Forward Fit Loudoun County

The workout is important for sure! Equally important? Taking a moment to pause, catch our breath and connect. #goals #celebratesuccess

Proud Mom moment: Just found a workout plan that Jackson wrote for himself💙💪🏻 (maybe I’ll just have him starting planning our Bootcamp classes😁

Good morning!!! Card challenge today! Enjoy😁💪🏻♣️♠️♦️♥️

Hey team! I’m
in Williamsport picking up Jackson but that doesn’t equal a freebie day for you guys because I’ve got something to keep you busy!

I’ve posted about the Card Workout before. It is one of my favorite workouts b/c you can take it anywhere you go. All you need is a deck of cards (with the jokers). If you haven’t seen it before or if you missed class here is how you play:

You have 4 exercises: squats, lunges, crunches, push ups. A deck of cards happens to have 4 suits. Each exercise will match up with a suit.

❤️ squats
♦️ lunges
♠️ crunches
♣️ push ups

Shuffle the deck then flip over 4 cards. Below is the pic of my first flip. I do the exercise that corresponds to the suit. In this turn I would do 14 squats (aces high), 3 crunches, 9 lunges, 13 push-ups. When I finish this turn I will flip over the next 4 cards and get to work.

Now what about the jokers??? When you flip a joker it = 20 of each exercise 😱 I know right?!

Some of you will be able to make it through the entire deck. Some of you won’t yet and that’s ok. Each time you do it your goal is to get a little better. You can measure this by timing how long it takes to finish the deck or by counting how many cards you can complete.

Good luck and have fun! #progressnotperfection

A little balance challenge after max today. #mixitup

Nothing like a little flip cup to start your day!

[05/23/19]   Tag! You’re it!
Don’t forget about our challenge today: we are spreading the fitness love! You need to call 3 people and ask each person to do 20 jumping jacks with you. Bonus points if they pass the love on to 2 more friend. #spreadthelove #fitfriends
#movementmatters

[05/21/19]   Let's start this new session off strong and focus on nutrition. No counting calories or calculating macros just simple, mindful eating.

1st: Wipe out the phrase "I can't eat that". Make the choice to fill your body with the best fuel possible. Instead of "I can't" say "I don't". Give yourself the control.

2nd: Use the Take 2 Method. This is oh so easy and leads to mindful eating and positive behavioral change.

Take 3 Method
Before you eat anything ask yourself:
1. Am I Hungry?
2. Is it Smart?
3. How much do I need?

That first question gives you a split second to make the assessment, am I really hungry or I am using food to replace somethings else? #gamechanger

#truth

A friendly reminder...when you feel like giving up... #repost @fitli.company 💙✌🏼#tabatabootcamp #savvierfitness #fluidstrength #tabatagx #mindymylrea #fitness #fitnessmotivation

Waving goodbye to gliding discs before we move our workouts outside! (I’m not sure if you all look so happy because the workout felt so good or because you are excited to lose the discs...)

Jackson has a message for you:

Tabata Bootcamp - Official Site

If the rain kept you away from class this morning don’t worry! You can always catch up on our site: tabatabootcamp.com 😁💪🏻 #tgim

tabatabootcamp.com There's a reason HIIT is HOT, and Tabata Bootcamp is the new hit! For years, we've been focusing on calories burned during exercise, but new research reveals that we should focus on what happens AFTER exercise is over.

What an incredible Spring session we have had team! Let’s really dial in and focus this week! This week is what you have been working for! Let’s go!

[05/09/19]   Feeling good about the workout plan for tomorrow. Are you all ready to work?!
#PLYOGA It’s about to get real!!!

Wow!!! Thank you 6am team for helping to provide meals for Loudoun Transitional Housing. I just dropped everything off. I cannot tell you how incredibly thankful they were to receive our meals. Thank you from the bottom of my ❤️. #morethanfitness

Ever have one of those days? You know, you show up to teach and the floor is still wet from being mopped literally 5 min before your class begins, FaceTime won’t connect for your remote bootcampers, you can’t get multiple FT calls to come in, everyone is looking at you like🤪. But then you look down and realize: damn! Your nails really match your tights and shoes amazingly well and in that moment you know, it’s all going to be ok. #igotthis #mondays

I have been searching out the perfect plant based protein powder. My days are busy and sometimes it is tough to refuel on the go. I’ve tried a number of different options and blown plenty of $$$ along the way. But I finally found it! I love this one in vanilla. Smooth, creamy, blends well, no gritty feeling, no bloating. Just quick, easy, YUM!

Woot! Woot! It’s almost time for Spring/Summer Passes! Only $120 for a 10 class punchcard for ultimate flexibility. The Spring/Summer session begins May 22nd. Get yours today!

