Body recomposition expert
✔️ Fat loss
✔️ Muscle Gain
✔️ Weight Loss
✔️ Healthy weight gain
I help busy individuals get strong, energized and confident in their bodies.
Client transformations
Motivated people who enjoyed working with Rosemotivates and are now living their best fitness lives!
Chelsea, 27 yo
Lost 32 lbs #tonedup in 12 months
Rea, 24 yo
+12 lbs of muscle, lost 3kg of fat #tonedup in 3 months
training plans
Online coaching: meet your goals from anywhere!
THE CUT
3 months transformation
A focused 3-month coaching experience designed to help you reduce bloating, improve your nutrition habits, build strength, and create the consistency needed for long-term results.
Perfect for you if you want to:
✓ Kickstart your fitness journey
✓ Build a strong training foundation
✓ Improve energy, digestion, and confidence
✓ Learn the habits that make results sustainable
THE SHRED
6 months transformation
A complete 6-month transformation program focused on body recomposition — helping you build visible muscle, improve strength, develop sustainable nutrition habits, and create a lifestyle you can maintain.
Perfect for you if you want to:
✓ Lose body fat while building lean muscle
✓ Create a stronger, more defined physique
✓ Improve your relationship with food and fitness
✓ Stay accountable with expert coaching
THE NEW YOU
9 months transformation
A fully personalized 9-month coaching journey for those ready to completely transform their body, confidence, and lifestyle. This is designed for lasting change — not a quick fix.
Perfect for you if you want to:
✓ Build a strong, sculpted physique
✓ Create lifelong fitness and nutrition habits
✓ Develop confidence inside and outside the gym
✓ Feel your absolute best for years to come
Client reviews
★★★★★ "Rose is more than just a personal trainer; she's a life-changer. Her knowledge, passion, and ability to push me beyond my limits have transformed not just my body, but my entire outlook on health and fitness."
Mallory, 34 yo - , Los Angeles, CA
★★★★★ "The Rose 3-2-1 Body Toning Method is brilliant! It keeps my workouts interesting and challenging. I've seen more progress in the last three months than I did in years of working out on my own."
Rea, 24 yo, - San Francisco, CA
★★★★★ "The nutrition guidance I've received alongside my training has been invaluable. Rose takes a holistic approach to fitness, and it shows in the comprehensive results I've achieved." - Mark L.
Kristie, 43 yo - Los Angeles, CA
Get started with Rosemotivates Personal training
1. The Transformation Assessment
30-minute virtual call
A 60-minute personalized coaching session designed to understand your goals, assess your current habits, identify what’s holding you back, and create a clear action plan to help you move forward.
Whether you’re looking to lose fat, build strength, improve your nutrition, or simply get back into a consistent routine, this assessment gives you the clarity and direction you need to start.
2. Choose your transformation
Online or in person
Find the coaching experience that fits your goals.
Start by selecting the program that aligns with where you are today and where you want to go — whether you’re looking to build your foundation, transform your body, or create lasting lifestyle changes.
✓ Choose your coaching program
✓ Complete your transformation assessment
✓ Define your goals and create your roadmap
3. Get your personalized plan and start training
Get work done, celebrate your wins
Together, we’ll build consistency, adjust your plan as you progress, and celebrate every milestone along the way. Your transformation is about more than just the number on the scale — it’s about becoming stronger, more confident, and creating habits that last.
✓ Weekly coaching check-ins
✓ Progress tracking & adjustments
✓ Accountability and support
✓ Celebrate your results and milestones
A space where true work gets done.
Private Training that fits you!
We welcome you to a beautiful, bright studio space with basic amenities in the heart of Echo Park, CA.
Equipment and materials are provided:
- Cardio Machine
- Basic strength training machine (squat rack, bench press, leg press)
- TRX
- Free weights
- Bands and props
Come in your most comfortable equipment, ready to sweat and have a good session!
Learn with the expert of
Toning Bodies at all ages.
Regular exercise plays a pivotal role when it comes to achieving a lean and toned physique. Regular physical activity not only aids in shedding excess body fat but also contributes to the development of lean muscle mass, resulting in the sculpted and defined appearance that many people aspire to attain.
Discover effective workouts to reduce breast size naturally. Learn targeted exercises, tips, and routines to help you achieve a balanced and healthy physique without surgery.
Discover the ultimate guide to sculpting sleek, toned legs with our top 10 toning exercises. From classic squats to dynamic lunges, master the techniques that will strengthen and shape your lower body for a fitter, more confident you. Say goodbye to flab and hello to fabulous legs!
Unlock your path to toned perfection with our Lean Bulk Calculator. Tailor your nutrition and fitness regimen to achieve your goals efficiently and effectively, whether you're looking to build muscle while shed fat.
Craft your perfect balance of nutrition and satisfaction with our expertly curated 2500-calorie meal plan. Learn how to fuel your body with wholesome, delicious meals that keep you feeling full and energized throughout the day.
Unlock the ultimate HIIT routine for toning your body! Discover a powerful cardio HIIT workout that torches fat, sculpts muscles, and boosts your fitness to achieve your desired toned physique.
Discover the ultimate 10-day reset plan for effective weight loss. Learn proven strategies, tips, and techniques to kickstart your journey toward a healthier you in 10 days.
Discover the perfect blend of nutrition and muscle-building strategies with our 30-day diet plan. Achieve your weight loss goals while gaining lean muscle mass efficiently and effectively.
Discover the ultimate guide to dropping belly fat with these 32 powerful foods. Learn how to supercharge your metabolism and achieve your weight loss goals with delicious and nutritious options. Say goodbye to stubborn belly fat for good!
Let's get social!
