Kira Stokes - kirastokes.com - instagram lists #feedolist

kirastokesfit

SWIPE and head to my stories for this VERY INFORMATIVE @selfmagazine article complete with directions on how to perform each move. This oblique focused ab workout is progressive in nature, warming up your entire core in preparation to rotate safely and effectively ⭐️In short you’ll perform each move for 20 seconds on one side (feel free to in increase that to 30 seconds😉) , no rest, seamless transitions, then move to the other side but TRUST, reading the article is super important so you know the not only how to perform each move, but the “why” behind each move ⭐️For another killer oblique focused workout, download the #KSFApp [LINK IN PROFILE] and attack “AB BLAST 2” oblique focused* . . . . #thestokedmethod #stoked #core #abs #strength #workforit #goals #abworkout #challenge #fitspo #bodyweight #noexcuses #fitnessinspiration #motivation #formfirst #instafit #instagood

kirastokesfit

PLEASE READ🙏🏼Reminder - I don’t run for miles or minutes, I run for ME (and to hear @garyjac ‘s stellar commentary - everyone needs a “little” Gary in their life, no pun intended😂). These moments are usually just for stories but this particular “Run Stoked” video organically yet glaringly chronicles a few simple takeaways so I felt inclined to give it a permanent home (swipe & watch with volume up)... Stoked Daily Reminders: • laugh at every joke • live colorfully • run through every sprinkler • challenge breeds change • nature is magical • have an attitude of gratitude...and show it • the little things✨ ARE the big things💫 • do you • love rules Now get out there with clear eyes and run/walk your full heart out (can’t lose😉) 🏃🏼‍♀️❤️ . . . . . #thestokedmethod #stoked #run #runner #runstoked #appreciate #grateful #getoutside #nature #fitspo #runhappy #instafit #instagood

kirastokesfit

COMING SOON! Sneak peek at a little something I’ve been working on 🙊...VERY STOKED to be able to offer these to you all SO SOON. No more questions of what bands you should be using with the #KSFAPP [LINK IN BIO] or any workouts for that matter. I’ve got you covered! ⭐️Comment below if you’re as excited as I am...just weeks away from the launch (and yes, I will be releasing a series of *new* band workouts on the app at launch💪🏼) • STOKED = light resistance (light beige) • SUPER STOKED = medium resistance (green/gray) • SUPER DUPER STOKED = heavy resistance (dark gray) . . . #thestokedmethod #stoked #strength #bands #workforit #goals #noexcuses #build #getstoked #stokedsquad #athlete #trainer #fitspo #inspiration #motivation #doyou #creator #fitnessgear

kirastokesfit

GOT 5 MINUTES? Let’s celebrate @garyjac ‘s Birthday #stokedstyle 💪🏼 Trust, you don’t want to miss this ❗️NEW CONTENT❗️on the #KSFAPP . No better day or way to launch a brand new section of the app, “STOKED LADDERS” than with the Leo who stole my ❤️ ⭐️LINK IN PROFILE (7 day free trial) then head to the Stoked In Studio Category➡️Stoked Ladders and enjoy some fast, furious, bodyweight work: ⭐️STOKED LADDERS - whether you need a quick movement snack aka Stoked Snack, or are looking to finish off another Stoked Workout, these fast and furious options of perfectly paired exercises comprised of either descending or ascending rep schemes will challenge both muscular strength and endurance. Get ready to climb down or up the ladder, STOKE the fire within and earn the burn that sparks change. LET’S DO THIS #stokedsquad 😅 #getstoked #getjacd . . . . #thestokedmethod #stoked #stokedsquad #stokedladder #pushups #abs #workforit #goals #strength #challenge #instafit #instagood

kirastokesfit

Happy Birthday to the man who brings more laughter and love (SWIPE) to my life on a daily basis than most people have in a lifetime, the one and only Gary Jacobus 🍻🤼‍♂️. You are a true gem of a human and husband, spreading good vibes and positivity not only to me, but to all those who have the pleasure of knowing you. I’ve said this before, and will say it over and over again - you leave nothing but smiles in the wake of your presence, and your presence is a gift to everyone you encounter. I love you with my whole heart and soul ❤️✨ @garyjac #leo #leoseason #getjacobused #besthusband #mylove . . . . #thestokedmethod #stoked #grateful #blessed #support #love #birthday #truelove #inspiration #goals #workforit #marriage #instafit #instagood

