No Limit Bikini Fitness

05/31/2025

Building your dream body doesn’t have to be complicated — it just needs to be consistent 💪🏼

Here are 5 steps I focus on with all my clients:
✅ Prioritize strength training
✅ Eat enough protein
✅ Be consistent
✅ Know your Basal Metabolic Rate
✅ Get enough rest (yes, sleep counts!)

The key? Start. Don’t wait for Monday. Don’t wait to feel ready. Start today.
DM me for a custom plan that fits your busy lifestyle 💜

05/03/2025

5 Tips 💡
1. Don’t overdo it if you are just starting out.
Remember to include rest days for recovery.
2. Make sure to include healthy foods into your routine and fuel your workout. Eat carbs before your workout so you have enough energy for your workouts, and drink protein shake right after to refuel your muscles.
3. Include a variety of exercises to target different muscle groups. Split your workout routine based on your muscle groups – for example Glutes; Quads & Hamstrings; Chest & Tricep; Back & Bicep; Shoulders. Mind muscle connection every time.
4. Pay attention to how your body feels during and after workouts, adjusting weight, intensity or reps. You can also add rest days if needed.
5. Establish achievable fitness goals
that align with your current fitness level, allowing for a sense of accomplishment and motivation to continue your journey. Be realistic with yourself, so you don’t get discouraged when you don’t achieve your goal. Aim smaller and be excited that you are ahead.

Now go crush your goals 💪🏻💕

02/04/2023

Are you unsatisfied with yourself and looking to make a change?

You’re rushing around getting ready for work when you catch a glimpse of your body in the mirror. You wish you hadn’t, because you are not happy AT ALL with what you see.

“Maybe it’s just the angle,” you think to yourself. So you start turning and posing in each and every direction—you tighten up your stomach (hoping somehow this will give you abs), flex your arms, and perk up your glutes.

But you just can’t deny the fact that your body needs some work and it’s a real blow to your self-esteem. You start feeling crummy for letting yourself get to this point and realize it’s time to make a change.

You want a makeover from the inside out—one where you achieve the body you want and create a happier, more confident version of yourself.

See how strength training could be the solution to your problems!!!

CALL or TEXT (941)404-6196 and START TODAY!!! 💪🏻💕💯

12/12/2022

12/01/2022

A lot of the times when we start our fitness journey we can be often disappointed that our results are not coming in fast enough. But in fact, our results are coming in. Our bodies are changing. Our body composition is changing. So, when you see on the scale that you have only lost 3.4 pounds, that might be disappointing. But if you check on your body composition, you may find out that in fact, you have lost 7.7 pounds and gained 2.4 pounds of muscle. 💪🏻
So don’t get disappointed, trust the process, and know that your body is changing, even though the number on your scale may not be moving fast enough for you. 💕

🍑

11/02/2022

Low energy. Busy schedules. Oversized expectations. These are just some of the common barriers (excuses?) that can come between you and your fitness goals. You already know that regular exercise provides a plethora of health benefits—it can lower blood pressure, improve sleep, reduce risk of cardiovascular disease, boost brain function, and maintain metabolic health and immune system function (to name a few). But sometimes actually getting up and moving is simply easier said than done.

Next time you are struggling with trying motivated, try the 5 SECOND RULE FROM MEL ROBBINS!

“The 5 Second Rule is simple. If you have an instinct to act on a goal, you must physically move within 5 seconds or your brain will kill it. The moment you feel an instinct or a desire to act on a goal or a commitment, use the Rule.

When you feel yourself hesitate before doing something that you know you should do, count 5-4-3-2-1-GO and move towards action.”

💪

10/25/2022

CHEST AND TRIP on CABLE MACHINE
The easiest way how to train chest and triceps most effectively is definitely on the cable machine. For Chest exercises you will utilize both sides of the cable tower. You can position your two cable handles in three different heights (high, mid, low) to train three different parts of chest (decline, mid, incline),
and you can also position your hands in two different ways - palms facing each other (chest fly) or palms facing down (chest press). This will give 6 different exercises to train chest on cable.
Perform 3 SETS OF EACH at 12 REPS
For tricep you will only use one side of the cable tower with on handle.
You can perform two different styles of tricep extensions. First, palm facing down, and second with palm facing up.
PERFORM BOTH STYLES FOR 3 SETS at 15 REPS at each side.

