FFH Fitness Studio

06/21/2023

🌟 To All Busy Professional Women over 40! 📢✨

💼 Struggling to find time for exercise and self-care in your jam-packed schedule? Look no further! Discover my new blog post: "The Busy Professional Woman's Fitness Guide: Simple Strategies to Incorporate Exercise and Self-Care into Your Daily Routine." 🏋️‍♀️💆‍♀️

🔥 Unlock the secrets to achieving balance, vitality, and well-being, even amidst your busy lifestyle. Learn practical tips and tricks tailored specifically for busy professionals like you. 💪🌸

📚 Dive into my blog post to:

✅ Learn how to prioritize self-care without feeling guilty, because you deserve it!💆‍♀️💕

✅ Uncover effective strategies to incorporate movement throughout your day, effortlessly!🚶‍♀️🌞

💼 Busy Ladies, it's time to reclaim your health and well-being. Let's make exercise and self-care a non-negotiable part of your daily routine. You deserve to thrive in all aspects of life! 💫

🔗 Click the link below to read the full blog post and start your journey towards a healthier, happier you. Don't wait, your well-being is a priority! 🌟✨

Tag a fellow busy professional woman who needs this guide and let's support each other on this empowering journey.

Together, we can find balance and make self-care a beautiful part of our daily lives. 💕🙌

Discover Simple Strategies to Incorporate Exercise and Self-Care into Your Daily Routine.

05/17/2023

Wake up your "sleeping beauties" - Glutes - through glute activation exercises!

Activation exercises prep your body in the same way that preheating the oven preps for baking.

Everyday life requires us to activate our quads and calf muscles, but muscle like gluteus maximus isn't highly activated throughout your day. Prolonged sitting leads to shut down and weakening.

Performing activation exercises regularly will prevent the gluteus maximus muscles tendency to shut down and help them fire up throughout your daily activities.

Focus on quality, not quantity. Perform about 10 reps with the goal of highly activating the glutes.

· Bird-Dog - perform 6-8 reps on each side
This exercise activates the gluteus maximus muscle.

· Fire Hydrant - perform 6-8 reps on each side
This exercise activates the hip external rotators and upper glutes.

· Quadruped Hip Extension/Donkey Kick - perform 6-8 reps on each side
This exercise activates the gluteus maximus muscle.

· Side Lying Hip Abduction - perform 6-8 reps on each side
This exercise activates the upper glutes.

· X-Band Lateral Walk - perform 6-8 reps on each side (clients favorite)
This exercise activates and strengthens the upper glutes. Keeping your legs straight, take short steps to the side.

· Superman - perform 6-8 reps
This exercise activates the gluteus maximus and spinal erectors.

· Bodyweight Glute Bridge - perform 8-12 reps
This exercise activates the gluteus maximus muscle.

What's your favorite glute activation exercise? Share in the comments below!

Need help to figure out which exercises are better for you and your unique body?

DM "Help". And I'll be happy to chat!

Click the link in my bio to work with me! 🙌🏻❤️

I help women - as unique people - get to their goals by doing what matters to them, in the way that's best for them.

I design fitness and nutrition programs for women who want to champion their lives, their health, and their families.

Simple program is designed for each client based on their unique goals and abilities, removes stress of planning and fits right into their busy and complex lifestyle.

05/09/2023

Motivation, if anything, is an outcome.

You can’t control motivation. It can’t be directly pursued.

What you can control is the series of factors that underpin motivation.

Just knowing this can help you:

✅ Stop waiting for a green light to get started

✅ Realize that, even if it’s hard, taking action gets you closer to the goal that keeps you up at night

✅ Understand that doing the right thing in the moment is totally within your control

With this approach, no matter what happens, you can move forward and make progress on any given day.
And that progress, even if small, feels good and can be enough to keep you going… until the next day.

🌟This is how you achieve great things.🌟

Yes, it might be a long, slow, hard journey.

But when we look back on our lives, what we remember most will be the things that were worth struggling for—and the way it felt to earn our happiness.

❤️ Show some love. Tag a friend who could use this.

05/06/2023

Self-Compassion 💕💕💕

Do you feel sometimes (or all the time) unhappy with the image you see in the mirror?

Do you struggle with simply accepting complements without saying something negative about yourself?

How do you talk to yourself about yourself?

Friendly reminder… 😇

➰The cycle of negative self-talk, stress eating, and feeling bad about yourself can become a never-ending loop.

💙 Self-compassion can help interrupt that cycle.

💕Self-compassion💕 (giving yourself the same kindness you’d offer to a friend) can help ease depression, anxiety, stress, and self-criticism, finds research.

Compassion researchers identify three parts to self-compassion:

✅ Self-kindness is—obviously—the act of being kind to yourself. You’re like a loving parent or wise counsellor to yourself—honest and clear-eyed about your faults and mistakes, but tolerant and charitable about them while seeking to do better.

✅ Common humanity means that you realize it’s not “just you”—that everyone has challenges, makes mistakes, and feels down or inadequate in some way, sometimes.

✅ Mindfulness is a state of non-judgmental, conscious awareness and self-observation


💌 DM me for strategies to help you start making positive progress today.