kirastokesfit

MOOD when more❗️NEW CONTENT❗️is available on the #KSFAPP [LINK IN PROFILE - 7 DAY FREE TRIAL] TWO new workouts in the “Stoked In Studio” Category just in time for the weekend: 💪🏼LOWER BODY/CORE *Abs* (strength, light cardio) - Get Stoked to zone in on your glutes, hamstrings, quads, inner thighs and core during this non-stop lower body focused workout. Expect light cardio during the first circuit to give you that Stoked Style burst of energy to help fuel your fire • medium/heavy set of dumbbells • Body Part Specific section 💪🏼WAKE UP GET STOKED (strength/mobility) - the perfect way to start your day, your workout or to simply add as a movement snack aka Stoked Snack at any point of the day. These core awakening movement/flows are some of my go-to exercises for movement prep and to truly connect and activate the core. Super STOKED for you all to try this one - It’s 16 minutes of feel good moves • bodyweight • available in 3 sections - Full Body, Fine-Tuning and Mobility ⭐️ As always I’m SO STOKED for you to mix and match these incredible workouts with what you’ve already been working to master on the app to create YOUR ultimate fully STOKED workout experience. FITNESS ON YOUR TERMS. Also, don’t forget to tag me in your #stokedselfie video/pic on your stories! LET’S GO STOKED SQUAD⚡️ . . . . #thestokedmethod #stoked #strength #kirastokesondemand #workforit #goals #challenge #vibes #mood #workout #fitspo #instafit #community #stokedsquad

kirastokesfit

Yes, you read that right, @ashleygraham and I want you to have an “Ugly Butt.” Find out when, why and how @shape (link ⬇️and in stories as well, SWIPE for a teaser). This placement may change your understanding of core activation and plank form (for the better) forever. #notmodelbehavior #nobootypopwhileplanking https://www.shape.com/celebrities/celebrity-workouts/ashley-graham-ugly-butt-workout-form . . . . #thestokedmethod #stoked #plank #core #coreactivation #abs #glutes #workforit #formfirst #goals #fitspo #fitnessinspiration #trainer #trainertalk #uglybutt

kirastokesfit

💛 . . . #love #laughter #goodvibes #stoked #goals #workforit #besthusband #wedding #family #wisconsin #instafit #instagood

kirastokesfit

Body sculpting class at the #MilwaukeeArtMuseum 😜 #thegymiseverywhere #thestokedmethod #movementisart . . . . #stoked #strength #bodyweight #workforit #goals #fitnessmotivation #fitnessinspiration #beastmode #getoutside #play #instafit

kirastokesfit

When I sit, I lounge #noshameinmyloungergame #oldschool #doyou #happy4th 🇺🇸

kirastokesfit

🇺🇸stars and stripes forever🇺🇸 @brooksrunning Launch 6 Old Glory Happy 4th everyone! #runfree #runhappy #happybirthdayamerica . . . . #runner #tun #thestokedmethod #stoked #athlete #workforit #goals #legs #sneakerhead #instagood #instafit #happy4thofjuly

kirastokesfit

It’s not listed, so I had to go to it 🏖#favoritethings #beach #happyplace Thanks again to for the thoughtful #4thingstote @candacecbure , you know me so well❤️ @theshopforward

kirastokesfit

BIRTHDAY MINDSET - A Beach Day makes for the perfect Birthday. For me, the ocean signifies endless possibility. @garyjac took this photo (yesterday) moments after I had performed our tradition/ritual of finding five small shells, telling each one a wish/goal before sealing it with a kiss and tossing in the water - I let the shell drift out to sea, with complete faith it will bring my wish back to me✨ ⭐️ I don’t just accept birthdays, I LIVE and cherish them fiercely. Adding more years to your life (and life to your years) means more wisdom, more experience, more knowledge...more strength both mentally and physically. I truly believe opportunities to grow, empower and impact your own path, and that of those around you are endless when you embrace the journey of life with an open heart, thirsty mind and grateful soul. THIS IS 4️⃣5️⃣💪🏼 #strongatanyage . . . . #thestokedmethod #stoked #happyplace #mindset #birthday #workforit #goals #challenge #bikinibody #vacation #beach #instafit #instagood #fitoverforty #hiltonhead

kirastokesfit

Miami, you brought the heat, I brought the fitness and @starkistcharlie brought the snacks! SWIPE 💙💛Another incredible #stokedforstarkist event yesterday - these athletes earned their protein packed post-workout #starkistcreations (AND Stoked tank 💪🏼). I’m always amazed at the bond movement immediately creates among individuals. Within minutes, the newest #stokedsquad is formed, made stronger with every rep,bead of sweat and smile shared. Grateful to #starkist for understanding and promoting the importance of healthy eating AND movement for overall wellness. ⭐️SO - WHERE IN THE WORLD SHOULD CHARLIE AND I SHOW UP NEXT? COMMENT BELOW⭐️ _____________ You’ll find #chickencreations in my gym bag at all times so I’m never not prepared when hunger strikes. My two favorites: Ginger Soy and Bold Buffalo (incredible on celery, tastes like a chicken wing!) #teareatgo #ad

