Joanna 's Health and Fitology

Happy Sunday!! REST DAY IT IS... . . . Spending quality quiet time with the kids. Catching up on actually reading a book and letting this body heal for tomorrow. . . . #restday #fitness #functionalfitnesstraining #functionalfitness #fitnessinfluential #fitmom #fitnesscoach #hybridathleteintraining #fitfam #fitnessmotivation #fitnesstips #crossfit #crossfitmom #crossfitfam #crossfitcoach #crossfitter #runningmom #kettlebellcoach #igfitmoms #strongmom #animalflowintraining #bodybuilding #lifestyle #ketocrossfitter #carnivoreketo

“Quitting is not part of my DNA”- Carlos Beruff . . . . After a few miles in, I felt strong and confident. I drank my water, coffee and electrolytes beforehand. I was feeling prepared. After mile 6 I felt I lost control. My calves were suddenly aching very much. It made the run difficult and as time went by the heat index was just making me feel nauseous. I stopped many times for water but it wasn’t enough. By mile 10, I walked mostly. I felt very emotional in this run. Thinking how much better I was in running back in 2011-2014 but I am not a quitter. I ran, them walked,ran and did that the last two miles. I felt everything was against as corny as that sounds. It is just running right. But it is so much for me right now. Losing strength or endurance makes one feel depressed or not good enough. During my years of training clients and myself, I am an avid believer of squashing those negative thoughts and fixing the mind to believe we are more, we are enough and we can. I still feel fatigue after this run but I won’t settle or quit. I am a fighter and I know I will do better next time. I know!! . . . To @street_parking As much as I wanted to do today’s WOD, I hope this counts. Needed to get in a long run for my #halfmarathontraining . . . #trainingtobeahybridathlete #runningmama @lulurecruiting #fitness #functionalfitnesstraining #functionalfitness #fitnessinfluential #fitmom #fitnesscoach #motivate #fitfam #fitnessmotivation #crossfit #crossfitmom #crossfitfam #crossfitcoach #crossfitter #igfitness #igfitfam #igfitmoms #strongmom #bodybuilding #lifestyle #ketocrossfitter #carnivoreketo

#fbf❤️ Missing my other half. . . . . . #quoteoftheday - Every birthday is a gift. Every day is a gift. - Aretha Franklin . . . . #fitness #functionalfitnesstraining #functionalfitness #fitnessinfluential #fitmom #fitnesscoach #motivate #fitfam #fitnessmotivation #fitnesstips #crossfit #crossfitmom #crossfitfam #crossfitcoach #crossfitter #igfitness #igfitfam #igfitmoms #strongmom #strengthwithin #bodybuilding #lifestyle #ketocrossfitter #carnivoreketo

I am completely sore from this week. Training has been step up with added running. I did my best with my 400’s today but I have to admit, it wasn’t great. I think rest Day tomorrow. . . Warm up: 3 rounds Spider-Man lunges - thoracic spine twist shifts- standing back hyperextensions - Dumbbell high hang cleans- mid thigh cleans - shin cleans- shrugs - - 3 rounds for time: -400m run -20 DB Cleans ( alternating 1 hang clean and 1 hang squat cleans) #streetparking #streetparkingmembers #teammiranda . . 3 rounds: - 2 mins of 16 dB Russian twists 10 isolated core sit ups -1 min rest . . . . #fitness #functionalfitnesstraining #functionalfitness #fitnessinfluential #fitmom #fitnesscoach #motivate #fitfam #fitnessmotivation #fitnesstips #crossfit #crossfitmom #crossfitfam #crossfitcoach #crossfitter #igfitness #igfitfam #igfitmoms #strongmom #strengthwithin #bodybuilding #lifestyle #ketocrossfitter #carnivoreketo

#quoteoftheday - - - - #fitness #functionalfitnesstraining #functionalfitness #fitnessinfluential #fitmom #fitnesscoach #motivate #fitfam #fitnessmotivation #fitnesstips #crossfit #crossfitmom #crossfitfam #crossfitcoach #crossfitter #igfitness #igfitfam #igfitmoms #strongmom #strengthwithin #bodybuilding #lifestyle #ketocrossfitter #carnivoreketo

