Michelle Quijano’s Post

A Beautiful Chaotic Mess (But we move huns) 💪😅 Let’s be real—mum life is basically one long game of “What did I forget this time?” Whether it’s the washing, the snacks, or gasp a tiny human, it’s a chaotic, constantly. BUT… guess what? Your health and fitness goals can still fit right into that glorious mess! So what if your “workout” today is chasing a mini human who’s suddenly decided pants are optional? And yeah, maybe your healthy snack got eaten by the baby (classic), but hey—you’re trying! And trying is basically winning, right? Forget perfect meal prep or gym selfies with flawless lighting. We’re talking squats while picking up toys, dancing like a looney inbtween sets, 9pm workouts once kids are finally asleep, and occasionally remembering that veggies exist. Progress is progress, my friend. So, here’s to embracing the madness! Just remember: if you showed up, even a little, you’re already ahead of the game. Keep it fun, keep it messy, and let’s chaos our way to those goals, one disaster at a time. 🙌✨ #jwpt #selfcare #fitness #weightloss #thriveonline #growth #health #motivation #selflove #fitfam

Here's how the challenge will look to you. It started today so come on and join us to get fit and feel great. I'm so excited to get my energy back after Christmas. Link in comments. ⚡⚡⚡ “It’s Time For You” 28-Day Cardio Challenge in 20 Mins Starting Today With Christmas behind us and routines back in place, you may find yourself feeling a bit drained and out of sorts after the festive season. It’s now time for you, right? Don’t worry—this challenge is designed to help you regain your momentum just in time for Spring, which is actually just around the corner! 🥳 These daily 20-minute workouts will elevate your energy, boost your endorphin levels, support weight loss, tone your muscles, and improve your heart health. If you rise to the challenge and complete all 28 days, you’ll emerge feeling fantastic and better than ever. There will be a series of Interval Training workouts, with or without light weights. All exercises will offer safer back and neck, and low impact options to suit all levels. Schedule: • Join me live at 6:30 AM, Monday to Friday, and at 8:00 AM on weekends. • All workouts will be available on catch-up until 16th February – so an extra week if you miss any. #getfit #intervaltraining #fitnessmotivation

This is what I would've done different if I was new to the gym: 1️⃣ I used to try and lift every day. As a dad and business owner, I kept quitting. Start with a simple 3-day split. 2️⃣ I used to lift as heavy as I could. Focus on technique and control instead. 3️⃣ I used to switch programs every couple of weeks. Stick with a program for at least 90 days. 4️⃣ I used to avoid cardio like the plague. Build a solid conditioning base. 5️⃣ I spent too much time warming up instead of working out. If you want a free nutrition guide or a 3-day workout program for busy people, click the link in my bio! 🦾 #FitnessForBeginners #BeginnerWorkouts #GymTips #HealthyLiving #WorkoutMotivation

2025… OUT: Feeding your superiority with jokes about how empty the gym will be in two weeks 👎 IN: Minding your business about others’ self improvement 👍 In 2018 I lost 50lbs (that’s 3.5 stone for the Brits). I started the gym as a “resolutioner” and fell in love with the benefits, the community, and the escape I found there. I started to change my eating habits that January too. What I didn’t need starting out: -the co-worker who told me my lunch looked like cat food 🧐 -a colleague smugly reminding me that “fruit is full of sugar” (besides, it’s not full of sugar, it has sugars) 🫠 -jokes on social media about the flood of people starting out in the gym and how inconvenient that is for everyone else. I’m seeing some here on LI and I’m rolling my eyes. We all start somewhere. If you’re beginning a health journey and you’re using the fresh start a new year presents, ignore the doubters and remember if things don’t go 100% to plan you don’t have to wait until next year to try again or keep going. And if you don’t believe in New Year’s resolutions, that’s okay too - just don’t mock effort, and remember your first day in the gym 😉 #newyearsresolutions #fitness #healthjourney #dobetter

20kg down in 12 months. Not by being perfect. Not by cutting out everything fun. Just by showing up, 4–5 times a week, and working hard when it counted. This member (you know who you are 💪) had stretches of being more dialled in – less booze, tighter nutrition. And other times were they were more relaxed. But the one thing that didn’t change over the weeks and months was consistency. Results like this aren’t always smooth sailing. Some weeks feel great, and others, you wonder if anything’s happening. But give it time, and the work stacks up. We don’t blanket recommend body comp scans to all our Challengers and Members — they’re not the right fit for everyone, and every point in their fitness journey. But when you’ve got a clear focus and want to track progress, they can be a really useful tool (and InBody are the best, in our opinion). If nothing else, this shows what happens when you stick with it. No quick fixes. No magic formulas. Just effort, repeated. #madetomeasure #strengthstartshere #fitnessjourney #realresults

