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Dallas Munden CPT
• Certified Personal Trainer • Self Love Enthusiast • Eating Disorder Warrior • Personal: @dallyyy_reneee DM FOR ONLINE COACHING
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Happyyyy Saturday! I’ve been a little quiet on here. My grandma is doing MUCH better and will most likely be released either today or tomorrow! 🥳 I’ve made a lot of lifestyle changes in the past few weeks that I’ll touch more on in my story sometime soon.... I’m so proud of myself but It has NOT been without struggle..... • ANYWAY!!! Here’s a #shouldersworkout that I did yesterday! I was feeling pretty strong with my #militarypress at 30 pounds! 💪🏼 ALSO, the #triset from the SECOND CLIP is absolutely KILLER 💀 My shoulders were BURNING 🔥 Be sure to check it out and give it a try!!’ 👊🏼💢
Hey What’s Up Hello 👋🏽 I hope y’all have had the most BEAUTIFUL weekend ever! It’s been very gloomy and rainy here! ☔️ • I did full #lowerbody yesterday and lemmetellya my #quads and #hamstrings are screaming at me today yikes 😅😭 But we out here tryna make GAINSSSS! 🍑 The FOURTH video is a PAUSED #sumodealdlift! If you watch closely you’ll see that I pause for a few seconds right above my calves before finishing the movement! Go lighter on these, they burrrrn! 🔥 #fullworkout is I The he last frame!!! Happy Sunday!!
Happpyyy Monday #Fitfam!! It’s a hot one out there 🥵 I think the high today is still 90 lol I’m not mad though, I think I’m in the minority here when I say I prefer the heat to cold 🤷🏼♀️ • Yesterday’s #backworkout was oookkayy. It wasn’t fantastic but that’s perfectly fine!! Not every workout is going to be the best!!! Hope y’all have a great week! 💖💖
We made it to Tuesday! 🤗 Honestly my school / homework load is so large and overwhelming... So of course instead of being responsible and getting ahead of things I’m sitting here watching KUWTK 🙃🥴😅 LOL. • Here’s a #fullbody FINISHER that was fully inspired by the gorgeous @fitfully_rea 🤩 I didn’t film the #bicepworkout I did before this #hiitworkout but I did post it in the last frame. The #biceps portion is from @sarah_bowmar!!! I’ve been really enjoying taking snippets from other ~influencer’s~ #workouts lately because I’ve been so burnt out on writing my own. 🤷🏼♀️ This #cardiocircuit was KILLER!!! 😰 Enjoyyyyy! ❤️
It’s FRIDAY, FRIDAY! 💃🏼 I’ve been struggggling this week, y’all. 😭 School is kickin my BOOTY! ... Bit not as bad as this workout did!!😝😝 This had my #glutes on FIRE 🔥 for the next few days! The second video shows a series by @bretcontreras1 and HOLLYYYY BURN! 😵😵😵 I hope y’all have a happppyyy weekend!
What’s up friends?! Anyone else as hungover as I am? 😅 It’s a weekly Sunday thing, lol. 🤷🏼♀️ • I’ve noticed that I’ve been especially sore the past few weeks, so I’ve been trying to incorporate more #stretching and #foamrolling into my weekly routine! My goal is to really dig into those muscles at least three times a week. This is video that shows how I typically use the foam roller! It’s obviously very sped up but it’s a great representation of how to get alllll your sore spots!! 🖤
I’ve had a rough past few days.. My stepdaddy’s health is rapidly declining, school is hitting me hard, clients are dropping out to save money for the holidays, I’m feeling very uncomfortable in my growing body, and to top it all off I’ve got a massive zit on my chin (lol). BUT I know that sitting and sulking about my problems is not going to fix them. So, I had a good cry, got my feelings out to those who’d listen (big shouts to my bf and his sister lol love y’all), throw on some T- Swift, and I am HANDLING IT. 💃🏼 It’s okay to feel your feelings. It’s healthy to cry. It’s normal to feel helpless. But drowning yourself in your sadness won’t make you feel any better.... Keep on keeping on!!! • Here’s my #backworkout From Sunday! Y’all already know that #backday is the BEST DAY! Go grow them WANGSSS!!!