Boy my shoulders!!! 😩While I am on vacation and traveling, I do make sure to set time to exercise my body and my heart. . . Ran 5 miles . . Rest 5 mins For time: -3 left arm push press (25#) -3 right arm push press -3 tuck jumps -6 left arm push press -6 right arm push press -6 tuck jumps Keep adding 3 reps until 18 then rest 5 mins then: -18 left arm push press -18 right arm push press -18 tuck jumps -15 left arm push press -15 right pus press -15 tuck jumps, keep decreasing by 3 and stop at 3 reps for each three movements. Loved this one!! #streetparking #teammiranda #ouchthathurt - - - #fitness #functionalfitnesstraining #functionalfitness #fitnessinfluential #fitmom #fitnesscoach #motivate #fitfam #fitnessmotivation #fitnesstips #crossfit #crossfitmom #crossfitfam #crossfitcoach #crossfitter #igfitness #igfitfam #igfitmoms #strongmom #strengthwithin #bodybuilding #lifestyle #ketocrossfitter #carnivoreketo

Another 5 miles in this morning. Running on some tired legs and ankles reminded me how long distance training is so challenging. More mental then anything. So I focused to increase my pace in time intervals and slow to moderate intervals to eliminate the boredom. It helps to run with a partner who is so much faster then you. 😁 it makes me push myself to his level. 🏃🏽‍♀️🏃🏻‍♂️ . . . . #halfmarathontraining #tiredlegs #fitness #functionalfitnesstraining #functionalfitness #fitnessinfluential #fitmom #fitnesscoach #motivate #fitfam #fitnessmotivation #fitnesstips #crossfit #crossfitmom #crossfitfam #crossfitcoach #crossfitter #igfitness #igfitfam #igfitmoms #strongmom #strengthwithin #bodybuilding #lifestyle #ketocrossfitter #carnivoreketo

Act as if what you do makes a difference. It does. -William James - - - This morning I realized I felt better during my training because I went heavy on my electrolytes. I forget training in this Floridian heat is different as to me training back home. This heat sucks the wind out of you. I increase my water intake but I didn’t increase my potassium and magnesium along with it. I felt a huge difference in the course of my run and in my strength. . . . Training 8/14/18 -ran 2 miles Strength: 6x3 Thrusters (building) I used Dumbbells and it was a game changer. I added 3 sets of 3 at heaviest weight. - Emom 9 -10 deadlifts -max out air squats (goal 20-25 reps each minute) #streetparking #teammiranda - 5x -3 shrugs -3 hang power cleans -10 good mornings -10/10 single leg curls -ran 2 miles (legs were like logs) #halfmarathontraining . . . . #fitness #functionalfitnesstraining #functionalfitness #fitnessinfluential #fitmom #fitnesscoach #motivate #fitfam #fitnessmotivation #fitnesstips #crossfit #crossfitmom #crossfitfam #crossfitcoach #crossfitter #igfitness #igfitfam #igfitmoms #strongmom #strengthwithin #bodybuilding #lifestyle #ketocrossfitter #carnivoreketo (at Southern Star Golf Course)

