One last vacay before the school year starts? This workout can travel with you!
** SAVE this post to use on your vacay and let me know in the comments below if you have any questions!
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Tips, advice, and suggestions for Exercise, Nutrition and Motivation for a Healthy Life from Boost! Owned and operated by Jessica Davis, NASM certified personal trainer. Check us out on Twitter @jessdavis_dfw and Instagram @boostfitness too.
Operating as usual
One last vacay before the school year starts? This workout can travel with you!
I’m running specials for new personal training clients right now. Message me for more info and to setup a free consult session!
A super challenging tempo to help buildup push-up strength and endurance.
- Ways to make this easier or harder in the video, don’t hurt yourself working at a level your body is not prepared for!
- Save this video and let me know in the comments-have you ever used this tempo in your workouts?
I made this bowl for lunch a couple times this week. Super easy to throw together after I cooked the meatballs-which I’ve also been snacking on cold between meals.
One of my favorite core moves-I can always feel this one in my obliques the next day!
Don’t worry if you can’t reach your knee all the way to your elbow, just go as far as your flexibility allows you.
* Save this post for your next ab session and let me know if you have any questions in the comments!
While in Florida a while back I had this incredible burrata salad that I legit have never stopped thinking about. It was that good. I finally decided to recreate it and even though it’s not an exact replica, this is close and it is soooo crave worthy.
- I used mozzarella pearls instead of the burrata bc they are easier.
- Then I chopped up pistachios, dill, basil and threw all that on top of the tomato and mozz.
- Lastly I drizzled pesto and balsamic glaze over it.
You won’t want to share this it’s so good 😍😍
Workout done, ready for the weekend. This is your reminder that we all have rolls, pooches and cellulite, and our bodies are still worthy of love. Perfect only exists with an IF filter. F**k that. Love your uniqueness, love the ability to move, love yourself. Healthy looks different for everyone. 💗✌️😘
Finally got around to making ’s creamy shrimp pasta and it was HEAVEN. So satisfying. Highly recommend. I had leftover kale in the fridge so I swapped that out for the spinach. I also kinda eyeballed the recipe to make for one person and still had a ton for delicious leftovers 😍
Here’s a for you this week/ add this push-up/Jack combo into your workout and see how many reps you can do for 4 sets.
*Save this post and tag a friend you want to do this challenge with you and let me know in the comments how you did!
Static Lunges: Great for working on lunge form and ankle stabilization. Why are those two things important? They help prevent injury! Proper form also helps you get the most work out of your muscles during an exercise.
*Aim for 10-16 reps each side and hold dumbbells at your side if this is too easy for you.
**Save this post to add this move to your workouts this week and leave any questions for me in the comments!
While I was in Vancouver I had this really delicious lunch that was really simple-kale and tomatoes with seared tuna, all sautéed with brown butter and capers.
I did a little remake of it tonight for dinner but swapped in shrimp bc I didn’t feel like cooking much. That brown butter is so freaking good with the kale, it makes it feel so indulgent.
Core work that you’ll remember when you laugh the next day! 😂
*This is intense so watch all the way through for regressions and don’t be afraid to make this easier if that’s what your body needs right now!
* Aim for 10-20 reps, 3-4 sets
**Have you ever tried this before? Let me know in the comments and give me any questions you have!
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*The best time to start is now.*
DM me for more info-let’s chat about your goals and set up a free session for you to see if I’m a good fit.
*For 13 years I’ve been working with clients with all different fitness levels and goals.
I incorporate targeted exercises to correct muscle imbalance to every program, helping you stay injury free and perform better.
We will work in a smart progressive way that builds from your current fitness level and allows you to feel recovered enough for your next workout.
-Every body is different. Let’s work together on a personalized program that works for YOU.
Push The T**h is the name of my new band 🤪
This lunge with band chest pull is great for travel, gets the heart rate up, and tones the arms and legs.
What more could you ask for?!
Well, maybe for immediate results that we don’t have to work for 😂
We can dream, right?!
Let’s talk about the All-or-Nothing mentality.
- It will never let you reach your goals -
* Long term are reached through consistency.
** Consistency comes on those days when you don’t have your regular amount of workout time, or you’re too tired to cook, or you forgot your running sports bra at home.
*** Instead of saying, “Ah, screw it”, you must think what else can I do? Can I get in a shorter workout with less rest in between exercises, can I pick up healthy food to-go, can I get in a walk since I can’t run?
That’s where consistency comes from friends. And CONSISTENCY = LONG TERM RESULTS.
Such an easy meal it’s ridiculous. Ready in under 10 minutes.
-Quick cook microwave quinoa
-Chop up some veggies, mozzarella and olives
-Drizzle with dressing or lemon and olive oil
Shorter workout today? This move packs a lot of punch- gets the heart rate up, tines the b***y and the shoulders.
Combo moves like this are great for getting more done when you have less time.
-Aim for 12-16 reps and keep the pace moderately high.
** Questions on this move? Leave them in the comments!
Work on both your triceps and chest with this extension/fly combo.
- I’m using 10’s here but you can start lighter or heavier depending on your current fitness level and goal.
- Aim for 16-20 reps total, 3-4 sets.
Questions about this move? Leave them in the comments!
