Fitness Coach Alexia Clark in Two-Piece Workout Gear Shares "Shoulders + Triceps Workout"

Alexia Clark is a successful fitness trainer who regularly shares her favorite workout routines on Instagram. Recently, she posted a shoulders and triceps workout that included tricep curls, tricep lifts, and lateral pulldowns. Clark captioned her post, “Comment ‘ME’ to get this shoulders + triceps workout!” Known for her intense and varied training methods, Clark combines strength training, yoga, core exercises, and lower body work to stay in top shape. Her dedication to strength training helps build muscle and improve balance, while core workouts and squats tone the body. As a fitness influencer, Clark's inspiring and challenging routines keep her followers motivated to achieve their fitness goals, whether they're working on upper body strength or flexibility through yoga.

1. She Strength Trains

In her Instagram post, Clark is seen using weights and a weighted machine. The Mayo Clinic states that strength training is very beneficial. “Strength training may enhance your quality of life and improve your ability to do everyday activities. Strength training can also protect your joints from injury. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age. Strength training can reduce the signs and symptoms of many chronic conditions, such as arthritis, back pain, obesity, heart disease, depression and diabetes.”

2. She Does Yoga

Clark likes to practice yoga to stay in shape. One of her favorite poses is the downward facing dog. Clark shared this video of herself doing the pose on Instagram. She captioned it, “This one exercise will change your life. This exercise improves coordination and mind muscle connection. It takes a few tries to get it right BUT once you are able to tap into this movement it will completely change every single exercise you do.”

3. She Does Core Workouts

Clark has an amazing core, and she does a lot of core exercises to stay in shape. She shares a lot of her favorites on Instagram. Clark shared this set of videos of herself doing variations of leg drop exercises. She also shared this set of videos of herself doing a plank exercise, which targets the core. The Mayo Clinic states that core workouts are very beneficial. “Core exercises train the muscles in your core to work in harmony. This leads to better balance and steadiness, also called stability. Stability is important whether you're on the playing field or doing regular activities.”

4. She Does Squats

Clark doesn’t skip leg day. One lower body workout that she enjoys doing is squats. Clark shared this set of videos on Instagram of herself doing different kinds of squats. According to Allina Health, squats are very beneficial. “The squat is one of the all-around best exercises to do for your lower body. It strengthens and tones muscles in your thighs, butt and calves and improves posture, balance, flexibility and inner core strength. Squatting also improves bone mineral density to keep your bones strong.”

5. She Works Her Upper Body

As you can see from her recent Instagram post, Clark does a lot of upper body workouts. She shared some more of her favorites in this Instagram post. Clark captioned it, “Save and share this upper body workout! 1. Behind the back lateral raise: 12 reps each side. Home alternative: attach your resistance band to the leg of your coach and pull behind you or hold onto something and lean slightly performing a leaning lateral raise. 2. Cable pull over: 12-15 reps. Home alternative: perform a dumbbell pull over on your mat or use your resistance band attached high with a door anchor. 3 & 4: overhand push down straight into underhand tricep pull down: 10 reps / drop weight 15 - max reps. Home alternative: use your door anchor and two resistance bands. Use both for your heavier weight for your push down and remove one band and switch your hand position for your underhand pull down. 4 round."

Kelsey Wells is exercising on vacation – in her workout gear. In a new social media post the fitness trainer shows off her amazing figure in a two-piece exercise set. “Do you exercise on vacation!? No shame, no judgment— just curious! It used to be unfathomable to be how anyone would want to exercise during a vacation— but after I redefined fitness for myself I entered a phase of it being I fathomable not to! Now I am much more chill about my vacay sessions, opting for active movement/activities in general (making memories with my boys!) and hitting a few simple sessions like this one. Remember all my programming is available in the @sweat app! I truly have created a suite of programming that allows me to meet you wherever YOU are on your journey,” she captioned the post.

1. A Balanced, Consistent Approach to Nutrition

Kelsey maintains a healthy diet. “I believe a holistic approach to nutrition is healthiest — this means focusing on balance, consistency, and including all types of food (and treats) in moderation,” she wrote in a blog. “One thing that I will never do is deprive myself of any of the food groups — including desserts! Food should never be a source of guilt, and I encourage you to adopt this philosophy and see how it changes your own relationship with food,” she continued. “If you are considering adjusting the way that you eat, I strongly encourage you to make small, sustainable changes. Remember, it’s what you do often that counts! A restrictive diet will NOT help you to reach your health and fitness goals, and can be mentally unhealthy, too. The most important thing is that you are kind to yourself and allow yourself to nourish your body in the way that best fits into your lifestyle.”

2. Lift Weights

Kelsey is big into weight lifting. “LIFTING WEIGHTS helps you build muscle, and the more muscle mass your body has, the higher your TDEE (total daily energy expenditure). Therefore the more calories your body is burning even at rest! This (accompanied with eating adequate protein) is how you (over time!!!) shift your body composition to that ‘lean muscle’ people talk about,” she writes in one of her Instagram post.

