Tona’s Fitness Warriors

Tona’s Fitness Warriors Health and Wellness through fitness and food

09/14/2026

🔥 DAY 14 — TWO WEEKS STRONG! 🔥

We’ve officially made it to Day 14 of Tona’s 30 Squats for 30 Days Challenge! Two weeks of showing up, getting stronger, and building consistency one squat at a time. 💪

Get your squats in today and keep that momentum going! Remember, choose the squat variation that works best for your fitness level. Modify when you need to, focus on good form, and keep moving!

✅ Day 14
✅ 30 squats
✅ Keep showing up!

We’re almost halfway there, Warriors! 🎉

Join Tona’s YouTube channel to get access to perks:
https://www.youtube.com/channel/UCOxcpkXsfj_b3SvITLW__eQ/join

Join when you’re ready! Sign up for Tona’s newsletter and get your FREE Fitness Tracker PDF:
https://www.tonasfitnesswarriors.com/

💜 Progress looks different on everyone—and that’s exactly how it should be!Fitness isn’t about being perfect or keeping ...
09/14/2026

💜 Progress looks different on everyone—and that’s exactly how it should be!

Fitness isn’t about being perfect or keeping up with someone else. It’s about showing up, doing what you can today, and staying in motion. Every workout, every stretch, every squat, and every little bit of movement counts. 💪

👟 Move your body
🏋️ Build strength
💜 Boost your mood
🙌 Be part of a supportive community

No matter your age or fitness level, there’s always something you can do to become a little stronger than you were yesterday.

Keep that body in motion!
💜 Stronger Together. Warriors Forever. 💜

📰 Get Tona’s FREE Fitness Tracker PDF + join the newsletter:
https://www.tonasfitnesswarriors.com/

💪 Join when you’re ready!
Join Tona’s YouTube channel to get access to perks:
https://www.youtube.com/channel/UCOxcpkXsfj_b3SvITLW__eQ/join

09/14/2026

🔥 DAY 12 of Tona’s 30 Squats for 30 Days Challenge!

We’re almost two weeks in, Warriors! 💪 Today it’s time to get those 30 squats done and keep building strength, balance, and confidence one day at a time.

Remember: your squat is YOUR squat. Modify when you need to, use a chair for support, and focus on good form. The goal is to keep that body in motion! ❤️

✅ 30 squats
✅ Day 12
✅ Keep showing up!

Are you still with us? Drop a 💪 in the comments when you finish Day 12!

📩 Join the Tona’s Fitness Warriors newsletter + get your FREE Fitness Tracker PDF:
https://www.tonasfitnesswarriors.com/

⭐ Join when you’re ready!
Join Tona’s YouTube channel to get access to perks:
https://www.youtube.com/channel/UCOxcpkXsfj_b3SvITLW__eQ/join

09/12/2026

Go, Jim! 💜💪

Jim is taking on stand up, sit down squats, with Tona right there coaching him through the movement!

This is such a practical squat variation because it works on something we do every single day: getting up from and sitting down in a chair. Practicing this movement can help build leg strength, improve balance, and make everyday activities feel easier and more confident.

Tona guides Jim through the exercise, reminding us that fitness isn’t about keeping up with someone else — it’s about working at your level and continuing to move.

And Jim is putting in the work! 🙌

Grab a sturdy chair and give it a try along with them. Take your time, stay controlled, and modify the movement whenever you need to.

Start where you are. Use what you have. Do what you can. 💜

📬 Join the Tona’s Fitness Warriors newsletter + get your FREE Fitness Tracker PDF:
https://www.tonasfitnesswarriors.com/

💪 Join Tona’s YouTube channel to get access to perks:
https://www.youtube.com/channel/UCOxcpkXsfj_b3SvITLW__eQ/join

Join when you’re ready! 💜

Squats are for EVERY body! 💪💜There’s no rule that says everyone has to squat the exact same way. In fact, finding the va...
09/12/2026

Squats are for EVERY body! 💪💜

There’s no rule that says everyone has to squat the exact same way. In fact, finding the variation that works best for your body, your mobility, and your fitness level is what matters most!

For our 30 Squats for 30 Days September Challenge, you can make those 30 squats your own:

🪑 Use a chair for a clear sitting target
🧱 Use a wall for additional support
💜 Hold onto a sturdy chair for balance and confidence
👯 Grab a workout buddy and encourage each other along the way

Modify your depth, take breaks, and work at your own pace. Your 30 squats don’t have to look like anyone else’s 30 squats!

The goal is simple: keep moving, keep building strength, and keep showing up. 💪

📩 Get your FREE Fitness Tracker PDF and track your September Squat Challenge!
Sign up for Tona’s newsletter:
https://www.tonasfitnesswarriors.com/

💜 Join when you’re ready!

Join Tona’s YouTube channel to get access to perks:
https://www.youtube.com/channel/UCOxcpkXsfj_b3SvITLW__eQ/join

Start where you are. Use what you have. Do what you can. Strong today. Strong tomorrow! 💜

09/11/2026

🔥 DAY 11 of the September Squat Challenge! 🔥

Tona is turning it up today — 60 squats! 💪

For Day 11, Tona is demonstrating cyclist squats while holding a 20 lb kettlebell for an added challenge. This squat variation is a great way to work those legs and keep building strength, balance, and confidence.