Spring park day🌸🌼🌿🍃
HALF MARATHON IS DONE🏃🏾♀️💯🥳
(Second post, IG is not cooperating and cropped my head, pls like this one😉😭)
Best feeling, and running effort of my entire life and that feels so good to accomplish it today! I am super proud I trained for this, still I was super challenged (every mile was a challenge starting at mile 8) but I kept pushing transported by the amazing views of the Bay Area🤩💕
Special thanks and shout out to my supporters on the race today:
My @aurorasolarinc work partner in crime @morgan.altizer🥰, my love and fam bam @kamau_cd @mofoshoz 💖 we don’t say enough a support system on a new challenge is so important and really feeds into you the day of the race!
Push the limits💨🏃🏾♀️
Best life or no life🦋
💖Lower back pain left and right side: tips to heal and prevent.
✔️10 minutes lower back focused dynamic stretch routine - promoting muscle recovery and relieve pain
Transitioning to work from home girl from home sitting all day, I started to notice some discomfort in my lower back. At first, I ignored it, thinking it was just temporary soreness from sitting in one position for too long. However, as the days went by, the pain worsened, and became increasingly difficult to sit for extended periods. As more and more of us spend time working from home, we’re becoming increasingly aware of the toll that sitting for long periods can take on our bodies. One of the most common complaints is lower back pain on the left side, which can be uncomfortable, distracting, and even debilitating.
Full blog post in my story and bio🔖
Happy Friday🎉
Camera roll spring cuteness💖
ALL MY WORK FROM HOME LADIES, do you also forget to sit up and take regular breaks? Welcome to the club! 😤💕👩🏽💻
In my new blog post, yes because Rosemotivates.com Fitness is specializing in content creation for individuals wishing to build fitness at while working from home (link in bio and stories), let’s go motivated girls! Check it out and support!💕
Post alert🚨
7 Tips to Stay Active at Home While Working Remotely👩🏽💻🏋🏽♀️
👀Bonus tip: wear the most of your workout outfit for a smooth work to office transition👟
Check out my story for the full blog post! ✨👀
💖Like and save
⬇️Tell me what’s your biggest fitness challenge while working from home I need blog post ideas in the comments below, let’s discuss!
Shawty, rider & selecta 🖤
Spring Ski Get Away ⛷️🌸🖼️
Second ski lesson went great, I made it out of the lessons and I am riding the beginner slopes. Here are some fun facts about me and skiing:
1️⃣I love that ski is an activity that keeps you moving, skiing, carrying gear, emotion/mental control (the combo is very challenging!)
2️⃣Never in my life I was interested in ski; my partner loves skying and gave it a chance for him
3️⃣ I am so scared of sliding super fast, I start screaming when I go too fast
4️⃣ I learn fast but I have my limits like everyone, this is a huge learning curve, I have fake cried when I fell like a kid🥹🤣 @kamau_cd
5️⃣ The views and the air - unreal🫶🏽
S/o to my babes for being a great instructor today👌🏽and to the fam great get away, not everyone made it but glad we made the most out of it💕
Blooming 🌸 spring dump part 1
💪🏽Total Upper Body at home - 30 min workout💪🏽
💖Like and save for your next workout 💖
I have been pumped to workout in a new space. In order to build upper body strength at home, you need a set of small and medium dumbbells. I designed this workout to help you target all major muscle groups of the upper body (arms, chest, back, core) in 30 minutes or less and with minimal weights. Progressive overload (adding weights progressively) and effective targeting of muscles groups is key to building a toned body.
Here are some tips to follow for n impactful workout
✔️Add resistance when hitting 12 reps (add 1 to 2.5 lbs) - we build strength by challenging yourself
✔️Brace your core, no core specific exercises but the abs should always be contracted to protect your lower back muscles and get their workout
✔️Take a breather when needed between exercises, dance and enjoy
Read my blog in bio for more workouts tips🔖
The purse. That’s it, that’s the post.
💕💖🎀💅🏾🌸💗 @diesel
27✨ in a new home 🤍#birthdaygirl
Truly leaving my dreams, extra grateful for my love, my family and everything I have until today, excited for more life✨
Thanks for all the wishes making this day very special🥰
We’re moving to LA🌴💖🥳🤩🌊🌇
So excited to explore a new city for a couple of months. Love visiting LA, so why not stay here longer!
As it is hard to leave the Bay Area and say bye to family and friends here, need TELL ME what’s your favorite thing about LA? 👀
Comment below with your best recs for fitness (gyms, classes,communities), food, things to go and tips, party/bar everything is welcomed, just ready to explore, keep building and growing baby!!!!!
✨
All I needed is my girls that really understand, indeed🫶🏽✨
Thank you NOLA for having us, we had such a fun birthday weekend, love catching up with my girlies and making great friends🥹 love this crewwwww💕
We had a BLAST, New Orleans is the most festive vibe I ever been too, great music, great food! 11/10🤩
LEG DAY Essentials - the tips to get the most results out of your leg day! ✨🍑
1️⃣How many leg days per week? I would shoot for 1-2 heavy lifting leg days per week, recovery is very important as muscles recover, recreate and get bigger/ stronger at rest with proper diet (fuel) and sleep
2️⃣How heavy you should I lift?
The number of reps will tell you, always aim to do 8-10 reps per exercise, if you can do more than 10 reps you should go heavier, if you can’t reach 8 reps go lighter
3️⃣ Mindbody connection
Lifting is challenging for muscles so plugging your thoughts with the muscle that is working with positive reinforcement, postitive thoughts, is VITAL to a successful leg day
4️⃣Activations and stretching
Leg day specific warm ups to prepare muscles for heavy lifting are important to maximize results, post workout stretches will prevent soreness, don’t skip these parts
5️⃣ Picking a leg day program
I love to recommend to pick a leg day program with workouts that are designed with continuity, this will give you effective ways to track progress, I love leg days on Peloton with @adrianwilliamsnyc they never disappoint with a great mix of single leg and unilateral movements
More tips and exercises and workouts on my blog in bio💖
The beauty of the grind🫶🏽🌴
Half marathon prep is ON!