kirastokesfit

RUN FREE CHALLENGE - HAPPY GLOBAL RUNNING DAY🌎SWIPE AND READ - From City streets to sandy beaches, and everywhere in between #runfree Top four questions about my runs answered in three short sentences: • why do you run? • how far do you run? • how fast do you run? • what are you training for? I run for me, not for miles or time. My body is both my navigation and pace setter. Most importantly, I’m training FOR LIFE ⭐️My challenge for all of you today is to #runfree - no expectations, no distractions, no particular goal, no limits, no rules. One of the beautiful things about running and what makes it so joy-filled for me is the fact it is like moving meditation - an activity that requires no external motivation, or technology to guide, only internal inspiration. We all hold the power to move, one foot in front of the other. Own your power and get out there #stokedstyle #runforyou Give me a 🏃🏼‍♀️or 🏃🏻‍♂️in comments if you’re with me! . . . . #thestokedmethod #stoked #run #runner #runhappy #cardio #sweat #justmove #movemenf #workforit #goals #challenge #motivation #inspiration #instafit #doyou #globalrunningday

kirastokesfit

Positive energy is contagious. Surround yourself with people who spread it like pixie dust✨ When @leyon sends you a text he’s in town for a minute you find a way to throw some 🥊 with him. I think I’ve found my signature boxing moves - hop to jab and jumping jacks whenever I nail a combo (just wait - 15 seconds into the first video 😂). Far from textbook form but man I’m having a blast and giving the big man a chuckle #cantstopwontstop ⭐️Huge congrats to Leyon who was named one of the new trainers on @revengebody @eentertainment 🙌🏼. I told him he needs to work on those biceps before making his debut on the show 😜 . . . . #thestokedmethod #stoked #fitfam #support #workforit #goals #boxing #beastmode #alwayslearning #creators #nyc #la #nycfitness #fitnessinspiration #motivation #fitnessfun #instafit #instagood

kirastokesfit

Who’s with me?🏃🏼‍♀️Happy Friday AND Happy #nationalsmileday 😀! The simple act of smiling can change your mood and attitude in mere seconds, and that of those around you. Try adding a smile, a physical expression of “I got this”, to the most challenging part of your workout and feel and instant boost of power. __________ ❗️EDIT❗️- Weekends are for running and/or doing the #KSFAPP...more new content launching tomorrow! LINK IN PROFILE - 7 DAY FREE TRIAL https://ondemand.kirastokes.com/ . . Tank - @newbalance . . #thestokedmethod #stoked #smile #happy #workforit #goals #fitnessinspiration #runhappy #fitnessmotivation #challenge #run #runner #instagood #instafit #inspiration #fitspo #instafit #friyay #mood #vibes

kirastokesfit

When the pop of color in your outfit matches the pop of color in your new kitchen...and you’re also on brand for the weekend🇺🇸✌🏼 ⭐️don’t forget to take time amidst the barbecues and beach to honor those who have paid the ultimate sacrifice for our country🙏🏼 #landofthefreebecauseofthebrave #honor #respect #thankful #memorialdayweekend #stokedstyle #memorialday

kirastokesfit

PLEASE READ, WATCH, SWIPE and DO WITH US! A few weeks ago I asked on stories if you wanted to see the LOWER BODY focused portion of this basic Stoked 360 circuit. The vote was an overwhelming YES so here it is💪🏼(not seen is the cardio core move and upper body bodyweight isolation for this circuit - but you experience it all (or similar) on the #KSFAPP [LINK IN PROFILE] ⭐️A few things to take note of and remember 🔹details matter, form matters, mind/ body connection matters, tempo matters, having fun matters 🔹In all #thestokedmethod offerings (both in NYC and on the #KSFAPP) transitions from one move to the next are as important as the moves themselves. Notice how we connect movement seamlessly 🔹Each circuit in Stoked 360 is built in a science backed manner: strength, power, endurance. Each move has a purpose as does its placement. Think of each exercise/move like a word in a book - each word MUST make sense with what comes before and after it in order to tell or create a beautiful story. Anyone can throw random words (exercises) at you to impress...the question is can they put them together tell a thought provoking, impactful story (workout) 🔹I have SO MUCH more to say on this but this post isn’t meant to be a book in itself 😂 🔹if you do this circuit, make sure you do the exact same progression on the other side, 3 sets total (again there is a core and upper body component not seen that is done after the second side so feel free to freestyle if you like) •tic-toc lunge - 8 reps •isolated reverse lunge - 5 reps •lunge jump (split squat jump) 10 seconds (we did 15-20 seconds sets 1+2) • knee drive 12-15 reps •high knees 15-20 seconds (high knees release the glute after all that good work) 🔹remember, what you see daily from me in my posts is generally one move #SMOTD (Stoked Move Of The Day) not an entire workout. For that well, again...get my app😉 and/or come to class if you’re in NYC. The schedule is always up on my site, www.kirastokes.com or posted on stories . . https://ondemand.kirastokes.com/ . . #squad #stoked #stoked360 #workforit #goals #challenge #fitfam #community #nyc #nycfitness #formfirst #fitnessinspiration #coach #trainer #instafit #groupfitness

