Vina Health & Fitness

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Vina Health & Fitness

Advocate for female athletes through pregnancy, postpartum, and beyond

08/01/2023

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I recently took a 10-day trip with my kids. It was amazing and exhausting and beautiful😆. We saw lots of family and drove A LOT to see parts of the country we’ve never seen before. It was truly a memorable trip! ⁣
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When I travel, more often than not I plan to workout…not because I think I will lose my gains, progress toward my goals, or anything like that. And I’m also not here to preach a “when there’s a will, there’s a way” message. 🙅🏻‍♀️⁣
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I plan to workout on vacation because it’s good for my mental health. ⁣
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Also, because it helps my body feel better (schlepping bags, hotel mattresses, airplanes naps, etc can take a toll on my body!!)⁣
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We are all out of our routine. Even though we’re out exploring new areas and having fun, it can be challenging at times for everyone. Getting some movement done in the morning helps my mental state so I can be a more patient and calm mama. It benefits everyone💃. ⁣
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Over the 10 day trip, I worked out 5 times. I’ll post them all so you have some ideas for your next travel/home workout!! All of the workouts were under 30 minutes and with minimal equipment. Obviously this won’t work for everyone, but it worked for me. ⁣
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Come back over the next week to check them out!! ⁣
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📸 Portland Head Light House. My favorite site from this trip! ⁣
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02/24/2023

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These ladies ROCKED and completed the Postpartum Return to Fitness class!! 💪🏼⁣
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6 weeks flew by, but we covered A LOT. ⁣
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6 weeks of education, breath & core work, progressive overload, & lots of hard work (both mentally and physically). ⁣
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6 weeks of relationship building, baby snuggles, & smiles. ⁣
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They’ve established a solid foundation to continue to build their athleticism upon and I can’t wait to watch them soar 💫⁣
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This day is bitter-sweet. I’m so proud of all they accomplished, their growth, and their tenacity, but I’ve grown quite fond of these women and their sweet babes 🥰. ⁣
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02/10/2023

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The adjustments and modifications made to exercise and movement during pregnancy aren’t necessarily to train for the event of BIRTH. ⁣
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The female body is amazing and will work through that process whether you “trained” or not. Are there things you can do to help your mind and body through that process? Yes of course. However, every woman’s labor and delivery is different. ⁣
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There are SO many benefits to exercising during pregnancy for both mom and baby. ⁣
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But pregnancy and birth are temporary. You’ll be postpartum forever. The adjustments you make to your movements during pregnancy, the breath work, the core/pelvic floor connections, the awareness and mindset check, etc will make your recovery during the postpartum period much easier. ⁣
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During pregnancy, train with 1-year or 3-year postpartum you in mind. The one that still wants to smash races, do your boot camp class without peeing yourself, the one who wants to jump on a trampoline with your kids, or wants to lift heavy again. You can forge the path for THAT version of yourself to succeed by how you adjust your training during pregnancy. ⁣
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Play the long game. Your body and future self will thank you (and will be better for it!). ⁣
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01/06/2023

I had a realization the other day….⁣
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This was the first year of my adult life where I wasn’t solely focused on making my body smaller. For reference, I’m 35. ⁣
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🤯🤯🤯⁣
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And I KNOW I’m not the only woman who’s spent a majority of her life obsessing over her body image. I’ve been in some dark places regarding my own body. ⁣
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With support from some amazing women, I’ve gradually become more accepting of my body, in whatever form it’s in. It has lifted an enormous mental load I didn’t even realize I was carrying. It’s so powerful. ⁣
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Am I the smallest I’ve ever been? Nope ⁣
Am I the biggest I’ve ever been? Also nope ⁣
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But I’m healthy and strong as hell and this body continues to amaze me. I’ve hit over 30 lifetime personal bests in 2022 alone!!! ⁣
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In 2021, I had 33 personal bests! ⁣
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I’ve been in my sport for over 10 years and have continued to progress.⁣
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How can I look at that and NOT be proud?! ⁣
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But you know what? You don’t even need all of that to be proud of your body. Our bodies do SO much for us, even when we beat them down repeatedly.⁣
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You only get one. ⁣
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Perfection is not realistic. Progress IS. Happiness IS. ⁣
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So this is your reminder that you don’t need a New Year’s resolution to make your body smaller. Your worth is not tied to your size. ⁣
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I’ve found that a focus on eating balanced whole foods (more often than not), moving my body consistently, and finding time to do the things I enjoy have paid off in ways I didn’t think possible. ⁣
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Be kind to yourself. And celebrate yourself when you can 🥳 ⁣
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(you can also totally join me in celebrating me because I’m pretty damn proud 🥹)⁣
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#2023