10/21/2022

THREE REASONS WHY TO INCORPORATE ‘BOSU’ INTO YOUR WORKOUT ROUTINE:

1) Workout Intensity
By incorporating a bosu ball while lifting free weights, such as dumbbells and barbells, you force your muscles to stabilize and guide the weights thorough the full motion, making your usual exercise routine more challenging. It can also add an extra challenge and intensity to other common exercises, such as pushups, lunges, and squats.

2) Variety
Fitness experts agree that adding variety to your workout is a great way to incorporate different benefits, in addition to keeping you entertained and interested in your workout. Forcing your body to adapt to changes in your routine helps you stay balanced and able to face difficult tasks you encounter in other fitness situations. A bosu ball is the perfect way to modify your usual stretches and strength training exercises.

3) Flexibility
The bosu ball’s rounded top offers excellent support for back and abdominal stretches. Simply drawing yourself over the soft dome and relaxing your muscles will force them to stretch in a unique, beneficial way that is difficult to recreate with traditional stretches. Additionally, with the flat side up, it can be utilized as a ‘slant board’ for calf stretches and more.
🔥🔥🔥

10/17/2022

HIP THRUST:

A bent-leg hip extension exercise performed with your back on an elevated surface, the hip thrust is a favorite of lifters everywhere for its ability to target the posterior chain — especially the glutes — in a unique way.

If you’re looking to build size and strength in your 🍑, the hip thrust should definitely be part of your exercise routine.

The hip thrust motion mainly targets the glutes — both the gluteus maximus and gluteus medius — as well as the hamstrings. Your quads, core, and hip adductors will be working, too.

Follow these steps to perform a hip thrust:

Set up with your back against an elevated surface (like a bench or a box) with your knees bent and feet flat on the ground.
The bench should hit just below your shoulder blades, and your feet should be about shoulder-width apart. You can rest your elbows on the bench.
Keeping your chin tucked, push through your heels until your thighs reach parallel to the floor — your legs should form a 90-degree angle.
Squeeze your glutes at the top, then return to start.
If you’re a beginner, aim for 3 sets of 12 reps, working your way up to 20 using body weight.

After that, progress in the exercise by experimenting with a single-leg variation or safely adding weight, either with a barbell, plate, or dumbbell — more on that below.
GOOD LUCK 🍀
🍑 🍑💪

09/26/2022

🍑 BULGARIAN SPLIT SQUAT 🍑

The Bulgarian split squat is a version of a single-leg squat where the back leg is elevated on a bench or a sturdy chair. It requires a lot of balance and coordination, increasing the core and upper body engagement required to maintain proper form. The main thing to remember is that it takes some trial-and-error to find proper foot placement to perform the exercise comfortably.

You'll place one of your feet on a bench behind you, but you may need to hop your front foot around a little bit to help you find the exact position that feels best. It's okay to try a few practice repetitions before starting your actual set to make sure you're set up appropriately.

This exercise is intended to target your front leg—your back leg is there to offer some balance support, but the engagement and the "burn" should be felt primarily in your front leg, particularly the quadriceps of your front leg.

PERFORM 3SETS 12REPS on each leg
🍑

06/17/2022

“The difference between winning and losing is most often not quitting. "
~Walt Disney

No Limit Bikini Fitness
Jana Janča Janička Snášelová

06/08/2022

Are you unsatisfied with yourself and looking to make a change?

You’re rushing around getting ready for work when you catch a glimpse of your body in the mirror. You wish you hadn’t, because you are not happy AT ALL with what you see.

“Maybe it’s just the angle,” you think to yourself. So you start turning and posing in each and every direction—you tighten up your stomach (hoping somehow this will give you abs), flex your arms, and perk up your glutes.

But you just can’t deny the fact that your body needs some work and it’s a real blow to your self-esteem. You start feeling crummy for letting yourself get to this point and realize it’s time to make a change.

You want a makeover from the inside out—one where you achieve the body you want and create a happier, more confident version of yourself.

See how strength training could be the solution to your problems!!! CALL or TEXT (941)404-6196 and START TODAY!!! 💪🏻💕💯