3. Protein Packed Salad

Kelsey likes eating salad. She recently shared her “CURRENT FAVE SALAD” in a post. “SPRING SALAD 🥗 I’ve had on repeat,” she added. It is made with baked chicken breast (“I bake a tray and it lasts a few days!” she says. “I like to season with garlic or season salt and olive oil.”), spring salad mix, Marcona almonds (“these are the BEST almonds hands down,” she adds.), avocado, parmesan and feta cheeses, homemade pickled red onion, and “any vinaigrette or dressing of your choice,” she says. “So filling and delicious and NUTRITIOUS.”

4. No Tracking

Last year, Kelsey made “TWO SIMPLY (yet incredibly difficult) CHANGES” to her diet that “drastically” improved her health. The first? “I stopped wearing my Apple Watch/stopped “tracking” my HR during workouts and length/intensity of my sessions,” she writes. The second? “I stopped counting/tracking ANYTHING I ate (before, even when I wasn’t counting macros, I would often track protein)” she added. “BOTH of these tools were very healthy and helpful for me!! For a very long time. Please understand that I AM NOT SAYING tracking is inherently unhealthy or bad to do— that’s absolutely not the case. But I started to feel familiar triggers creeping in, and I realized needed to take a break from both of these things (for my MENTAL wellbeing). Doing so has honestly been far more difficult to do than I thought, and also? FAR MORE FREEING than I ever imagined. Who knows when/if/how I will return to either of these tools in the future, but for now? I am enjoying movement more organically, and training more intuitively, than I have in a long time. I am yet again re-learning and re-affirming to myself that food is FUEL, and all the beautiful things about TRULY HEALTHY nutrition that I have learnt along my professional career and personal path. Always remember that we no longer can allow our efforts in eating or exercise to be a detriment to our MENTAL and emotional health. Be conscious of your mindset and utilize tools for your benefit— and don’t be afraid to make changes when you feel things start to change.”

5. Her Chair Chest and Triceps Workout

Here is Kelsey’s chair chest and triceps workout. “Perform 30-50 sec each exercise (depending on your current fitness level!) circuit style! 5 rounds, resting 1 minute between rounds,” she says.

• Tricep Dips
• Incline Pushups
• Tricep Circles

Lisa Lanceford is a fitness coach, influencer, and podcaster. She recently shared a video on Instagram of herself at the gym. In it, she is seen doing exercises like bicep curls, lateral pulldowns, and dual pulley rows. Lanceford captioned the post, “Anytime I can get out to the gym is a massive win for me! It’s 40 degrees & over here in Dubai, so being able to go outside hasn’t been on the cards for months now! 😩 looking forward to going back to the UK for a bit to be able to walk outside in the fresh air (& rain 😅🙄). Ps Remember not to make assumptions off of a 15 sec - 1 min video.” How does she stay so fit? Read on to see 5 ways Lisa Lanceford stays in shape and the photos that prove they work.

1. She Strength Trains

In her Instagram post, Lanceford is seen using weights. Strength training has a lot of benefits, according to The Mayo Clinic. “By stressing your bones, strength training can increase bone density and reduce the risk of osteoporosis. Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories.”

2. She Does Hip Thrusts

Lanceford shared some of her lower body exercises in this Instagram post. In it, she is seen doing hip thrusts. Lanceford captioned the post, “Added some hip thrusts in this week for the first time in 8 months! They felt really good but didn’t feel as natural as usual 😅 but I can feel myself getting stronger by the week 😌 to think I was nearly hitting 175kg this time last year, that seems crazy to me now!”

3. She Does Squats

In the previous Instagram post, Lanceford is seen doing squats. The Mayo Clinic reports that squats are a great workout with a lot of benefits. “The squat is a body resistance exercise that works the leg muscles. Specifically, the squat targets the quadriceps and the hamstring muscles. Strengthening these muscles can help protect your knees and boost your performance in a variety of sports.”

4. She Works Her Shoulders

Lanceford works out her entire body, including her shoulders. She shared some of her favorite exercises in this post on Instagram. Lanceford captioned the post, “Shoulders coming up! 💪🏼🔥 Single arm cable front raise 3 x 10-12. Cable front raise 3 x 10-12. Cable single arm lat raise 3 x 10-12. Cable rear felt fly 3 x 10-12. Kneeling cable shoulder press 3 x 10-12. You can find more gym and home workouts on my @strngofficial_ fitness app. Try it FREE for 14 days via the link in my bio 💫”

5. She Works Her Abs

Lanceford also makes sure to do ab workouts. She shared her favorites in this Instagram post. Lanceford captioned the post, “This week is going way too fast! 🙈 here is an ab workout for you guys! 💦 Also got another big announcement coming this Sunday! 💪🏼🤭 V sit with knee crunch 3 x 10-12. Advanced in & out 3 x 10-12. Alternating hand to foot crunch 3 x 10-12. Single leg raise 3 x 10-12. Box squats 3 x 8-10.”