kirastokesfit

Need to spice up your run/walk? WATCH, LISTEN and SWIPE for some classic @garyjac ❤️commentary🔥and tips (+ challenge) to make your run/walk a little more STOKED🏃🏼‍♀️💪🏼. Remember, moving in all directions is important for your body and mind #shockittorockit #mixitup #stokedontherun #doyou ⭐️Also, check my post from Thursday on the importance of lateral movements . . . #thestokedmethod #stoked #run #runner #getoutside #change #workforit #goals #athlete #trainer #sundayfunday #sundayrunday #instafit #instagood #fitspo #runhappy #views #grateful #nature #cardio #sweat

kirastokesfit

Every plank counts 😜 Colgate X Stoked Unleashed 📣Oral health is part of your overall health. I’m stoked to announce my partnership with @colgate, a brand I’ve been using for as long as I can remember (thanks for starting me young mom and dad ❤️) and has been a staple in my gym bag for years. Just like #thestokedmethod is constantly evolving, so are Colgate’s options for a whiter, brighter smile, cavity protection and tartar control. Thanks to the new @Colgate Total SF formula, I’m as confident in my smile as I am about my moves. #ColgatePartner #NewColgateTotal

kirastokesfit

Every day should be filled with learning➡️ laughter➡️ and love. Thank you to my amazing mom for making sure our lives have been and continue to be filled with an abundance of all of the above❤️🙏🏼. ⭐️To all the Stoked Moms out there, I salute you. There is no greater kind of strong than #momstrong 💪🏼Happy Mother’s Day! . . . . #thestokedmethod #stoked #family #grateful #laughter #love #blessed #goals #workforit #instafit #abs #inspiration #motivation #fitfam #instagood #mom #happymothersday

kirastokesfit

✨Kindness is magic, spread it like pixie dust✨ My coaching style is deeply rooted in positive reinforcement and I love wearing cute tanks etc. that provide uplifting messages and reminders for myself, and all those I come in contact with throughout the day. Naturally I was STOKED when my @StitchFix box arrived which included this super cute @goodhyouman top bearing the most simple, always en vogue call to action “Be Kind”🙏🏼 _________ My stylist knows that my days are filled with training amazing people, and she helps me spread the motivation! Remember - sometimes offering a simple smile to a stranger can turn their entire day around. The best part? As always, you get what you give...be kind and you shall receive in kind. #StitchFixInfluencer #StitchFixMoment

kirastokesfit

Those I AM INVINCIBLE post-workout vibes @ashleygraham #thestokedmethod ✨The only workout you’ll ever regret is the one you didn’t do...GET STOKED [link in profile]💪🏼 https://ondemand.kirastokes.com/ . . . . #stokedsquad #stokedvibes #mood #mondaymotivation #workforit #goals #noexcuses #athlete #trainer #vibes #beastmode #instafit #girlpower #instagood #strongwomen #strongertogether #fitspo #inspiration

kirastokesfit

❗️INSPO FOR WINTER RUNNING/OUTDOOR WORKOUTS❗️I never thought it would happen but I’ve truly come to enjoy braving the elements and logging miles in the quiet, often gray, stark landscape that is winter running. I made a conscious shift in my mindset to find motivation in the brisk air in what could easily become what I call “gym hibernation months.”✨There is something so powerful about heading out into nature knowing YOU are the sole creator of the heat that builds in your body, the sweat that forms as you continuously leave your footprint on the ground. No outside source, YOU are your own furnace, YOU have the ability to STOKE the fire within. That’s power⚡️ ____________ DRESS FOR SUCCESS - making sure you have the right gear makes a difference (I’m all about layers) and this year, I’ve fallen in love with Aussie Merino Wool to help keep me warm when I need to be and cool when I don’t, thanks to my friends at @thewoolmarkcompany. Here I’m dressed head to toe in #merinowool with @tracksmithrunning shirt, vest and gloves from their “No Days Off” collection and @p.e.nation leggings. • Merino wool’s inherent properties have made transitions from outside to inside seemless with it’s natural temperature control properties • Aussie Merino wool is super soft, breathable and 100% natural and biodegradable. It absorbs 35% of its own weight in water (wicks sweat) and kicks away odor molecules which means you can wear it over and over without washing _________ ⭐️Gear Up, Get Outside and GET STOKED⭐️ . . . #thestokedmethod #stoked #athlete #runner #run #workforit #goals #inspiration #motivation #nature #runnersworldmag #fitspo #instafit #instagood #winter