When life gets hard, throw on some feel- good jams 💃🏼 (preferably T Swift), pick up some heavy weights, and put ‘me back down again. Repeat. 🏋🏼♀️ ..... Life has SERIOUSLY kicked me down and HARD this week (hello it’s only Wednesday LOL). I’m barely holding on. Being in the gym helps me to release some of my sadness and anger. I need this. • This #QuadsWorkout has me SO. FREAKING. SORE. today 😵 I kid you not, these #thunderthighs are in PAIN. #bigyikes 😬😬 Give this #quadsandcalves workout a whirl if you’re tryna wobble around tomorrow. ✌🏼 love y’all. Hold your loved ones CLOSE for me.
#shoulderboulders 💪🏼 orrrr since it’s #spookyszn I should say PUMPKIN 🎃 Shoulders 😝 I’m kind of all over the place mentally. We’re heading to KC now to see my stepdaddy in the hospital.... He’ll have surgery sometime this weekend. Please, please keep my family in your thoughts. • This #upperbodyworkout had my #shoulders and #delts SCREAMING at me! Go get it, folks!!! 👊🏼💢
Hi, just trying to distract myself from the tragic week my family is having. 🙃 I couldn’t stand sitting in the hospital room anymore so the boy and I went back to our little townhome (provided by the hospital) so I could SWEAT 💦 IT OUT. Here’s a 30 minutes #AtHomeWorkout that requires #NoEquipment. :40 on / :20 rest 5x Hope y’all have a better weekend than me lol bye
First lift in over five days 💪🏼 Definitely wasn’t the most ideal gym lol BUT ya gotta do what ya gotta do. Lifting is my #stressrelief and its obviously been THE most stressful week, so it was amazing to finally be able to pick some weights up. I used the hospital’a gym. It had very basic, minimal equipment, but I needed to be in and out, so the basics were all I needed! I got a pretty good pump from this #backandbicepsworkout!
Happy FRIDAY! 🥳🤩 Sorry I’ve been MIA lately. With everything going on with my family, and trying to get caught up in school, I am OCCUPIED. • I know how uNBeLieVaBle it is that I actually lifted #chest again 😮 but YA GIRL DID THE DANG THANG. This was a pretty good #chestandtricepsworkout from earlier this week! That first move is very #core - based! KILLA!!! #fullworkout in the last frame perrrrr usual!! Have a GREAT WEEKEND everyone!!! 💖💕
Helllooo Saturday 😍😍 I’ve been pretty lazy today 🤷🏼♀️ but I DID go to the gym this morning.. then I went home and ate ice cream 🍦 lol. #Balance Am I right? 😝 • Here’s an #abworkout that you can do AT HOME..... but maybe without dogs because as you can see in the first video, they get very intrigued hahaha. Don’t let me fool ya, though. I didn’t actually do this today, I just filmed it 😂 #mytruth as a #wannabeinfluencer 😝 Hope y’all get as hApPy as I plan to this evening... 💃🏼 LOVE UUUU
HAPPY Monday!!! I’m ready for Friday lol anyone else? 😭🙃 • Here’s a #glutesworkout from yesterday. My butt hurts. 🍑 Yes I have cellulite. It’s natural, it’s normal, and no amount of exercise can eliminate the genetic makeup of how your skin forms. Bye. 👋🏽
#transformationtuesday courtesy of Chick- Fil- A, too many un-remembered nights in Old Town (yikes lol), and most importantly, a whoooole lotta #selflove! There’s around 8-10 pounds difference between these pics and Hopefully more to go! Life is much more fun when you stop letting your #eatingdisorder make your choices for you. 10/10 would recommend recovery. 😏💪🏼
Happy SUN ☀️ DAY! I hope everyone has had a great weekend! I lifted #glutes yesterday as I do most Saturdays... however; I’d like to make one thing clear: Aside from my leg workout, my Saturdays are pretty much completely sedentary! While I do hit the gym that day, the majority of my weekend is spent on my couch, with ice cream and Netflix! I take Thursdays as my FULL rest day, as I’m part- time student teaching right now, and Thursday is my full teaching day and by the time I’m done, I’m pooped! 😴 I’m currently in a #bulkingphase so my calories are very high, and my #workouts are very cut and dry. Quick and heavy is the best way to #gainmuscle!!! • Here’s a simple #shoulderworkout from some time last week. #fullworkout is in the last frame! HAVE A GREAT WEEK YA’LL!
