Vicky Garcia | Personal Trainer | Nutrition Consultant | Fitness Programs Designed to Meet Your Personal Goals

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Personal Training in Smyrna

Vicky Garcia is a professional personal trainer based in Smyrna, Atlanta.

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#tbf #throwbackfriday 🤪 💜VIVE LA VIDA CON

#tbf #throwbackfriday 🤪

💜VIVE LA VIDA CON QUIEN TE DE VIDA💜

Dios mío como pasa el tiempo…Mi niña hermosa q me llena de Vida mi Vida 🥰

Hustle for that muscle. 😜💪🏻❤️ Let me

Hustle for that muscle. 😜💪🏻❤️

Let me know in the comments if this have ever crossed your mind? 😜😂⬇️

#PLUS40ANDFITSERIES #fitness #funtraining #gymtime #gym #funnymeme #havefun #persoanltrainer #onlinecoach #walking #gymmemes

🔥LEG WORKOT🔥 1️⃣Pliè squats with hips

🔥LEG WORKOT🔥

1️⃣Pliè squats with hips tucked in
2️⃣Toes elevated/ half way stif dead left (tucking hips in)
3️⃣Cable kick back (pulling from above knee for more Glutes activation/ less hamstring isolation )
4️⃣Reversed cable pull squats tucking hips in
5️⃣Standing cable hip trust pulls
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Dm to join my new +40&FIT program and let's, work together 😉💪🏻❤️

Powered by @reebok @teamprophysique @livbody @iconmeals

#plus40andfitseries #workout #fitnessmotivation #motivation #fit #bodybuilding #healthylifestyle #personaltrainer #onlinecoaching #lifestyle #fitness #nopainnogain #workhard

Today I want to share with you the #transformation

Today I want to share with you the #transformationtuesday of Brian, one of my clients. In 4 months he has lost 22 pounds and 8.5% of body fat 🔥👏🏻. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The work we have done together has not been easy, you are absolutely right, but the satisfaction of the results is something we must celebrate.❤️💪🏻💪🏻😉⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Hoy quiero compartir con ustedes el #transformationtuesday de Brian, uno de mis clientes. En 4 meses ha perdido 22 libras y un 8,5% de grasa corporal 🔥👏🏻. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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El trabajo que hemos hecho juntos no ha sido fácil, tienes toda la razón, pero la satisfacción de los resultados es algo que debemos celebrar.❤️💪🏻💪🏻😉⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Powered by @reebok @teamprophysique @livbody @iconmeals ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#tuesdaytransformation #fitness #workout #app #atlanta #georgia #gym #befit #iamfit #fitnessapp #onlinetraining #onlinetrainer #goals #fitnessmotivation #positivevibes #workhard #healthylifestyle #personaltrainer #onlinecoaching #lifestyle #fitness #nopainnogain #workout

For fat loss should you do Cardio? Strength traini

For fat loss should you do Cardio? Strength training? Both?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I see how confusing could be with all different opinions and suggestions about it now a day... Let’s just start with the differences between the 3 options.👇⠀⠀⠀⠀⠀⠀⠀⠀⠀
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People focus so much on which burns more calories, but this isn’t even the important part. When you focus solely on calories, you’re still focusing on losing weight vs losing fat.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Calorie/energy balance is about weight loss not fat loss. Let’s put this way… you and me can weight exactly the same and look totally different. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The true benefit to strength training is how it forces your body to DISTRIBUTE that energy. A good lift puts your body into a state where it knows it needs to send nutrients to the muscles 💪🏼….That’s why is so important to know what to eat before and after your workouts. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Look at it like this: When you lift weights and want to get stronger while you’re in a calorie deficit, you’re essentially telling your body: "come on body!!!! I know you need energy because you’re not getting enough from food ( calories deficit) but we’re doing these booty hip trust , so you’re gonna have to take fat for energy because I clearly need the muscle 🍑"⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Without any back and forward, that is simply what happens. Weight training following the right macronutrients ratio will signals to your body the muscle has to stay. Your body is so smart, it does what it needs to do to support your body’s environment.💪🏼🍑⠀⠀⠀⠀⠀⠀⠀⠀⠀
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But if all you do is cardio, cardio, your body will decide that muscle can go along with the fat. 🥴🥴🥴 and if that happens, you aren’t getting leaner just smaller but more like skinny fat because there’ll be a lot of muscles lost 😩😩And that’s not what you want, right? So I totally in with cardio. I just wanted the share a simple way to explain that cardio alone isn’t gonna help you get lean...So LETS LIFT SOME WEIGHTS 💪🏼

Let me know in the comment what do you prefer 😉⬇️and Dm to join my +40&FIT program and get a costun fitness and nutrition program!

