FitIt Fitness - Fitness that fits

Certified Personal Training via live video communication, in the comfort of your Home, Outdoors or my location. Certified Strength & Conditioning Coach.

We provide One-on-One and group personal training sessions that are tailored to meet your goals. Your individualized program will be customized with functional training, strength training, plyometrics, core, balance, and injury prevention techniques that will maximize your results.

Operating as usual

04/19/2021

Check out this video if you need relief from lower back pain and stiffness. Hope it helps. Thanks.

https://youtu.be/_Mw8BdvNlUU

#obianenemovement #stretching #stretch #bodybuilding #strengthtraining #strengthandconditioning #personaltrainer #personaltraining #exercise #freeworkout #move #motivation #fitfam #fitnessmotivation

04/08/2021

The jump rope is one of my countless Achilles heels--I don't intend to stop doing it. MOVE.

#obianenemovement #moveyourbody #personaltrainer #personaltraining #mobility #fit #fitfam #fitnessmotivation #jumprope

04/01/2021

#obianenemovement #movement #motivation #fitness #health #wellness #cardio #move #fit #fitfam #fitnessmotivation

[03/29/21]   ..., the Coollie n the Blackman Want to be Freee! free again, White n Indian n Syria Too...Jah never make some from wood nor Stone..."

#ghanaians must stop discriminating against each other!

I hope you try or save for later, this kettlebell unilateral & barbell bilateral front delt #superset πŸ’ͺ🏿πŸ’ͺ🏿πŸ’ͺ🏿

#obianenemovement #shoulders #shoulderworkout #bodybuilding #strenthtraining #strengthandconditioning #personaltraining #personaltrainer #fitnessmotivation #fitfam #freeworkout #ghana #africa

[03/22/21]   Keep stretching!

#obianenemovement #movement #stretch #stretching #strenthtraining #personaltraining #personaltrainer #strengthandconditioning #fitnessmotivation #bodybuilding #move #mobility

03/20/2021
03/17/2021

James is progressing-being consistent. That's wusup, James!πŸ’ͺ🏿πŸ’ͺ🏿πŸ’ͺ🏿

#obianenemovement #movement #motivation #personaltraining #personaltrainer #exercise #wellness #fitness

[03/12/21]   Friday! "...Natty never get weary"; so don't you either. Well, as long as you believe it's that important for your wellbeing and longevity.

Same exercise, two different grips targeting the same primary muscles. Try or save for later.

#obianenemovement #back #lats #move #personaltraining #personaltrainer #strenthtraining #bodybuilding #freeworkout

[03/08/21]   5 #supersets & 10 exercises [#biceps & #triceps ]. Full workout posted here πŸ‘‰πŸΏ https://youtu.be/Y81G9N6wXt4 . Link in bio. I hope you check it out and subscribe. Have a great week!

πŸ’ͺ🏽Standing barbell curls. 4 pyramid sets - 12, 10, 8, 6 reps; superset with Preacher cable curls - 10 - 12 eccentric & reg. reps.
πŸ’ͺ🏽 Pullup curls to failure. 4 sets; superset with standing cable curls - 4 sets, 10 reps.
πŸ’ͺ🏽 Barbell close grip eccentric bench press. 4 pyramid sets -12, 10, 8, 6 reps; superset with Kneeling cable O.H. eccentric tris ext. - 4 sets to failure.
πŸ’ͺ🏽 Cable tris pushdown. 4 sets, 10 reps; superset with Body weight skull crusher - 4 sets, 10 reps.
πŸ’ͺ🏽 Bench dips. 4 sets, 10 reps; superset with D.B behind neck tris ext. 4 sets, 6 reps.

#obianenemovement #personaltraining #personaltrainer #bicepsworkout #tricepsworkout #bodybuilding #strengthtraining #freeworkout #strengthandconditioning

[03/05/21]   πŸ”₯Shoulders!πŸ”₯ Bilateral & Unilateral 4 sets #superset. Try or save for later.

