Do You LIke Working Out With A Friend? Ask Me About The FRIEND Discount!

  • Home
  • My Why
  • services
  • upcoming classes
  • Contact
  • Social Media
  • Tips & Tools
  • Reviews
  • More
    • Home
    • My Why
    • services
    • upcoming classes
    • Contact
    • Social Media
    • Tips & Tools
    • Reviews
  • Home
  • My Why
  • services
  • upcoming classes
  • Contact
  • Social Media
  • Tips & Tools
  • Reviews
Athena Fitness

Awaken your strength

Awaken your strengthAwaken your strength

tips to Help you succeed

#1. Set Realistic Goals

#2. Hydrate, Hydrate, Hydrate!

#2. Hydrate, Hydrate, Hydrate!

We all want instant results, but realistically, results take time.  Try setting a SMART GOAL 

  • Specific
  • Measurable
  • Attainable
  • Realistic
  • Time bound

Pick ONE thing out of these 10 and set a goal!

#2. Hydrate, Hydrate, Hydrate!

#2. Hydrate, Hydrate, Hydrate!

#2. Hydrate, Hydrate, Hydrate!

Water makes up 50-70% if your body weight.  Every cell, tissue and organ in your body needs water to work properly. Even mild dehydration can drain your energy and make you tired.

#3. Sleep, sleep, sleep

#2. Hydrate, Hydrate, Hydrate!

#4. Less cardio, more Strength training

Are you getting enough?  Lack of sleep can have negative effects on your body. 

  • Lack of alertness
  • Excessive daytime sleepiness
  • Impaired memory

Actual sleep deprivation can have harmful effects.  

#4. Less cardio, more Strength training

#5,6 & 7 nutrition! (Abs are made in the kitchen)

#4. Less cardio, more Strength training

No, I'm not suggesting you cut cardio out, but please consider the benefits of strength training.  Weights are your BF!  

While cardio burns more calories during a sweat sesh, strength training helps you burn calories all day.  This is thanks to the muscle you're building.Muscle helps your body burn more calories at rest than fat does.  And don't forget about injury prevention because strength training increases bone density!

#5,6 & 7 nutrition! (Abs are made in the kitchen)

#5,6 & 7 nutrition! (Abs are made in the kitchen)

#5,6 & 7 nutrition! (Abs are made in the kitchen)

I lumped these together because i'm not a nutritionist.  We need fats and carbs for energy, but not in excess. If you're going to count calories and macros don't guess, actually count.  Also, watch your sugar intake and read labels.  Sugar is sneaky and packaging is sneaky.  Often times items labeled as healthy are loaded with sugar. 

#8. Eat Enough Protein

#5,6 & 7 nutrition! (Abs are made in the kitchen)

#5,6 & 7 nutrition! (Abs are made in the kitchen)

Again, I'm not a nutritionist.  Make sure your're eating enough protein. Often overlooked, protein is the building block of our physical structure.  It makes us, well, human.  It's used in nearly all functions and processes in our body.  

I make a protein smoothie nearly every morning.  So much variety and absolutely delicious.  

#9. small wins are big wins

#10. Your only competition is you

#10. Your only competition is you

Let's circle back to goals!  Making attainable goals that you follow through with is a HUGE win. Small wins are what keep you going,  CONSISTENCY makes you feel accomplished and helps you  reach your goals.

#10. Your only competition is you

#10. Your only competition is you

#10. Your only competition is you

Stop the comparison game!  No body is built the same, so to compare or want what you see on TV or in movies is unrealistic.  We are all different with different life experiences.  What we can do is improve on habits and make a healthier lifestyle.

#11. Use the RPE Scale

#10. Your only competition is you

#11. Use the RPE Scale

You don't always have to check a device get a good handle on HR.  Try the RPE scale. It stands for Rate Of Preceived Exertion.  This scale is individualized because we all have different levels of fitness.  It is a great gauge for group classes.

need a chocolate fix? Recipes i Love

Protein Fudge Brownies

Chocolate Cherry Smoothie

Chocolate Cherry Smoothie

60g chocolate protein powder(I used 4 scoops Choc.Vital Proteins)

1/2 cup protein pancake mix(I used Kodiak)

1/4 cup unsweetened cocoa powder

1/3 cup brown sugar substitute(I used Swerve)

1/4 tsp. baking powder


whisk together dry ingredients and add wet ingredients as follows


2 large eggs

3/4 cup unsweetened applesauce

2 tsp vanilla extract

Whisk all together and fold in 1/4 cup mini chocolate chips


Preheat oven to 350 and bake for 20 minutes


One brownie has as much protein as an egg, less than 100 calories and about 3 grams of fat.

Enjoy!!

Chocolate Cherry Smoothie

Chocolate Cherry Smoothie

Chocolate Cherry Smoothie

8-12oz. unsweetened almond milk


2 scoops chocolate protein powder(i use Vital Protiens)


1/2 cup frozen cherry/berry mix(I get this at Aldi)


1/3 of a frozen banana-this makes it extra creamy


Blend!!

Double Chocolate Banana Protein Muffins

Double Chocolate Banana Protein Muffins

Double Chocolate Banana Protein Muffins

4 scoops Choc. Vital Proteins

1 Cup flour

1/2 cup sugar( I substituted 1/4 cup with Swerve granular sugar)

1 tsp. baking soda

1 tsp. baking powder

2 tsp. cinnamon


Whisk together dry ingredients and add wet ingredients as follows


3 very ripe small bananas(mashed)

1/4 cup plain greek yogurt 0%

1/4 cup unsweetened applesauce

1 large egg

2 tsp. vanilla ext.


evenly divide 2 TBSP mini chocolate chips for the tops 


Preheat oven to 350 and bake for 25 minutes




Whipped Iced Coffee

Double Chocolate Banana Protein Muffins

Double Chocolate Banana Protein Muffins

Equal parts: I found 2 TBSP works well


Instant cooffee

Hot water

Sugar or sugar substitute


Hand wisk for about a milloin years...or just use a small electric mixer until light and fluffy!