Want a smart, healthy, happy kid? Start here. 1. Movement. Enroll them in sports.   Running. Jumping. Every direction.   Strengthen those bones, boost endorphins.   Build habits they will carry for life. 2. Cardio and weights.   Yes, kids can lift weights.   Yes, they should do cardio.   Brains need bodies in motion. Exercise improves cognition and strength.  3. Nature time.  Camping, hiking, mud.   It clears the mind, lowers stress.   Kids need real adventures, not screens. 4. Kitchen.  Teach cooking to kids. Make it fun.   Show how food fuels them.   Give them power to choose health. 5. Prioritize sleep.   Don’t push kids to exhaustion.   Never let “study time” steal sleep.   There is no alternative to a good sleep. The knowledge of a healthy lifestyle is the best inheritance you can give to your kids. #health #fitness #kids #children #exercise #parents #parenting

Why do so many people still believe you need the gym to lose weight. In fact, it might come as a surprise to learn my clients who don't train get better weight loss results than those that do. Others quit the gym after they join our program. Those who exercise often try to counteract bad eating habits and a lack of activity with workouts. Hardworkout can then lead to more sedentary behaviour and a justification to eat more and eat more junk. It can become a vicious cycle. Now I'm not saying gyms are useless. However, people who aren't in the gym have an incorrect assumption that just by going to the gym they'll lose weight. Others who are in the gym are often out of shape. But exercise alone even in the absence of weight loss is healthy and good for your mind and body Follow ▶️ #TheActualizedMuslimManProject and become the best you can be. #EndMuslimMediocrity #FitDadLifeMastery

The December period for me is about training for enjoyment… You’ll tend to find things are a lot more relaxed around December with foods, but the way I see it is to keep fuelling performance within these sessions through whole foods, whilst enjoying those guilty pleasures at the weekend… Strong, powerful, fit & pain free are the things that are the most important to me at the moment, and after sticking to a bodybuilding style routine for a good few years, I wanted to bring some of my old loves back into play… Day 1) Power & Mobility - some olympic lifts, dynamic movements & plyometrics… Day 2) Upper Body Hypertrophy - focused on muscle gain with large compounds at the start and accessories towards the end… Day 3) Run - keep that fitness up over Christmas… Day 4) Lower Body Hypertrophy - compounds at the start, with TLC on weak and lagging areas like hips and flexors at the end… Day 5) Compounds & Conditioning - a gruelling day with heavy lifts and sled pushes & assault bike… If you like this split, then you’d may aswell like the video… . . . #trainingsplit #fitness #health #businessowner

Why do so many people still believe you need the gym to lose weight? In fact, it might come as a surprise to learn my clients who don't train get better weight loss results than those that do. Others quit the gym after they join our program. Those who exercise often try to counteract bad eating habits and a lack of activity with workouts. Hard workouts can then lead to more sedentary behaviour and a justification to eat more and eat more junk. It can become a vicious cycle. Now I'm not saying gyms are useless. However, people who aren't in the gym have an incorrect assumption that just by going to the gym they'll lose weight. Others who are in the gym are often out of shape. But exercise alone, even in the absence of weight loss is healthy and good for your mind and body Follow ▶️ #TheActualizedMuslimManProject and become the best you can be. #EndMuslimMediocrity #FitDadLifeMastery

🎯 From Effort to Habit: 3 Months, 18kg Down, and a New Routine for Life As we approach the new year, I’ve been reflecting on one of my biggest achievements over the past few months. About 3 months ago, I decided to seriously commit to regular exercise—not as part of a big New Year’s resolution, but simply to be better, healthier, and in control of my routine. At first? It was a total ball ache. Every workout felt like a mountain to climb, and staying consistent wasn’t easy. But here’s the thing: I stuck with it. Research shows it takes 66 days to build a habit, and now, 90 days later, exercise has become just that—a habit. It’s no longer something I have to do; it’s something I enjoy and look forward to. The result? I’ve lost 18kg in these three months. But even more importantly, I’ve gained energy, confidence, and a new sense of discipline that’s spilled into other areas of my life. If there’s one takeaway as we approach 2025, it’s this: habits aren’t built overnight, but they’re worth the effort. Start small, stay consistent, and trust the process. It’s amazing what can happen when you show up every single day. #66Days #Consistency #WeightLossJourney #Habits #Fitness #NewYearMomentum #Azets