- It is an incredible recovery tool as well as warm-up, and activation tool! It will assist your muscles recover and heal in every day life, in addition to your workouts. It also helps healing from an injury or muscle tightness!
Shop here https://www.amazon.com/shop/lisareedfitness for links to Lisa’s Favs and Get REEDiculously Fit in the comfort of your own home!
How to Develop a Strong mindset to Get Fit At Home:
1. Change your mindset from cardio to Strength train! Get rid of the “I must do more cardio” mentality to lose weight.
Strength training burns more calories in the long run than cardio! Plus to feel that cardio feeling, just add movement exercises to your home strength circuits!
(You might be thinking, “I at least need one machine to do my cardio”. You’d be surprised at what a great cardio you can get with a kettlebell, Bosu, or a TRX!)
2. Get a workout buddy! Your partner, children, or one of your best bud- your pooch!
3. Make a new music mix and make every other song fast paced to bump up your workout intensity!
4. Purchase a LRF home workout program so you can stay on track of your goals and seeing and feeling the difference of all your hard work! www.lisareedfitness.com
Cheers to rocking the fit life all in the comfort of your own home!
https://www.amazon.com/shop/lisareedfitness
#homegym#homeworkouts#prismfitness#trx#bosu#vpod#lisareedfitness#naplespersonaltrainer#zoomfitness#zoompersonaltrainer
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Happy Transformation Tuesday! It’s time to get excited about getting healthy! And let me help you and cheer you on! Tune in tomorrow @abc7swfl @5:45, 6:45 & 9:30AM for simple and fun tips to stay on track of your health resolutions this year! #fitlife #fitfam #fitfluential #fitspiration #abc7fitfam #lovelaughlift #strengthtrain #protein #antioxidants #energy #muscle #musclesaremagical #reediculouslyfit #lisareedfitness #inhomepersonaltrainer #fitnessinfluencer #healthinfluencer #squatsmileandshine #YAYyou #yay2021 https://www.instagram.com/p/CJq62k2hbkg/?igshid=o77niepfmgv2
#fitlife#fitfam#fitfluential#fitspiration#abc7fitfam#lovelaughlift#strengthtrain#protein#antioxidants#energy#muscle#musclesaremagical#reediculouslyfit#lisareedfitness#inhomepersonaltrainer#fitnessinfluencer#healthinfluencer#squatsmileandshine#yayyou#yay2021
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Happy Motivation Move-it Mobility Monday by getting it right with your workout warm-up! Perform this LRF warm-up anywhere! 10 legs swings side to side and front to back on each leg, 3 world greatest stretches on each side, then 10 standing T’s, 10 push-ups & 10 glute bridges x3! #LRF #hipmobility #shoulderwarmup #backwarmup #gluteactivation #core #flexibility #strength #LRFtlc #movementprep #warmup #lisareedfitness #reediculouslyfit #Moveitmonday #mondaymotivation #injuryprevention #improveperformance #grateful #healthandfitness #goals #squatsmileandshine #cheerstothefitlife https://www.instagram.com/p/B0PeW76h7EM/?igshid=conv9w0018hm
#lrf#hipmobility#shoulderwarmup#backwarmup#gluteactivation#core#flexibility#strength#lrftlc#movementprep#warmup#lisareedfitness#reediculouslyfit#moveitmonday#mondaymotivation#injuryprevention#improveperformance#grateful#healthandfitness#goals#squatsmileandshine#cheerstothefitlife
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Happy Workout Wednesday on set @grr atdaywash working the core and footwork agility drills! We all need to be able to move more efficiently playing our summer sports and activities! Grab an agility ladder so you can train your mind & body to improve your footwork, change directions, and have the ability to accelerate and decelerate quickly. Not to mention, these drills will improve your conditioning, decrease likelihood of injuries and will burn calories! Yay you! & Thank you @prismfitnessinc @joannfabriz @markettesheppard & @kristenberset Keep rocking your summer fitness! #fitfamily #summerfitness #agility #core #reediculouslyfit #lisareedfitness #cscs #foundationoffitness #goodtimes #tvfitnessexpert #educator #leaderinhealthandwellness #squatsmileandshine #lovelaughlift #grateful #lisareedfitness #passion #fitnesslifestyle (at WUSA 9) https://www.instagram.com/p/Bzv3fzVh0ds/?igshid=1bgu5japjohja
#fitfamily#summerfitness#agility#core#reediculouslyfit#lisareedfitness#cscs#foundationoffitness#goodtimes#tvfitnessexpert#educator#leaderinhealthandwellness#squatsmileandshine#lovelaughlift#grateful#passion#fitnesslifestyle