Another #pitstop 🤷🏽‍♀️ #roadtrip to #f

Another #pitstop 🤷🏽‍♀️
#roadtrip to #florida …
💜Making Memories with my princess @vic.spencer 🥎 ….
A moment last for seconds….But the Memories last Forever 💜🥎

Why do older women's arms get flabby? 🤯⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Chances are, if you are a woman over 40, you are probably familiar with the term “batwings” … ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I get many questions and comment about that stressful stubborn fat and sagging skin that starts appearing under your upper arms from women after their 40’s. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Just being honest …. It is a little harder or just will take more time to completely avoid or correct… but DONT PANIC…Don’t have to throw away your tank tops in the trash, either. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I have a few tips for you to significantly improve their look.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Like I said in other post , you can’t spot-treat fat loss, but improving muscle tone in the upper body can help create a tight and toned appearance. Of course, combined with the right nutritional program and regular exercise routine.⠀⠀⠀⠀⠀⠀⠀⠀
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Flabby arms are due to a combination of factors coming from aging and genetics, including an increase in overall body fat mass (a greater portion of which localizes to the arms in some women due to genetics). ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Although Multiple studies show that spot reduction is ineffective, following some of my tips consistently will help you to improve your arms appearance ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣Focus on Overall Weight Loss.⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣Start Lifting Weights. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️⃣ Increase Your Fiber Intake. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
4️⃣Add Protein to Your Diet⠀⠀⠀⠀⠀⠀⠀⠀⠀
5️⃣Take a walk ⠀⠀⠀⠀⠀⠀⠀⠀⠀
6️⃣Cut Down on Refined Carbs⠀⠀⠀⠀⠀⠀⠀⠀⠀
7️⃣Set a Sleep Schedule⠀⠀⠀⠀⠀⠀⠀⠀⠀
8️⃣Stay Hydrated⠀⠀⠀⠀⠀⠀⠀⠀⠀
9️⃣Do also some Bodyweight Exercises⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔟 Make sure to intake the supplementation necessary. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Implementing just a few of these changes in your daily routine can support weight loss and help you shed your unwanted arm fat.💪🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Let me know in the comments if you struggle with flabby arms ⬇️ and Dm to join my +40&FIT program for a personalized fitness and nutrition program 😉❤️😎💪🏻

#plus40andfitseries #flabbyarms #fatloss #fatlossjourney #healthylifestyle #womenafter40 #batwings #personaltrainer #onlinecoaching #genetics #geneticshack #hydrate #proteinintake #walking #sleepwel

📍Venice Beach Boardwalk! #TBT
JULY 29th 2017 💜
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❤️TAKE US BACK❤️

Powered by @reebok @teamprophysique @livbody @iconmeals

#PLUS40ANDFITSERIES
#BEACHDAY
#TAKEMEBACK
#VENICEBEACH
#TBT❤️
#GYMLIFE
#VDNICEBEACHBOARDWALK
#SUNSET
#MOTHERDOUGHTER
#FAMILYTIME

🔥WORKOUT🔥 ----------------------------------

🔥WORKOUT🔥
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1️⃣ Lats Pull down
2️⃣Reverse Fly Machine with Prone Grip
3️⃣Rope Face Pulls
4️⃣Wide Grip up rows/ Front Raises Combo.
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Keep in mind:

🚨When doing Lats Pull down, lean back at a 70 degree angle. Pinch your shoulder blades together slightly. ... Behind the neck pulldowns should always be AVOIDED , as they put the shoulders and spine into an awkward position that increases the chances for injury🤕. Instead, always pull the bar down in front of your head and to your upper chest👍🏼

🚨Reverse Fly Machine with Prone Grip it's a great exercise to emphasize Deltoids isolation

🚨Face pulls are a great exercise for the rear deltoids, trapezius, and upper back muscles. ... They also help build a thick upper back . Strong shoulders are critically important for everyday activities of lifting, pressing, pulling, and rotating your arms.

🚨Doing the upright row with a wider than shoulders grip is the best option to target side deltoids more than the traps. ...even hit the rear deltoids, as well.

Save this workout for the next tine you hit the gym😉😎💪🏻

At @titanzfitness
Powered by @reebok @teamprophysique @livbody @iconmeals

#plus40andfitseries #workout #fitnessmotivation #fitness #personaltrainer #onlinecoaching #gym #gymlife #nopainnogain #noexcuses #facepulls #latspulldown #reverseflynachine

Need another great way to lose weight using your o

Need another great way to lose weight using your own equipment? ... your own body!!!