πŸ’ͺ🏽 Kneeling landmine full #shoulders press. #resistanceband hipthrust added to make it more fun.
πŸ’ͺ🏽 #kettlebell hold O.H press.

#obianenemovement #shoulderworkout #bodybuilding #strenthtraining #landmineworkout #strengthandconditioning #personaltrainer #personaltraining #exercise #freeworkout #move #motivation

03/01/2021

Here're two lower body #supersets you can try now, or save for later. Full length video posted on YouTube πŸ‘‰πŸΏhttps://youtu.be/7OrAPB2xxfM

πŸ’ͺ🏿 Bilateral and unilateral movements: Hex/Trap bar #squats & single kettlebell #bulgariansplitsquats .
πŸ’ͺ🏿 Both bilateral movements: #zerchersquats & barbell #hipthrust .

#obianenemovement #legworkout #legday #personaltraining #personaltrainer #freeworkout #strenthtraining #strengthandconditioning

02/26/2021

Its been over a year since #covid_19 hit us; but for those of us still Alive & Kicking, A luta continua! Don't forget to do your eccentric #pushups πŸ’ͺ🏿πŸ’ͺ🏿πŸ’ͺ🏿

#obianenemovement #friday #move #movement #motivation #personaltrainer #personaltraining

02/22/2021

It didn't take Valentina long to notice my "counting skills". She does it herself, correctly, when she enthusiastically joins her mum these days.

That's wusup Valentina & Mili !πŸ’ͺ🏿πŸ’ͺ🏿πŸ’ͺ🏿

#obianenemovement #charitybeginsathome #fitfam #mondaymotivation #personaltrainer #personaltraining #exercise #move

[02/20/21]   My lil sis killing it Straight Outta #ghanaπŸ‡¬πŸ‡­ .

That's wusup, Nuerkie !πŸ’ͺ🏿πŸ’ͺ🏿πŸ’ͺ🏿

#obianenemovement #totalbodyworkout #personaltrainer #personaltraining #exercise #move

[02/18/21]   His first experience with traditional strength training was 6 weeks ago. Your munchkin is doing awesome, Yulia!

That's wusup, James!πŸ’ͺ🏿πŸ’ͺ🏿πŸ’ͺ🏿

#obianenemovement #movement #motivation #fitness #personaltrainer #personaltraining #exercise #strengthtraining #bodybuilding #wellness #move

[02/15/21]   5 sets cardio infused #triset. 20 secs rest between sets. Try or save for later.

Trap bar bent over row - #bilateral . 5 reps.
Cable lat pulldown - #unilateral . 5 reps each.
Jumping jacks - #cardio. 20 secs.

#obianenemovement #personaltrainer #personaltraining #back #weightlifting #backworkout #motivation #fitness #movement #freeworkout #bodybuilding #strengthtraining #strengthandconditioning #cableworkout #mondaymotivation

02/14/2021

Sean trying to explain to me why he wears his pajamas during training. He claims his obliques have been on πŸ”₯ since doing those feet elevated up & down side planks on Thursday, btw.

That's wusup, Sean!πŸ’ͺ🏿πŸ’ͺ🏿πŸ’ͺ🏿

#obianenemovement #movement #motivation #fitness #health #wellness #personaltraining #personaltrainer #exercise

[02/11/21]   Lower-body #unilateral & #bilateral #superset [Hamstrings]. 4 sets; 12, 10, 8, 6, reps. Try or save for later.

πŸ’ͺ🏽DB Bulgarian split squat RDL.
πŸ’ͺ🏽DB heel elevated RDL

#obianenemovement #legworkout #legday #bulgariansplitsquats #strengthtraining #bodybuilding #personaltrainer #personaltraining #freeworkout #hamstrings #strengthandconditioning #motivation #movement #fitnessmotivation #fitfam

[02/08/21]   Unilateral exercises help isolate & correct muscle imbalances, improve balance, utilize core muscles, aid in injury prevention & facilitate rehab. Add them to your routine.

Here's a single DB incline & a 3 - 5 secs eccentric traditional barbell incline bench press #superset . Try or save for later.