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Fitting it in before the DC snow storm! #upperbodyworkout #strengthtrain #whstrong #reediculouslyfit #lisareedfitness #inhomepersonaltraining #onlinefitnesscoach #snowdaylift #funtimes #goodtimes #goobvibes #likeit #loveit @sevyn._streeter #thankyou #chest #back #triceps #biceps #powertothecore (at Arlington, Virginia) https://www.instagram.com/p/Bsj60johtow/?utm_source=ig_tumblr_share&igshid=p9q0yfd6oit6
#upperbodyworkout#strengthtrain#whstrong#reediculouslyfit#lisareedfitness#inhomepersonaltraining#onlinefitnesscoach#snowdaylift#funtimes#goodtimes#goobvibes#likeit#loveit#thankyou#chest#back#triceps#biceps#powertothecore
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Happy #womencrushwednesday !!! Since I need time for my lower body to heal, what better body part to lift in order to streamline a tiny waist is with a sexy back lift! Get after it girls!!! #newgoals #augusttoremember #reediculouslyfit #inhomepersonaltrainer #fitnessmotivation #empower #girlswholift #girlswithmuscle #menshealth #fitfam #grateful #lisaskneejourney #dowhatyoucan #HEALthySELF #pussycatdolls #lisareedfitness #strongertogether #strongereveryday (at Clarendon, Virginia)
#womencrushwednesday#strongereveryday#augusttoremember#healthyself#girlswithmuscle#lisareedfitness#dowhatyoucan#empower#pussycatdolls#fitnessmotivation#grateful#girlswholift#menshealth#reediculouslyfit#strongertogether#inhomepersonaltrainer#lisaskneejourney#newgoals#fitfam
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Optimize Your Protein in a Carbohydrate World!
Protein has several important functions in the body and is in every cell of our bodies to develop, grow and function! From your hair, nails, will help build muscle, helps fight infection and even regulates blood sugar. Protein will help you lose weight!
Lisa’s Protein Power Tips were on Sports Talk ABC DC. Watch first segment HERE! and the second part HERE!
Measure your food at home with the Eat Smart Precision Digital Kitchen Scale! Weigh all of your foods for proper portions and serving sizes! to understand how much protein you should be eating. Shop online here! This will help you discover the serving sizes to develop portion control. Then you will be able to see a visual to guide you at all times while you dine out!
3) Protein is not just about quantity. It’s about quality.
Complete protein contains all of the essential amino acids like Animal-based products: meat, poultry, dairy, eggs, fish. Incomplete protein is missing one or more essential amino acids- examples: plant based proteins. Vegetarians should mix up their protein sources to get all amino acids. For example, 1c Quinoa is 8gPro BUT 40g Carbs!
If you’re not getting enough quality protein from your food sources, consider supplementing with a few of Lisa’s Collagen Protein favorites!
Paleo Pro Grass Fed Bone Broth Collagen Protein
• Contains collagen protein which is 100% sourced from grass-fed and pasture-raised cows.
• Collagen benefits also keep the skin plump while protecting muscles and bones.
• No added hormones, no additives, and minimal processing.
• The inclusion of turmeric root also makes it an anti-inflammatory beverage.
• Order Pale Pro here: https://www.lisareedfitness.com/product/paleo-pro/
Primal Kitchen Grass-Fed Collagen Protein Bars
• They're perfect for a quick breakfast, mid-day snack, or post-workout recovery.
• Gluten-free, low in sugar and carbs, high in protein
• Grass-fed collagen, and only 3 grams of sugar
• Shop online using the discount code LRF10
• Primal Kitchen also makes healthy nutritious sauces and dressings.
• Primal Kitchen was created by Mark Sisson to provide the world’s best-tasting, health-enhancing, real-food pantry staples. Nothing processed or artificial, no added sugars, partially hydrogenated or trans fats, soybean or canola oils. No more artificial flavors, colors, dyes, waxes or chemical preservatives. Just. Real. Food.
NuttZo Peanut Pro + Collagen Bold BiteZ
• Fuel your day with just a few bitez of the first refrigerated protein bar with collagen
• 12 grams of protein and only 5 grams of sugar
• Dairy free, soy free and whey free
• Made with organic peanuts, nuts and seeds- “7 Nut Seed Butter Snack”
• Shop online here: https://www.nuttzo.com/
• Try Nuttzo’s Nut and Seed Butters too!