kirastokesfit

My funny Valentine...forever❤️ #thisisus #truelove #getstoked #getjacobused #yinyang

kirastokesfit

It’s time to GET STOKED ON THE GO! #kirastokesondemand is officially LIVE❗️ (and in the App Store). LINK IN PROFILE 👆 ✨ Much like the best relationships in life, the #KSFApp will grow and evolve... so many great things in store for the Stoked Community. This new platform is a true labor of love 💖 the culmination of TWENTY THREE YEARS in the fitness industry cultivating a science-backed, gimmick free method with proven results. I’m so STOKED to be able to share #thestokedmethod with the world. Thank you from the bottom of my heart for all the support here on @instagram, I truly appreciate you all. Now... LET’S GO GET STRONGER AND STOKED TOGETHER 💪🏼 ⭐️ I’ll be posting some tips on how to get started on stories and CHECK THE KSF APP HIGHLIGHTS but in short... just start 😉 . . http://ondemand.kirastokes.com #stoked #stokedsquad #stokedathletes #community #strength #beastmode #inspiration #motivation #fitspo #instafit #fitpro #instagood #workforit #goals #trainerlife

kirastokesfit

So happy together 👯‍♀️ @candacecbure It’s hard to say what works harder when we’re together, our muscles or our mouthes🤣 but the stokedness and positive vibes are palpable for days so it’s always win win 💪🏼❤️✨ (more on stories) . . Mini-bands in the video are from @perform_better . . . #thestokedmethod #stoked #friendship #goals #mood #vibes #workforit #fitspo #fitpro #instafit #inspiration #instagood #fitover40 #strongwomen #fitnessfun #smotd

kirastokesfit

My #GGOAT - Greatest Gary Of All Time ❤️ Fun fact - both @garyjac and the NFL’s #GOAT @tombrady share the same birthday, August 3rd, the day legends were born😜 🏈 Sharing good vibes from Super Bowls of years past - swipe (and yes I’ve posted these photos before because #stillhere 👊🏼). I’ve been incredibly fortunate to attend three SB’s including the last two Patriots wins - from sitting front row end zone in 2017 (that video was the OT touchdown for the win🏆) to making my mark on the field in 2015, thanks to my amazing, hard working hubs and his long-standing career in sports. Whether watching the big game in the stadium or from our coach, I’ve still got the best seat in the house...right next to my very own 🐐 (well, let’s be honest, I’ll likely be on the floor banging out many nervously confident push-ups). Now...let’s #LFG @patriots !💍💍💍💍💍💍 ____________ Also, many of you have asked why I’m a Pats fan...I went to @bostoncollege and lived in Boston for 12 years post-grad. Boston is the greatest sports city in the world, it’s pretty much impossible not to become a fan of Boston Teams when you spend some serious time, and formative years there. I also trained many of the Pats and Red Sox players wives during my time there. Another fun fact - Gary and I met when we were both living in Boston so obviously the City is will forever hold a special place in my heart. . . . . #thestokedmethod #stoked #stokedlife #besthusband #workforit #grateful #goals #bestlife #superbowl #patriots #champions #gameday #gopats #tb12 #bostonstrong #champions #sbliii

kirastokesfit

PLEASE READ🙏🏼...not just for great insight into my classes/coaching style if you’ve never taken a Stoked Series class (and what you will experience when the #kirastokesfit App launches SO SOON) but without a doubt, @eliannealexander ❤️is not the only person who has had similar pre-conceived ideas and concerns about certain classes and coaches before trying a workout for the first time. Obviously the experience you end up having depends on the specific instructor and their programming BUT, the underlying message is, you never know until you try...taking the leap and trying something new may just change your life✨ #Repost @eliannealexander ・・・ STORY TIME!!! -I’ll be honest with you guys: The first time I signed up for a class with @kirastokesfit I was SUPER-NERVOUS!!! I didn’t know what to expect. Thoughts going through my head: -💙”this is going to be so hard” -💙“I’m going to die” -💙“She looks so strong, I won’t be able to keep up” -💙“What if she’s not nice in real life and she hates me” -😬WELL... I think you all know by now that I had NO REASON to be scared: -♥️Class is hard, but not in a way in which you’re pushing yourself past your capabilities and into injury. Kira’s cueing, technique, method, experience and overall dedication are unparalleled. In my eyes: she’s the best!🙌🏽♥️. -♥️I didn’t die 🤗, -♥️She IS strong, but she trains “smart”, so basically ANYONE can keep up, because modifying is ok! And she lets you know that! -♥️She is SUPER NICE in real life and obviously doesn’t hate me 😅 duh! Who could hate me? I’m awesome! 🤪 LOL! Anyways... the amount of positivity that’s felt when Kira walks into a room is palpable. Today was a good day, I worked out with Kira, and I think EVERYONE should get the opportunity to work out with Kira!!! And on that note, I don’t know if you guys are aware of this but: SHE’S COMING OUT WITH AN APP SOON!!!!! So stay tuned!🤗🏆♥️ #Stoked #KiraStokes #thebest #AmazingTrainers #fitspo #fitfam . . . #thestokedmethod #stoked #ksf #workforit #educate #goals #challenge #fitpro #trainhardtrainsmart #noexcuses #community #stokedsquad #nycfitness #strongwomen

