Fit and Fun Fitness Transformation Academy

DOUBT =>MUST READ: BUSINTESS CLOSING DOWN<============ 911 NOTE: Today is the last day that WE ARE OPEN For Business! Thanks to ALL OU R STUDENTS for believing in our Academy. ...Continue reading

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

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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! #proteinpacked #proteinrecipes #healthybreakfastideas #healthybreakfastclub #healthyeatinghabits #healthyeatingrecipes #proteinmeals #eatcleanrecipes #eatcleangetlean #eatcleantrainhard

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! . . #corestability #corestrengthtraining #corestrong #corechallenge #stabilitytraining #getstrongertoday #coreexercises #coreworkouts #corework #corestrengthening

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THROWBACK THURSDAY What did You Do For Graduation? I was ALL FUN but LITTLE FOCUS... I graduated from Garfield High School in1991....Continue reading

IT’S TIME TO TURN YOUR 2021 GOALS INTO REALITY! You’ve got a clean slate ahead of you. It’s filled with possibility and opportunity all you have to do is decide to TAKE BACK CONTROL and live with intention.... Let’s create an action plan together to CRUSH your goals! Do you want to feel fitter & stronger? More energized? Or maybe you have other big goals My brand-new 2021 Goal Setting & Fresh Start Workbook will help you get there faster and it’s FREE! Download your 2021 Fresh Start Workbook NOW! https://joinfitnesstransformationacademy.com/2021goalsetting << The workbook will guide you through a proven step-by-step process to create meaningful goals and even more importantly, turn them into reality! Create more balance in your life Set FUN goals that have real meaning Design an action plan that works with your schedule Stay motivated (hello, rewards!) And so much more! If you’re ready to accomplish some BIG things this year, this guide is for YOU! And it’s free right now (for a VERY limited time). ---> GRAB IT NOW FOR FREE WHILE YOU CAN! https://joinfitnesstransformationacademy.com/2021goalsetting <---

FLAT BELLY DETOX & HELPS YOUR GUT =============================== Anti-inflammatory Smoothie Pineapple Cucumber GINGER Smoothie! ... Ingredient cucumber smoothie with lemon or lime, pineapple, and favorite greens! A nutrient-rich, refreshing smoothie that will beautify you from the inside out! Course: Breakfast, Smoothie, Snack CuisineGluten-Free, Vegan Ingredients 1/2 cup sliced cucumber (skin on // organic when possible) 1 heaping cup cubed pineapple (if frozen, omit ice) 2 large ripe, peeled, cucumber 1 cup filtered/Water Alkaline or distilled water 1 medium lemon, zested + juiced (~1 tsp zest // 2 Tbsp (30 ml) juice per 1 lime) 1 large handful greens ( cucumber, celery spinach or kale // organic when possible) 2-4 ice cubes 1 Ginger Instructions Add cucumber, pineapple, cucumber, light coconut milk, water, lime zest, lime juice, ginger greens, and ice cubes to a blender and blend on high until creamy and smooth, scraping down sides as needed. For a thicker smoothie, add more ice. For a thinner smoothie, add more liquid of choice. Taste and adjust flavor as needed, adding more lime juice or zest for acidity/brightness,or pineapple for sweetness, coconut milk for creaminess, and greens for more intense green color. Serve immediately. Leftovers will keep covered in the refrigerator up to 24 hours, though best when fresh. Ingredients 2 cup sliced cucumber (skin on // organic when possible) 1 heaping cup cubed pineapple (if frozen, omit ice) 1 Ginger Optional 1/4 cup light coconut milk* 1/2 cup filtered water 1 medium lime, zested + juiced (~1 tsp zest // 2 Tbsp (30 ml) juice per 1 lime) 1 large handful greens ( celery spinach or kale // organic when possible) 2-4 ice cubes Delicious and Helps clean your gut and flatten the belly!! learn #smoothie #smoothierecipe #healthyrecipes #foodie #xyzbca #fyp #detoxsmoothie #guthealth #flatbellydetox #flatbellyroundbootychallenge https://app.acuityscheduling.com/schedule.php?owner=17703525

It’s almost time for the New Year’s Ball to drop and we are wishing you all the best for a brand NEW YEAR filled with health, happiness, & success!!! Are you saying GOODBYE to 2020, or HELLO to 2021? (or BOTH!) . .... . #happynewyear #year2021 #newyear #newyearseve See more