Ran 7 miles today😯 even tho I only went for 3 miles. Greatful for these views, weather, really took my run to the next level! 🤍
Half marathon prep article coming in hot on my blog stay tuned🔥
Locked in ❤️🔥
First Ski session ever🎿❄️
Went on a couple of ski trips and never wanted to try looking at all the organization it takes (ski resort passes, the gear), and hearing people fall a lot when first trying (i hate falling idk if it’s because I am tall😫) it was hard for me to get into it but took this weekend to organize it and try it anyway and it was SO WORTH IT. I loved:
🤍 A great workout, a whole set of new skills: the mind and body connection it needs, lower body balance and coordination
🤍sliding is so fun
🤍incredible views on the mountains and valleys
Can’t wait to go back and get good at this and ski with bae next time. 🥰⛷️
Side note: grateful🙏🏽 #skiing #firstskiday #winterwonderland
First ride today in our new Peloton bike, I am so excitedddddddd🎉🚴🏽♀️💖
It was time to upgrade my home workout set up and include this in my daily workout routine. Especially when it came to cardio, I did not always feel like doing cardio in my living room, even pushing myself, the workout did not feel enjoyable anymore,🙁
This is putting a smile back on my face and making me all excited to set new goals, and train for them again🤩
Working from home has negatively impacted my fitness as I have been feeling the consequences of not moving enough during the day (back pain, bloat, low energy levels) so this is an opportunity to meet daily moving goals while being at home.
Switching up the fitness routine and staying excited is ESSENTIAL to staying on top of your fitness, invest in what you need, invest in yourself and get things done for you!💯
More on all of this later in my blog in the next few days, for now just enjoying the rides ✨💖💨
Life Lately Dump
✨👩🏽💻💸🏋🏽♀️💖🕺🏽🎄⚖️💨
Big Champ Energy at the Warriors game with my team. 💯💍🏀
@kinefa @kamau_cd
Fun fact: my mom (ex pro baller) and I use to wake up in the middle of the night to watch the NBA finals so this is so special to us! 🔥😍
Fav memories from this weekend in Yosemite.
🤍Watched the sunrise on moutains
🤍 5 miles hike to Vernal falls
🤍 swimming in the lake
💖precious moments with my love and family
#yosemitenationalpark #visityosemite
It don’t matter imma shine🔆
Been reppin the greens🥦
DANCING FOR CARDIO 💓 - @lentinalum called for the #sungbachallenge and I responded!!! I loved the moves as soon as I saw this challenge and I wanted to participate! Some moves were challenging asf and it was very cardio / coordination to complete this 1 min dance challenge perfectly so props to you for creating this choreo I had so much fun learning it is not perfect but it broke a great sweat and that’s all I wanted! I want more of those !!!!!
Lately my cardio routine has been compromised by multiple factors, 1) I am bored out of my routine, 2) I haven’t been motivated to run or do anything outdoors because it’s cold af in SF 3)I don’t want to return to run on a treadmill at the gym unless it is a peloton treadmill 🫠). So I have been trying dance for cardio lately, I love that dancing offers great cardio and great skills that are:
- increased aerobic fitness and muscle tone and strength
- better coordination, agility and flexibility
- improved balance and spatial awareness
Just feeling the vibes, moving to the rhythm of the music are good for the soul. Dancing brings happiness to a basic aSS day and really makes it better.
I challenge you guys to do this #sungbachallenge with the original choreo by @lentinalum yay🫶🏽💃🏽
👙the secret to the bikini body:
🤍 I have a consistent workout routine all year round
🤍 I clean eat 80% of the days in the year (Clean eating e-book coming out soon)
🤍I spend energy on what provides me energy: my work (I love my jobs and projects), my love, my family
🤍 I STAY CONSISTENT AT ALL THE ABOVE
That way I look good and feel good all year round. #fitgirl
🔥Full body for the weekend
💖Like and save for your next workout 💖
Back to work in between summer vacations! Try this fun circuit, fat burning and toning full body movements. Do 30 seconds on each of the 6 movements for 2 or 3 rounds resting 1 minutes between rounds. Add weights for more intensity and challenge.
I love training full body it just makes you feel so strong and it’s a gray sweat session
💓2 to 3 sets of 30 seconds on each side
💓1 minutes rest between sets
💓take a breather when needed between exercises
Follow me on Tik Tok @rosemotivates for more workouts
Sisters vaca dump -
Loved having my sisters for 2 weeks, we did so much, lots of memories I am so so happy and lucky to have you two @dioloxo @csow_ 🤍🤍🤍 I love seeing myself through you, your life adventures, and vice versa. So happy you came and loved my vacation life here in California. A first time to many inchallah! I love our relationships, our unbreakable bond and I pray we live long together. I live for you both. Loveeeeeeeee
Until next time mes chéries. 💓
#sisterssow #sisterssisters #selecta #fautquejlachoppe #ravagé #cestdangereux #yasssss
This the blessed/ thriving/ in abundance phase of my life ✨
Love, family and paradise: Hawaii was a dream💖
Mermaid living in Hawaii🌺🐚
💖👙Upper body summer essentials moves
While you worked all year balancing cardio and strength training (right?!) to build toned arms, a defined back and snatched waist, here are some great exercises to keep muscle mass where it matters as the summer vacations arrive, our routine will be disturbed so I wanted to share my summer upper body toning must keep!