kirastokesfit

I’ve said it before and I’ll say it again because it will forever hold true✨Muscle isn’t built in one rep, endurance isn’t gained in one step, power isn’t obtained in one jump...thoughtful persistence, meaningful dedication, calculated consistency and a positive attitude; rep after rep, step after step, jump after jump - that’s what leads to achieving your goals. There is no magic pill. Small steps = big lasting gains. Appreciate, trust and respect the journey✨ #workforit #thestokedmethod #gimmickfree #kirastokes #kirastokesfit #goals

kirastokesfit

This. Is. Everything. 🥑👟💪🏼❤️. _______ @candacecbure , this #4thingstote could not be more perfect and you could not be more thoughtful🙏🏼. A few of my favorite things, including one that MANY would agree is hands down the absolute best ❤️. Traipsing around the city with bags in hand just got a lot more fun thanks to you. ________ @theshopforward . . . . #stoked #workforit #goals #athleisure #totebag #tote #trainerlife #friendshipgoals #inspiration #favoritethings #instagood #motivation #squad #mood #vibes

kirastokesfit

#WCW @candacecbure 💪🏼 When you’re nailing what you think is a QUICK fancy one arm/one leg plank, SWIPE 👈 ... but then your trainer tells you to hold it “just a little bit longer”😜😂 #trainertrick ________ CCB gets a gold⭐️; in town for less than 24 for a whirlwind day of press and still finds time to WORK IN a workout (watch “Candace in NYC” highlights for some festive moves🎄). More #candaceandkira coming your way from LA next week💃🏼💃🏼 . . . #thestokedmethod #stoked #stokedathlete #strength #core #plank #goals #workforit #fitspo #inspiration #motivation #nyc #fitmama #fitover40 #instafit #instagood

kirastokesfit

SWIPE👈Rite of passage #jakeryan #bethlemhemcentralhighschool #eagles He may not be Jake Ryan and it’s not a Porsche but I think I did ok❤️ . . . . #hometown #highschool #sixteencandles #memories #besthusband #grateful #love #stoked #thestokedmethod #workforit #goals #instagood #smalltowngirl #foreveraneagle #bostoncollege

kirastokesfit

Got 20 minutes? GET STOKED💪🏼The rest of my go-to 20 minute workout I shared with @selfmagazine - the PERFECT workout for the busy holiday season🎄SWIPE👈READ BELOW, SAVE (hit the tab) and DO😅 💪🏼circuit 1 posted last week (scroll my page) 💪🏼circuit 2 - frames 1-3 💪🏼circuit 3 - frames 4-7 💦cardio finisher - frame 8 (3 moves in one frame) 🍑glute finisher - frame 9 🤸🏼‍♀️playtime - frame 10 ⭐️LINK IN PROFILE for the full article and workout including descriptors and rep/set breakdown. . . . . #thestokedmethod #stoked #getstoked #strength #cardio #workforit #makeitcount #goals #challenge #holidayworkout #festive #noexcuses #inspiration #motivation #fitpro #fitspo #beastmode #instafit #instagood #smotd

kirastokesfit

It’s never too early to spread some holiday cheer, step by step🎄❤️💚 ________ @brooksrunning Ugly Sweater Levitate 2 #tistheseason . . . #thestokedmethod #stoked #runhappy #run #runner #sneakerhead #festive #holidays #brooksspreadcheer

kirastokesfit

Got 20 minutes? GET STOKED💪🏼 Link to the @selfmagazine article and entire ❗️WORKOUT❗️in stories and below but SWIPE 👈for key take-aways and the first circuit of my go to workout when I’m short on time. Stay tuned as I’ll be posting more circuits from this #stokedstyle workout so you can SAVE (hit the tab) and DO easily ⭐️ https://www.self.com/gallery/20-minute-total-body-workout-trainer-kira-stokes . . . . #thestokedmethod #stoked #strength #cardio #noexcuses #makeitcount #workforit #goals #challenge #fitspo #fitpro #instafit #instagood #nasm #beastmode #doyou #fullbodyworkout