Finally light enough for the 6am crew to get outside!!! #longlegadvantage

[04/30/19]   ICYMI: our challenge today is 5 squats for every text message that you send. If you are currently in my classes you can feel free to play along. You may also feel free to start blowing up my current bootcampers 📞. 😁💪🏻

[04/29/19]   Happy Lungeday!
TGIM!
💪🏻

What an awesome start to the day! Forward Fit represented #runfor24

I have been lucky enough to work 1-on-1 with some young athletes and high school students the last few months. I specify because it is very different to train an athlete vs. a kid that wants to be fit and healthy but doesn’t really love to exercise. So many hurdles to overcome most of them are mental and emotional hurdles. How many of us still have scars from high school PE class? This week I met with a 15 ye old client of mine. We are slowly trying to affect positive behavior changes. She has done an amazing job. Our focus is health and wellness, strength and stability. When we started about 6 weeks ago we did a few performance measures to get a baseline. She was nervous and unsure but I told her that this was just the beginning. This week we re assessed these measures. You guys, I can’t even to begin to explain the joy on her face. My girl increased push-ups (on her knees) in 1 minute from 12-19, squats 24-31 and she increased her plank hold from 13 seconds to 41...with perfect form! This girl is doing things she never thought she could and I am so blessed to be a part of her journey. Slow and steady, creating lifelong change and habits. Just amazing!!! #progressnotperfection #noscale #babysteps

Happy Monday! What’s your motivation?

Happy Spring Break team! Remember: our challenge over break is activity every day. Hitting up the homework on our website is great or using any of our previous challenges. Today I took a yoga class with my snowman and now I’m out to conquer my favorite quad burning hill. #letsgo #energyproducesenergy

Start ‘em young! #littlebro #fitfam

Getting my workout on with Blondie. #weekendwarrior #girlsgonestrong

1st day outside!

Strong start to our Friday!

[04/11/19]   Hey team! You know that feeling? When it’s time to eat and you can’t think of anything to prepare? You want to have healthy, nutritious meals and snacks but you are tired of your go to’s. Let’s help each other out and share a few recipes! Breakfast, lunch, dinner or snack. What is a hit for you?

Great job team! Btw, check out Dawn Schaal’s hops!!! Thanks for mixing it up and joining me for a play out!

A room full of toys can only mean 1 thing...it’s Circuit Day (Centers for my teacher friends😁)!!! #playon

ICYMI: challenge of the day

[04/08/19]   Woot! Woot! TGIM! We totally just won Monday💪🏻

Riding bikes and monkeying around on this gorgeous day. #fitfam #broadlands

Just lunging around on a rainy day😁💪🏻☔️

runfor245kcolorrunandfunrun.itsyourrace.com

Hey team! Don’t forget to register for the Color Run. If you can’t join us you make a donation and be there in spirit❤️

runfor245kcolorrunandfunrun.itsyourrace.com You can add multiple registrations at the same time. Simply select the number desired from each quantity box before pressing the Continue button.

[04/03/19]   Whew! What a great way to start the day team! #plyoga wake-up call! #yourbodyispower

Popped into the annual JDRF event at Mill Run yesterday to dance with my girl (missed my little nuggets time slot). Too bad Patti didn’t get a pic of my awesome flossing skills🤣🤣🤣 #courtneyscourt

Yay! Just got these new beauties in. Can’t wait to go break them in for the Color Run!!!

Wellness! | Motivation Monday | Pinterest | Fitness motivation, Fitness and Fitness quotes

TGIM! Here’s to a new week and new opportunities to be awesome!

pinterest.com Wellness!

Happy Friday Team!!! 1 week down!

Runfor24 5K Color Run and Fun Run

Ok team, after posting about the Stepsisters Run I found out that the Runfor24 Color Run (in honor of Madison Small) is the same day. This is near and dear to the hearts of a few of our bootcampers so let's go ahead and do this one. Click the link, register and lock it in! Even if you are not a "runner" this will be a great event!

https://runfor245kcolorrunandfunrun.itsyourrace.com/event.aspx?id=11654

runfor245kcolorrunandfunrun.itsyourrace.com The Runfor24 5K Color Run on April 27th, 2019, will be held in honor of the late Madison Small. All proceeds will benefit the Madison Small Foundation and the National Meningitis Association.

Speaking of goals...what do you guys say we participate in this? Gives us all something to work for, it’s close, best of all it’s a great cause! So who’s in???

All right team. Let’s go! Day 1 💪🏻

[03/15/19]   Well team, I must have been feeling optimistic this afternoon. Unfortunately I started to feel like 🤧😴🤒 again and my fever has returned ☹️. I am so bummed. We will start things off next week bright and strong.

For tomorrow:
10 jumping jacks
8 push-ups
10 squats ( or squat jumps)
8 push-ups
10 curtsy lunges (add balance or jump if ready)
8 push-ups
10 side to side squats

Repeat 3x

Comment below when you finish. Let’s see which team has the most members complete the workout😁