I vowed to rest today and just do yin yoga. Angela popped into my brain at 6:20 pm Hawaii time ... couldn't help myself and decided on one set of 15 squat jumps. Quads burning at rep 12 and just turned on the nitro for the last 3 reps. Thank you @Angela Arthur !!!😘💪🏽

Hey everyone!!! I'm sorry I haven't been around too much the last couple of days- I am on a mad hunt for employment, and also working on getting my coaching/training biz back up. Tomorrow and Saturday may be slow over here also as I have meetings etc.. but i will still check in a few times! I realllllly love coming on here and seeing your posts, so much.💜 As for todays workout - I did SIT and had some pretty cute workout partners - one of them on my head for half of it🤣 5 rounds, each lasted about 22-26 seconds, 3 mins rest in between. Now I am about to make a high protein pizza crust/pizza which i'm pretty sure i'll post here tomorrow...😁 Have a wonderful evening everyone and let me know below what you were up to today!💜

So, yesterday in my post about Monday's upcoming S.I.T. challenge, I mentioned that the formula for you to find your target heart rate to get to for the 30 second sprints is 220 − age × 0.85... This is the classic, old-school been used forever in gyms, and what I learned in personal training school years back.... Well, today i learned theres a new and updated version!!!! But first..... Why it’s still ok to use this formula above: 💪🏽Easy to remember 💪🏽Conservative enough for most people 💪🏽Still useful for general guidance BUT!!!! Today I learned why its actually not "ideal" for women over 35!!🤯 💪🏽It often overestimates max HR in women 💪🏽It doesn’t account well for hormonal shifts (perimeno/menopause) 💪🏽Can push some women a little too hard SOOOOOOOO.... 🧠Here is the More Accurate (Women 35 + Friendly) Formula 206 − age x 0.88 Apparently this one tends to: 💪🏽Better match how women’s hearts respond to effort 💪🏽Feel more realistic during SIT 💪🏽Reduce unnecessary stress load 🔍 Quick Comparison Example (I am age 48) 220 − 48 = 172 x 0.85 = 146 bpm 206 − 48 =158 x 0.88 = 139 bpm The Difference is only 7 bpm, not huge — but will be meaningful over time. So either formula you choose is ok - but I know which one i'm choosing!! ✨ Important Reminder before we start next week!!!!!! S.I.T. is meant to be short and intentional, not exhausting. Always: ✅Make sure you are cleared by a doctor before you do something that will push your heart like this will! ✅Take full recovery between rounds (aka let your heart rate completely come down between sprints) ✅Stop if you feel dizzy, lightheaded, or unwell ✅Modify impact as needed ✅Rest extra on high-stress or low-sleep days This challenge is about working with your body, not pushing through it 💜 Stay tuned for more each day leading up for rules, prep etc!! SO very excited to see you there!

OK, so here’s my before and after… I technically started my diet and exercise on January 2 and on January 12 I started the ‘sit’ challenge in addition! Today will be my last sit workout as I’m heading to Mexico tomorrow and so my diet/exercise routine will be drastically changed, lol!! *I will note that weight loss was never really a part of my goal, I was definitely more into just toning and internal health!*

Today was my day 2 for S.i.T. Training this week! (My other 3 days are full body lifting ) I managed to do 6 rounds today, some for the full 30 Seconds and some only 20 something! I decided to switch things up and try a few moves to rotate between. It felt so good to get it done!✅ Next week I am going to up my sprint training to 3 days/week for the rest of the challenge because I want to cut now! 💪🏽 Post your pics, vids , food or thoughts below!! Let’s make this today’s thread !💜 I know a lot of you rest on weekends, so....if so - enjoy, have a wonderful relaxing weekend and see you Monday!😍