HI #Fitfam!! I don’t have a full workout for you today buuuut this was a #triceps finisher that myself and my #workoutbuddy ended our #shouldersandtriceps lift with the other day! This is super simple but it BURNS 🔥 This works best when the person pushing on your triceps is ABOVE you, which is why I’m on a bench and (continue watching) he’s just standing for when it’s my turn lol (I’m very short). The goal is to have someone push on your arms, and you should push up against their push. We held these for fifteen seconds!! • I hope ya’ll have a FABULOUS Monday! Make today GREAT. 🖤🖤
If I’m being honest, this has been a tough one to see. I posted this #transformation on a few other social media platforms with the caption “traded my abs for ice cream and alcohol #noregrets” BUUUUT in all seriousness, this #weightgain is TOUGH to see. Yes, I am sooo grateful to have (for the most part) found #foodfreedom, but I’d be lying if I said I feel totally comfortable with the amount of space I now take up. I feel large. I feel like I’ve become less of a fitness icon. I feel somewhat ashamed. I can’t sit back and pretend that I don’t miss having those #washboardabs. I can’t put on this facade that I’m 100% full of self love and acceptance because I’m not. But I’m TRYING. I work everyday to silence the voice of my #eatingdisorder , to break free from society’s version of a “perfect body”, to #lovemyself through the climbing numbers on the scale, through the lack of control, through the rocky relationship I have with this new body. I intend to continue this weight gain journey, to repair my reproductive health, and most importantly, to mend my broken relationship with MYSELF. Yes, these photos are hard to see. Yes, I miss my abs. Yes, I feel “fluffy”.... but NO I will not relapse. I will NOT fall back into old patterns. I will NOT let #bulimia and #anorexia take over this time. #WeightGainIsCool. #youareenough #recoveryisworthit
Happyyyy FRIYAYYYY! 🤑🤑 (money emojis bc today was payday lol) If you’re out here tryna get them MARSHMALLOW ARMS then I’m ya girl, hi 👋🏽. Ten sets of ten on the #biceps movies, 20 reps of the #tricepdips, and 2 rounds of a #triceps pyramid will have you struggling to drive home 😈 Give this #upperbodyworkout a try!!! #fullworkout in the last frame! HALLY WEEKEND loves!!!!
Here’s another #glutesworkout for you! Are you surprised? 😝 Those WALKING Reverse Lunges are NO JOKE. WOWWW. 🥵 I’m with my stwpdaddy again this weekend. Cancer sucks, this is hard, and life isn’t fair. That’s all I’ve got to say about that. Have a great weekend everyone. 💖💖💖
Guysssss can you believe that this year is almost OVER?! 😱 I’m triggered lol. Our professor was going through our remaining assignments today and I realized we only have FIVE weeks left this semester.... HOW!? • Here’s a #backandshoulders #workout for you you really fire 🔥 up that #upperbody! #reardelts and #lats FOR THE WIN! 🏋🏼♀️
Happyyyy #HumpDay! We’re halfway through the week... Anyone feeling accomplished? 💪🏼... I’m not lmao 😂 I’m #survivingnotthriving hahah. • Here’s a #fullbody #hiit #emom that I did with one of my clients today and that I also had my #bootcamp do! I’m not gonna lie, I was dyyyying from this. 🥵 💦 Four rounds of this #emomworkout will have you in a pool of sweat! GO GET ITTTT.