#obianenemovement #movement #motivation #fitness #personaltrainer #personaltraining #bodybuilding #strengthtraining #freeworkout #strengthandconditioning #unilateraltraining #chest #chestworkout

02/04/2021

Grab a #kettlebell and try this #fullbodyworkout . Link to full workout is in bio πŸ‘‰πŸΏ https://youtu.be/FrScuACdb1w

Remember to save for later as well.

Total time needed: 20 minutes.
πŸ’ͺ🏽 Kettlebell Side To Side Pushup. 5 sets, 5 reps.
πŸ’ͺ🏽 Kettlebell Squat To Curl + Overhead Press. 5 sets, 5 reps.
πŸ’ͺ🏽 Kettlebell RDL To Upright Row. 5 sets, 5 reps.
πŸ’ͺ🏽 Kettlebell Bentover Row-Alternating. 5 sets, 5 reps.
πŸ’ͺ🏽 Kettlebell Overhead Triceps ext. To Halo. 4 sets, 5 reps.

#obianenemovement #totalbodyworkout #kettlebellworkout #movement #fitnessmotivation #bodybuilding #strengthtraining #strengthandconditioning #circuittraining #personaltrainer #personaltraining #exercise #freeworkout

[02/02/21]   Try or save for later, this #chestday #superset.

πŸ‘‰πŸΏ 5 sets [45 secs rest between sets]
πŸ’ͺ🏿 DB flat bench press. 12, 10, 8, 6, 6.
πŸ’ͺ🏿 Seated cable chest fly. 10 each set.

Note: If your #shoulders & elbows are deteriorating due to years of weight lifting wear & tear, minimize the number of times you do barbell flat bench press-don't go heavy either. Find alternative ways to train your chest. And if you do them right, you won't miss the pump you get from a good flat bench press.

#chestday #obianenemovement #movement #motivation #fitness #health #personaltrainer #personaltraining #exercise #strengthandconditioning #bodybuilding

01/28/2021

That's wusup Lily!πŸ’ͺ🏿πŸ’ͺ🏿πŸ’ͺ🏿 Keep moving.

#obianenemovement #movement #motivation #fitness #health #wellness #personaltraining #personaltrainer #exercise #freeworkout

01/25/2021

20 minute Sandbag Total Body Training for #strength , #endurance , #fatburning , & #cardio . 4 sets, 60 secs rest between sets. Don't go too heavy on the weight.

Link in bio for full workout or
πŸ‘‰πŸΏhttps://youtu.be/BhPenRkx_bw

πŸ’ͺ🏽 Sandbag pushup + pull through. 4 sets, 10 reps.
πŸ’ͺ🏽 Sandbag kneeling overhead triceps ext. 4 sets, 10 reps.
πŸ’ͺ🏽 Sandbag RDL + clean and squat. 4 sets, 10 reps.
πŸ’ͺ🏽 Sandbag biceps curl. 4 sets, 10 reps.
πŸ’ͺ🏽 Sandbag halo + chop. 4 sets, 10 reps.

#mondaymotivation #motivation #fitness #health #circuittraining #trainingathome #freeworkout #obianenemovement #movement #fitfam #sandbagworkout #sandbagtraining #sandbag #personaltraining #personaltrainer

[01/21/21]   πŸ”₯#quads #core #cardio πŸ”₯

Try or save for later, 4 sets of this #legday superset:

πŸ’ͺ🏿Weighted situp to stand
πŸ’ͺ🏿Leg extension

#idontowntherightstothismusic #obianenemovement #movement #motivation #fitness #health #supersets #personaltraining #personaltrainer #legworkout

01/18/2021

New day. New week. Make up an excuse to #move.

That's wusup, Erin!πŸ’ͺ🏿πŸ’ͺ🏿πŸ’ͺ🏿

#motivation #fitness #health #wellness #personaltraining #personaltrainer #exercise #mondaymotivation #obianenemovement #justmove #train

01/11/2021

Try or save for later, this 20 min low-impact AMRAP [As Many Reps As Possible] style bodyweight #circuitworkout . Remember, form is important but it doesn't have to be perfect.

