Victoria Rose Fitness

11/21/2025

Did you pass?!

11/12/2025

10/22/2025

Fix your posture in just a few minutes a day!

Do these 3 exercises twice daily to stand taller, reduce tension, and move better.

1. For a Neck hump: “Tummy time” – hold 30 seconds.
2. For Rounded shoulders: Banded tear aparts – 12 reps.
3. For an Anterior Pelvic tilt: Half kneel hip flexor stretch – 30 sec each side.

YOU got this!

10/15/2025

Fall is the perfect season to slow down, but not to stop moving.

Cool air, crisp leaves, and quiet trails make it easier to clear your head and reconnect with your body.

Walking doesn’t have to be “exercise.” It can be your daily reset. Your time to think. Your reminder that movement doesn’t always have to be intense to be effective.

Start with 10 minutes, YOU got this!

10/01/2025

September 💛

09/29/2025

If you want stronger, more mobile, pain-free movement, you can’t ignore your hip flexors.

Most people only stretch them, but strengthening them is what actually helps with:

- Better posture
- Stronger lifts (squats, deadlifts, running)
- Less low-back and hip pain
- More athletic, powerful movement

Do these 5 exercises to strengthen and bulletproof your hips:

1. Leg lifts – 5 each side (10 sec hold)
2. 90/90 hip flow – 8 each
3. 90/90 heel touches – 8 each
4. Deep lunge lift-offs – 6 each side (3s hold)
5. Banded march – 10 each

Do these exercises 2–3x a week to feel the difference in how your hips move and perform.

YOU got this!

09/24/2025

Ready to start strength training but not sure where to begin?!

SAVE this simple full body workout that builds a strong foundation without needing a gym full of equipment.

1. Goblet Squats – 10 reps
2. Romanian Deadlifts – 10 reps
3. Bicep Curl to Press – 10 reps
4. Elevated Push-Ups – 10 reps
5. 3 Point Stance Row – 8 each side
6. Dead Bugs – 16 reps (8 each side)

Start with 2 sets of each exercise, then work your way up to 3 sets.

Strength training is the key to moving better, feeling stronger, and aging well... so start TODAY with this routine! 💪🏼

09/17/2025

Most people aren’t ruined by one big mistake, it’s the quiet little habits that pile up over time.

The ones you brush off with:

“It’s just one less workout.”
“I’ll skip eating well today, and get back to it tomorrow.”
“Everyone sits at a desk all day, I’m fine.”
“It’s only a few drinks.”
“I’ll catch up on sleep tomorrow.”

But your daily habits determine your energy, your body, and how you age.

Improving your health isn’t about perfection, it’s about progress and changing one habit at a time.

And once you see the habits holding you back, you can start changing them.

Fixing one of these today can completely change how you feel in a week, a month, and a year.

Need help fixing your habits?!

I coach people 1-on-1 to build sustainable habits that leave them looking better, moving better, and feeling better!

Sometimes you need some help getting started, and if you wanna learn more, comment ‘coach’ and I’ll send you a DM!

09/05/2025

Protein Packed Chocolate Banana Muffins 🍫🍌

These aren’t your average muffins. Each bite is loaded with protein, fiber, and chocolatey goodness to keep you fueled and satisfied.

Perfect for breakfast, a post-workout snack, or a healthy treat when cravings hit.

Ingredients:
- 4 bananas
- 4 eggs
- 1 cup egg whites
- 5 scoops protein powder
- 1 cup oats
- 3 tbsp milled flax seed
- Dark chocolate bar
- Splash of vanilla extract

Macronutrients per muffin:
- 136 cals
- 13 grams of protein
- 12 grams of carbs
- 4 grams of fat

Moist, naturally sweet, and packed with nutrients!

This will be your new go-to high-protein snack!

08/13/2025

Every trail teaches you something about your body, your mind, and your limits.

Some lessons are in the sweat. Others are in the stillness.

Movement isn’t just for fitness.
It’s for energy.
It’s for mental clarity.
It’s for living fully.

You don’t have to hike a mountain to start.

Just take one step today, and another tomorrow.

Your body (and future self) will thank you. 🥾💪🏼

07/24/2025

This is what healthy looks like.

Not just workouts and healthy meals, but rest, joy, connection, movement, treats, and time in nature too.

I don’t chase perfection anymore. I live in balance.

Swipe through to see the real habits that keep me strong, energized, and feeling my best without burning out.

I’m curious…

What do YOU do to create balance in your life?!