My favorite and also my most hated lunge variation at the same time. Ooh baby this is a tough one.
- Do this without weight if you need to make it easier
- Aim for 6-12 reps each side and 2-3 sets.
Drop any questions you have in the comments!!!
I like to skip the intense workout and go for gentle movement at the end of the week so I can head into the next week feeling relaxed. So a long walk today was perfect, especially because I got to do it with 💗💗
What do you do to get relaxed and feel ready for the new week?!
Considering this the beginning of Spring dress season even though I wore a little springy skirt a couple weeks ago. That was a skirt so it doesn’t count. 😉 🌺🌷🌺🌷
Not the best pic because it’s such a simple lunch, but it’s so good. I made chicken burgers with spinach, red onion and feta and then just threw together a quick hearts of palm and avocado salad with lemon and evoo. Skipped the bun bc I know I’m having a heavy dinner and wasn’t feeling super hungry right now.
This is one of my very favorite combo exercises because you can really FEEL your core working to stabilize you when you lower your arms into the fly.
As I’m for 12-20 reps total reps with 5-10lbs I’d you’re a newbie, 15lbs or higher if you’re not.
Fun Fact: You’re not going to be great at every new exercise you try!
Stop being so hard on yourself.
Let things challenge you and don’t stop working at them.
Your muscles and fitness improve from challenge!
There are a gazillion things that I adore about my Callie from 14 years with her. The moments I will always love the most are when she’s napping so peacefully that it distracts me from my chores so I can come cuddle with her. 💗
-After every 2 strength training exercises you do, add a set of 10 Plank Jack shoulder taps after.
**Let me know in the comments if you got this! 🔥
It’s finally Friday!
What are you planning for your ?!
- Can you play around with different equipment equipment or take a class you don’t have the time to during the week? Or can you take your workout outdoors?
The weekend is a great time to incorporate more fun into your workouts!
If you were following my stories yesterday you saw my post on the benefits of back exercises.
This one is great and can be done at home on the floor or at the gym on a bench.
-if you’re using a bench put one knee on the bench with your other leg standing right beside the bench, keep your back flat.
-to focus on your back more, skip the Tricep kickback here and increase your weight.
Gal from Texas. Facial hives from Texas pollen. ☠️
Kettlebell, dumbbell, water bottle, small dog… What are you lifting with today? 😜😂
After sitting at a desk all day or a hard workout, take a few minutes to stretch those hips. Tight hips don’t just affect your form, they can contribute to low back pain too.
On vacation and need a workout you can do from your hotel room?
Don’t forget to pack those workout bands?
-Most cable exercises you do at the gym can also be done with a band and limited space.
* ALWAYS make sure you secure the band to something sturdy so you don’t wind up a gymfail vid on IG 😜
It’s getting a bit warmer outside, shorter sleeves call for more upper body work, yes?
-Hit the chest and triceps with this exercise AND strengthen the core of you do it on a stability ball like I am here.
- Starting out or working on leaning up:
*Aim for 12-20 reps with 8-20lbs
- Working on building size:
*Aim for 8-12 reps with 30-50lbs (can use a Kettlebell to make grip easier)
*** AS ALWAYS THESE WEIGHTS AND ARE JUST SUGGESTIONS!
- I want you to think about if you need to raise or lower weight and reps based off your own current fitness level.
- If you have questions or need help let me know in the comments!
My Top 3 Things That Make a Salad Great
1- A healthy fat like avocado
2- Something crunchy like pumpkin seeds
3- Something tart like lemon Dijon dressing.
* Let me know in the comments what makes a happy salad for you!
Love this old vid of a client-the exercise she’s doing here is such a great finisher for triceps or an upper body day! It burns out those arms and core and you’ll be thinking about it when you wash your hair the next day 😂😂
- Do 16-20 reps each leg
*** Save this post abs let me know in the comments if you have any questions!
Tight hammies and tired but I
Got that workout in!
I love doing this exercise with a dumbbell rather than a band because gripping the db behind the knee starts the movement with a contracted hammy and glute for extra time under tension. 🔥🔥
** Save this post and let me know in the comments- Are you team band or dumbbell?!
A very easy and gentle core exercise that’s great for warming up before strength training. But it’s also intense! This creates deep tension and you can FEEL your core bracing.
- Aim for 3-5 reps and 2 rounds.
* SAVE THIS POST and let me know what you think of this exercise after you do it!
Finally made halibut with salsa verde and grapefruit.
So easy and fresh, this one is going into my go-to recipe tab for quick !
** The store didn’t have any halibut left (how does that happen?!) so I swapped in some pretty Mahi Mahi, and I roasted some asparagus while cooking the fish. Slathered that in the salsa verde too. 💯
AND I was too lazy to chop the herbs so I put them in a bowl and kept cutting them with kitchen shears like a toddler. 😂🤷♀️
* PLANK FORM TIPS *
Also note, your neck should always be in a neutral position for EVERY exercise you do to prevent strain and injury.
- I want to know: What’s the hardest part of doing planks for you?
This is a tough an exercise that I just recently put back into my again.
- I show ya a couple of regressions in the video in case the full move is currently too tough for you. -
* Save this post and let me know in the comments if you’ve ever tried this exercise before!
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