Fit and Fun Fitness Transformation Academy

04/01/2021

Dear Community,
Due to the Corona Virus 19 Pandemic,
We are Closed as of March 31st 2020.
DOUBT
⚠️MUST READ: BUSINESS CLOSING⚠️ DOWN if this motivated you!!

03/31/2021

DOUBT
=>MUST READ: BUSINTESS CLOSING DOWN if this motivated you!!

03/15/2021

How to get your “hope” molecules flowing

Good morning Warrior!

You’ve heard about the mind-body-spirit connection, right? It turns out there is some real practical SCIENCE involved.

It’s science that will have you lacing up your workout sneakers AND give you inspo to pick up some weights! :)

Have you heard about “hope molecules”?

These are real, live molecules that are in your body – and they get released when you exercise, specifically when your muscles contract.

They are called myokines, and they’re a BIG topic of research. They can affect your mood, your immune system, and basically every organ in your body (even your brain).

Myokines are special chemicals that your muscles create and secrete when you contract them.

They travel through your bloodstream to your brain, and they act as an antidepressant, make you feel less stressed, and can help you learn.

PLUS … myokines can help:

Reduce inflammation

Control blood sugar

Battle cancer cells

Improve brain function

Burn more fat as fuel

The only way to get these chemicals into your brain is to use your muscles!

Researchers started calling myokines “hope molecules” because they appear to work at the brain level to help it recover from stress.

So …. exactly HOW do you exercise to spur more myokine action in your body?

It really doesn’t matter – basically, just make sure your muscles contract. That could mean walking, biking, running, lifting weights, or any other continuous action that makes your muscles move.

Just another reason to feel good about including fitness as part of your self-care routine.

Make it an amazing day,

Coach Irma
TheTransformationAcademy.co

REFERENCES:
https://realfoodwholelife.com/feelgoodeffect/joy-of-movement-kelly-mcgonigal/
https://www.cnet.com/health/ways-exercise-makes-you-happier/
https://www.richroll.com/podcast/kelly-mcgonigal-491/

Do you exercise? Do you work out? Like, every day? A couple of times a week? Do you love it? Hate it? Or maybe you just don’t do it at all. No matter, you’ve got to listen to this episode because it’s going to change how you think in a ...

03/02/2021

🍳😋 I get so many questions asking about what I have for breakfast in the morning … so here you go!

I drink the same thing almost every day, because 1) I love it, 2) it’s easy, and 3) it’s aligned with my goals. I love my green juice!

This green juice is packed with all the veggies and nutrients I need that’ll provide me with the energy I need to get through my busy morning.
Life is pretty busy as I wake up at 4am daily and train at 5am so I try to always have my green juice ready by the time I arrive at my studio. I like grab & go meals in the morning because they help me get a jump on the day without thinking too much about what to have for breakfast.

✅What did YOU have for breakfast this morning?! Share a photo and tag me on it!

02/23/2021

💥 Are you guilty of this?! I am…

When we think of injuries, we usually picture something that “happened” like a sprained ankle or pulled muscle.

But many injuries are actually caused by years of bad posture.

And one BIG cause of that is carrying a purse, briefcase, or a bag on one shoulder!

When you carry weight on one side all the time, you can end up compensating by rounding your spine to the opposite side in order to compensate. (Seriously, start watching people carrying bags and you’ll see what I’m talking about!)

This does NOT mean you can’t carry a bag with you.

BUT … if you are going to carry weight on just one side (we all have our favorite sides), there are some protective measures you can take. Do this:

✅Be mindful of your posture.
✅Stand tall and draw your shoulders down and back away from your ears to take the load off your rounded shoulders.
✅Engage your abs and upper back muscles.
✅Switch sides often.
✅Strengthen your core to help you keep an upright posture.

⁉️👇Did I miss anything on my list? Let me know in the comments!

02/21/2021

Waiting for the right moment to happen is like waiting for food you haven't even ordered yet. The right moment never comes, WE have to make it happen.

02/18/2021

✈️🏋️‍♂️Ever feel like your “health habits” are running on autopilot?

If you follow the same routine for months (or years) on end, you’re probably missing out!

👉That’s because you’re constantly changing and evolving! The workout or diet that was right for your goals last year might not be the best for you today!

What’s ONE new healthy habit you’re working on in 2021?! ⬇️⬇️⬇️

02/17/2021

"The bad news is time flies. The Good news is that you're the pilot."

02/14/2021

💝 Happy Valentine’s Day!

🧘🏽How are you going to show yourself some love today? You definitely deserve it!

Some ideas:
A good workout
Stretch session
Heart-healthy meal
1 oz of dark chocolate

💕Let us know in the comments! 👇🏽👇🏽👇🏽

02/13/2021

02/12/2021

When was your last CORE workout?

I’m talking about planks … bird dogs … glute bridges … woodchops, etc!

It’s true: Your core gets worked in nearly every exercise, but when was the last time you REALLY focused on it? ⬇️⬇️⬇️