I honestly can’t wait to see all summer bodies revealed👀 I don’t know if it is body positive or not, I don’t really care I wanna see who worked and who did not, and can’t wait to boost and congratulate period!🤗
#happysummer #summerworkouts #workoutsreels
Warrior babessss💙💛💙 back in our home court to wrap these finals up (if the Warriors decide to play with Curry🥹)
LET’S GO!!! #nbafinals #dubnation🏀
🫶🏽May was gr8 #reelssanfrancisco
Working out or keeping your diet on track what is the hardest for you ?! Let me know in the comments 💛
When you start a fitness journey I know working out consistently seems hard part! Fit girls seem disciplined asf (we are!!!) But trust me eating clean, according to your goal is the hardest!!! Going to the gym is fun, dressing up for working out is cute, sweating feels amazing and feeling the muscle pump is just priceless🤩
Eating accordingly to your goal is one thing to figure out (caloric and macro needs), but then meal planning, grocery shopping, cooking consistently to eat varied meals is a real challenge🥵 for me because it feels like I am meal prepping all day, cutting veggies all day, drinking water all day, be careful not to eat too much all day, be careful not to eat too less all day, no this is real real work
Today I don’t have any tips for this because there is multiple ways to stay on track but the message is, working out is the fun part, maintaining a clean and varied diet for your goal is hard, it goes with ups and downs, some weeks you’re into cooking, some other weeks you absolutely don’t feel like it, sometimes you can’t afford it or find your way to the grocery store. It takes months to figure meal prep organization works for you, your time, budget and goals but today I want to encourage you to figure it out!!! Do your research, try things because ultimately diet is the key to reach all fitness goals and be healthy it’s a forever work in progress!
💖💖💖
2 STRONG WOMEN TRAINING TO GET STRONGER physically and mentally💖💪🏽👯♀️
👋🏽Farewell to my favorite client for the past 3 months Manuella @mmdb16 , we are going to miss you so much at @allaround_sf !!!
💎You are the true definition of hard work, dedication and drive: you came with GOALS ( she said body fat under 14% OK!), and it was such a great challenge for me as a trainer because it was the first time that I trained someone who is actually more experienced than I am at exercise, because yes years of exercise count as experience!!! 💪🏽 but we both took up this challenge and you showed up every week to work, we moved through different work phases and focus and we got closer and closer to your goal and I am so happy I have witnessed your incredible progression
💎Thank you for your trust, motivation and hard work because that is the thing, us trainers can only design a program but it is you clients who have to do 100% of the workout, with 100% intensity, 100% focus, and 100% consistency for the results to show up, and that is exactly what Manuella did! WE DID THAT! You are so inspirational, a strong mom, and an amazing woman thank you sooo much for everything 💖💖💖 we wish you the best to you and your family in your new adventures, you’re a 💎 gem and come back soon to workout with me💪🏽
💎I love to meet a women who 1) said what she said, 2) does it and 3) with no excuses> it’s giving GOAAALS‼️
@allaround_sf @rosemotivates
A different type of body built💎
Post-covid glow, we outsideeeee🌷
BBL REMOVAL / SKINNY GIRL JOKES😂😂😂 DROP A 😂 if you laughed!
April was good💅🏾
🌙A chill skincare evening with me and @alixclo 🧖🏽♀️✨
What’s better to end the day than some nighttime SKINCARE, I love to use this precious time to clean and nourish my skin with this super cute Bay area based @alixclo skincare 💗 The smells and the textures of @alixclo products unique ingredients are so soothing and takes you to the nature.
I will start by saying GIRL YOU HAVE TO TAKE OFF THIS MAKE UP, no joke my skin got so much better once I figured out how to effectively clear my skin, and then I start my nourishing treatment with :
✨ CEREMONY Pure radiance oil that is a light face serum packed with antioxidants, polyphenols, and regenerative actives, to brighten complexion, and restore elasticity and radiance, love the smells of fresh berry and sandalwood. I apply a few drops then I do a massage to promote blood flowing until I feel less moisture
then I apply more moisture to make sure my skin feels nourished during my a full 8 hours of sleep I go ahead and apply a good amount of
✨WONDER Repair + Renew Solid Serum, I am obsessed with this texture and smell, it feels so right on the skin and the smell of clary Sage and Anise and its ingredients promote collagen reconstruction to strengthen skin, also to me it is the perfect feel for going to bed, I feel moisture but it is not heavy and doesn’t feel oily, it just feels right
So guys do me and your skin a huge favor and consider trying @alixclo for your skincare rituals, especially if you are from the Bay! I really admire the brand creator as she is a strong woman who formulated these products with such loving and caring intentions to satisfy all skins at all ages. VERY POWERFUL ♡
🌚AND YOU what’s your nighttime skincare routine? Do you guys use toner? Because I don’t and would love to hear about people who do use it to see if I should add it to the routine
Let me know in the comments 💗
Come on a REST DAY with me💖
Rest days are NECESSARY and a priority for your fitness journey and your overall well being, it is during rest and sleep that positive body changes occur (muscle growth, fat lass)
I love to use my rest days to:
🌸 reflect on intention and action which for me means checking in with myself on those days to ensure my actions align with the life I want to lead
🌸prioritizing my mental & physical health through active rest activities, reading, listening to music
🌸treating myself with love and kindness through wellness and beauty routines that support my wellbeing, I took the time to do a longer night time skincare day to discover @alixclo skincare products which I am fascinated by the smell of plants and nature that literally set me up for sleep with the perfect moisture
🌸filling my cup with spending quality time with people who light me up, cooking great foods
🌸making time and effort to get fresh air and explore and take care of my place
🌸managing my “to-dos” to avoid anxiety of overdue or looming tasks
🌝 what’s your favorite rest day activities?