Add 1 cup unsweetened vanilla almond milk plus ice to a glass.  Spoon coffee mixture over the top.  Enjoy!!




NOTE:

If you choose to use a sugar substitute your froth wont be as frothy...but its still delicious!



Videos

How to: Hip Hinge

Step1

Starting Position: While standing, position your feet shoulder-width apart, side-by-side, with your toes pointed forward or slightly outward. Take a light bar and place it behind your head grasping the end with one hand above your head and the other end with your opposite hand in the small of your back so that your hand touches your low back. Stand vertical so the bar makes contact with the back of your head, your thoracic spine (between your shoulder blades) and your sacrum (butt).

Step 2

Downward Phase: Gently exhale and begin the movement by shifting your weight onto your heels, then pushing your hips backwards towards the wall behind you and hinge forward at the hips. Move to an end position where your torso is midway between vertical and parallel to the floor allowing only slight movement (bending) at the knees throughout this movement. The bar must continue to remain in contact with the back of your head, thoracic spine and sacrum, and your lower hand must remain in contact with your low back (to prevent any arching).

Step 3

Upward Phase: Gently inhale and slowly return to your upright, standing position by contracting your glutes and pushing your hips forwards and upward. The bar must remain in contact with the three points throughout this phase.

Technique is very important in this lift. This exercise teaches the correct technique for performing a squat and is strongly encouraged as a pre-requisite to learning how to squat correctly.

How to: Body Weight Squat

Step 1

Starting Position: Begin standing with your feet slightly wider than hip-width, with the toes turned slightly outwards with your hands by your sides so the palms facing inwards.  Pull the shoulders down and back. 

Step 2

Stiffen your core and abdominal muscles (“bracing”) to stabilize your spine. Hold your chest up and out, tilt your head slightly up, shift your weight back into your heels while pushing your hips towards the wall behind you.

Step 3

Downward Phase: Start the downward phase by first shifting your hips backwards then downwards to create a hinge-like movement at your hips and knees simultaneously. As you lower your hips the knees will then start to shift forward slowly, but try to control the amount of forward translation (movement) of the tibia (shinbone). Maintain tension in the core muscles (continue bracing) and attempt to keep your back flat.

Step 4

Continue to lower yourself until your thighs are parallel or almost parallel with the floor, until your heels begin to lift off the floor, or until your torso begins to round or flex forward. Monitor your feet, ankles and knees, ensuring that the feet don't move, the ankles do not collapse in or out and the knees remain aligned over the second toe.

Step 5

From the Lowered Position: the knees should continue to remain aligned over the second toe and body weight should be evenly distributed between the balls and heels of the feet. From the side, the position of the tibia (shinbone) and torso should be parallel with each other and the low back should appear flat or showing the beginning of some rounding.

Step 6

Upward Phase: While maintaining your back, chest and head-up position, exhale and extend the hips and knees by pushing your feet into the floor through your heels. The hips and torso need to rise together while keeping the heels flat on the floor and knees aligned over the second toe. Continue extending until you reach your starting position.

Think about inhaling on the way down and exhaling while exerting on the way back to the initial standing position.

How to: Lunge/Forward & Reverse

Step 1

Starting Position: Stand with your feet together. Depress and retract your scapulae (pull your shoulders down and back) without arching your low back, and "brace" (engage your abdominal/core muscles) to stiffen your spine.

Step 2

In preparation to step forward or back, slowly lift one foot off the floor, stabilizing your body on the stance (supporting) leg. Avoid any sideways tilting or swaying in your upper body and try not to move the stance (supporting) foot. Hold this position momentarily before stepping forward or back. The raised (swing) leg should initiate contact with a heel strike first or toe(in reverse), slowly transferring your body weight into the leading (forward) foot placed firmly on the floor. As you load into this leg, avoid any sideways tilting or swaying in your upper body and try not to move the stance (supporting) foot.

Step 3

As you lunge forward or reverse focus more on dropping your hips towards the floor rather than driving your hips forward. This will help control the amount of forward movement of your shinbone (forward tibial translation) over your foot. Continue lowering your body to a comfortable position or until your front thigh becomes parallel with the floor and your tibia (shinbone) is in a slight forward lean. While lunging, simultaneously, bend forward at your hips, maintaining a flat back.

Step 4

Firmly push off with your front leg, activating both your quads and glutes (thighs and butt muscles) to return to your upright, starting position.

We suggest you first learn how to perform single leg-stands on the ground before performing this move.

Links

Helpful links

Explore the Benefits of Foam Rolling

https://health.clevelandclinic.org/massage-rollers-and-more-how-to-ease-neck-and-back-pain-with-simple-tools/?utm_medium=social&utm_source=twitter&utm_campaign=cc+tweets&fbclid=IwAR3C2_IvfZpFQ77DAj3lWL8oVv7FtRt5Ug1p84qOUJb3j9j2U60SzaPb6vE

Copyright © 2023 athenafitness.life - All Rights Reserved.

Powered by GoDaddy Website Builder

  • Terms and Conditions

This website uses cookies.

We use cookies to analyze website traffic and optimize your website experience. By accepting our use of cookies, your data will be aggregated with all other user data.

Accept