**PUT THE SOUND ON** You will be relaxed and you will want to try this the next time you are at a pool. . . Last night was a mother long night on NO SLEEP! I woke up several times sick to my stomach. I have no idea why I was feeling like this. Then I woken up again by another child who was just as sick but worse. Motherhood is a never ending task. So with that said, I skipped the gym to stay with her and see maybe I had some energy left to do something today. Whatever it would be I knew I was going to move slow. 🤷🏻‍♀️ I decided to hop in the pool and workout there. I say these exercises are great for balance, core strength, and velocity. The water adds in as a weight barrier. Holding you back as an example. Focus on driving your energy from your core. Breathing through these exercises are key!! 5 rounds with no rest in between: -20 water in knee tucks (I used two positions for your preferences) -10 water in step jumps ( sink your body as low into the water and slightly bend the knees to jump onto a step. Nothing higher then 16”. Use your arms as you would performing a box jump) -100 water in high knees ( each leg is one rep. Bring your knees high as you would out of the water. Use your arms as you would performing a sprint. Cup your hands to push the water and therefore increasing your strength through these moves. Spin or twirl around if you are limited in space) . . . Completed #streetparking but I didn’t move as fast as I wished I could. At least I did it!! . 14 mins AMRAP -7 v-ups -7 push ups -7 DB bent rows (25#) -7 push ups #teammiranda . . . 5 rounds of triplets: -20 alt DB bicep curls (25#) -40 double unders -10 dolphin scapular push ups. ( video on these next time) This week I am challenging myself to do 10 push ups every morning and every night. Who wants to join me this week with this challenge. - - - - - #fitness #functionalfitnesstraining #functionalfitness #fitnessinfluential #fitmom #fitnesscoach #motivate #fitfam #fitnessmotivation #fitnesstips #crossfit #crossfitmom #crossfitfam #crossfitcoach #crossfitter #igfitness #igfitfam #igfitmoms #strongmom #strengthwithin #bodybuilding #lifestyle #ketocrossfitter #carnivoreketo

#quoteoftheday - - - I never have been more appreciative on the failures I have done throughout my years of training. I’ve learned you have to be patient, consistent and to work on what works FOR ME!! My body type is not like every other. It’s different in many ways and although I wish I had certain things different, like stronger lungs for sprints and endurance, I can always push myself to never stop trying to be better in that area. . . . #fitness #functionalfitnesstraining #functionalfitness #fitnessinfluential #fitmom #fitnesscoach #motivate #fitfam #fitnessmotivation #fitnesstips #crossfit #crossfitmom #crossfitfam #crossfitcoach #crossfitter #igfitness #igfitfam #igfitmoms #strongmom #strengthwithin #bodybuilding #lifestyle #ketocrossfitter #carnivoreketo

#quoteoftheday - - - I never have been more appreciative on the failures I have done throughout my years of training. I’ve learned you have to be patient, consistent and to work on what works FOR ME!! My body type is not like every other. It’s different in many ways and although I wish I had certain things different, like stronger lungs for sprints and endurance, I can always push myself to never stop trying to be better in that area. . . . #fitness #functionalfitnesstraining #functionalfitness #fitnessinfluential #fitmom #fitnesscoach #motivate #fitfam #fitnessmotivation #fitnesstips #crossfit #crossfitmom #crossfitfam #crossfitcoach #crossfitter #igfitness #igfitfam #igfitmoms #strongmom #strengthwithin #bodybuilding #lifestyle #ketocrossfitter #carnivoreketo

#quoteoftheday - . . . REST DAY . . #fitness #functionalfitnesstraining #functionalfitness #fitnessinfluential #fitmom #fitnesscoach #motivate #fitfam #fitnessmotivation #fitnesstips #crossfit #crossfitmom #crossfitfam #crossfitcoach #crossfitter #igfitness #igfitfam #igfitmoms #strongmom #strengthwithin #bodybuilding #lifestyle #ketocrossfitter #carnivoreketo

In fitness, there are no short cuts. It involves immense discipline and hard work. -Mahesh Babu . . . Endurance training - 7 mile run with this #Ironman . . It was not easy. It was HOT! Exhausting! Legs felt heavy! I stopped several times but I kept pacing myself. . . . #halfmarathontraining #teammiranda #fitness #functionalfitnesstraining #functionalfitness #fitnessinfluential #fitmom #fitnesscoach #motivate #fitfam #fitnessmotivation #fitnesstips #crossfit #crossfitmom #crossfitfam #crossfitcoach #crossfitter #igfitness #igfitfam #igfitmoms #strongmom #strengthwithin #bodybuilding #lifestyle #ketocrossfitter #carnivoreketo