For more nutritional guidance and fitness programs, Contact Lisa today! www.lisareedfitness.com
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Happy throw is “back” Thursday evening! I want to share with my fit fam a pact I made to myself 6 weeks ago... I promised myself that no matter, I would get to the gym and lift each body part once per week (or if I was traveling a quick bodyweight workout like push-ups & squats) love what I do so much that I started to ignore what my mind & soul needs and worked all day and all night without a “workout break”. It’s been a lot fun getting back to my roots and fitting in a split lift regimen. Yes, I take days off and No, I never work out with my clients. This is what I do for me. Lifting keeps me grounded. Like meditation, I am truly in the moment feeling every muscle as a breathe through every move and every repetition. Just like what I teach and motivate for my amazing LRF fit fam of clients- whether I train a client 5 days a week split body parts, two days a week boot camp, three days a week total body or one day a week short, strong & sweet, together we make goals, work hard and have fun! What are you going to do in the next 6 weeks for your health or what do you do to ground yourself? Remember, LRF can assist you- From nutrition to meditation to that mind- muscle connection, just let us know and We will be your biggest cheerleader! Thank you for rocking the #reediculouslyfit life with me & have an awesome night!!!! #lovelaughlift #muscle #mind #connection #bodypositive #backday #tbt #whstrong #reediculouslyfit #inhomepersonaltrainer #lisareedfitness #strongertogether #strongereveryday #grateful #LRF #fitfam #strengthtraining #passion #rockon (at Arlington, Virginia) https://www.instagram.com/p/Boh9DPChKjd/?utm_source=ig_tumblr_share&igshid=gammbyl5s3dx
#reediculouslyfit#lovelaughlift#muscle#mind#connection#bodypositive#backday#tbt#whstrong#inhomepersonaltrainer#lisareedfitness#strongertogether#strongereveryday#grateful#lrf#fitfam#strengthtraining#passion#rockon
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Lisa’s Top 5 Tips to Make Your Exercise Walks More Impactful!
1. Head for the hills.
Find a neighborhood with hills. Even adding a 2 percent incline will make you both work harder, which in turn burns more calories. Climbing hills also gets your glutes ready for the beach. Researchers at the University of Georgia found that uphill running activates 9 percent more muscle with each stride, compared with walking at the same intensity on level ground. And unlike regular walking, hill walking will get more oxygen flowing through your body more quickly and help you build more stamina. Unlike running, it does not put a ton of stress on your knees or feet.
Or, use the stairs!
Stairs will sculpt your legs more than a walk. You also will burn calories because more muscles are being used. Use the ones in your home or find bleachers at a nearby school. Vary the way you step for a more challenging workout. For example, take skip a step as if you were performing a lunge by placing the heal on the step first which engages the muscles of your backside - glutes, hamstrings and calves.
3. Improve your fitness with intervals!
During a 20 or 30 minute walk, make it your goal to do 10 intervals. Pick a distance - the next house, or 5 houses down, and power walk! Rest by walking the same distance. Repeat 10 times, and always cool down with a slow paced walk. You are increasing your fitness level just by increasing the speed of your walk!
4. Add a weighted vest!
Add intensity and resistance to your walk with a fully adjustable weight vest. With a weighted vest with flexible weights that move with your body so you can add weight to or remove weight according to your fitness level. Find one that is road-ready with high visibility reflective material for low light conditions and contour pocket for your phone.
Get fit before you get fit
It's a great idea to invest in a pair of supportive shoes designed primarily for walking. Visit your local shoe store for a personalized assessment of your walking footwear. The right shoes can help prevent injury and make walking more enjoyable.
5. Remember to Hydrate!
Carry a water bottle that is easy to hold in your hand. Be observant to sip often because when you are thirsty, you are already dehydrated which will affect your performance.
For more healthy tips, online workout and nutrition programs or in-home personal training in the Northern Virginia, Washington DC and Maryland areas AND online around the World, Contact Lisa: www.lisareedfitness.com
#harbinger#weightedvest#implus#lisareed#lisareedfitness#fitness#strengthtrain#walking#running#hills#intervals#reediculouslyfit
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Beat the Heat: Exercise Safety for You and Your Pet!
Be prepared for the summer heat and make sure your best workout buddy stays happy and healthy!
Lisa’s Top Tips to Beat the Heat with Your Pooch!
1. Work out in the morning or evenings when the temperatures are at the lowest!
2. Be conscious of the DC heat index and restrict exercise with your dog during the hottest weather. Take your dog for a quick walk and then workout in doors! Too much exercise in very hot weather can be dangerous.