Get up and walk! Seriously, I have so many people asking me how much do I run every day? 🙈 ...and my answer is…. 0..!!

I only run when on vacations to explore around and get some fresh air from the beach or mountains … Just for fun!. If I did run every day, I’d be in so much joint pain 🥵

So what I do is count my steps x day and I have noticed that clients that are now counting steps on a daily basis are way more active than they used to be (without realizing 🤫)

Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess

A 30 mins walking can burn around 150-200 calories, depending on factors like your speed and bodyweight. And the best part is that your body will be ready for a great lift at the gym the next day 💪🏼

I like to use a goal of 10,000 steps x day ( depending on client) ( for healthy adult ) to achieve health benefits., weight loss, improved glucose tolerance, and reduced blood pressure from increased physical activity toward achieving this goal.

I love walking for a few main reasons:

1️⃣ You’ll burn calories without ramping up appetite like crazy
2️⃣ it’s a huge help for your digestion
3️⃣ You can bump your favorite podcast and/or audiobook and it’s like your “ ME TIME “… I personally love watching YouTube videos about fitness & Bikini competition and lifting 🤷🏽‍♀️
4️⃣ Relieve stress after a long day to get some fresh air.
5️⃣ Awesome time to think and reflect on life

🤔Are you getting your steps in to help with your fat loss goals?

Tag a friend that has a smart watch and like to track steps and would find this information helpful ⬇️

Powered by @reebok @teamprophysique @livbody @iconmeals

#plus40andfitseries #walk #walking #justwalk #fitness #fitnessmotivation #personaltrainer #onlinecoaching #benefitsofwalking #getupandwalk #getresults #consistencyiskey #nopainnogain #noexcuses #workhard #workout

#mondaymotivation The future of your success is f

#mondaymotivation
The future of your success is found in your daily routine….
Remember… Consistency is more important than Perfection… and…
Only YOU decide your Habits…..
💜YOUR HABITS DECIDE YOUR FUTURE 💜

Powered by @livbody @teamprophysique @iconmeals @reebok @angelcompetitionbikinis
PICTURE BY @danrayphoto @klash_championship_series

#fitness #mondaymotivation #motivationalquotes #playa #bikini #npc #npcbikini

🧘‍♀️Happy Sunday Yogis 🧘‍♀️ Fu

🧘‍♀️Happy Sunday Yogis 🧘‍♀️

Fun #namaste🙏 #hotyoga class today with @scottt.jones at the @yonderyoga !!! 🧘‍♂️

Today was a totally different class since I got to used for the first time #yogastraps … Honestly, at first I felt like a waste, kind of weird … I couldn’t figure them out but after I few poses and I think with A LOT of practice is going to be a new stretching style that I’ll be incorporating to my daily stretches routine….

Totally recommend to try Yoga… If you have never tried, at first it’s totally normal to struggle ( like we do 🤪 ) …. But like everything else, just practice, practice practice ! 💦

🥳I learned something new today 🥳
The poses and stretches using the #yogastraps effectively decrease tension and increase flexibility…. Also, increase balance and firm muscles, the strap is used in upright poses. Arms also benefit from this strap. 💪🏼

📌Everyday you get to learn something new….
⬇️Tell me What Did you learn today?
⬇️SHARE IT WITH ME⬇️

#yoga #yoggi #yogasunday #sundayyoga #yonderyoga

🔥Metabolic Training Part 2🔥 ----------------

🔥Metabolic Training Part 2🔥
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1️⃣ Star Jumps

2️⃣Jump Squat

3️⃣ High Plank - side step

🚨1 min. each
🚨10 seconds rest.
🚨Repeat 3 to 4 times
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My recommendation is to add 1-2 days x week into your workouts calendar for better results 💪🏼

Dm me or clic in the link in my bio to join my +40&FIT program and lets start working together 😉

Powered by @reebok @teamprophysique @livbody @iconmeals

#plus40andfitseries #maetabolictraining #personaltrainer #onlinecoaching #workout #gymroutine #homeroutine #gymlife #healthylifestyle #transformation #transformyourbody #smarttraining #smartchoices

Let’s Dance!!!!!!🔥😜❤️🌈 Did you kno

Let’s Dance!!!!!!🔥😜❤️🌈

Did you know... Dancing will boost energy levels, flexibility and happiness in older adults and help them age better?

