Women & Weights Group Training

05/09/2023

WATCH🎥 now & SAVE for later 📲 ⬇️
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Two movements to include in a weight training 🔥
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What’s a Dynamic Warm Up 🤔 ⤵️
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A dynamic warm up is moving through a joint’s full range of motion and preparing muscles for more intense exercise to come. A dynamic warm-up promotes blood flow, supports injury prevention, muscle soreness, as well as helps improve overall performance
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1️⃣ hip opener/circles
▪️warms up hip flexors, wakes up the glutes, opportunity to practice the knee drive movement before adding load or explosive 💥movements
2️⃣ floor sweep
▪️warms up lower body posterior chain (calves, hamstrings, glutes and low back), opportunity to practice the hip hinge movement before adding load
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11/23/2021

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Guaranteed results!
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The .and.weights program has a check list that has our clients seeing the results they have been after for years!
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➡️Do you want to get started with weight training but have no clue where to start?

➡️Do you struggle with finding the motivation to workout consistently to see the results you are after?

➡️Do you feel isolated and alone on your exercise journey?
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If you answered YES to any of these, then the .and.weights is absolutely right for you🎉
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Hit the link in bio to book a discovery call 📱 and find out more about our community 🎉
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11/17/2021

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🥳🤩We are going to go ahead and pat ourselves on the back. Because when our group nutrition coaching memberships can’t stop telling us that…
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➡️ they have a better understanding of nutrition

➡️ have started to improve their relationship with food

➡️ cook more meals at home

➡️ have more energy

We know we’re onto something!🤩
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Are you ready to be the next to finally understand nutrition and figure out how to eat in a way that feels good for you?!
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Get in on this now before spaces fill up 🆙. Get all the details by booking a discovery call 📱 through the link in bio
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11/16/2021

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Watch 🎥 now & save 📲for later! Intermediate upper body super set ‼️
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At .and.weights we do a combination of safe and effective exercises that often include super sets
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Two of my favourite exercises to include for an upper body super set are

1️⃣ hammer curls
2️⃣ lateral raises

For this exercise maintain a slight bend in your knees, and upright posture in your upper body

Keep your arms and elbows close to the slide of your body as you curl the dumbbells up and then lower back down with control

Move right into your lateral raise by lifting the dumbbells up to shoulder height and hold for one second before lowering back down

Repeat for 10-12 repetitions. Give it a try and let me know how it goes 🔥🙌🏾
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Watch 🎥 now & save 📲for later! Intermediate upper body super set ‼️
—
At .and.weights we do a combination of safe and effective exercises that often include super sets
—
Two of my favourite exercises to include for an upper body super set are

1️⃣ hammer curls
2️⃣ lateral raises

For this exercise maintain a slight bend in your knees, and upright posture in your upper body

Keep your arms and elbows close to the slide of your body as you curl the dumbbells up and then lower back down with control

Move right into your lateral raise by lifting the dumbbells up to shoulder height and hold for one second before lowering back down

Repeat for 10-12 repetitions. Give it a try and let me know how it goes 🔥🙌🏾
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10/25/2021

➡️ Watch NOW 🎥 and save for later‼️
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DEADBUG one of all time favourite core exercises. We see it in many different variations at .and.weights a lot 🙌🏾
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1️⃣lying on your back, pull your knee towards your chest and your arms up towards the ceiling

2️⃣ take an inhale, then as you exhale start to move opposite arm and leg down toward the floor at the same tempo (speed)

3️⃣ hold the extended position for half a second. On your inhale start to pull arm and leg back to your starting position at the same tempo (speed)

4️⃣ repeat on each side for 8-10 repetitions
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➡️ Slow and controlled is the name of the game here! Give it a try and let me know how it goes 🔥🙌🏾
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09/02/2021

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Imagine a scenario where exercise had nothing to do with burning calories to earn food or to work it off. It exists! Right here at .and.weights
—and.weights provides a safe exercise space that focuses on building strength in your body not changing the way it looks all while having fun PLUS learning the language of food & nutrition so you feel empowered and free in your food choices rather than being guided by food rules
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Going our community this fall to experience this for yourself
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Options to join⤵️
🔹Fall session membership for virtual classes only
🔹NEW .and.weights coaching program that dives deep into everything you need to know about nutrition
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Not sure which option is right for you? Hit the link in bio to book a discovery call to learn more about it 📱
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08/31/2021

08/14/2021

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The summer changes how we plan and prepare meals, and can also impact many of our eating environments and experiences. This includes mindful eating. Mindful eating is paying attention to your food in a way that holds no judgment or moral value on you as a person. It is a way of eating food that focuses on your senses, awareness, relationships and connections with others you share an eating experience with❤️
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Summer provides ample opportunities for this. But may also expose that this is something very challenging for you to do because of long standing ❌ [food rules]❌
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Some SUMMER food rules & experience that work against mindful eating may sound like this⤵️
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❌ “I didn’t workout today so I can’t eat that ice cream🍦I haven’t earned it”
❌ “I know I should be picking salad instead of a hotdog 🌭They are so bad for you!”
❌ “I’ll just eat in the car 🚙 on the way. I’ve got so much to do before we head out to the lake”
❌”I’m having a few beers 🍻 tonight but I’ll work them off at the gym tomorrow”
❌”I have to get this 🗓 project done before the end of the week. I just don’t have time to stop and eat lunch once my day starts”
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Sound familiar? Totally get it. If you’re in a space where you feel you can start to work towards a more enjoyable and mindful eating experience during the summer, here’s something you can try. Start to explore where your food rules come from. What emotions come up for you when you do or do not follow them
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▪️anxiety?
▪️disappointment?
▪️frustration?
▪️embarrassment?
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Ask yourself where those emotions come from. At your next summer eating experience think about that conversation with yourself. Ask yourself to enter that eating experience with permission to eat without self judgment or expectations
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This may sound easier said than done. And it might be! But it’s a place to start and if you want further guidance on this I’d love to hear from you in my DMs📥
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06/08/2021

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Calling all female exercisers! If you’re looking for a way to make exercise a consistent part of your life, but seem to find yourself back at "square one" after every solo attempt then this one’s for you! If you’re ready to stop blaming yourself for not knowing how to go about getting active and staying active then, read on
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So often I hear women express that they can’t find the motivation to learn how to weight train. The thing is it goes way beyond self-motivation. Safe and effective weight training that leads to lasting results requires a knowledge of the body, access to a safe exercise space and community support
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This is why I created .and.weights 🙌🏾As soon as you join this community, you get immediate access to safe and effective workouts, a coach that provides motivation and a community that provides connection and understanding
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🌸 Join SPRING session FREE on your complementary drop in session
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🎉SUMMER FITNESS CHALLENGE enrollment opens to everyone Wednesday(email sent out again this morning!)
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☀️SUMMER SESSION enrollment opened May 31st!
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06/07/2021

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The .and.weights 7 DAY SUMMER FITNESS CHALLENGE will be launching again for summer 2021! Trust me, you do not want to miss out on this! These 7 days is literally a 1 week group coaching experience like no other 🎉SWIPE➡️to see details
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VIP members who have signed up for the challenge are being welcomed into the challenge app today 🎉
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The newsletter that went out last week with the challenge details is being sent out again tomorrow morning and the challenge opens to everyone Wednesday 🎉
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