🔥NEVER MISS A MONDAY BABYYY! 🔥
Getting this heart rate up and making sure it’s STUCK. ⬆️
Do this workout with me, take off weights and just do movements if needed:
3 sets of 30-40 sec on each movement count your reps try to beat your own reps on each movement for a good challenge. You got thiiiiis chile👌🏽💗🔥
Cheers to 26✨💗🎰
Creds: @kamau_cd 🎈
G R A T I T U D E ✨ for
- 26 years on this earth
- Family and friends who always make me feel special
- A lover who loves me back and treats me like a princess everyday
- Health and fitness
My 💗 is fulllll
Thanks for all the birthday wishes 🎈
💚TAKE YOUR VITAMINS💚
Hey friends today I wanted to do a little chit chat about vitamins - Micronutrients (or vitamins) are often overlooked but they are major key for a healthy feeling body and mind
I was gifted by @kudogummies with these yummy sweet and sour gummies to boost my immune system, I feel healthier than ever and what a great opportunity to share info about about vitamins
K k k so here is the deal and why it is so important to revise your diet and make sure you mind these tips :
1️⃣ Micronutrients, often referred to as vitamins and minerals, are vital to healthy development, disease prevention, and wellbeing, GLOWING skin, hair, nails (all these things we pray for hahah 💗)
2️⃣ With the exception of vitamin D, micronutrients are not produced in the body and must be derived from the diet. Once again don’t eat just to eat, EAT TO NOURISH your body
3️⃣ EAT THE RAINBOW (see pic 2), make sure your diet is varied and include all colors of the rainbow, vitamins basically reside in veggies and fruits, each color are tied to different and complimentary benefits: are you getting all of the vitamins on the chart???
4️⃣Take supplements but don’t depend on it, it’s a plus on top of having a colorful and nutritious diet
📃Source: ACE personal trainer manual - Jan 2020
Tip: I receive a farmer box once in a while to get out of my comfort zone and discover new fruits and veggies
What’s your fav color of fruit/ veggies: I love reds (berries 🍓) !🌈🌈🌈
🧖🏽♀️SKINCARE & WORKOUTS 🏋🏽♀️
#honestambassador
I received new products from @honest_beauty to talk about my skincare routine after workouts
I follow steps that most dermatologist recommend to do after sweating🥵 If you’re working out in the AM, it makes more sense to apply your products after you’re done sweating, and so products can sit and process most of the daytime.
Working out at home is to be able to properly do my skin care right after. Back in the day I use to go to the gym and of course skip it so my skin never got clear, uneven, regular pimples I was at the edge fr… but also doing no skincare effort or whatsoever so what did I expect lol🤣
1️⃣ I cleanse and exfoliate with oil free cleanser (no make up on my skin during mornings) and a pretty handmade microfiber cloth made by my talented friend @luniversdeb.re it’s actually great to wake my face up
2️⃣ I moisturize and energize with @honest_beauty Honestly Pure Retinyl Serum & Calm, love the radiant and smooth feeling of my skin right after
3️⃣ I get rid of my morning eye puffs 🧴👀with @honest_beauty Calm + Renew Melting Eye Balm love the fresh feeling around my eyes, makes me feel so awake finally
4️⃣I apply some sunscreen to protect my skin from UV rays (did that so late omg Tbh I was part of the ppl who taught that black skin didn’t need sunscreen)
So yeees make sure you at least do step 1, but post workout skincare routine is KEY to my daily glow! 🌟What about you what do you go after workouts for your skin?
Workout in San Diego’s sun🤍
👏🏽Do 3 sets of 12 reps on each movements
#stayactivestayfit #sandiegofitness #fullbodyworkout
Life of the party @thrillersocialclub
👏🏽TAKE IT TO FAILURE👏🏽
⚠️This post is not for beginners, it’s for people who have been working out with proper technique for a couple years
💖Like and save for your next workout 💖
Training to failure or doing AMRAP can have lots of benefits: boosting strength levels, getting the ultimate pump, you create an enormous stimulus for growth.
✅ increases motor unit activation and the secretion of muscle-building hormones, like HGH and testosterone, compared to conventional methods, according to a 2007 Journal of Strength and Conditioning Research study.
✅AMRAP strengthens your mind, too: Without a definitive stopping point, you’ll work harder than you could ever imagine.
Here are some tips to follow for AMRAP
💓use it periodically, it is very fatiguing (do 2 weeks then cool off of it for 2 weeks)
💓Only do 2 sets at most per workout
💓Once your form deteriorates it’s time to stop!
On this workout:
First AMRAP until failure
Finisher until failure
Follow me on Tik Tok @rosemotivates for more workouts
Light and natural beauty shoot by Open Lab Skin @openlabskin ✨
✨ Founded by holistic aesthetician Tati @passonitati and Efrat @alixclo
✨Shot by the talented @natashareneeperspective
🌱Open Lab Skin is a bi-coastal natural skincare line based in Oakland and Miami. They source botanicals, backed by science and centuries of practice. They create unique, potent, and multitasking products that restore skin to its healthiest glow. Their minimalist approach to skincare means they use less products, create less waste, and help you achieve your best skin glow quicker. Their mission is to simplify skincare routines by providing you with powerful skincare, clinically proven ingredients, and multi-functional products.
If you’re into sustainable and natural skincare, I recommend following their journey @openlabskin
🤎Thanks for the opportunity🤎
🔥LEG DAY WARM UP🦵🏽
💖Like and save for your next workout 💖
When you go to weighted lower-body moves cold—or even after a nonspecific warm-up—the muscles you want to engage during those moves aren’t exactly ready to roll. As a result, your body tends to recruit other muscles to complete the exercise, which ends up overworking them which can lead to unbalanced muscles and pain.
