AND EVERY AFTERNOON BY THURSDAY AND FRIDAY, WE'LL ADD THAT MENTION. JEN: WELCOME BACK. IT'S TIME FOR 11 FITNESS. TIFFANY FOWLER, PERSONAL TRAINER AT THE MARYLAND ATHLETIC CLUB HARBOR EAST IS JOINING WITH US HER GUEST, KALITA. JEN: IF YOU NEED INSPIRATION, LOOK NO FURTHER THAN THIS LADY RIGHT HERE. >> INDEED. THIS LADY RIGHT HERE HAS LOST 100 POUNDS DURING HER FITNESS JOURNEY. JEN: SHE'S BEEN WITH YOU FOR THE LAST TWO YEARS. >> YES. JEN: HOW DID YOU DO IT. >> NUTRITION AND STRENGTH TRAINING AND CARDIO. >> HOW DO YOU FEEL? >> AMAZING. >> HAS IT TAKEN YOU TWO YEARS? >> IT TOOK ME ONE YEAR. FOR ONE YEAR, I'VE BEEN MAINTAINING. JEN: WHAT HAVE YOU MOST ENJOYED ABOUT THE JOURNEY? >> THE RECONNECING AND GETTING THE ENERGY BACK. GETTING ENERGY. JEN: EXERCISE IS A HUGE PART OF THAT. TIFFANY, YOU SAID YOU'LL CONCENTRATE TODAY ON COMPOUND MOVES. >> COMPOUND MOVES HELP YOU WORK MORE THAN ONE MUSCLE GROUP. YOU'LL DO MORE IN LESS TIME. JEN: MORE BANG FOR YOUR YOU B BUCK. >> WE'LL START WITH AN SUMO SQUAT. WIDE STANCE, TOES OUT. SHE'LL SIT BACK LIKE SHE'S SITTING BACK IN A CHAIR AND DRIVE THROUGH THE HEELS AND COME BACK UP. THIS MOVE IS GREAT BECAUSE IT WORKS THE BACK OF THE LEGS, THE FRONT OF THE LEGS, THE GLUTS AND ALSO THAT INNER THIGH AREA THAT WE ALL LOVE TO WORK SO MUCH. JEN: OH, YEAH, DEFINITELY. SHE'S DOING IT PERFECTLY. >> SHE HAS THE BEST FORM. NOW WE'LL HAVE HER TURN TO STAY RIGHT HERE, AND SHE'S GOING TO DO A ONE-ARM ROW. THIS MOVEMENT IS GOING TO NOT ONLY WORK THE BACK AND WE'LL SEE YOU HINGE A LITTLE BIT MORE, PERFECT. IT'S NOT ONLY GOING TO WORK THE BACK BUT ALSO GOING TO WORK HER BICEPS AND HER SHOULDERS. SHE'S SQUEEZING RIGHT HERE AT HER SHOULDER BLADES. JEN: AND STAYING CLOSE TO HER BODY. >> AND HER BACK IS NICE AND STRAIGHT. NOW WE'LL MOVE ON TO THE NEXT MOVEMENT, KALITA WILL PICK UP BOTH DUMBBELLS AND DO A DEAD LIFT. THIS DEAD LIFT IS A GREAT MOVEMENT BECAUSE IT WORKS THE BACK OF THE LEGS, THE FRONT OF THE LEGS, T GLUTE. IT WORKS YOUR UPPER AND LOWER BACK. SHE'S HINGING AT THE HIPS AND DRIVING HER WEIGHT THROUGH HER HEALS AND SQUEEZING THE GLUTES ON THE WAY UP. >> VERY LITTLE KNEE BENDING RIGHT THERE. >> EXACTLY. IT'S ALL HERE THROUGH THE HAMSTRINGS. JEN: HOW MANY REPS SHOULD SHE DO. >> SO USUALLY, 12 TO 15 REPS WOULD BE GREAT TO START. IF YOU WANT TO SEE SOME TONE AND DEFINITION IN YOUR BODY. JEN: MAYBE LIKE THREE SETS. >> TWO SETS IF YOU'RE JUST BEGINNING. THREE SETS WOULD BE GREAT. JEN: IF SOMEONE SEES YOUR STORY AND SEES YOUR LOST 100 POUNDS AND WORKING OUT, WHAT ADVISE WOULD YOU GIVE THEM? >> JUST START. START YOUR EXERCISING AND THEN YOU'LL MOVE THROUGH IT. ONCE YOU START EXERCISING, YOU'LL SEE RESULTS AND KEEP MOVING FORWARD. JEN: YOU ARE BEAUTIFUL ON THE INSIDE AND THE OUTSIDE. >> THANK YOU. JEN: THANK YOU FOR COMING IN, BEING BRAVE UP IN TO COME IN AND SHARE YOUR STORY. TIFFANY, GREAT TO HAVE YOU HERE. >> GLAD TO BE HERE. JEN: IF YOU'D LIKE TO GET IN TOUC