*Avoid places where the heat is magnified and there is no access to shade- like the beach or a concrete or asphalt area. Your dog’s paws offer minimal protection against high ground temperatures. Walk your pooch on grass to keep core body temperature low.
3. Keep an eye on your pet and be prepared to cut your workout session short if you notice thick saliva, heavy breathing or lethargy. Heat emergencies for both pets and humans can have devastating consequences.
4. Always make sure to find shade for your dog on your walks! Without shade, your dog can quickly overheat. It is dangerous for your dog when he or she can't get out of the sun.
5. Invest in a baby pool for your dog during hot weather. Baby pools are an inexpensive and easy way to cool your dog down.
6. Bring Water with you every time you walk your pooch – not just when you are exercising!
***Emergency measures to cool the dog must begin at once if you notice any signs of heat exhaustion or dehydration. Move the dog immediately out of the source of heat and into a cool area of the house. CAUTION: Cooling too quickly and especially allowing the body temperature to become too low can cause other life-threatening medical conditions. Even if your dog appears to be recovering, take him to your veterinarian as soon as possible. He should still be examined since he may be dehydrated or have other complications.
Prepare for a workout by freezing water in bottles, or place ice and a small amount of water in several resealable food storage bags, and then wrap them in a towel or tube sock. Place them on the floor for your pet to lie on.
When to Cancel Outdoor Exercise Based on the Heat Index
A high heat index can warn you to restrict activities to prevent heat sickness. The American College of Sports Medicine (ACSM) says that the risk of exertional heat sickness is raised when the heat index is above 82 F (28 C) for people exercising for over an hour.
At a heat index of 82 F heat index they recommend canceling competitions and continuous activity.
At the 86 to 90 F range, the ACSM recommends canceling athletic activities for less-fit and non-acclimated people and limiting the duration and intensity for fit and acclimated people.
A value over 90 F should prompt cancellation of athletic activities for everyone, and is an indicator you should plan a different workout rather than a long walk or run outdoors.
If you are trying to decide whether to walk or run outdoors, check the heat index to see whether it will be below 90 at the time you will be doing it. If your route doesn't have shade, factor in another 15 degrees to the heat index.
If the heat index is too high, Walk or jog for 5 minutes and come inside and perform this workout below!
Perform each exercise for 30 seconds. Between each set, play catch with your dog for 30 seconds – and you can run after the ball, too! (If your pup isn’t interested in catch, then perform jumping jacks between strength exercises!)
Warm-up: Glute Bridges and T’s 20 each!
1) Wall Sit, 1 minute (toss a ball to your pooch while you are sitting!)
2) Squats
3) Alternating Renegade Rows
4) Alternating Rear Lunges
5) Tricep Push-ups
6) Sumo Squat Jumps
Cool-Down: Walk to a shaded area (if not there already) and perform static stretches for each body part (chest, triceps, shoulders, back, glutes, quads, hamstrings). It is vital that you bring your heart rate down gradually for safe recovery and to allow your muscle tissue to be repaired.
Remember: Always break for water when needed! -even if inside!
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Beast mode: on! #heart #health #beastmode #thirstythursday #protein #muscles #liftweights #reediculouslyfit #lisareedfitness #LRF #inhomepersonaltraining #fitspo #fitfam #determination #fitlife #goals #goodvibes #girlswholift #girlswithmuscle #livelovelaugh
#beastmode#liftweights#girlswithmuscle#health#goodvibes#girlswholift#fitfam#lisareedfitness#lrf#protein#fitspo#reediculouslyfit#goals#heart#fitlife#livelovelaugh#muscles#inhomepersonaltraining#thirstythursday#determination