kirastokesfit

It’s always a Good Day when I get to start it on @fox5ny 😋 #gooddaynewyorkfox5 . SWIPE for informative take aways from Monday’s segment where I shared KEY EXERCISES to help keep you strong, injury free and STOKED throughout all decades. Obviously there are so many more important exercises but that would require and entire show, not just a segment😜 ❗️LINK IN PROFILE❗️for the full segment... trust, it’s worth the watch and listen ⭐️ Major thanks to STOKED Athletes @blaireh , @sdtiemann and @mikewoodsfox5 for making my job super easy with your perfect form👌🏼 . . . #thestokedmethod #stoked #strength #formfirst #trainsmart #workforit #goals #challenge #core #fitspo #inspiration #fitoverforty #instafit #instagood #smotd

kirastokesfit

A heartfelt thank you to all the Veterans who’ve traveled millions of miles across the globe to keep us safe at home 🙏🏼🇺🇸 #veteransday #gratitude #service #heroes

kirastokesfit

EXERCISE your right and power to vote TODAY☑️. 🇺🇸Every day is the right day to be patriotic. @norahodonnell @cbsthismorning . . . . . #thestokedmethod #stoked #support #strongertogether #strongwomen #workforit #goals #fitspo #vibe #mood #standupforheroes #vote #electionday #govote #instafit #instagood

kirastokesfit

NATURE 🍂🍁🌳 where I go to disconnect...to fully connect - mind, body and soul. It’s also the world’s greatest most accessible gym 😉. Truth - when I run and get STOKED outside, I only listen to music for the first five minutes or so. Once I’ve hit my stride, I turn my tunes off to fully embrace my surroundings, the sounds of my environment, my breath, my feet etc.. There is something so incredibly liberating about truly moving FREE, one with nature. ___ That said, when @thewoolmarkcompany asked me to test Aussie Merino Wool to get STOKED while embracing nature in stunning Hudson, NY I was all in. Natural fibers in a natural environment: win win. From bootcamp, to yoga, to hiking (and incredible farm-to-table meals cc @fishandgamehudson ) my merino wool gear kept me comfy, cozy, warm and stylish. Needless to say I’m totally STOKED on working out in wool 🐑❤️ ___ A few facts on Aussie Merino Wool • it’s super soft, nonallergenic, breathable and 100% biodegradable • it has all-weather temperature control properties, keeping you cool in studio and warm outside • it can absorb 35% of its own weight in water (wicks sweat) and kicks away odor molecules which means you can wear it over and over without washing ___ My outfit is @p.e.nation X @woolmarkcompany collaboration - head to toe Aussie Merino Wool, and I’m obsessed with it. . . . . #thestokedmethod #stoked #nature #wool #merinowool #workforit #goals #fitspo #inspiration #getoutside #grateful #vibes #mood #liveandbreathe

kirastokesfit

❗️LOWER BODY/CORE focused STOKED STRENGTH SUPERSET❗️5️⃣MOVES (swipe) As promised, the final of sample #stokedsuperset outlined in my @strongfitnessmag feature (on stands for one more week😱). 🔹the “how to” and “why” these moves are programmed together, is in the issue - you’ve got to get it to learn it😉. I’m all about TEACHING not telling so trust, it’s a worth while purchase and looksie 🔹a hint to the “why”: think strength and stability, followed by power, active recovery, upper body/core strength, followed by core (stability and strength) 🔹one IMPORTANT tidbit about #thestokedmethod - I think of every circuit within a workout as a chapter in a story (of your body) - there is a beginning, middle and end to each chapter. Moves are like words - there is a specific reason and purpose for their thoughtful, science backed placement. Movement and exercises should flow together seamlessly 🔹again, the rep range and form cues are in the magazine but in short •Reverse Lunge to Single-Leg Deadlift - 10 reps (choose a weight that’s challenging but doable) •Lunge Jump - 15-20 secs •High Knees (to release glute) - 10-15 secs ⭐️perform these three exercises in a row on one side, then repeat on the other leg •Crouching Tiger Push-Ups - 6-8 reps •Single-Leg Glute Bridge with Leg Lift (from your core) - 5x glute bridge➡️8-10x leg lift➡️5x glute bridge 🔹perform the entire circuit 3 times through . . . . #thestokedmethod #stoked #strong #core #legs #glutes #fitspo #fitpro #trainer #workforit #goals #challenge #instafit #instagood #beastmode #girlswithmuscle #trainhardtrainsmart #smotd

kirastokesfit

THIS is how you (in Sunny’s words) turn 🌟50 🌟FEARLESSLY and fabulously [SWIPE]. What a night at Hostin Manor celebrating 🎉 the incredible @sunny as she embarks on this monumental decade. So much love filled her home and without a doubt fills her heart daily. ✨You are blessed Sunny, and I’m blessed to know you ❤️🙏🏼 . . . #fitat50 #celebrate #joy #grateful #love #thestokedmethod #stoked #workforit #goals #inspiration #50andfabulous #aboutlastnight #weekend

