Tillys Focused Individual Training LLC

02/06/2026

🌿 DAY 6 – TGIF Beautiful individuals
Day 6 = Strength + Confidence

workout is about:
✔ Strong legs
✔ Stable core
✔ Feeling capable in your body
Move slow. Control the reps.

02/06/2026

Let’s go

NILTON THE HERO.

A back and forth affair, and De Andrade gets the game winner with 30 seconds left.

02/05/2026

30-Minute Total Body Bodyweight Workout
Workout Format
• 5 exercises
• 45 seconds work / 15 seconds rest
• 5 total rounds
• Total time: 30 minutes
Warm-Up – 5 Minutes
• March or jog in place – 1 minute
• Arm circles & shoulder rolls – 1 minute
• Hip circles & leg swings – 1 minute
• Bodyweight squats – 1 minute
• Easy jumping jacks – 1 minute
Main Circuit – 25 Minutes
• 1. Bodyweight Squats
Legs & glutes
• 2. Push-Ups
Chest, shoulders, triceps, core (knees or incline if needed)
• 3. Reverse Lunges
Legs & glutes (alternate legs)
• 4. Plank Shoulder Taps
Core & shoulders (keep hips stable)
• 5. Mountain Climbers
Core & cardio
Complete all 5 exercises to finish 1 round. Rest 60 seconds between rounds. Complete 5 rounds total.
Optional Finisher – 2 to 3 Minutes
High knees, jumping jacks, or wall sit hold.
Cool Down – 3 to 5 Minutes
• Standing quad stretch
• Hamstring stretch
• Chest & shoulder

02/05/2026

🌿 DAY 5 – CHECK YOUR FAST
Day 5 check-in 🧠⏰
How has your fasting window felt so far?
✔ Energy good? Keep going
✔ Feeling foggy or bloated? Shorten your fast
✔ Hungry early? Add more protein
There is no gold star for suffering here.

02/04/2026

✨ Who Am I To Be Brilliant? ✨

Our greatest fear isn't that we're inadequate — it's that we're powerful beyond measure. It's not our darkness but our light that truly frightens us. 🌟

We are all children of God, meant to shine bright and inspire those around us. When we let our own light shine, we give permission for others to do the same. As we liberate ourselves from fear, we liberate others. 💫

Embrace your brilliance. Step into your power. The world needs your light. 🌍❤️

02/04/2026

🌟 Day 4 of the 28-Day Challenge: Eat with Purpose 🌟

Today, let's focus on eating intentionally and mindfully! 🍽️✨ Remember, our meals are not just a source of comfort, but a celebration of nourishment and a connection to humanity. 🌍❤️

💚 As you prepare your meals today, think about the ingredients you're using – where they come from and the hands that helped bring them to your table. Show gratitude for the farmers, the earth, and the effort that goes into every bite.

Here are a few ideas to encourage mindful eating today:
1. Savor Your Food: Take time to truly enjoy the flavors and textures. Chew slowly and appreciate every bite!
2. Gratitude Practice: Before your meal, take a moment to express gratitude for the food and the people who grew and prepared it.
3. Eat Righteously: Choose nourishing foods that fuel your body and make you feel good, steering clear of emotional eating.

Let’s make this challenge about more than just our plates – let's connect with our food, our bodies, and our community. Share your thoughts on mindful eating today! What are you grateful for? 💖

02/03/2026

02/03/2026

NPI Rankings ➡️ Hobart stands as the lone undefeated team, solidifying the No. 1 spot in the first Division III Men’s Ice Hockey NPI rankings of the season.

🔗: on.ncaa.com/26D3MIHNPI_1

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02/03/2026

New studio hours are 5am-6pm, with the last available slot at 5:30pm.

02/03/2026

🌿 DAY 3 OF THE 28-DAY CHALLENGE 🌿
FOUNDATION + FULL-BODY STRENGTH

Today we start building the base.
Nothing extreme. Nothing fancy.
Just intentional movement to wake up your muscles, support digestion, and build consistency.

👉 Today’s Focus:
✔️ Full-body strength
✔️ Controlled reps
✔️ Good form > speed

If this feels manageable — GOOD.
Strong foundations don’t burn you out… they build you up.

🏋️‍♀️ DAY 3 WORKOUT – FOUNDATION FULL BODY
Complete 3 rounds at a steady, controlled pace:
1️⃣ Chair Squats – 12 reps
(Sit back, stand tall, squeeze glutes)
2️⃣ Incline Push-Ups – 10 reps
(Use a bench, couch, or wall if needed)
3️⃣ Dumbbell Rows – 12 reps
(Or use a backpack if you don’t have weights)
4️⃣ Glute Bridges – 15 reps
(Drive through heels, pause 1 second at the top)
5️⃣ Dead Bugs – 10 reps per side
(Slow and controlled — core tight)

🚶‍♀️ Finish with:
• 20–25 minute brisk walk (mall walk, treadmill, or outside)

💡 Rest as needed between exercises. This is about quality movement, not rushing.

🥗 HIGH-PROTEIN MEAL / SNACK IDEA
Gut-Friendly Protein Bowl (Easy + Filling)
✔️ 1 cup Greek yogurt (or dairy-free coconut yogurt)
✔️ 1 scoop vanilla protein powder
✔️ 1 tbsp chia seeds or ground flax
✔️ Handful of berries
✔️ Drizzle of honey or cinnamon (optional)

👉 Why this works:
• High protein to support muscle + blood sugar
• Fiber for digestion
• Easy to digest post-workout or as a fast-breaking meal

✨ Day 3 Reminder:
You don’t need to feel sore to be making progress.
You don’t need to do it perfectly for it to count.
Just show up.

That’s how momentum is built.

Drop a 💪 if you’re getting this workout in today!

02/02/2026

SUPER BOWL SPECIALS!!