Hiyyyeee!! Sorry I’ve been MIA for a few days... Richy and I spent the weekend at the lake and I wasn’t too concerned about posting :) • Here’s a #shoulders and #triceps workout from last week that MURDERED my #boulders!! The second clip is a triple- set from @danalinnbailey that SUCKS lol!!!! #fullworkout in the last frame! HAPPY MONDAY YA’LL!!
HAPPY TUESDAY friends! 🤩 I’ve officially started my SENIOR YEAR @ Wichita State 🌾 #GoShox It’s a busy semester but I think it’ll be a FUN one!! • Here’s a #backworkout I did on Sunday! Y’all knowwww how I feel about back! The second clip shows a killlerrrr #superset so be sure to watch the whole thang! #fullworkout in the last frameee! DOUBLE TAP ❤️ and save for your next #upperbody day!!! HAVE A GOOD ONE!
Happy #HumpDay y’all! What’s better than a #bootyworkout?? (Well a #backworkout is but that’s beside the point 😝) I really felt like I didn’t have the best lift yesterday because I’m not used to working out so early and my mind wasn’t quite there BUT I got it done and I work up with #sore #glutes today sooo... 🤷🏼♀️ It has been a long week! Not a bad one, just a long one. I’m uber tired 😴 • The #fullworkout is posted in the last frame!! Try these moves on your next #legday!!!
Happpyyy FRIDAY!! 🤩🤩🤩 Honestly the only thing on my mind right now is @taylorswift and how PERFECT #lover is 😭😭😭 Where my fellow #swifties at!?!? 🙋🏼♀️🙋🏼♀️🙋🏼♀️ • Here’s a lil #bicep action from yesterday. I’m doing #conquerthegauntlet with my #anytimefitness fam tomorrow and I do NOT want to be sore, so today and yesterday were very light, easy days!!! This #armworkout is simple and effective! Give it a whirl on your next #upperbodyday!!
Hey y’all!! Happy WEEKEND! Ive had quite the eventful Saturday morning as a group of us from my gym completed #conquerthegauntlet2019 💪🏼💪🏼 It was so fun! I was super proud of myself for getting through some of the obstacles! I got through 20-25 of them! • This post is just a reminder that #bloating is NORMAL!!! I would kill to look like my “morning skinny” all day long but that’s highly impractical and OKAY! I get super self- conscious of my stomach throughout the day but I’ve got to remind myself that as I compare myself to other “fitspos” and fitness models, they’re probably not posting their “day- bloat”, unposed, unflexed bodies.... And I am NOT saying there is anything wrong with that!! If you work hard to maintain a certain physique, of COURSE you’ll want to show it off in its “prime form”.... just remember that THAT is exactly what you’re seeing. Love your body in ALL of its phases!! LOVE THAT FULL TUMMY, GUUURL. 😝
Happy NEW WEEK y’all! 🤗 • This is a #fullbodyworkout that I did a week ago that was ~inspired~ by @mrs.sweendogg 💪🏼 The method is in the last frame, but basically you perform this as a #giantset and decrease the reps (and increase weight as you are able to!) with each set. The reps are 10, 8, 6, 4, 2. I had so much fun working all my #muscles! I love messing around with #functionaltraining ☺️ Give this a try!!!
It’ssss Monday!! I hope everyone has a great week! I am STRUGGLING to find a time to workout everyday now that I’m back in school. I feel like my work/school schedule is just so hectic 😣😣😣 • Here’s a LIGHT and QUICK #legday workout that I did Saturday after #ctg like an idiot hahaha. I AM SO SORE omg 😵😵😵 This #quickworkout targets the #quads and #glutes and I was in and out in an hour!!!