Not leaving anything behind this morning. Did some runs, strength training and cool down in the pool. Can I have this life everyday?!?! . . . 3 rounds for time: -400m run -15 DB Power cleans (25#) -400m run -15 DB Squats (25#) Rest 5 mins 3:00 mins max out DB Power cleans 3:00 mins max out DB squats 3:00 mins jump rope 3:00 plank squats - - - #fitness #functionalfitnesstraining #functionalfitness #fitnessinfluential #fitmom #fitnesscoach #motivate #fitfam #fitnessmotivation #fitnesstips #crossfit #crossfitmom #crossfitfam #crossfitcoach #crossfitter #igfitness #igfitfam #igfitmoms #strongmom #strengthwithin #bodybuilding #lifestyle #ketocrossfitter #carnivoreketo

Hey it’s FRIDAY!!! LETS START OUR WEEKEND WITH POSITIVITY. Aim to have fun and don’t let anything or anyone disappoint your day. . . Missing my #pulsefitnesswestwood ladies, clients and my #powerhousegymmahwah FX Crew. Here is a clip you can use to warm up. 🤣🤣 Can you do this dance? I dare you! 😁 . . . This video makes me want to move 💃🏻 . . . @lynner15 @lisaannpont @jillchisesi @jillian218 @sandw419 @maida_baez @hyem1 @mar.c.novo @luciacurls @nicmess1 . . . #fitness #functionalfitnesstraining #functionalfitness #fitnessinfluential #fitmom #fitnesscoach #motivate #fitfam #fitnessmotivation #fitnesstips #crossfit #crossfitmom #crossfitfam #crossfitcoach #crossfitter #igfitness #igfitfam #igfitmoms #strongmom #strengthwithin #bodybuilding #lifestyle #ketocrossfitter #carnivoreketo

I didn’t want to forget this guy working his tail off. He did a great job!! We both died this morning. @kampfire #teammiranda - - - #fitness #functionalfitnesstraining #functionalfitness #fitnessinfluential #fitmom #fitnesscoach #motivate #fitfam #fitnessmotivation #fitnesstips #crossfit #crossfitmom #crossfitfam #crossfitcoach #crossfitter #igfitness #igfitfam #igfitmoms #strongmom #strengthwithin #bodybuilding #lifestyle #ketocrossfitter #carnivoreketo

I’m frustrated this morning. This past year, I’ve learned I needed to make changes in my diet and training routine because of my hormone levels were completely off. My adrenals were screaming fatigue. My testosterone is empty and so much more. Then my shoulder gave me problems. Which still is. All this made me choose to change what is best for my lifestyle as a fitness professional yet also being a mother of three a that needs to stick around for a long time for them! My training had to be shorten, thought out wisely and my nutrition had to change dramatically. Now I’m battling this stupid head cold as I run with hubby. So much of me wants to give up. So much of me wants to really say “Fu’k it! . . But my other side of me says “NO”! I have been through worse. What’s a cold. “You have dealt with so much more, what’s a head cold? Why let go what you work so hard for and to show others you can do it. Just move and keep moving and see how far you can go”. And so I did. I joined hubbys 5 miler run. Came back to complete #streetparking WOD and jumped in a cold pool to help me cool down and recover. I did it. Now I can go on my day....👏🏼 5 rounds of -4:00 to complete: -40 double unders -20 v-ups -max out shoulder to overhead with dumbbells. (25#) Repeat after 4 mins for 4 more rounds. #teammiranda . . . . #fitness #functionalfitnesstraining #functionalfitness #fitnessinfluential #fitmom #fitnesscoach #motivate #fitfam #fitnessmotivation #fitnesstips #crossfit #crossfitmom #crossfitfam #crossfitcoach #crossfitter #igfitness #igfitfam #igfitmoms #strongmom #strengthwithin #bodybuilding #lifestyle #ketocrossfitter #carnivoreketo (at The Villages, Florida)