You want the legs and glute muscles to be ready for those moves, to perform them efficiently for better gainzzz
💓2 sets of 8 to 10 reps on each side
💓No rest between sets
💓take a breather when needed
Follow me on Tik Tok @rosemotivates for more workouts
Not me stopping LA traffic for perfect pics #hadtooooo 🤍
« Her flaws are perfect for her » - Someone on Twitter
Reminder to take the filters off, they can be so addictive, and dangerous for self confidence, they were thought that way, to keep you more on this IG app, be smarter, stay in reality, love your real self, you’re so pretty in your own way, to whoever needed to hear this.💙
This year I’m practicing using less filters, accepting my flaws, while enhancing my best assets (oh yeah we will keep working on these legs, hair, etc). Who is with me?!
Grateful for 2021💗
Entering 2022 with confidence, smile, and mf style!!! Let’s get it, don’t be afraid to talk about 2022 and what you are planning to do, your goals💗
Drop your 2022 goal in one word or two mine is: Professional growth, what about you? Drop it in the comments and let’s hold eachother accountable
Happy holidays🥰
Traditional December fondue💗 we said cheeeeese!
Happy desert hikers 🏜🥾
From Nantes to San Francisco💗 sisterhood love @acsback
💪🏽UNILATERAL UPPER BODY💪🏽
💖Like and save for your next workout 💖
Add unilateral movements (movements that train one side of the body at the time) to your upper body routine to isolate muscle groups and fix imbalances. It will also help your midline stabilize to keep you upright and balanced. Very rarely are humans considered symmetrical. Because of this, when performing bilateral movements we often overcompensate with one side, leaving us with an imbalance (or imbalances) that can lead to injury. While this imbalance may go relatively unnoticed, add in a unilateral movement and you’ll quickly see which side is more dominant than the other. From there you can adjust to address the issue and work towards better symmetry.
💓3 sets to 6 sets of 30 sec on each movement and each side
💓1 min rest between sets
💓take a breather when needed
So tell me : did you notice having a stronger side on movements ?💪🏽
Follow me on Tik Tok @rosemotivates for more workouts I’ll see you there!
BAY GIRL🤍
Very lit celebrations for Halloween in San Francisco🎃, I was definetely in the spirit, swipe to see our costumes. 🦄🏴☠️
Took a calm walk to Treasure Island and admired the view of the Bay 😍
And une unexpectedly ended the weekend at Outside Lands festival saw two of my fav artists of all time 🥲😍 still can’t believe I was there. J Balvin and Burna Boy absolutely killed it so much talent so happy I got to go
Love the Bay!
🦄🎉🏴☠️💗✨🎵
🍑GLUTE AND LEGS🍑 anotha one!
It’s important to stay consistent with your leg workouts since these large muscles are an integral part of your overall fitness. Plus, it’s easier for your body to adapt to the workouts and develop good habits that will help you to meet your fitness goals.
Strong leg muscles keep your body balanced, which isn’t possible if you focus solely on your upper body.
Try this workout with:
💓3 sets to 6 sets of 30 sec on each movement
💓1 min rest between sets
💓take a breather when needed
Form> everything! Get it💪🏽🔥🍑
Week-end treatssss🤍
Feeling cute in Marin 💙
Feeling red in Mexico 🌶🇲🇽
🍑LOWER BODY BABYYY🦵🏽🍗
Like and save for next time 💗
A 30 minute strength workout with a combinaison of unilateral and bilateral movements (working one side at a time for max burns and promote strength individually on each side).
Respecting workout instructions (rest and activity timings) and focusing on feeling muscle contractions is what grows a 🍑 and sculpts legs!
💓3 sets to 6 sets of 30 sec on each movement
💓1 min rest between sets
💓take a breather when needed
👏🏽Follow me on Tik Tok @rosemotivates for more workouts I’ll see you there!
💓 M E A L I N S P O 💓
🍞🍌Breakfast or snack: banana butter toast with salted caramel sauce
SUMMER IS SO FUN. It is still going but guys I’m done it’s time for me to detox, I stopped worrying a lot about portions and macronutrients proportion, enjoyed lots of bbq’s, fast / street foods, treats, juices, so kinda feel it now I feel very bloated, less energized🥴 & a little fatter here and there so for me it’s time to get back on track so I wanted to share some tips on what I’m planning on doing nutrition wise:
1️⃣Re- proportion my macros ⚖️ (35% protein. , 35% veggies/fruits, 20% complex carbs, 15% healthy fats)
2️⃣ Track on 3 first days 📊 how I’m doing notting portions goals
3️⃣Get the control back on my fluids 💧making sure it’s only water, smoothie, coffee or tea and drink lots lots of water
4️⃣ Get back on a good sleep 💤schedule
How is the summer going for you?
My dad takes good pics he said: it’s not you, it’s me 😂
💦HIIT CARDIO💦
Don’t compare your fitness to anyone, stay in your own lane and fight to get better than yesterday👏🏽
💓3 sets to 6 sets of 30 sec on each movement
💓1 min rest between sets
💓take a breather when needed
HIIT itttttt!
Follow me on Tik Tok @rosemotivates for more workouts I’ll see you there!
Colors 🛍 #shoppinginsenegal
That other cool beach day ☺️
💪🏽BABY GOT BACK💪🏽 and a perky breast🥰
Chest and Back day at home, especially it is important to strengthen the chest and the back together to promote good posture, prevent back injuries and work on a perky cute breast.
💓3 sets to 6 sets of 30 sec on each movement
💓1 min rest between sets
💓take a breather when needed
Get it guys!