Remember: you do NOT have to do 60 or use a 20 lb kettlebell! Work at YOUR level, choose a weight that’s appropriate for you, and modify whenever you need to. The goal is to keep that body in motion! ❤️

🏋️ Day 11
🔥 60 Squats for Tona
💪 Cyclist Squats
🏋️ 20 lb Kettlebell
✅ Modify to YOUR fitness level

Keep going, Warriors! Every squat counts!

📬 Get Tona’s FREE Fitness Tracker + join the newsletter:
https://www.tonasfitnesswarriors.com/

⭐ Join when you’re ready!
Join Tona’s YouTube channel to get access to perks:
https://www.youtube.com/channel/UCOxcpkXsfj_b3SvITLW__eQ/join

Bigger stance. Bigger benefits! 💪💜Sumo squats are a simple way to work your lower body while building the strength, bala...
09/11/2026

Bigger stance. Bigger benefits! 💪💜

Sumo squats are a simple way to work your lower body while building the strength, balance, and stability that help keep you moving confidently every day.

With a wider stance than a traditional squat, sumo squats target your glutes, inner thighs, quads, and hamstrings while also challenging your core and supporting functional movement.

The best part? You can make them work for YOU. Adjust your stance, squat depth, or speed — and use a chair for extra support when needed.

Remember Tona’s rule:
💜 Start where you are.
💜 Use what you have.
💜 Do what you can.

We’re keeping those legs moving all September with 30 Squats for 30 Days! Who’s still squatting with us? 🙋‍♀️🙋‍♂️

📩 Get Tona’s newsletter + FREE Fitness Tracker PDF:
https://www.tonasfitnesswarriors.com/

💪 Join Tona’s YouTube channel to get access to perks:
https://www.youtube.com/channel/UCOxcpkXsfj_b3SvITLW__eQ/join

Join when you’re ready! 💜 Keep that body in motion and take care!

09/11/2026

Ready for Level 3? 💜 Let’s work on a simple, regular bodyweight squat!

In this video, Tona walks you through the basics of performing a regular squat with good form. No weights or fancy equipment needed — just you and your body!

The goal isn’t to see how low you can go. It’s about staying controlled, using good form, and working within a range of motion that feels comfortable for YOU.

As you practice, focus on:

💪 Keeping your movement slow and controlled
🦵 Using your legs and glutes to power the movement
💜 Keeping your chest lifted
👣 Staying balanced and steady on your feet
✨ Only squatting as deeply as feels comfortable

If Level 3 isn’t right for you yet, that’s okay! Use a chair or wall for extra support and work your way up as you get stronger.

Start where you are. Use what you have. Do what you can.

📬 Join the Tona’s Fitness Warriors newsletter + get your FREE Fitness Tracker PDF:
https://www.tonasfitnesswarriors.com/

💪 Join Tona’s YouTube channel to get access to perks:
https://www.youtube.com/channel/UCOxcpkXsfj_b3SvITLW__eQ/join

Join when you’re ready! 💜

Fitness isn’t about becoming someone else — it’s about becoming a stronger, healthier version of YOU. 💜💙Every time you m...
09/11/2026

Fitness isn’t about becoming someone else — it’s about becoming a stronger, healthier version of YOU. 💜💙

Every time you move your body, you’re investing in yourself. Building strength, improving flexibility, working on your balance, and staying active can help you keep doing the things you love for years to come.

And remember: fitness doesn’t have an age limit. 🙌

At Tona’s Fitness Warriors, we believe in meeting you exactly where you are. Modify when you need to. Take your time. Celebrate your progress. Most importantly — keep moving!

💪 Build strength
🧘 Improve flexibility
💜 Enhance balance
❤️ Support your overall health
✨ Feel AMAZING!

Stronger body. Healthier mind. MORE YOU.

📬 Join the Tona’s Fitness Warriors newsletter + get your FREE Fitness Tracker PDF:
https://www.tonasfitnesswarriors.com/

💪 Join Tona’s YouTube channel to get access to perks:
https://www.youtube.com/channel/UCOxcpkXsfj_b3SvITLW__eQ/join

Join when you’re ready! 💜

Wall squats are proof that you don’t need complicated moves to build real strength! 💪💜Using the wall for support makes t...
09/11/2026

Wall squats are proof that you don’t need complicated moves to build real strength! 💪💜

Using the wall for support makes this a great option for anyone who wants to work on lower-body strength while feeling a little more stable and secure.

Wall squats can help strengthen your legs and glutes, improve balance and stability, support the muscles around your joints, and build the functional strength you use every single day — from getting out of a chair to climbing stairs.

And the best part? You can make the movement work for YOU.

Don’t go as low. Hold it for less time. Take a break when you need one. Your workout doesn’t have to look like anyone else’s to count!

💜 Start where you are.
💙 Use what you have.
💜 Do what you can.

Strong at any age, Warriors! You got this! 🙌

📬 Join the Tona’s Fitness Warriors newsletter + get your FREE Fitness Tracker PDF:
https://www.tonasfitnesswarriors.com/

💪 Join Tona’s YouTube channel to get access to perks:
https://www.youtube.com/channel/UCOxcpkXsfj_b3SvITLW__eQ/join

Join when you’re ready! 💜

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