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Happy Transformation Tuesday evening! 3 years ago today I was supposed to have a total knee replacement in my 10 operated knee, and today I put 3 plates on each side of the leg press! YAYYYY, thank you @organicelltm amniotic stem cells that has regenerated my knee and still good today! Thank you also to all my TLC warmup activation exercises I do several times a week to keep my hips, hammys and booty strong to keep this magic knee happy! Contact me for more info on what these exercises are and for stem cells! The exercises shown were just a few lifts from my leg day at the gym today! I have not done split squats in a long time. They felt really good and I can’t wait to feel it later! #yay #loveyourlegs #legday #lisaskneejourney #bootyforadays #lisareedfitness #muscles #magical #grateful #lifting #liftingmybody #liftweights #strengthtrain #ilovetolift #strongertogether #organicell #rejenerativemedicine #preventativehealth #keepmovingforward https://www.instagram.com/p/CQudGUMhIMd/?utm_medium=tumblr
#yay#loveyourlegs#legday#lisaskneejourney#bootyforadays#lisareedfitness#muscles#magical#grateful#lifting#liftingmybody#liftweights#strengthtrain#ilovetolift#strongertogether#organicell#rejenerativemedicine#preventativehealth#keepmovingforward
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Happy Fit FriYAYYY training all over our Nation’s Capitol! Alexandria, VA: 💛Amazing, brilliant and strong, Amelia heading to West Point to begin basic training on Monday with her awesome dog Juno (who I also loved!) and loved meeting her sweet Mom, Lisa! 💛Amazing fit Mother-daughter workout💕Super grateful for you Charis! And Cassidy rocked it! Ellicott City, MD: 💛Amazing college roomie, Kara & doing gymnastics with her beautiful daughter who then rocked my LRFsignaturehandstand ☺️ NW DC: 💛Amazing post natal Zoom client fit mom, Caroline meeting in person for the first time & jumping in her pool for a workout Arlington, VA: 💛Amazing post natal fit mom I trained for 10 years up here before heading to Naples - then the pandemic hit so we began zooming! Love you Jess & so nice to train you in person! not pictured…. Annapolis: 💛my mother ☺️ Shady Side, MD: 💛another amazing strong fit woman whom I trained over zoom since last April who has made incredible results amd I can’t wait wait to train her in person tomorrow!!!! Love you all and thank you for making my trip back so lovely and memorable💗🌟Cheers to the fit life everyone!!!☀️#lisareedfitness #personaltrainer #zoomfitness #zoompersonaltrainer #zoompersonaltraining #naplespersonaltrainer #lrffitfam #fitnation #fitfam #westpoint #dmv #strengthtraining #strengthandconditioning #cscs #tvfitnessexpert #healthinfluencer#fitnessinstructor #loveandlunges #fitlife #fitnessmotivation #fitnessinspiration #fitmom #fitchicks #postnatalfitness #grateful #thankyouuniverse (at Washington D.C.) https://www.instagram.com/p/CQj8RQwBHkD/?utm_medium=tumblr
#lisareedfitness#personaltrainer#zoomfitness#zoompersonaltrainer#zoompersonaltraining#naplespersonaltrainer#lrffitfam#fitnation#fitfam#westpoint#dmv#strengthtraining#strengthandconditioning#cscs#tvfitnessexpert#healthinfluencer#fitnessinstructor#loveandlunges#fitlife#fitnessmotivation#fitnessinspiration#fitmom#fitchicks#postnatalfitness#grateful#thankyouuniverse
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Happy Summertime Fitness tips from @fox5dc #reediculouslyfit #summerfit #premierprotein #healthylifestyle #sweathexrepeat #thenutramilk #yucatanguac #lisareedfitness #fox5fit #tvfitness #LRF #strong #lean #muscle #fatloss #lookgood #feelgood #sweatissparkle #happy #transformationtuesday (at Fox 5 DC)
#healthylifestyle#tvfitness#sweathexrepeat#lean#lookgood#strong#summerfit#premierprotein#yucatanguac#muscle#transformationtuesday#fatloss#reediculouslyfit#thenutramilk#lisareedfitness#happy#sweatissparkle#lrf#fox5fit#feelgood
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Lisa's Summer Fitness Tips on FOX5DC!
#lisareedfitness#reediculouslyfit#tvfitness#nutrition#health#premierprotein#wheyprotein#hexdetergent#hexperformance#sweathexrepeat#thenutramilk#nutramilk#nutmilk#nutbutters#vegan#plantsnack#yucatanguac#yucatanguacamole#healthyfat#fitfam#fox5dc#fox5fit#gritspr
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Can’t wait to see these two amazing hosts @tonyperkinsshow & hi.im.annieyu This Saturday, July 21st @7:45AM! YAY to getting #REEDiculouslyfit by my fun & heathly that tips I’ll be sharing!!!! Tune in LIVE! #awesomeness #LRF #FITLIFE #fitnation #trainer #nutritionist #tvfitnessexpert #fitnessmodel #passion #makeadifference #heath #happiness #lisareedfitness #fitfam #grateful #goodtimes #foxfitfam #thankyou !!! (at Fox 5 DC)
#grateful#lrf#makeadifference#fitlife#thankyou#reediculouslyfit#nutritionist#awesomeness#happiness#fitfam#goodtimes#tvfitnessexpert#fitnation#foxfitfam#heath#lisareedfitness#passion#fitnessmodel#trainer
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