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FitFab50.Lea.J

Tips and strategies for weight loss, fat loss, nutrition, fitness and wellness after age 40.

22/08/2025

Stuck with OTF for the long haul! Orangetheory Fitness really is the best!!

14/10/2024

In honor of my favorite rower #10 consider a $10 donation for the upcoming rowathon. This will equal 2 minutes. I can usually row between 400 and 500+m in two minutes.
https://www.spotfund.com/story/2141a193-085e-43a1-beaf-23cce194f635

14/09/2024

Happy 7th Anniversary Orangetheory Fitness Fort Mill!! 🧡🧡🧡 I've been a member since day 1! Thank you OTFFM for helping me make a great investment in health.
Stats:
1443 classes
744,400 calories burned
33,851 Splat Points
1998 treadmill miles
157,161 treadmill elevation
496 m and 68,888 watts rowed (since tracking started a few years ago)
23,903 minutes in the ORANGE zone!
No weight room tracking but I'm lifting heavier than I thought possible.

Maximum heartrate = 189, which makes me 31 in Fitness years 😀

I've been to studios while traveling including Myrtle Beach, Greenville, SC, Atlanta, GA and Dallas, TX.

I've been going to OTFFM twice as long as I was in college.

I've made lots of friends and learned so much about health and wellness.

If I can do this, anyone can! 🧡🧡🧡

27/05/2024

Remembering those that gave the ultimate sacrifice today. Freedom isn't free.

13/03/2023

I'm currently reading Atomic Habits. This is a great reminder.
What habits will you start this week? What habits will you break?

15/02/2023

I hope you enjoy my 10-minute BOSU workout. You can also do all of these exercises without a BOSU. This short workout includes cardio, arms, legs, abs, balance and strength.
Bookmark this page and share with friends!

Set your timer to 1 minute for each exercise, and let’s get started
BOSU Mountain climbers - drive your knees to your chest and keep a straight line from your shoulders to your toes (keep your butt down).
BOSU Hip bridge pullovers - support your head and kneck on the BOSU, lift and squeeze your butt, and keep your arms straight as you pull weight from over your head to above your chest.
BOSU Balance Deadlift (30 seconds for each leg) - With the BOSU upside down, place your foot in the center and carefully lift your knee to your chest, then straighten out your leg behind you. Keep your hips perpendicular to the floor and feel those stabilizer muscles WORK!
BOSU Burpees - Get your heart rate up! If the jump back is too much, you can step each leg back one at a time. For more of a challenge, add a push-up!
BOSU Side Plank Dips (30 seconds on each side) - place your elbow right in the center of the BOSU. Dip your hips to the floor and back up in a full side plank. Modify by bending the bottom leg for a kickstand if needed. Lift your non-supporting hand straight above for an extra challenge.
BOSU Split Squat - (30 seconds on each side) - Place your toe on the center of the BOSU and ensure your front leg is far enough out that your knee doesn’t go over your toe at the bottom of the squat. Hold dumbbells for a little extra challenge.
BOSU HopOvers - Make sure to place your foot in the center of the BOSU and land in a half-squat before hopping back to the other side.
BOSU Knee Tucks - Balance on the top of the BOSU and draw your knees to your chest and extend your legs out straight.
BOSU Superman - Great for your lower back! Laying with your stomach on the center of the BOSU, lift your hands and feet simultaneously, then lower back down.
Even with transitions, you should be able to complete these nine exercises in 10 minutes or less. For more of a workout, if you have time, complete 2-3 sets of the exercises in either groups of 3 (1-3, 4-6, 7-9) or the entire block 2-3 times.

What’s your favorite BOSU exercise?

06/02/2023

Do you ever get stuck in analysis paralysis?

Sometimes you just have to make the first move and the next will naturally come.

03/02/2023

National Wear Red Day! There are a couple things I do to take care of my heart.
Get my movement in early and take my vitamins.

31/01/2023

Don’t modify your goals and dreams, magnify and apply your skills.

09/01/2023

Change and growth is hard and often painful but it’s so worth the investment of time, energy and effort to become the person you were created to be and to fulfill your potential.

Become the person you admire.

04/01/2023

1. Start with a positive outlook: Attitude is everything when it comes to workouts. Remind yourself why you’re working out, and focus on the positive.

2. Find a workout buddy: Working out with friends or family can be a great way to stay motivated.

3. Mix it up: Don’t get stuck in a rut. Try different activities and exercises to keep things fresh and exciting.

4. Set realistic goals: Set achievable goals that you can measure. This will help you track your progress and stay motivated.

5. Celebrate your successes: Reward yourself for achieving your goals, no matter how small they may be.

6. Visualize success: Visualize the body and lifestyle you want, and focus on that when you’re working out.

03/01/2023

Taking action leads to freedom from fears and doubts while building your faith and helping you achieve your goals and dreams.
This is the time to take action!!

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