Summer of love❤️🔥
Tabaski 2021 💜 #eidmubarak
💦SAUCY Cardio HIIT 💦
Issa HIIT day everyday at home, especially before the Eid holiday, we bout to be eating making some room in my stomach for the plates😂
💓3 sets to 6 sets of 30 sec on each movement
💓1 min rest between sets
💓take a breather when needed
Follow my tik tok for workout details @rosemotivates
High intensity I said, the more you give the more you get - Get it!💪🏽
Coaching @rosemotivates for PULSE BASKETBALL CAMP! @pulseafrica.sfe 💓 we here go !!! 2 weeks to grow and improve all together
So happy to be training a group of young women! Fitness is the base of every sport and I’m glad to be sharing my experience especially in such a great special project. Basketball is my sport of heart, glad to also share 13 years of playing experience into basketball coaching!
💪🏽Fit Warm up:
💓Dynamic stretching
💓Bodyweight strength and power
🏀Basketball work:
💓Agility fundamentals
💓Footwork attacking the basket
💓 1vs1 work
Blessed to do this experience 👏🏽✔️
Soulmates in Somone💙
I belong here forever❤️
💦Workout time: Full body HIIT💦
Issa HIIT day on this Monday, doing lots of hits on vacation.Training less so doing more high impact and intensity workouts mixing cardio and strength!
💓3 sets of 15 reps on each movement
💓1 min rest between sets
💓take a breather when needed
High intensity I said, the more you give the more you get - Get it!💪🏽
Follow me on Tik Tok @rosemotivates for more workouts I’ll see you there!
Fine girl summer activities 💦
The colorful streets of Gorée Island. 🌸
Pure happiness 💗
🌴MY BACKYARD GYM🌴 I love me a colorful set up❤️ the grind can now normally resume in my backyard.
I got workout material from @decathlon.sn they the plug everywhere I go! It gets expensive very fast to do monthly gym memberships in Senegal so I recommend getting free weights, workout bands, a jump rope, and get active with my library of workouts on Tik Tok or your fav workout app @onepeloton 🥰👍🏽
Working out is always my priority everywhere I go I make sure I’m set for greatness! I hope this inspires you in case you were debating going to the gym or doing home workouts. I loved going to the gym while I was in France such a vibe!!!! I didn’t have space at my house to train really so it worked out so well. Now that I’m in Senegal i have plenty of space. Do what works for you and for the moment 💗 and get it !!!! No excuses!
Good hair day in Senegal #senegalesebraids #visitsenegal🇸🇳
By @lanacelleboutiquespa merci💗
Slowly turning back into a gym babe🧡😛
#sweaty #upperbodyday #gymselfie💪
Never miss a Monday baby!!! Make sure you get your workout in today👏🏽
❤️Like and save this core workout❤️
Do 3 sets of 30 sec (on each side if it applies)❤️ get ittttt
It’s the Emmanuelle chair for me
💚Cheers to going home after 1.8 years💚
See you later SF😘
3 weeks in Paris
5 weeks in Senegal
Guys I’m soooo excited to come to my 2 homes this summer, I never meant to stay in San Francisco so long without visiting home but COVID🤣. Nah it’s been tough but so happy to finish au pairing.
Being an au pair was a hidden blessing. Never thought I’d make it this far with kids at first haha. Did a rematch, extension, lived with 3 host families, had great experiences with each one but my last one of course stays in my heart because I truly connected with my host family (like really the whole family🥰) and my favorite little host kid
Beyond the au pair job, I had the opportunity to become a personal trainer, online train clients, launch my outdoor kids camp during Covid, which then transitioned to an after school outdoor camp. So amazing working with the funniest group of kids in the heart of San Francisco, can’t wait to present next school year’s offer
Preparing a summer challenge for July 1st - stay tuned in the meantime it’s to press ⏸PAUSE⏸ for a little and focus on reconnecting with my family and people!
Thankful for everything and everyone I met through this au pair experience! Starting an actual Q&A on my story to answer questions about the au pair while I’m bored in the airport☺️💗
Side note : come on tricepppppp🦾😂 gains right there!
💚MATCHA LATTE FOR THE WIN💚
Hey friends today I wanted to do a little talk about @Starbucks - or other coffee shop ☕️ drinks coffee & tea that are high in dairy (lots of fat), and sugar (that bad useless sugar)👎🏽 and ways to make guilt-free 👍🏽
Drinking regular coffeeshop drinks everyday can really be the reason why you’re not seeing results. A small Starbucks drink can go up to 800 calories (2 of my meals basically in one small drink CRAZY right) - that’s literally what they sell us, and what we buy
Thanks to modifying my drinks, I am actually able to enjoy Starbucks in moderation, following these tips:
1️⃣ Choose your milk. Go for non- dairy options (coconut, soy milk) or low fat milk
2️⃣ Swap your syrup : ask for sugar free syrup and ask for 1 pump max
3️⃣ Skip the whipped cream (you don’t need whipped cream every day like are you 6? Get yourself together please)
4️⃣ Reduce drink size : less drink less stuff to worry about stick to the medium size
5️⃣ NO EXTRA SUGAR : if you have to add make sure you choose stevia or free calorie sweetener
There’s always ways to enjoy what you like with compromise and modifications. Even with these tips Coffee shop drinks should remain a treat as modified sugar is still sugar and that should still be consumed in moderation👌🏽👆🏽
What’s your fav drink at Starbucks? Give me all the inspos💚
White water rafting with the brothers last weekend, A BLAST! 😂 and a good workout : highly recommend!🚣♂️🏞
🔥LEGS AND BOOTY🔥
💖Like and save for your next workout 💖
The question “how often do you hit legs” is one I get often! Personally I train 5 times a week, I do 1 lower body workout but that doesn’t mean that that’s a magic number for you. There’s many factors that can go into this..
✔️how intense your training is, I train at a moderate intensity (keeping it cute but still challenging enough to progress).
