Integrity1 Fitness

Take advantage of this lockdown by building up good habits , and creating goals for yourself. I can help you establish a good routine of eating better, preparing healthy meals and snacks , and resistance training. Come out of this lockdown prepared and confident that you can manage a healthier lifestyle. #strengthtraining #healthylifestyle #healthyhabits #agewell #itsalifestyle

#strengthtraining #healthyaging #liftthoseweights

Testimonial for my online training program: What I like most about online training is the flexibility it affords me, I work at my own pace with my own personal strengths taken into consideration. Online training works for me because it’s convenient working out at home, around my busy schedule with my kids.... Online training has helped me gain strength, lose weight, and have more energy. I started online training to rebuild healthier habits for me. @prangikosporcelli #itrainonline #strengthtraining #fitwomen #womensfitness #buildingstrength #lifestyle

#wellnesswednesday #findyourbalance

NEAT: Non-Exercise Activity Thermogenesis (walking, house cleaning, grocery shopping) In inactive individuals NEAT can be significant component to physical activity. For example, a 3 x a week workout will not overcome a sedentary lifestyle or counteract it. NEAT is a lifestyle factor , it is an important addition to moderate workouts and calories . With weight loss, metabolism goes down (move less). It could be offset by keeping activity levels high like NEAT.... By increasing NEAT, resistance training, and a moderate caloric deficit, will help prevent your metabolism from decreasing. Resistance exercise= Greater fat loss + increase muscle, + strong immune system +fast metabolism . #strengthtraining #dailysteps #keepmoving #nonexerciseactivitythermogenesis

#mindbodystrength

Great way to rejoined and connect with positive minded women! 15 spots available! Hope to see you there! DM me for tickets!

5 spots available. Experience a full body strength workout

5 spots available. Experience a full body strength workout.

5 Spots available. Come sample a full body routine and feel motivated to get strong and healthy!

Great lower body exercise. Use body weight or add dumbbells to make it more challenging. #buildmuscleandstrength #silverhairedwithmuscle #strongimmunesystem #strongandfitatanyage

Chocolate chip banana oat muffins. #mealprepsundays

Body weight circuit: Great for endurance and conditioning Do 2-3 rounds Body weight squats 15 reps ... Push ups 8-12 reps (modify on knees etc) Reverse lunges 15 reps Jump squats 8-12 Step ups 15 reps (doesn’t have to be as high, you can use a sturdy stool , your stairs etc) Lunge jumps 6-10 reps

Quick shrimp stir fry. #shiratakinoodles #lowcalorienoodles #healthy #protein #eatformuscle

Shrimp and veggie stir fry. Healthier coconut sauce instead of soy. Less sodium too.

It’s not by the gray of the hair that one knows the age of the heart. Edward G. Bulwer-Lytton #silversistersstrong #greyhairdontcare #silverhairedwithmuscle

Feeling healthy and strong is what I truly believe comes first in your journey to better health. Consistency in implementing a resistance training program and good sustainable nutrition will promote a stronger connection to body and mind health. #wholistichealth #customprograms #mindbodyconnection

Getting ready to help women get stronger.#strengthtraining #empoweringwomen #healthybodyhealthymind

Challenge accepted. prangikosporcelli

#muscle #strength #health

Greek meets Middle Eastern chicken stew. Cumin, cinnamon, cloves, paprika, and garam masala.#spices #tastyfood #foodisthymedicine

Self-Esteem by Virginia Satir I AM ME In all the world, there is no one else exactly like me Everything that comes out of me is authentically me... Because I alone chose it I own everything about me My body, my feelings, my mouth, my voice, all my actions, Whether they be to others or to myself I own my fanatasies, My dreams, my hopes, my fears I own all my triumphs and Successes, all my failures and mistakes Because I own all of Me, I can become intimately acquainted with me by so doing I can love me and be friendly with me in all my parts I know There are aspects about myself that puzzle me, and other Aspects that I do not know but as long as I am Friendly and loving to myself, I can courageously And hopefully look for solutions to the puzzles And for ways to find out more about me However I Look and sound, whatever I say and do, and whatever I think and feel at a given moment in time is authentically Me If later some parts of how I looked, sounded, thought And felt turn out to be unfitting, I can discard that which is Unfitting, keep the rest, and invent something new for that Which I discarded I can see, hear, feel, think, say, and do I have the tools to survive, to be close to others, to be Productive to make sense and order out of the world of People and things outside of me I own me, and therefore I can engineer me I am me and I AM OKAY See more

Can’t wait to enjoy with my Frappe.

Happy Fathers Day.

#blackouttuesday

#blacklivesmatter #blackoutday2020

Sunday: my rest and recovery day. This is my day to meal prep, and to do some low level activity, such as walking or bike riding with the family. It’s a day to mentally prepare for the upcoming week. This is my self care. What do you do for self care? #familytime #selfcare #preparingfortheweek

#Saturdaybrunch #pancakepuffs

If your goal is fat loss only, you need to be in a caloric deficit. If you want to look toned , which really means build muscle, you must resistance train by lifting weights. Doing both is ideal. It’s simple. No magic diet, pill or excessive cardio. Build strength, eat more protein, lots of whole unprocessed foods, and be very patient. #strengthtraining #nodiet #healthynutrition #buildmuscle

Monday morning hip thrusts. Took me many months to get to this weight. Lifting moderate to heavy weights will not make you bulky ladies. It will make you strong, lean and confident. Many of my clients have gained strength both physically and mentally from picking up the iron.

Workout done . #coffee #trainingclients #zoomsession

Barbell back squats always challenge me and make me feel strong. The squat movement is very important in improving your strength, mobility, and endurance. You can squat in many ways, using a barbell, dumbbells, bands, or body weight. Most important is to master the movement properly before adding any additional load. #strength #womenliftingweights

#sunshine #warmweather

Health tip of the day 1. Eat slowly 2. Eat until you’re 80% full 3. Resistance Train 4. Go for walks outside ... 5. Get a good nights sleep 6. Practice Gratitude See more