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18.3 dumbbell standards

Forget the scale! 🙅🏻‍♀️ What if inste

Forget the scale! 🙅🏻‍♀️

What if instead of focusing on a goal weight, we shifted our perspective to THIS? 👇

Let’s flip the script for a moment.

Instead of obsessing and stressing over the number on the scale, what if we embraced simply creating the habit of moving in ways that make us feel good? I’ve seen firsthand the transformations that can happen when we dare to do things differently. For me, it was when I discovered functional fitness. ❤️

I used to want my body to look a certain way and I remember countless hours spent on the treadmill and doing those workouts from SHAPE magazine to no avail. My body still looked the same- and I felt the same. Some days even worse because I was upset that despite my efforts to change, nothing was. 😒

It wasn’t until I found the movement that I loved that I stopped being fixated on what my body looked like and instead became curious about what it could do. And that is when everything changed.

The results?

- Improved confidence 😎
- More energy and enthusiasm 🤩
- An overall sense of happiness and positive outlook 😊

And oh yea- my body finally started to change too. 💪🏼

Now, when thinking about exercise, these two major limiting beliefs often hold us back:

1️⃣ The misconception that some magical number equates to health and happiness
2️⃣ The idea that exercise has to suck

But here’s the twist: The best way to counter these beliefs isn’t what you might expect. It’s about fostering the habit of moving in a way that brings you joy and, most importantly, makes you feel good. This approach has been life-changing for many, including myself.

It involves exploring various enjoyable activities, making movement a daily ritual, and appreciating the positive impact it has on your mood and on your well-being.

Does this sound like a helpful approach? If so, give this post a like and share it with someone that can benefit from it too! 📲

🎉Bonus: if you’ve found a movement that you love, help someone out by giving them ideas they might try and commenting it below!

In the meantime I’m going to go do a barbell workout! Have an awesome day and keep moving! 🙌🏼

Here’s how to be consistent with your workouts w

Here’s how to be consistent with your workouts without sacrificing! 👇🏼

I’ve been there. Feeling frustrated and defeated when life throws a wrench into my workout plans. 🤦‍♀️

But here’s a secret: consistency isn’t about perfection; it’s about having a backup plan (or in our case a backup workout) for those unpredictable moments.

I know you’re busy- that’s why you missed your originally scheduled workout- so I’ve got just the thing for you:

16 of my favorite backup (AKA Plan B) workouts that you can do anywhere in just 20 minutes- or less!

🗣️ “But why would I need that?” 🤷🏻‍♀️

Simple!

Because having a Plan B workout takes the guesswork out of WHAT to do when you miss your workout and gives you the opportunity to take back control of your day and your health and fitness goals!

Oh, and here’s the best part – they’re all yours for FREE!

Just DM “Plan B” to get them! 📲

I’m excited for you to conquer those unexpected moments and stay on track with your fitness goals thanks to these workouts!

Talk to you soon! 💪✨

Mondays can be tough- especially coming off the he

Mondays can be tough- especially coming off the heels of a holiday.

So it’s important to do them right! Especially since they have a way of setting the tone for the week, yaknow?

So I try to make sure I do 2 specific exercises every Monday:

1️⃣ Squats (strength)
2️⃣ DT (metabolic conditioning)

Here’s why: 👇🏼

I love both of these workouts- even though they are tough.

💪🏼I love squats because they are a compound lift so I’m maximizing my time in the gym. Strength training is great for strengthening your bones and ligaments- as well as for all the other benefits people usually talk about.

Plus there are tons of variations you can do but on Mondays, it’s back squats for me.

💪🏼DT is a hero WOD- which is a workout that honors a fallen first responder or military member who died in the line of duty. DT is named in honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

DT is
For time, perform 5 rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
RX: #105 women/#155 men

This has been one of my favorites because hero WODs just have a different intention. They remind me to be grateful and not take things for granted. I see my ability to do hero workouts as a way of paying my respects. I also love the combo of barbell moves in this one. I have been doing it at 65# with the goal of completing it in less than 5 minutes.

From there I will add weight and work towards completing it in sub 5 minutes at that weight with the goal of doing it as written. Today my time was 5:32.

This type of goal + metric helps keep a pulse on progress- which is key when it comes to workout consistency. 📈

So that’s my Monday workout!

What are you doing today? LMK how it went!

Ever wondered WHY some folks seem to have it all f

Ever wondered WHY some folks seem to have it all figured out while others struggle with working out?

This conundrum used to baffle and frustrate me to no end. 😩

We all know consistency is key- especially when it comes to health + fitness goals, but HOW are some people so dang good at it while others aren’t?

That can’t appropriately be answered in a single IG caption, but I have found that these 3 things make a massive impact with staying on track:

1️⃣ Start Small
One of the biggest reasons why people fall off from their exercise routines is because they start with this elaborate plan that involves a ton of movements multiple days a week. That’s a lot for anyone- especially a beginner. You wouldn’t put someone who just learned how to ride a bike on a training plan for the Tour de France would you? Exacctllyyy- so stop copying workouts of people who workout for a living.

