Dawn Fitness

🚨 EXCITING NEWS - FOR WOMEN WHO FINALLY WANT TO ACHIEVE THEIR FITNESS GOALS FOR GOOD

I’m excited to be opening enrollment for my signature program Dawn Fitness Academy and I’m looking for 4 highly committed women to be a part of this intimate group.

Dawn Fitness Academy will take you through everything you need to know about fitness and nutrition to achieve the results you’ve been chasing for years.

I’ve made it my career to help women who are busy af and don’t have time to mess around for hours in the gym achieve the results they want following simple and effective plans. These are the same EXACT strategies that I use myself. My clients are often shocked to find out I am not spending 10 hours in the gym each week ❌.

This round is first-come, first serve. So if you are thinking about it, DM me right away!

You’ll get full 1:1 access to me as we go through the process!

This program includes:
✨Custom Workout Programming
✨Nutrition Education and Guidance
✨Instructional Videos
✨Weekly Check-Ins with Loom Response
✨As Needed Meetings
✨24/7 Messenger Access

If you are ready to finally achieve the health and fitness results you’ve been after for years, this is the perfect fit for you.

If you want to join, comment “I’M IN” and I’ll send you the info ◡̈

Inside this program I’ll show you:

✅ How to make the most of your workouts in the gym OR at home.

✅ How to eat for your goals in a way that doesn’t suck!

✅ How to maintain your results for the rest of your life!

And so much more…

This program is tested, proven and only takes 3-5 hours per week to get results.

If you want to join, comment “I’M IN” and I’ll send you the info!

Work a 9-5 desk job? Have a stiff mid-back, shoulders and chest from slouching at your computer all day? Try this out for a bit of relief!

This should help done IN ADDITION to strengthening exercises to help improve your posture over time. But these definitely feel good and can give you some relief and work on mobility! Let me know what you think if you give them a try!

1) cat cows
2) quadruped thoracic rotation
3) preacher stretch
4) rotation chest stretch

Do you want more strengthening exercises to go along with this? Comment below 👇

There will never be a perfect time to start. There will always be obstacles. There will always be ways to talk yourself out of it or kick your start date down the line.

Don’t get discouraged by how far you have to go or how long it might take you. The time will pass by either way. You can either be the same person in the same place in 6 months or you can be better! You can have drastically different routine in that time. You can make gains in the gym, get stronger, lose weight, feel faster or more mobile. Whatever your goal is. But don’t let time just pass you by.

Just start.

🫶 Coach Shelby

We don’t skip upper body lift around here, partner!! 💪

This upper body day had me LIT UP. Chest, back and bi day. Try it out and give me a shout if it kills you the way it did me.

3 sets each
- 8/8 Single arm cable row
- 8 Low incline chest press
- 8 Prone Rows
- 8 Hammer Curls
- AMRAP Pull-ups (I have to use a band bc my pull-ups suck ass)

Okay have fun byeeeee ✌️

Sometimes all you need is a good gym buddy to get you through your workout!

Why I love working out with a partner (and I used to HATE it):

🏋️ Set up help. Who wants to drag all their own weights around? A buddy can help you reserve energy for your sets

✅ Form checks. It’s always helpful to get a second set of eyes on your form. Even as an experienced lifter we can always be improving.

⌛️ Prevent sandbagging. We’ve all been there.. you think to yourself eh I could probably go up in weights or do more reps. But my coach said I only have to do 8! I’ll just stick with this for today. A partner can be huge for holding you accountable. I always push myself harder when someone is watching. I think that’s just psychology 😂.

At the end of the day it’s about finding the partner that works for you! Not everyone is going to be a good fit!

Solo workouts or partnered up? Comment down below 👇

Trying to build a juicy 🍑 but struggling with protein intake? I got you! 🥩

Almost every client I work with is under eating protein for the goals that they have. I struggle with it too sometimes! No ines perfect. But here are my top tips for hitting your protien goal consistently.

1️⃣ 30-40 grams with breakfast. This will get your day started on the right foot. You’re already ahead of the game. The easiest thing in the world if you aren’t a big breakfast person is yogurt. It’s literally the hack I tell all my clients. It’s light in your stomach. Fast to eat yet keeps you satiated. There’s tons of recipes online if you want to get creative but honestly this one is for my lazy gals

2️⃣ Plan ahead. Plan your week and think about what protein sources you will be having at eat meal. If this is the first time you’ve ever had a protein goal I promise you are not going to hit it accidentally. You have to track it and plan for it. You don’t have to track all your macros. That can feel overwhelming for some. But you have to plan your day and track this! Eventually you will get in a routine and won’t have to be such a stickler about it.