Full workout is posted to YouTube for reference. Link in bio πŸ‘‰πŸΏhttps://youtu.be/IH8bP4o3yHI

πŸ’ͺ🏽 Glute bridge + leg curl.
πŸ’ͺ🏽 I to modified/knee pushup.
πŸ’ͺ🏽 Bent knee side plank each side.
πŸ’ͺ🏽 Quadruped arm & leg extension.
πŸ’ͺ🏽 Modified superman + W.

#bodyweightworkout #obianenemovement #movement #motivation #fitness #health #wellness #personaltraining #personaltrainer #exercise #wellness #freeworkout

01/08/2021

Barring any unforeseen circumstances in #2021, nothing will change because I intend to continue eating #goldentreechocolate & #popcorn.

#idontowntherightstothismusic #personaltraining #personaltrainer #exercise #wellness #movement #fitness #obianenemovement #motivation #freeworkout #sliders #sliderworkout #muscles #strengthandconditioning #fitnessmotivation

01/03/2021

Mummy & daughter #boxing their way into the New Year!πŸ˜€ That's wusup, @mililazarte πŸ’ͺ🏿πŸ’ͺ🏿πŸ’ͺ🏿

#obianenemovement #movement #motivation #fitness #health #wellness

01/03/2021

Here's another simple way to #stretch those stubborn #hamstrings & #calves #muscles post workout. Hold each stretch position for 10 - 15 secs, start slowly & don't bounce whilst holding. Remember to try or save for later. Happy New Year!πŸ’ͺ🏿πŸ’ͺ🏿πŸ’ͺ🏿

#idontowntherightstothismusic #personaltraining #personaltrainer #exercise #wellness #movement #fitness #health #obianenemovement #motivation #freeworkout #strengthandconditioning #staticstretching

[12/31/20]   My sister--she rocks!!

That's wusup, Nuerkie!!πŸ’ͺ🏿πŸ’ͺ🏿πŸ’ͺ🏿

#idontowntherightstothismusic #obianenemovement #movement #motivation #fitness #health #circuittraining #muscles #personaltrainer #personaltraining #exercise #freeworkout

[12/28/20]   Most of our back pain issues are caused by tightness in the hamstrings-often due to extended periods spent sitting either at work, driving, at home watching tv or retirement and now, at home working. Stretching the hamstrings is one of the easiest and best ways to reduce back pain and promote overall posture.

Here're a few simple post workout static #hamstringstretch variations you can do on the floor. I hold mine for 10 - 15 secs (30 secs is what the experts recommend) because I do 2 - 3 different variations. Start slowly and don't bounce whilst holding the #stretch. Remember to try or save for later.

#motivation #fitness #health #stretching #staticstretching #freeworkout #hamstrings #muscles #obianenemovement #movement

12/24/2020

Merry Christmas to all and sundry.πŸŽ„

And a special thank you to Andrea, Baly, Erin, Linda, Lily, MaryBeth, Mili, Nuerkie, Paul and Sean, for helping me put this short clip together. I am very grateful for your continued support.

Thanks to everyone and remember, "Christmas calories don't count."πŸ’ͺ🏿πŸ’ͺ🏿πŸ’ͺ🏿

#merrychristmas #happyholidays

12/21/2020

For those of us who've crossed age 45, the goal should always be, reaching hypertrophy without compromising our physical health every single workout. The barbell back squat ranks amongst the best compound exercises; but after age 45, I'll strongly suggest to those of us in the general population who still seek to build muscle & maintain/gain strength relative to our age, to do #supersets instead of constantly squatting 225lbs or more-its not worth the physical strain and damage to our fragile bodies.

Here's a #legday finisher you can try or save for later. 5 sets, 5 reps & 60 secs rest between sets.

#idontowntherightstothismusic #personaltraining #personaltrainer #exercise #wellness #movement #obianenemovement #strengthandconditioning #fitnessmotivation #motivation #strengthtraining #freeworkout

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501 Tavistock Dr SE
Leesburg, VA
20175

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