Wellllll y’all, we survived Monday! 👊🏼💢• Here’s an ADVANCED #abworkout to really fire up your #core! 🔥 These were TOUGH. I only got through two rounds 🥵 Lemme tell ya I am FEELING it today!!!!!!! 1️⃣ Single- Double ISO Hold Tuck- Ins - keep the tension by maintaining an “L” shape OUCH 2️⃣ Ab Circles- make sure Core is engaged and don’t put too much pressure in your hands! 3️⃣ Elbow Hang Rainbows- try not to arch your body as it will put too much tension in your lower back, and refrain from swinging 4️⃣ Reverse Inchworm Shoulder Taps- get your toes as close to your hands as possible and avoid swaying your hips when you tap your shoulders 5️⃣ Side Plank Hip Dips- attempt maximum range of motion and keep your core tight
Wassup lil fitties!? It’s #fridayjr and ya girl is ready for the weekend 💃🏼 • This is a #Back workout from Sunday that consists of minimal, simple exercises and 100 reps of each! This is called #germanvolumetraining which just means TEN SETS of TEN REPS per move. I did five exercises and kept my weight fairly light!! All the deets are in the last frame! #backdaybestday 🏋🏼♀️
It’s FRIDAY FRIDAYYYY 🥳🤩 Im honestly a lil bummed, bae is going out of town for the weekend to hang with friends so i’ma just chill @ home with the doggos hahaha. Oh well! 🤷🏼♀️ • On Tuesday I had a #legworkout planned BUT I was just NOT feeling it, it was fatigued and not up for a #lowerbodyworkout soooo I did a #fullbodyworkout instead! It was actually pretty fun! Sometimes ya get to the gym and you’re just NOT into it. THAT’S OKAY! It happens. As of recently, I have been extremely unmotivated, I’ve not worked out as often, I DEFINITELY haven’t run as much... I just feel kind of “meh” 😕😕 I feel like I’ve lost my mojo.... but I know I’ll get it back! You can’t expect yourself to be at the top of your game 100% of the time. That’s highly unrealistic.... You’ve just got to PUSH THROUGH your funk, and work on making yourself #proud 💖💖💖💖
Ya girl is DRIVING the #strugglebus to #hangovercity today YIKES lol. Here’s some simple #resistanceband #gluteactivation exercises for your next #booty day!!! I almost always forget to do these before my #legworkouts so this is my accountability hahaha I hope y’all have a great weekend!!! I ate (well, drank) wayyyyy too many calories and danced waaayy too terribly 💃🏼 😂 #noragrets Happy #labordayweekend!
Happy HOLIDAY! 💃🏼 I dunno about y’all but I am STOKED to have the day off of school!! I’m being boring and lazy but hey, better than sitting in class! 🤷🏼♀️ Anyone have anything fun planned today!?!? • This is a #shouldersandtriceps workout that I did last week (I don’t remember when lol) that had me leaving the gym with #NoodleArms! 🥴 The #dropset in frame three was SO BURNY 🔥 (yes that’s a word now 😝) #bigyikes on that one. #oof The #fullworkout is in the last frame per usual. Itll also be in my “workouts” highlight so be sure to check them out! #happylaborday #Fitfam!!
#fullbodyfriday lol guys I have been MIA for the past few days sorrryyy. School has been CRAY CRAY and I can’t deal 😭 • Here’s a #fullbodyworkout from a week ago! THE METHOD: 7 Descending Rounds: round one- 7 reps (per side), round two- 6 reps, round three- 5 reps.... etc all the way down to ONE Rep!!! Issa sweaty one!!! HAPPY WEEKEND 💖
Happy SATURDAYYY everyone! 💃🏼💃🏼💃🏼 I’m in #kcmo for my best friend’s birthday and the #blink182 concert! You’ll be soooo proud of me, I did NOT drink @ my bff’s party last night WO SO GROWN 😝 Today is an UNTRACKED day of eating!! I ate soooo many fried potatoes this morning I think I might become one 🥔 What are all of YOUR plans for the weekend!! • Here’s a #gluteworkout from Tuesday! Enjoyyyyy!
#sundayfunday calls for a killer #backworkout ya feel!? 😁 I’ve been out of town for the past few days so being in a new gym kinda has me out of my element but we make it WORK! 💪🏼 I’ve got the #blink182 concert tonight and I’m hella hyped! I’ve been pretty lax this weekend. I’ve eaten allllllll the food and taken allll the naps 😴 It’s amazing hahah! Back to the grind tomorrow!! Have a happy day everyone!!!