3️⃣ Eat it first. You sit down to eat and you know you have to get in 40 grams of protein in this meal to meet your goals but uh oh. You’re too full and can’t fit it? I hear this allllll the timmeee. This is because protein is very satiating and you fill up on other things. When you sit down to eat try eating most of your protein before moving on to other sides and snacks. You may find you don’t have room for that much rice or potatoes or whatever you are having on the side. And that’s fine! It’s not as high of a priority. I promise if you prioritize eating protein and don’t fill up on other things you’ll fit it in easily. Bottom of the line - if you are a girl who’s protein goal is 150 grams or less and you “can’t fit it” you are wasting calories in other areas that you don’t need to be. Trust me.

Do you struggling with hitting your daily protein goal? 🙋🏻‍♀️ what’s your best hack? Lemme know!

As someone who has done all of these… you can just trust me! You don’t have to try it out for yourself. Let me save you months if not years of frustration. You’re good babe!! There’s a better way. A SIMPLER way.

These are common pitfalls of the newbie gym goer. And don’t feel bad if you’ve fallen into one or more. Almost everyone has. But if I caught you in time.. hopefully I can save you some time and probably some money too. All of these are waste of time and will hold you back in the long run from reaching your goals.

Do you agree?? Comment down below and let me know if you’ve experienced any of these gym phases 😜

Shoot me a DM if you want a deeper explanation of any of the phases I listed! I’d be happy to go over them with you 🫶.

Don’t over think it babe! Just start! I talk to women all day that get caught in these cycles of over thinking and planning before they just START! What’s the perfect exercise, the perfect nutrition plan, the perfect coach. Planning and researching and planning some more and guess what? It’s months later and you still have done it. As the saying goes “perfect is enemy of good”.

Btw I am so guilty of this! 🙋🏻‍♀️ There is so much info out there on the internet it can be hard to know where to begin.

One way to get past this is to ask for help!!

DM me the word “START” if you are sick of wishing and wanting to begin your fitness journey and actually want to get the ball rolling instead of letting another year slip by.

It’s been a minute since I’ve done an informative post so here we go! What variables can you manipulate when working out besides increasing weight? 💪🏼
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There’s several reasons you may want to do this.. someone’s using what your weights are the gym and you need to change the plan? At a hotel gym and the weights only go up to 30 and they have some weird cable machine? Maybe you have a tricky back(or knee, or shoulder etc.) like me? All these things do not mean you can’t make progress.
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1️⃣ Increase your rep range. This is a super easy thing to change. People often get stuck in the 8-10 rep range. Crank it up to 15-20 for a while. Trust me you’ll see change.
2️⃣ Increase time under tension. AKA- slow your ass down. Do a 3 count on the way down during your squats. You can add in isomeric holds. You can do 5 count down 3 count up. There’s endless ways to change this.
3️⃣ Switch up your rest times. Maybe you always rest for 90 seconds. Drop it down to 45 and see how that feels.
4️⃣ Add in super sets. I love doing super sets of opposing muscle groups in particular. This can also be great if you are running short on time and you need to bang it out.
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Moral of the story, you don’t have to go crazy heavy to make progress. I used to think that. But I’ve learned in the past year that you can work around it if necessary. Not saying you shouldn’t work on increasing strength in your main lifts if you can! You absolutely should. But with a little creativity you can certainly still make progress without it.
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#614

Top three mistakes I see made from newbies on their fitness journey! ❌
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1) Biting off more than they can chew. This is very common. People get feed up with how they look or feel and they decide to change their whole lives. They over hall there diets. No more junk food ever. They decide to go to the gym 6 days a week. They start their intensity too high. And guess what.. they can’t maintain it. And they fail. They made too big of promises to themselves that they couldn’t keep and when they can’t keep it up they feel lost and like a failure. So they just quite. You need to start where you are at. Make small changes first. Commit to two or three days a week. Don’t over do it. And then when you feel like you can handle more. Make changes.
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2) Spending money on the wrong stuff. When you first start you don’t need any supplements. Let’s nail down some basic sleep and nutrition first. You would be better off hiring a professional that is knowledgeable than buying yet another b***y blaster program off of some insta model. And you don’t need a fancy gym, equipment or clothes. Just do what you can to be consistent and spend money on what’s important.
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3) Not asking for help. Stopping throwing everything at the wall and hoping something sticks. Stop trying a different program every day. Ask someone who knows what they are doing to help you so that you can be consistent and start making progress! This will motivate you end keep you from giving up.
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❄️ Apply for training and coaching through the website link in my bio.
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