✖️Fitness Trainer & Nutrition Coach
✖️Flexible Dieting // Lifestyle
✖️LOSE FAT, BUILD MUSCLE & GET STRONG WITHOUT ANY FAD DIETS💯
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I honestly been digging these outdoor workouts, they get your sweat on😅
Hopefully you enjoy them as much as I do
✖️Banded Squats (3x 20)
✖️Banded Push Ups (3x 15)
✖️Resistance Band Bicep Curl (3x 15)
✖️KB OH Tricep Extension (3x 15)
✖️Resistance Band Lat Pullover (3x 20)
HELLO APRIL please be nice to us🤞🏼
Tb to the leaner days, beating my old self is always the motivation. I want to be the best version of myself. So if you’re looking for inspiration look inside yourself, not others.
No quarantine is stopping me from achieving my goals💪🏼 Currently weighing 136.3 lbs...been steadily dropping weight since I started my cut on February. My calories are pretty much the same but I’m trying to stay as active as possible so I don’t have to drop them even more.
This is todays workout hope you find it useful
✖️Pause Sumo Squats (3 x 15)
Descend slowly and pause at the bottom for a second then drive up fast.
✖️Pronated Grip Rows (3x 15)
Palms down, elbows high. Pull towards your shoulder.
✖️KB Upright Rows (3x 15)
✖️Deficit Split Squat (3x 15 pr leg)
Please use a solid elevated surface I used a parking wheel stop but it requires a LOT of ankle stabilization...I don’t want you to fall on your face😂still drive through your heel on the way up.
✖️Chest Fly (3x 15)
Today’s workout was outdoors☀️let me tell you this was FREAKIN’ hard but loved getting a little vitamin D.
This workout was definitely more of a cardiovascular endurance test, try it out
💦Rows (3 x 15 reps)
💦Decline Push Ups (3 x 15 reps)
💦KB Swings (3x 20 reps)
💦Front KB Lunges (3 x 20 reps)
💦KB Shoulder Press w/ ISO Hold (3x 20 reps)
10 reps. 10 sec hold followed by another 10 reps.
💦 Y raises (3 x 15 reps)
Are you currently struggling with losing weight or building muscle? Do you want to start but you don’t know where or how?
Simple. Decide whether you want to gain or lose. From there adjust your calories...
➕Increase to gain
➖Decrease to lose
📚Program your workouts and stick to the routine
💪🏼Put in the effort
✅Enjoy the process and repeat
There’s no secrets, supplements, teas or waist trainers that will help you achieve it. Its your MINDSET & DETERMINATION💯
Going through my library and reminiscing about some good ol lifts I’ve had this year so far...these are some of my staples for upper body. Now, one of the questions I keep getting asked a lot lately...
✅AM I GOING TO LOSE MY PROGRESS THROUGHOUT THIS COVID-19?
I see a lot of people on social media worrying about their progress whether they will lose it or not while the gyms are still being shut down, ANSWER is you most likely won’t. If you’re an advance/intermediate lifter it’ll be most likely that your body will thank you for this break. On the other hand if you are a beginner and haven’t been lifting for a while I suggest you stick with at-home workouts since the energy exerted its going be a lot LESS than usual and also to keep the momentum going, the worse thing you could do is stop.
Whether you’re a beginner or advanced lifter there is still some things you should keep in mind throughout this COVID-19.
✅ADJUST your macros or STAY ON TRACK with your macros, whether the case may be.
✅If you’re going to exercise at home, think about your goals first, is it losing weight or gaining weight? And then PROGRAM your routines accordingly.
✅DON’T STRESS it may not only lead you to over eating but also to elevated cortisol levels causing you gain weight unintentionally.
✅SLEEP, make sure to get 7-9 hours of good quality sleep per night. The less you sleep the more energy your body will conserve to stay awake.