kirastokesfit

Head over heels... but really heels over head 😜 for Isopure Infusions light and refreshing fruit flavors 🍒🍉🍇🍓 Perfect to help you refuel right and stay STOKED post-workout or anytime • 20 grams of whey protein isolate • 4 grams of naturally occurring BCAAS • 5 ingredients • no artificial colors, flavors or sweeteners • no fat, no added sugars • gluten and lactose free • blends super easy with a vigorous shake - no blender necessary ⭐️try it today, use my special code “20INFUSIONS” to get 20% off at theisopurecompany.com (valid 10/26 – 11/30) #isopureinfusions #teamisopure #nutrition #fuel

kirastokesfit

Nothing serious about this crew, except our love of good times, laughter and Larchmont Manor Beach❤️. Thankfully, there are still THREE MORE WEEKS of Summer. Happy Labor Day and happy endless Summer 😎. Also @garyjac is clearly one lucky man #garysbeachbabes . . . . #thestokedmethod #stoked #goodvibes #laughter #beach #summer #abs #workforit #goals #friendship #besthusband #fitspo #ldw #happyplace

kirastokesfit

Sparce crowd for our mixed doubles match on court 11 @usopen but we’re still ST🎾KED 😜 _________ Nothing like prime time at the #usopen 🌟. Great night watching @mariasharapova and @djokernole come out on top. . . . #tennis #primetime #stoked #thestokedmethod #besthusband #love #grateful #ldw #fitspo #fitpro #nyc #workforit #goals #doyou #inspiration #instafit #instagood #tennislove #courtside

kirastokesfit

Conflicted 🌴🗽...but a beach girl no matter what Coast! . sweatshirt - @cynthiarowley . . . . #labordayweekend #happyfriday #friyay #thestokedmethod #stoked #beach #nyc #la #cali #happyplace #fitspo #instagood #yesimwearingsleeves

kirastokesfit

⚠️ Mid-week Reminder: You don’t HAVE to move... you GET to move 🏃🏼‍♀️🏋🏼‍♀️🤸🏼‍♀️ Chasing shade made for a fabulous interval run this morning -  sprint through the sunny spots ☀️ slow down and soak in the shade 💛 Every bead of 💦 earned with a smile. ⭐️ I’ve posted this many times but running is my moving meditation. I do it for me, not for time or for miles. It’s my time to connect completely with my body ➕ mind, no distractions. Excluding the videos that @garyjac ❤️ catches of me, you never see me post stories of my runs. I can count on one hand the number of times I’ve taken it with me. Runs are sacred... mine for the keeping 🙏🏼 ⭐️ Check out my post from 7/5 for hot weather run tips. One thing’s for sure, I’ll NEVER complain about the heat...it’s still summer y’all! . . #thestokedmethod #stoked #runstrong #run #runner #fitspo #fitpro #inspiration #move #motivation #instafit #smotd #girlswithmuscle #happy #sweat #doyou

kirastokesfit

That’s me...looking lovingly😍at my @whoop , clearly feeling “primed to take on high strain/work” because I’ve finally been able to stay “in the green” with my recovery for a few days in a row 👍🏼 (I take my weekend sleep progress very seriously 😴). A few key things I’ve come to enjoy about wearing my #whoop 24/7 🔹SELF AWARENESS - I’ve obviously always been aware of the amount of work I put in during my dedicated workout time (although it’s been helpful to see where and when my heart rate is challenged most), but Whoop has made me more aware of just how much work I put in throughout the day training clients, running around the city and teaching classes 🔹SELF CARE - based on the analytics I receive through the Whoop App (Strain, Recovery, Sleep) I’ve been able to properly pinpoint and accept days where I can push my limits and days where I should partake in a more toned down version of STOKED 🔹BONUS - I honestly barely even realize I’m wearing the strap; it’s light, durable AND doesn’t scream your progress/results - All of your data is available in the WHOOP app on your phone ⭐️In summary, I’m STOKED to WHOOP it up daily, some days more than others thanks to this smart wearable 💪🏼😅

kirastokesfit

Here’s to new friends, who feeI like old friends; who will no doubt be forever friends 👯‍♀️ @daniellepascente __________ 🌟 Is there anything better than connecting with someone IRL whom you’ve come to know virtually and they’re as awesome as you hoped they’d be? I’m a strong believer in the phrase “Water seeks it’s own level.” #FitPro @daniellepascente rocked #Stoked360, then hung around (literally) for playtime. Looking forward to lots of endorphin filled runs with this #bossbabe next trip to LA! ☀️🌴 __________ Swipe ⬅️ Anyone who’s willing to get down and dirty for another burpee is my kind of friend. 🤸🏼‍♀️ . . . . #thestokedmethod #stoked #fitfam #fitspo #inspiration #girlswithmuscle #flex #run #runner #strength #strongertogether #IRL #workforit #abs #burpees #goals #fitnessfriday #friyay #la #nyc #nycfitness