12/12/2022

6-week postpartum return to fitness program ⁣
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This will be my first GROUP postpartum class and I am SO excited to reach more women around Dayton!⁣
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We are going to have so much fun, learn together, laugh together, and move together. This class is great for anyone with any fitness level, fitness background, and fitness goals.⁣
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Go to the link in my bio to get on the waitlist! ⁣
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If this timing will not work out for you, but you’re still interested, fill out the waitlist form so I have info for future classes. ⁣
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Please share with anyone who may be interested and DM me with any questions! ☺️⁣
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11/24/2022

Happy Thanksgiving to all of you! ⁣
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I am thankful for your support, thankful I get to do what I do and help women in this space! I’m also incredibly grateful for the flexibility in my life to spend much more time with my family ❤️⁣
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I know this time of year is not happy for everyone. If that’s you, please know you’re not alone. Hang on to anything you can to get through this season. ⁣
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May your days be full of family, football, and lots of FOOD!!! ⁣
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Much love from this Mama!! 😘⁣
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#2022

11/11/2022

Happy Veterans Day to the many honorable vets in my immediate and extended family, to my friends that have turned family, and to all who have served. ⁣
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It’s a calling not all understand. It’s a call not all can answer. ⁣
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We appreciate you and all you have done for our country. 🇺🇸⁣
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10/21/2022

✨ Client Testimonial ✨⁣
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This is what continues to fuel me…helping women regain confidence in their own bodies. ⁣
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I believe confident women change the world. ⁣
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No matter the age, background, level of athleticism, injury type, or anything in between, there is so much power in feeling confident in your own skin. ⁣
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I have a small piece of that puzzle, but it’s an absolute honor to own that piece. I’m with you and will be by your side during these crazy phases of life and beyond. ⁣
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Now accepting a few 1:1 clients through the end of the year. DM me for more details! ⁣
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**This is also a good time to mention that if you love something, please TELL that person. You have no idea the power your words can have. Tell them. Do it now!!**⁣
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10/20/2022

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Sometimes clients have to bring their babies to our sessions. ⁣
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Sometimes I do. 🤷🏻‍♀️⁣
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We’re mothers. We’re multi-tasking champions and I’m here for it!! ⁣
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We’ll do our best to adapt our sessions to whatever situation we’re in. That may mean I’m rocking a stroller or pushing snacks while cueing a breath. ⁣
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There’s not an ounce of shame or guilt in it. ⁣
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It all comes with the territory of coaching pregnant and postpartum women 😉.⁣
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10/09/2022

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4 years. FOUR YEARS with this little dude, my son. ⁣
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I remember so vividly when I woke up with contractions, but didn’t wake anyone up for 3 hours because I wasn’t sure. So I sat on a yoga ball and watched Atypical to get my anxious mind distracted. ⁣
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I remember crying when I left for the hospital…leaving our little girl knowing that all our lives would be forever changed when we got back home. I didn’t want to leave her. ⁣
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I remember the hubbub of labor and delivery at a military installation. I had some great support and some not-so-great support. ⁣
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I remember holding his slippery body for the first time and feeling so grateful. ⁣
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I remember my daughter meeting him for the first time and what a sweet, tender moment it was. ⁣
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Those memories of birthing your child never go away…those feelings are too strong for your body or mind to ever forget. Every year I revisit the day my children came into this world and in an instant I’m right back in those moments. ⁣
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We have made 1 million other memories together and we will make millions more. Here’s to another year with my sweet boy, another year raising tiny humans and all the challenges that go with it, and another year of boundless blessings. ⁣
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10/05/2022

You. Are. Not. Broken. ⁣
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You may be having symptoms…annoying, painful, frustrating, worrisome, isolating symptoms. ⁣
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You aren’t alone. There are people who can help you. Talk, reach out, ask…even if, ESPECIALLY IF you are in the trenches. ⁣
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Your mental, physical, spiritual health is important. It MATTERS. YOU matter. ⁣
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Address

Beavercreek, OH
45434

Website

http://www.VinaHealthFitness.com/

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