Strong SAMBA bodies

DANCEFIT
Come n try
Sat 2nd May: 730am
Anytime Fitness Bulimba

Spinach and feta frittata
2 cups spinach leaves
1/4 finely chopped red onion
1 cup plain flour
1 cup milk
1 teaspoon baking powder
2 eggs beaten
1/4 cup butter
1/2 cup cottage cheese
1/2 cup danish feta (or other)
Sprinkle of parsley
Sprinkle of Parmesan cheese
Salt and pepper

Preheat oven to 200.

Sautée the onion in a fry pan and add the spinach, add salt and pepper to taste, cook until wilted. Set aside to cool.

In a big bowl add the flour, milk, butter eggs, baking powder and whisk. Add the cheeses & parsley and mix together.

Add the cooked spinach and onion to the mixture.

Pour into a lined pan, sprinkle Parmesan on top and bake for 40-45mins or until brown on top.

I know you want to lose fat QUICKLY but the faster you try to do it by hyper restricting and extreme approaches, the more likely it is to backfire.

Focus on making 1-2 small changes at a time that are sustainable and be patient!

Let me help you kickstart some good habits from June 1st in my next online FAT LOSS CHALLENGE 😀

DM me for the info pack 👍🏽

MUSCLE MONDAY

Today's muscle group is;

THE ROTATOR CUFF (part of shoulders)

I am experiencing some pain in my left rotator cuff so I thought it was a good idea to read up on it. I have been a little complacent with my shoulder warm-ups of late, I used to do internal & external rotations ALL the time to warm up and I just stopped.. woops. Time to start again.

The Rotator Cuff is the name for the group of 4 distinct muscles and their tendons, which provide strength and stability during motion to the shoulder complex.

They have a cool acronym to help us remember: the SITS muscle,

Supraspinatus: above the spine of the scapula, abduction of the humerus i.e. lateral raises
Infraspinatus: below the spine of the scapula, lateral/external rotation
Teres minor: interior (underneath) the infrasupinatus,
Subscapularis : on the anterior side of the shoulder blade (against the rib cage) and is responsible for medial/internal rotation

INSERTION:
The muscles arise from the scapula and connect to the head of the humerus (upper arm bone that goes from shoulder to elbow), forming a cuff around the glenohumeral (shoulder) joint. A highly mobile ball-and-socket synovial joint connecting the humerus (arm) to the scapula (shoulder blade).
Although these muscles are responsible for different movements, they work AS A GROUP to provide dynamic stability at the shoulder joint. They are WEAK muscles and are easily injured.

INJURIES;
Rotator cuff syndrome is an umbrella term for many injuries. Muscle tears and strains.
Sub-acromial impingement syndrome
Supraspinatus tendonitis
Subacromial bursitis

EXERCISES: see pic below; banded internal and external rotations, IYT raises, chest supported or seal rows, face pulls and more!

A few of my faves from a recent photoshoot with Christine 😍 Thank you for capturing me so beautifully and naturally 💓

My costume is custom made by and is a copy of the 2024 Mangueira passistas costume which I loved 💚💗 Maria really can make anything happen 😍 Gold gladiators are also custom made and extremely comfortable 👌🏽

Photographer extraordinaire
Green costume + artificial feathers + crown + gladiators:

Ps. I am not wearing dance tights and these photos have not been airbrushed 💪🏽