HOME UPPER BODY WORKOUT💪🏼
Since it doesn’t look like the gyms are gonna open anytime soon I been trying to recreate what I normally do at the gym... and I apologize if the angles aren’t the best who would’ve thought it takes so much time to try to find the right freakin’ angle. Anyways, perform 15 reps of every exercise if its too easy do 20, 25, 30, get close to failure💪🏼
If too hard, do them against a kitchen countertop but repetition is your best friend here.
I don’t bring my arms all the way down to keep tension on the band.
✖️Banded Pull Aparts
I like to have shoulder width grip it allows me to pull my shoulder blades apart. Keep the elbows locked and chest high.
✖️Bent Over Y raises
As you lift your arms create a Y shape this will target more of the rear delts.
Pretty simple here yet I see a lot people perform this wrong...full elbow extension and flexion please🙌🏼no half reps here.
💯And, just so you know, I’m putting together a brand-new program starting on April 1st.
This is specifically for people that have little to no equipment in their homes who want to put/retain muscle & lose fat in 30 days. It’s a remote program, so you can join from anywhere in the world.
I’m looking for 5 individuals to test it out at a HUGE DISCOUNT, help me work out the kinks, and get amazing results that I can use as a case study. If that’s you, DM me and I’ll give you the details.
Happy Monday everyone💜
Currently depressed over whats happening around the world, I didn’t realize how good life was until this. Can’t go anywhere, can’t enjoy outdoors, can’t gym, theres no toilet paper anywhere I’m just hoping what I have is enough and I can’t imagine how other people are going through this with less resources than the rest of us. Praying that everything goes back to normal pretty soon and if there’s gonna be a national lockdown better sooner than later so we don’t drag this out for any longer than it has to be.
Also on a side note, if you happen to know where I can find toilet paper let me know😅
NO EQUIPMENT NEEDED🦠
Here’s a leg & glute workout for the people that don’t have any equipment at all in their house. And if you do, I recommend using weights and/or a resistance band. Perform all of this exercises with slow eccentrics and explosive concentrics.
🍑Squats (3 x 15)
🍑Split Squats (3 x 15 pr leg)
Make sure to drive with your front heel for the most glute recruitment.
🍑Heel Elevated Squats (3 x 15)
Heels together, toes out. Make sure to not lock out your knee at the top. I used a book😥 to stand on cause I had nothing else but anything solid will work.
🍑Stiff Legged Deadlift (3 x 15 pr leg)
Keep your hips squared into the ground and try to minimize bending at the knee.
🍑Single Leg Glute Bridge (3 x 15 pr leg)
Drive through the heel and truly squeeze the glute at the top.
Just because we’re working out at home doesn’t mean its time for pointless workouts or high intensity routines, you can still program accordingly to your goals. If anything, its time to focus on improving form & muscle-mind connection. Since the machines & weights won’t be there I suggest you utilize a higher rep range (15-20 reps) and slow movements💯
✖️Bent Over Rows
✖️Alternating Reverse Lunges
✖️Modified Push Ups
✖️Bulgarian Split Squats
✖️Seated Shoulder Press
HAPPY MONDAYYYY 😷
This coronavirus has the gym EMPTY, I can’t believe how much people are freaking out, good thing is I have the gym all to myself but not many clients want to work out around this time which is understandable, I am not really afraid of it just afraid of how long the situation is gonna last for👀 hopefully all goes back to normal soon.
Finally a day off🍭Did some pressing today and had great session. Now a lot girls wonder why I do so much chest & back, fear not I don’t do it because I want a huuge chest or back no, I do it because I want to see muscle definition on my upper body (or as girls call it, toning) as I get leaner. Ladies don’t confuse the word TONE with MUSCLE DEFINITION, there’s no such a thing as toning. Overall you have to work on compounds and reduce body fat% in order to see what you so desire...
Here’s todays workout
🍭Flat DB Chest Press (3 x 12 reps)
🍭Seated DB Shoulder Press (3 x 12 reps)
🍭Incline DB Chest Fly (3 x 12 reps)
🍭Seated Dip Machine (3 x 12 reps)
🍭Reverse Fly Machine (3 x 12 reps)