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Red Frog

Trainer & Health Coach
NASM CPT - CNC - CES
Graduated from the AIvin Ailey school Feeling confident in your body takes practice, patience and surrender.

Nutrition coaching & personal training services 💪💫

Food and movement shouldn’t be a source of stress. Learn how to reach your goals (losing or gaining) by having a healthy relationship with food.

Flip the script and become your best ally, take care of yourself the same way you take care of others and see your life change. Creating discipline while being flexible and not missing on life’s pleas

ure doesn’t have to feel impossible. I can help you create a deeper mind/body connection so you can move better, feel present in your body and reach any goals you have while having fun on the side.

- Personal training
- Balance, mobility and posture training
- Nutrition coaching
- Pre & postnatal
- Body conditioning for dancer

With 1-on-1 coaching, the work will be tailored to your needs, fitness experience and objectifs.

On a budget? Check out my SupersetApp! 📱

15/04/2026

Steal this series — and why it works 👇

A smart combo to build a strong upper body by anchoring it into your posterior chain (your base).

What you’re working:

• B-stance RDL + single-arm row
Glutes + hamstrings + lats/upper back → ties lower body stability to pulling strength

• Incline chest press
Upper chest + shoulders + triceps

• Single-arm seated overhead press
Shoulders + triceps + anti-rotation core

• Incline chest press (again)
Reinforcing push strength + upper chest endurance

• Seated good mornings
Spinal erectors + hamstrings → posture + back support
opens the hips, improves adductor flexibility

• Parallel stance RDL
Posterior chain strength → glutes, hamstrings, hinge pattern

👉 Why it works:
You’re alternating hinge + pull with push + shoulder work → better posture, stronger back support, and more efficient upper body gains.

20-MIN CIRCUIT 🥊
40s work / 20s rest

4 rounds

B-stance RDL + single-arm row (alternate sides each round)
Incline chest press
Single-arm seated overhead press (alternate each round)
Incline chest press
Seated good mornings
Parallel stance RDL
Push-ups (bodyweight finisher) 🔥

Slow it down (3 sec on the way down) → more control, better results. Save it ✨

14/04/2026

What happens when life takes you away from dance?

Injury. Surgery. Pregnancy. Burnout. A pause you didn’t expect. A detour that felt permanent.

And then... the comeback.

That’s what « How Did You Do It? » is about.

I’m launching a series of real recovery stories from dancers who’ve stepped away and found their way back. Some returned after injury. Some after becoming mothers. Some after discovering there was life beyond the studio.

And every single one of them has something to teach us about resilience, reinvention, and what it really means to be a dancer.

15+ stories coming all year. Because your journey matters, whatever it looks like.

If you’ve ever had to pause, step back, or reimagine your relationship with dance, this series is for you.
New stories dropping soon. 🩰✨

Read the first one in my bio.

07/04/2026

Every time you follow through, you build trust with yourself.
Start small— show up, even at 30%.
Track your habits, not just outcomes.
Confidence isn’t found—it’s earned through kept promises.

05/04/2026

March Dump 🐥

01/04/2026

Comparison kills focus. Stay in your lane and measure progress against your past self.
Document your journey—notes, videos, reflections. You’ll see the evolution others can’t.
It’s you VS you 💋

23/03/2026

Before switching direction, ask: did I actually give it time?
Commit to a minimum timeline (4–6 weeks).
Remove unnecessary variables.
Master boredom—it’s where results happen.

Lately, I’ve been catching myself searching… again.
For the better idea, the sharper plan, the thing that will make it all click faster.

But today feels a little blue, and maybe that’s why it’s clearer:
I don’t need a new direction. I need to stay.

To trust what I already built.
To respect the pace I chose, even when it feels slow, even when it feels quiet.

Because the truth is—I’m not chasing noise.
I’m not looking for fame.

I care about people.
I care about helping them reconnect, understand, and rebuild what I believe is at the center of everything: their relationship with their body.

And that kind of work… doesn’t come from constantly starting over.

It comes from staying long enough to let things unfold.

I want to slow down.
Feel grounded again.

Because the grind only makes sense when it’s fueled by something real—
passion, desire, creative impulse. Not restlessness.

So maybe I don’t need a new plan.
Maybe I just need to trust that if I planned to rest…
then rest is exactly what I’ll get.

Happy rainy Monday everyone 🤍🩶🖤

18/03/2026

Explosive trio 💥

Build power where it actually transfers ⚡️

Goblet squats • Step-ups w/ suitcase carry • Bulgarian split squat jumps

10 squats
10 step-ups (5 right load / 5 left — or 10 each if you can, switch each round or go 5/5)
→ repeat for 12–16 min AMRAP (adapt to your level & goal)

This combo targets:

* explosiveness
* single-leg strength
* stability under load

→ all key to improving jump height, control, and efficiency.

Perfect for dancers, runners, or anyone wanting stronger, more resilient legs.

Keep the quality high, stay controlled, then be explosive when it counts.

18/03/2026

You won’t always feel motivated — and for dancers, that’s not a flaw, it’s part of the process.

Technique, strength, and control aren’t built on “good days.” They’re built on what you repeat when you’re tired, sore, or mentally elsewhere.

Create systems that hold you:
fixed training slots between rehearsals,
non-negotiable basics (warm-up, mobility, activation),
simple, repeatable routines that don’t rely on willpower.

Because your body doesn’t adapt to how you feel —
it adapts to what you do consistently.

And in dance, consistency is what protects your body, refines your movement, and sustains your career.

Adresse

Toulouse

Site Web

https://www.manonhallay.com/

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