✔️ how well are you recovering, I recover fast now from workouts but 2 years ago I’d need a day or two between workouts.
✔️your physique goals, I did set unrealistic goals at the beginning, which was very demotivating! Go off how YOUR body is responding, have a plan, do the work and worry about results later is my best advice!🙃
⏱Work : 1 minutes sec (switch sides at 30 sec if it applies)
⏱Rest between movements : 0 to 10 sec
📄Rounds : 3 to 5 rounds
✋🏽Rest between rounds : 30 sec MAX
Let me know if you give this workout a go in the comments 👏🏽 WORK ITTTTT!
💓 M E A L I N S P O 💓
Sweet chili turkey, green beans and quinoa bowl 😍
Recipe to link on my story!
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Great reminder for this week! 80/20 RULE 🙌🏽
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🔥 If you are having trouble with losing weight, bloating or stubborn fat, tune in into my summer challenge this summer I will be teaching the 80/20 diet method to my challengers!
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My diet is not perfect, in fact it’s absolute trash 20% of the time (during weekends I eat fast foods, drink soda, and have treats)🍰 🍭🍪 and in moderation tho. It has been endorsed by diet after diet - that to see results you have to stick to the strict rules with no end in sight.
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This approach often fails because it doesn’t create a sustainable, balanced lifestyle. And, it often creates a ‘yo-yo’ effect where you diet harder and cheat 🍩🥐 harder.
This is where the 80/20 rule comes into play. 80% of your diet should be primarily “whole food” based (lean proteins, vegetables, complex carbs, healthy fats). The other 20% can be ‘treat’ foods you enjoy 😋 IN MODERATON
The key to dieting is to find something that works best for you and your lifestyle. Calories in vs calories out is still the #1 priority for weight loss. 💪🏽💪🏽
💛Amazon try on haul - SUMMER FITS💛
Needed to renew all my workout fits for the
summer needed just some new new to keep me, I was tired of my Nike spandex from 2 years ago HA! It was that time you feel me
@amazon the plug, links in story🖇
I love the colors, the shapes, the fabric is strong AF, my (generous) breast is supported like I can jump and everything. Supporting my breast has always been my biggest struggle when looking for a workout outfit so I’m glad I can finally have access to affordable sports bras like every women. The shorts are squat/ deadlift proof too. We onnnn this summer 👏🏽💪🏽
What’s your fav color? Tell me in the comments🥰
Woke up like this🦄
No make up - sunbathing after my workout💗
Today I woke feeling blessed. Big project of the week is building workouts for this summer’s challenge! So excited to be building my own workout programs on my very own workout app. Dang it it’s exciting!, it took forever to get to this point!🥺🎉
And by the way look at that shape 💪🏽, did I do that?! YES, I’m enjoying the fittest years of my life, it’s such a blessing to be so healthy and so in touch with my body and mental health.
💪🏽Registration for the summer challenge (aka opportunity to start a fresh fitness journey with me) is opening up soon. More details will come💗
Shorts : @target
🏋🏽♀️Workout time: Leg day 🏋🏽♀️
Perfect workout for getting lean legs 🦵and a round booty🍑
💓Created a tik Tok page dedicated to workouts exclusively @rosemotivates let’s follow each
Drop your Tik Tok name in the comments and I’ll see you there!
Back to the office post covid like - @thevaultc
💗Friday feeling💗Get up, show up and get it done👏🏽
On the workouts.
On your business.
On yourself.
On the things you truly want to grow.
It boils down to consistency and reps. Not all days it feels like rainbows and mf butterflies. Those days, however, matter the most.
When shits really hard and you show up anyway.
Stop relying on the day to bring you energy, you choose the energy you bring to each day.
#letsfuckineat #Iknowthatsright #yourdayyourchoice
💓 M E A L I N S P O 💓
🥦Veggie🥦
Salsa verde and black beans enchiladas 😍
Recipe on : Hellofresh.com
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🔥😭You’re NOT Losing Fat: why😭🔥
Struggling to make progress with fat loss? Fat loss is weight loss process.
0️⃣YOU’RE EATING TOO MUCH RIGHT NOW FOR HOW YOU MOVE. No cap this is the base of the base of weight loss. Eat the same move more, or move the same eat less. It’s all about energy balance
Consider taking a look at some of these areas that indirectly influence energy balance…they just might be the reason why
1️⃣First off, if you’re choosing to loose weight, sh*t takes time, you’re really in a journey, on some marathons prep type ish. You didn’t gain all the extra weight overnight or in 3 weeks so realize that you will not lose it overnight or in 3 weeks either. It’s hilarious how clients gain weight from years and years when I read their storyline and then they ask if I can make them loose it all in 2 months AHHHHHH🤣 I educate and then I’ll let them reconsider bc this is a big ass life commitment otherwise they start something they weren’t mentally prepared for, it’s the recipe for failure for both of us and I don’t have tiiiiime💪🏽 (ofc I fail but not like this anymore)
2️⃣Some of the common reasons of not getting there might be poor sleeping habits, poor hydration status, and not eating enough protein, an unknown health condition, hormones, and there’s a lot more
3️⃣You’re overdoing your things such cardio, salads, and neglecting other important things (like resistance training and adequate protein intake)? More isn’t always the option
4️⃣Are you aware of your caloric intake? Calories is how we measure each food, if you don’t like that word choose a different one but you’re still going to have to count🤣 (a client told me I hate the word « calories » lol). Don’t forget to count, beverages and condiment choices, sauces? Sometimes the devil hides there. A period of tracking your food intake can be a good wake up call
If you have not been progressing, take a step back and re-evaluate your game plan. Are you struggling with this subject, let’s boost each other in the comments 💗 tough coach love notes by coach Rosemotivates
Bliss🤍
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