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Nita Johnson| Online Trainer

@ferociousspirit

4.8K

followers

1869

following

I help women take control of their lives through weight loss, fitness and focus on building glutes w/o fad diets

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What takes me so long in the gym???THIS!!
😂😂

As soon as my hoodie comes off,I’m always so surprised
And don’t let me catch myself in the mirror with some 🔥 music playing

Yeah I’m gon be here for a while!
#gym #mombody #fitness #weightloss #gymlove by @ferociousspirit

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17

3 days ago

BODY!!

The gym body gon always go crazy.
Proud Mom Body!!
#fit #Fitness #GymTok #gymlife #strengthtraining by @ferociousspirit

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7

20 days ago

If I had to start my fitness journey over, I’d focus on these things FIRST… and here’s why ⬇️

1. 🍽️ FOCUS ON YOUR FOOD
You cannot out-train a diet that doesn’t support your goals.
Learn how much you actually need to eat, prioritize protein, and stop thinking you have to starve yourself to see results.

2. 🏋🏾‍♀️ FOCUS ON YOUR FORM
Before you worry about lifting heavy, learn how to do the exercise correctly.
Control the movement. Feel the muscle working. Don’t just throw the weight around.

3. 💪🏾 START LIGHT WITH WEIGHTS
You do NOT need to start heavy.
Start with a weight you can control with good form and gradually increase it as you get stronger.
Heavy weight + bad form = not the flex you think it is. 😂

4. 📈 FOCUS ON GETTING STRONGER
Stop making the scale your ONLY measurement of progress.
Track your strength, measurements, pictures, how your clothes fit, and how your body is changing.

5. 🎯 KEEP YOUR WORKOUTS SIMPLE
You don’t need 15 different exercises for one body part.
Learn the basics, do them well, and progressively challenge yourself.

6. 🔥 STOP STARTING OVER
One bad meal doesn’t ruin your progress.
Missing one workout doesn’t ruin your progress.
Get back on track and KEEP GOING.

7. 📸 TAKE YOUR PROGRESS PICTURES
Take them from the beginning. Same lighting. Same poses. Same type of clothing.
Because sometimes the mirror and scale won’t show you the progress that your pictures will.

The goal is not to do the MOST.
It’s to do the RIGHT things consistently. 💯

#fitnesstips #Fitness #FitTok #fitjourney #beginnerworkout by @ferociousspirit

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4

21 days ago

They said take it back to the ’80s…
Baby, I didn’t just go back.
I BROUGHT THE VIBE WITH ME. 💅🏾📼🔥

#BackToThe80s #BlackGirlMagic #80sVibes #RetroVibes #imthatgirl by @ferociousspirit

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3

a month ago

Recovery is just as important as training. 💪🏽🍑

Yesterday was hamstrings & glutes, and my glutes were still sore today, so instead of forcing another lower-body workout, I switched to upper body.

Listening to your body isn’t being lazy,it’s training smarter.

Do you stick to your workout split no matter what, or do you switch it up based on recovery? 👇🏽

#Glutes #glutegrowth
#WomenWhoLift #GymTok
#weightlifting by @ferociousspirit

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2 months ago

LADIES:GET YO ASS UP!!!
Here’s Your Morning Motivation

Are you starting your morning off strong? by @ferociousspirit

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3 months ago

Emotions somewhere twirling around in the gym 😂 by @ferociousspirit

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3 months ago

W T F is going on here 🤣🤣🤣

I was out of commission for two weeks, not able to lift no weights and came back feelin WEAK AS HELL 😮‍💨

BUT let’s be real… I didn’t fall off.
I still hit 6k–10k steps 4 days a week. The other days were lower,but I never stopped moving.

This is what a ‘break’ actually looks like. Not perfect… but not quitting either.

Stop thinking you have to be perfect to be consistent. Showing up at 60% still beats doing nothing at all 💯
#fitness #weightloss #fit #lifechanges by @ferociousspirit

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5 months ago

How to lose weight WITHOUT losing your glutes 🍑

(🗣️ LISTEN UP)

A lot of women are losing weight… and losing their shape with it.

Let’s fix it 👇🏽

1️⃣. Lift weights 3–4x a week (you can do more)
Cardio alone is not going to keep your body shaped.
If you’re not lifting, your body has no reason to hold onto your glutes.

2️⃣. Focus on glute exercises
Stop going in them peoples gym just doing anything. Be intentional!!
Squats, hip thrusts, RDLs… these should be your staples.

3️⃣. Eat enough protein daily
If you’re barely eating, your body will burn muscle too… not just fat.
Protein is what helps you keep your curves while you’re losing weight.

4️⃣. Stay in a SMALL calorie deficit
Extreme diets = fast weight loss + flat results.
You want slow, controlled fat loss so your shape stays intact.

5️⃣. Be consistent & patient
This is where most people mess up.
You’re not going to keep your glutes doing something extreme for 2 weeks.
Stay consistent and let your body change the right way.

You don’t need to starve yourself or do hours of cardio.
You just need to move with intention.

Save this so you stop losing your shape every time you try to lose weight 🍑

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#weightlossforwomen #glutegrowth #fitnessforwomen #fatlossjourney #gymtip by @ferociousspirit

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7 months ago

A DIRTY MIRROR UPDATE

Have you ever looked back at your old weight loss pictures…
when you were small & looked flat?

That’s crazy 🤣 no muscle definition at all.

Baby I’m grown now!!!
Real soft.
Real muscle definition.
Real toned.
Real grown woman body!!

Even on the fluffy days 👌🏽

#fyp #fitness #gym #gymtok #women by @ferociousspirit

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7 months ago

TOP 3️⃣ HORMONE FACTS EVERY WOMAN IN FITNESS NEEDS TO KNOW 👇🏽

Most women don’t have a fat loss problem…
They have a hormone education problem.

1️⃣ Cortisol can block your progress.

If you’re under-eating, overtraining, not sleeping, and stressed?
Your body will hold onto belly fat as protection.
More cardio is not the solution. Recovery is.

2️⃣ Your cycle affects your strength.

You’re not “inconsistent.”
You’re hormonal.
There are weeks you’ll feel strong and unstoppable…
And weeks your body needs more grace.
Training with your cycle > fighting it.

3️⃣ Muscle improves hormone balance.

Strength training improves insulin sensitivity, supports metabolism, and protects you as estrogen shifts with age.
Cardio is optional.
Muscle is not.

Women don’t need to shrink.
We need to understand our bodies!!

👚:@Bearclothing
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#Fitness #HormoneHealth #StrengthTraining #WomensHealth #GymLife by @ferociousspirit

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8 months ago

Around-the-worlds with dumbbells
3–4 sets x 10–12 reps
Controlled tempo.
Core tight.
Shoulders stable.

Keep the weight moderate.
If you have to swing it, it’s too heavy!!

Strength is built in the details.
#Fit #gym #fitness #gymlife by @ferociousspirit

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8 months ago