Dancing is a terrific and fun way of exercising that can improve cardiovascular fitness just like any other formal type of exercise.🤯

Busting a move can help improve your brain and waistline.. and before you know it, your whole body is gyrating in joy. Those feel-good vibes aren’t just a happy accident.

Burning up the dance floor isn’t just a good sweat, it torches fat, too! 🚨🔥

Dance functions a lot like interval training, with its mix of low-intensity and high-intensity moves. That means you can burn more shaking shaking shaking than doing a steady-state exercise such as jogging. Besides, and this is key, if your workout feels like a treat, you’re more likely to do it more often 💃!!!!!

The magic parts of dancing – you don’t feel the exertion or high intensity, because it’s fun! It’s only later that you realise how hard you pushed yourself 😅

Depends on your body weight and intensity but you could burn from 5-8 calories x min dancing 🔥💃🔥💃, also, dancing reduces stress levels, improves relaxation, stronger bones & muscles, weight control and a healthier brain.. also, keeps your body limber and active.!

So….. Are you ready to Dance?

Let me know in the comments what you think about burning calories trough dancing ⬇️⬇️⬇️

Also if you want to learn other ways to make exercising fun, dm me o clic the link in my bio to join my +40&FIT progran.... And lets start working together 😉❤️💪🏻

@maryalerangel ❤️ @pamelaabraham_ ❤️ @vic.spencer ❤️
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#plus40andfitseries #happyfriday #happyweekend #tgif #friday #weekend #weekendvibes #exercise #funtraining #training #trainingplan #dancing #healthylifestyle #personaltrainer #onlinecoaching #lifestyle #fitness #nopainnogain #workout

💜TAKE US BACK💜 @vidantanuevovallarta #tbt

💜TAKE US BACK💜 @vidantanuevovallarta

#tbt #tbt❤️ #mexico #puertovallarta #conmihija #teamo #throwbackthursday #siemorejuntas

HOW TO GET VITAMIN D?🌞⠀⠀⠀⠀⠀⠀⠀⠀⠀
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As you age, your body is less efficient at making vitamin D from the sun. Someone who is 70 years old only makes about 25% of the vitamin D that a 20 year old makes from the same amount of sun exposure.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Vitamin D helps with the absorption of calcium, a mineral necessary for bone formation. You can get vitamin D from a combination of dietary sources, such as vitamin-D-enriched milk, supplements, and sunlight exposure.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Of course, too much time in the sun without skin protection can be dangerous, so be sure to practice safety and moderation when it comes to sun exposure.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Because it’s one of the fat-soluble vitamins (along with vitamins A, E, and K) you need to eat some fat (healthy fat sources) along with your food source of D to absorb it.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The recommendations are that healthy adults should take2,000 IU of vitamin D daily ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you haven’t had your level checked, I recommend to you to ask your doctor to run a vitamin D test the next time you have labs drawn.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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A healthy level of vitamin D is at least 20 ng/mL or higher.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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WHERE TO FIND IT⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It’s not widespread in our food supply, but if you love seafood, you can definitely get a good dose. But you you don’t spend to much time outdoors, I definitely recommend you take some supplements….. You can find my supplements recommendations in my Amazon Store ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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☝🏼 LINK IN BIO ☝🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Let me Know in the comments whats your source of vitamin D, and DM to find out more about my new +40&FIT program. ⠀⠀⠀⠀⠀⠀⠀⠀⠀

Powered by @reebok @teamprophysique @livbody @iconmeals
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#plus40andfitseries #vitaminD #vitamins #sunexposure #dietarysource #supplements #amazonstore #personal trainer #onlinecoach #outdoors #sun

🔥Metablic Training Part 1🔥 -----------------

🔥Metablic Training Part 1🔥
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1️⃣ Lateral Scissors

2️⃣Squat- Butt kicks

3️⃣ Burpee Push - ups

4️⃣ High plank- Side Step

🚨1 mins each
🚨10 seconds rest.
🚨Repeat 3 to 4 times
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Metabolic training uses the entire body, involving your upper body, lower body, and core muscles. And, as stated before, muscle is metabolically active tissue, so the more muscles you work, the more calories you burn.

The short definition of metabolic training is: exercises with little rest in between in an effort to maximize calorie burn and increase metabolic rate during and after the workout. ... full body metabolic workouts will produce more growth hormone so you build more muscle.💪🏼
My recommendation is to add 1-2 days x week into your workouts calendar for better results 💪🏼

Powered by @reebok @teamprophysique @livbody @iconmeals

#plus40andfitseries #maetabolictraining #personaltrainer #onlinecoaching #workout #gymroutine #homeroutine #gymlife #healthylifestyle #transformation #transformyourbody #smarttraining #smartchoices

CREATINE enhances mitochondrial function that help

CREATINE enhances mitochondrial function that help reduce the process of aging 👵 ?

