💪🏻Finding My Fitness💪🏻 One of my 2019 Goals was to find my fitness “sweet spot”. I have done everything from Barre, Yoga, Outdoor workouts but nothing seemed to stick and I wanted to take this year to really focus on finding a fitness routine that my body truly needs. —- I also knew that I needed accountability, and someone where who will push me to do things that I wouldn’t push myself to do because, lets be real, I will always talk myself out of that 3rd or 4th round, especially if it involves a kettle bell. —
I came across Rio Fitness, a gym owned and operated by Ana Bailoni that offers Group Strength Training, personal training and Nutrition Coaching and it sounded like the accountability I needed! —
This past week was my first week at @riofitness.rva . A week of Kettle Bell everything, Slam Balls and hanging from bars and I can honestly say I have never been pushed this hard since I was in training to teach group fitness classes. Ana definitely is the accountability I needed. When she asked me for another rep and I gave her that “are you crazy woman” face, I did it. I did things I didn’t think my body could do. —- Today I am stretching it out because my body is feeling the soreness from a week of pushing myself, but it feels good! —— If you are in RVA, I would love for you to join me for a FREE class! Go to the link in my Bio to sign up and DM me when you do! —- Happy Saturday Friends! . . .
Heute bei uns: Drei Fakten über Eiweiß ! 1. Es gibt verschiedene Quellen, die über die tägliche Eiweißzufuhr berichten. Einig sind sich die meisten aber, dass man 1 g Eiweiß pro kg Körpergewicht benötigt, um die Muskelmasse zu erhalten. Bei Aufbau wird zwischen 1,4 g bis knapp über 2 g pro kg Körpergewicht berichtet. 2. Die Top Eiweißquellen sind sowohl Hülsenfrüchte wie beispielsweise Linsen als auch tierische Eiweiße aus Fleisch, Eiern und Milchprodukten. 3. Zu viel Eiweiß pro Mahlzeit kann der Körper nicht verwerten. Achtet deshalb darauf, dass ihr eure Eiweißzufuhr auf eure Mahlzeiten und eventuelle Snacks verteilt. Man sagt, dass maximal circa 30g Eiweiß pro Mahlzeit verwertet werden können. Unser Tipp sind die Eiweißshakes nach dem Training, damit kann man gut bis zu 30g Protein mit einem Shake zu sich nehmen! Viel Spaß und Erfolg mit diesen Tipps! #fitnessmotivation#ernährung#haan#fitinhaan#food#protein#pro80#eiweiss#eiweiß#fit#fitness#fitnessfood#fitnessforlife#fitnesslife
Got the thing done! Glad to finally cross the finish line after having to DNS this race last year. My foot doesn't feel too bad, but I wasn't able to have the run I would have liked to. Still, a finish is better than a DNF.
1:10:19 overall time, 11:20 pace.
Finished a great morning at the gym! Took another instructor's zumba class and learned a few new songs 💃🎶🔊 then walked/ran 1 mile on the treadmill 🏃♀️ almost got my 10k steps and it's not even noon 💪💪 #ladybosslife#fitnessforlife#zumba#running
This program has been incredible. 20 minutes per day! I mean it’s nothing. -No travel
-No set times
-Just 20 mins ...
And my results have been great in just 6 weeks!!!
I am a work in progress but would love to help you be a work in progress too. To find out more about me and my incredible team, just message me 🙌
Thank you 😊
This represents my entire fitness journey from start to current. Am I where I want to be? Absolutely not. But everybody’s gotta start somewhere. My goals are monstrous—THEY GON TAKE SOME TIME, lol. So I’ve gotta be content w/right now me while still striving for more. That’s where that #selflove comes in. But mark my words, I’m gonna get there!
Leave out the fiction
The fact is
Will only be worn by persistence
Leave out conditions
Will drag the dream into existence
Thank you, RUSH, for my next topic: ⚡️PERSISTENCY⚡️
I did a lot of yo-yo dieting—too much restriction, then back to binging. I had no idea what I was doing when I started haha. But, I still haven’t given up! And the times that I’ve fallen off are getting shorter and shorter. I’m learning more and more, and this is becoming more doable by the day. My husband @michaeljengdahl and I have ping-ponged from each side of the spectrum, but I think we’re on the cusp of finding that balance that we can stick to for LIFE 👏🏼 Healthy living has become FUN to us, not some dreaded thing that keeps us from the good stuff in life. We’ve learned we don’t have to fear food. Pizza and ice cream are still THE SHIT🤤 but they are treats we must enjoy in moderation for the sake of our physical AND mental health. We are doing this because we have found that a fit life = a happy life, and who doesn’t want to be genuinely happy?! Physical exercise and a healthy diet are directly linked to EVERY other area of our life. If we aren’t taking care of ourselves, everything sucks more. If we are taking care of ourselves, everything feels IMMENSELY better! It’s a trip how that works, really. Take care of yourself and all of a sudden life seems brighter, things seem more possible. Stop physical activity and eat unhealthy foods in excess, and feel yourself drift into a dull fog that weighs you down—like life is controlling you instead of the other way around. We have always said we don’t want to be people that lets life just happen to us. Because life will roll on either way. We want to CHOOSE the direction we go in. Lol enough of my rambling, I’m just fucking EXCITED, y’all!
CARD DECK WORKOUT! 💪🃏 Scroll down! 👇
You can modify this any way you like. Flip 3 cards at a time for a superset of exercises. You can dump a total of 3 cards if you want to, or power through them all. 😛
Add weight or get rid of it to make the workout harder or easier. Ace is high!
🃏Deck of cards
♠️<10 - shoulder press
♠️>=10 - bicep curls - per arm
♥️<10 - pushups
♥️>=10 - lunges - per leg
♦️<10 - squats
♦️>=10 - russian twists - per side
♣️<10 - flys
♣️>=10 - side leg lift and kick. - per leg
- 10 of spades would mean I would do 10 bicep curls per arm.
- 8 of hearts = 8 pushups
Simple movement for Tricep Hypertrophy (AKA Tricep Muscle Growth). There are 3 parts of the Tricep muscle and they all participate in elbow extension, therefore, all 3 “heads” of your tricep are targeted in this exercise. It is important to keep your elbows at a slight distance from your body to get a better isolated contraction on the muscle.
This picture captures the unnecessary seriousness I put into exercise 😂 .
Fitness is a non-negotiable to me. It improves mental health. It builds confidence. It strengthens our bodies and minds. It empowers us. It gives us momentum to achieve greatness in other arenas of life.
Fitness can be whatever you make it. Weight lifting, boxing, dancing, jiujitsu, wake boarding, walking, swimming ANYTHING 🏋🏼♀️🤸♂️⛹🏽♀️🏄🏼♀️🚣🏽♀️🚴🏼♀️ JUST MOVE 💃🏼 Give me a 🙋🏽♀️ if you agree !
As a boy, I never dreamed I would be charged with the task of saving the lives of my peers.
As a man, I am almost in disbelief, that I am charged with the task of saving the lives of those who can’t save theirs alone.