IT’S TIME TO HIT RESET AND CREATE A FRESH START! Time to shed the weight of 2020 and make 2021 a year to remember for a GOOD reason! And I’ve got a STEP-BY-STEP PLAN that will map it all out for you in my brand-new workbook!... Download your FREE copy of the 2021 Fresh Start Workbook This workbook guides you through a proven process to: Pinpoint areas of your life that need a little TLC Create FUN goals that have real meaning Design an action plan that works with your schedule Stay motivated (hello, rewards!) And so much more! If you’re ready to accomplish big things this year, this guide is for YOU! And it’s free right now (for a VERY limited time). ---> DOWNLOAD YOUR COPY NOW: Link In Bio <---

If you are ready to close the chapter on the chaos that was known as 2020, then check this out! I just created a brand new program to help you shed the weight of the past year (physically, mentally, and spiritually) and move forward into your own FRESH START. It’s my latest NEW YEAR, BETTER ME 6 WEEK CHALLENGE!... You’ve got a clean slate ahead of you. It’s filled with possibility and opportunity all you have to do is decide to TAKE BACK CONTROL. Your 2021 NEW YEAR, BETTER ME CHALLENGE Comes with a Goal Setting & Fresh Start Workbook which is designed to help you do that. Want to get started? Just schedule your appointment below to reserve your spots! http://bit.ly/38IrdR7 SPOTS ARE LIMITED. Click below to schedule your consultation http://bit.ly/38IrdR7

What’s ONE thing on your 2021 bucket list? #bucketlist #adventure #newyearadventures #fitnesslifestyle #lifestyle #personaldevelopment #personaltrainer

Jeanne Melted 8lbs in the 6 Week Challenge! . Start Your Own Challenge Today! Contact Us Today! 323-689-0291 (Cell)... 310-253-9153 (Office) #6weekchallenge #transform #2020challenge See more

Jeanne Melted 8lbs in Our 6 Week Challenge! Throughout her journey, there were UPS & DOWNS But despite of it all.. she persevered & finished STRONG! ... We couldn’t be more proud of you Jeanne!

I remember when I was first starting to get back into shape after getting back on a Birthday Vacation to cut out sugar. . For some reason, it was SO HARD for me to get going. I had so many false starts. But then I realized I needed to start SLOWER, and start with the easiest possible thing. I had to do it first thing in the morning, so I was already started by the time I woke up and realized what I was doing!... . Sometimes we make getting started SO COMPLICATED that we make it even harder on ourselves. . Why not ask yourself, What would this look like if it was easy? . I made it simple on myself by WHAT is the worse thing that can happen? What is the best thing that can happen? This helps give me perception and allows me to COGNITIVELY "THINK "and make an executive decision. . THIS BECAME A HABIT, AND IS PART OF MY LIFESTYLE. IT MEANS TO MY ENERGY & QUALITY OF LIFE. . What worked for me was taking 1-2 actions every day, until it became a habit and I actually started to look forward to it! I cut sugar out and added good fats, and veggies. Here is my Keto Cauliflower Bake Recipe Cheesy, Garlicky & Very CREAMY MUST TRY.. . If I can do it, you absolutely can. What’s one thing you’re struggling to get started with right now? . What’s ONE THING you can do to turn that around, starting today? TheTransformationAcademy.co #fit #sugar #fatloss #veggiesmost #westlacoach #recipes #love #peace #vote #protein #veggies #fats #flatbelly #diabesity See more

Being Active Makes THIS Better The other day I was on hour a 15 of a long, busy day and I took a moment to feel grateful I didn’t have to give it a second thought. It wasn’t a huge effort. But I know that’s not the case for everyone. And it definitely wouldn’t be so easy for me if I didn’t exercise and move my body regularly.... Being able to work long hours and stay focused on tedious work without thinking too much about it is just one of the many small payoffs you can get from working out regularly and staying active. It makes EVERYTHING else in your life easier. Doing the right thing when no one is looking is a great practice. What you do in private, You will get noticed in public. The best thing? Almost anyone can get these same benefits by simply getting started! Take a walk, do some cardio, lift some weights it’s all right there for you. What is easier for YOU because of your workouts? Let me know below. #gratitude #work #workout #focus #grind #grit #workhardnow TheTransformationAcademy.co 323-689-0291 Schedule a call with me today! https://app.acuityscheduling.com/schedule.php?owner=17703525