To set yourself up for success, just start moving regularly (and I don’t mean only via exercise). Get in the habit of walking or dancing or doing some type of movement 3x/week or so. THEN you can bump it up by increasing your heart rate in those activities, replacing 1 day with the gym, things like that.

2️⃣ Find Movements You Love
If you hate something but are just doing it because you “should” be then you’re going to resent it. Instead of forcing yourself to climb endless stairs or run on a treadmill to nowhere, figure out movements that you love to do. The ones that make you feel good. The ones that you look forward to. That will help you be more consistent because you will have a desire to do them, not a dread.

3️⃣ Plan (and Plan B!)
Planning your week is a very empowering thing. When you plan, you can prepare. So take some time to peek at your week and see when it makes sense to fit some movements that you love in. And if something comes up and that doesn’t happen, always have a Plan B! This can look like planning to go for a walk with a friend, buuttt the rain has other plans so you YouTube a yoga routine instead.

Which one of these are you going to try this week? And what did I leave out? LMK and in the meantime keep moving!

🥳Exciting, right? But to do that, we’ve got

🥳Exciting, right?

But to do that, we’ve gotta focus on the actions that yield TANGIBLE results👀

And when it comes to your precious time, and your even more precious health- it seems like the whole notion of work-life balance is a pipedream 👉🏻

That is until you started doing these 3 things to maximize your time and give you results like more energy, focus, and a confidence boost to boot! 🌟

1️⃣ Prioritize morning workouts🌅
Studies have shown that morning exercise increases overall energy and productivity. Research by Youngstedt et al., published in the Journal of Clinical Medicine, found that morning exercise significantly improved sleep quality and duration, leading to increased daytime energy and alertness.

2️⃣ Incorporate mindful movement breaks🚶‍♀️ Take short breaks for movement, stretching, and mindful breathing during your busy workday to rejuvenate your mind and body. Research has indicated that incorporating regular movement breaks enhances focus and productivity. A study by Priebe et al., published in Occupational Medicine, showed that brief exercise breaks during the workday increased overall job satisfaction and productivity.

3️⃣ Surround yourself with an empowering fitness community🤗
Join a fitness group or workout with like-minded individuals for motivation and a sense of community in your fitness journey. A study by Belanger-Gravel et al., published in the Journal of Behavioral Medicine, emphasized the positive impact of social support in exercise adherence and overall fitness success.

✨BONUS! ✨
DO engage in HIIT (High-Intensity Interval Training): ⏱️ Incorporate HIIT workouts into your routine for a ROI. HIIT involves short bursts of intense exercise followed by periods of rest. It’s proven to be effective for boosting metabolism and improving cardiovascular fitness. Research by Gillen et al., published in the Journal of Physiology, highlighted the significant improvements in cardiovascular health and fat loss with HIIT.

These tips are sure to set you up for success!

Ready to get started?

🗣️ Comment “TODAY” and I’ll DM you 5 free workouts that you can do anywhere in just 20 minutes or less so you can get started ASAP!

💣 The truthbomb every woman needs to know 💣

💣 The truthbomb every woman needs to know 💣

Your body is like a high-powered engine that needs fuel to keep you moving through life (you know, like breathing, digesting, sending emails, and remembering all the details about what’s happening in the life of Wednesday Addams).

And it also needs calories to keep burning calories! Your body is this amazing machine. 💪🏭 When you consistently under-eat, your metabolism thinks, “Okay, I’ve got to keep everything up with less fuel,” and it downshifts to conserve energy. 😴

Kind of like when your main power source switches to using a generator. That means burning fuel (and in this case, calories) like there’s plenty to spare becomes something that’s rationed and stored.

I know you’re familiar with what stored calories equal. Yuupp, that means regularly skimping on food can lead to your body storing those excess calories as fat.* 🛒🍔

I get it. That can be frustrating to read. But listen, as someone who used to starve herself only to then binge on peanut butter M&Ms and pizza-flavored Combos (and struggled with an eating disorder), I can tell you firsthand that you most definitely can turn the starvation and deprivation mindset around!

It’s all about getting back on track with the right balance of nutrients and calories that support your goals, and that looks different for everyone depending on various factors.

A great place to start is by paying attention to how hungry you feel when you finally eat something and how full you feel about 20ish minutes afterward. Use a 1-10 scale for self-assessment. So open a note on your phone right now and type in “Hunger Level” and “Fullness Level” so you’ll be ready to go!

Let me know what questions you have and how it goes! 💬

Your Coach,

Johnna

❤️ Like if you needed to hear this
✈️ Share with a friend
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*The American Journal of Clinical Nutrition found that under-eating can actually lead to increased fat storage and a sluggish metabolism over time. (Study: Smith et al., 2008. ‘Impact of weight loss on the metabolic syndrome,’

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