CREATINE actually have benefits for your skin, especially to help fight against the effect of aging. There's some evidence that creatine can reduce sagging skin, wrinkles, and sun damage. 👏🏼👏🏼👏🏼

CREATINE is a chemical in your body that is mostly found in your muscles and brain. I found very often from my female clients that women tend to eat very little protein x day 😱, So they get low amounts of creatine by eating seafood and red meat, but now a days you can also found other sources in synthetic creatine supplements (my fav @livbody)

Your pancreas and kidneys can also make around 1 gram of creatine each day. Creatine is one of your body's natural energy sources.💪🏼 Nearly 95% of it is stored in your skeletal muscles and is used during physical activity.

Creatine is totally safe and very commonly used to improve exercise performance in athletes and older adults. Yes, it’s known for its water retention side effects but it’s totally relevant since also gives you more energy, which promotes muscle growth and weight loss.

I have personally taken creatine daily during and my off season and it’s officially one of my essential supplements that will keep in my kitchen cabinets together with my @livbody protein powder and amino acids.💪🏼 (20% off Code: “VICKYFITNESS”)

But be alert if you are one of those people that can get some side effects like nauseas - diarrhea- stomach pains - muscles clamps- so test it first with low dosis, then increase if it’s ok with you. Avoid taking creatine if you have kidney disease or diabetes or suffer from dehydration. 👉🏼Always consult with your Dr, anyways ! IM NOT “LA DOCTORA VICKY “ 🤪

DM ME to join my new +40&FIT program and lets work togheter towards your goals😎😉❤️

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#plus40andfitseries #personaltrainer #onlinecoach #creatine #creatinebenefits #supplements #supplementsthatwork #nutritioncoach #nutrition #healthy #healthylifestyle

Workingout makes me feel happy, healthy, strong, c

Workingout makes me feel happy, healthy, strong, confident, sexy, amazing, fresh, unstoppable😉❤️🌈

#saturdayvibes

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Hacer ejercicio me hace sentir feliz, saludable, fuerte, segura, sexy, increíble, fresca, imparable🌈❤️🌈

#plus40andfitseries #weekend #confident #unstoppable
#amazing #feelinggood #selflove
#personalgrowth #personaltrainer #onlinecoaching

Taking a daily nap can help you lose weight!! Do

Taking a daily nap can help you lose weight!!

Does it happen a lot to you that in order to survive your day you need to drink a lot of coffee?....

I need a nap! I need a nap! I need a naaaaap!!!! 💤 … but instead... coffee! Coffee!!! Coffeeeeeeee 😴😴😴.... Can you relate?

Well let me tell you something.. Sleep experts have found that daytime naps can improve many things: increase alertness, boost creativity, reduce stress, improve perception, stamina, motor skills and accuracy, enhance your sex life, aid in weight loss, reduce the risk of heart attack, brighten your mood and boost memory.

Most adults can get through a busy day without needing a nap, even if they really want one.

Does it make sense to take time for a nap?

Short naps – power naps – lasting about 30 minutes are most highly recommended for adults, as they provide an energy boost without ruining nighttime drowsiness.

Naps can help combat the effects of sleep deprivation, which is one of the problems that for some of us, adults over ‘40s are dealing with ….

We need about seven hours of sleep each night to stay healthy. Sleep deprivation can affect you physically , mentally and by being tired, you can also get to the urge of snacking the wrong food choice 😧 messing up your your fitness goals.

meaning that people who want to maintain a lower weight may want to consider napping from time to time…

But why? 🤔

Sleep deprivation directly affects the levels of two hormones ghrelin and leptin, that are closely tied to hunger and weight. Levels of ghrelin — the so-called “hunger hormone” — increase, stimulating your appetite. The counterpart to ghrelin is leptin, a hormone that the body uses to tell your brain that you’re full. Leptin levels decrease when you’re tired, making it harder to stop eating even once you’re satiated.🤭

I personally very rare take a nap because I found myself feeling even more tired after a nap but definitely think about it maybe every afternoon ☕️

So, tell me… are you getting your naps occasionally or every day? Do you take power naps ? ⬇️⬇️

If you need help to achieve your fitness goals Dm or clic the link my bio to join my +40&FIT program 😉❤️

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