Being Active Makes THIS Easier / Better The other day I was on hour a 15 of a long, busy day and I took a moment to feel grateful I didn’t have to give it a second thought. It wasn’t a huge effort. But I know that’s not the case for everyone. And it definitely wouldn’t be so easy for me if I didn’t exercise and move my body regularly.... Being able to work long hours and stay focused on tedious work without thinking too much about it is just one of the many small payoffs you can get from working out regularly and staying active. It makes EVERYTHING else in your life easier. Doing the right thing when no one is looking is a great practice. What you do in private, You will get noticed in public. The best thing? Almost anyone can get these same benefits by simply getting started! Take a walk, do some cardio, lift some weights it’s all right there for you. What is easier for YOU because of your workouts? Let me know below. #gratitude #work #workout #focus #grind #grit #workhardnow TheTransformationAcademy.co

IMMUNE-BOOSTING OF MOVING YOUR BODY 30-Minutes to Boost your Immune System?! Coach Irma Shares N Cares If you need help with your workout plan to make sure you’re getting the right balance, that’s my specialty Want to crush your goals before the holidays Inbox me for more info!... Coach Irma #MondayMood #mondaybluesnomore #immunityboost #workout #movement #MoveForMentalHealth #workhardplayhard #progressoverperfection #personaltrainer #personaltraining #lafoodie #love #truth #peace #Veggies TheTransformationAcademy.co Talk to you again soon! . REFERENCE: www.sciencedirect.com/science/article/pii/S2095254618301005#! https://journals.lww.com//ACSM_Call_to_Action_Statement__C See more

NO MORE SOMEDAY. You’re worth more than that, wouldn’t you agree? It’s time to start TODAY and here’s how (for FREE!) Taking that first step is always the hardest part. Especially when it comes to exercise - and trying to figure out the safest, most effective way to get REAL RESULTS.... That’s why I created my brand-new FREE ebook, The Beginner Quick Start Exercise Guide! DOWNLOAD YOUR COPY NOW: https://bit.ly/2Faog0Z Some coaches would charge over $100 bucks for this program but I’m giving it away for FREE for a very short time ... Because now more than ever, it’s important to take control of your health & fitness. Improve your cardiovascular fitness Get stronger Boost your immune system Feel energized Sleep better Reduce stress Improve weight management This book contains everything you need to know (without the fluff) from getting (and staying) motivated, to the exact kind of workouts you need to be doing. 14-Day Workout Plan Strength Workouts (no fancy equipment) Cardio How-Tos & Workouts Flexibility Guide You can start your exercise routine TODAY! What are you waiting for? https://bit.ly/2Faog0Z

Eat Dairy? Find out why eating this FOOD MAY KILL YOU! How will you make a change? TheTransformationAcademy.co #boobies... #TodayILearned #athomegym #Cancer #lafoodie #healing #breastcancerawareness #muscleinsider See more

#quoteoftheday #unitedwestand #unityisstrength #nodivision #healthyliving

Choose 3 words that describe how your workouts make you feel ...

Our TOP September reads/listens These made a big impact on us this month! Our 5 TOP LIST of Books, Podcast & Documentaries are...... BOOKS: DOTCOM SECRETS This book helps guide entrepreneurs market themselves online. Don't sweat the small stuff in Business Take care of the little things before we master the big things. PODCASTS Jocko Wilkins Podcast is a former Navy Seals soldier who led teams into battles and now he educates people how to use the tactics he used in war and apply them to live. . Documentaries on Netflix Beastie Boys Story Documentary What an amazing show! The soundtrack to my life. Thank you for bringing it as always! Yeah BOYYY!!! Athlete A is a Documentary is about how young professional girls in gymnastics whom get taken advantage by a famous coach for years. They get abused by their coaches mentally, physically and emotionally. This got me so fired up! I am a mission to help guide girls and women to unlock greatness. 6 Phase Medication 20 min mediation guide is a great way to start your mediation if you lack focus. What inspired you this month? Let me know in the comments. . . . #beastieboysstory #inspiration #monthlyreads #meditation #disciplineequalsfreedom #love #truth #womenliftingwomen #disciplineovermotivation #dedication #personaltrainer

Which foods do you crave the most: salty or sweet?

Which would you rather eat?