Join us for Pink Up the Pace!

Pink up the Pace “10” years STRONG!  In its 10th year, Pink Up the Pace is the largest 5K race in St. Augustine.

 

Pink Up The Pace 5K Walk/Run

October 6 @ 8:00AM

All Levels WELCOME!

Join the 10th annual Pink Up The Pace 5K Walk/Run! More than just a race! Come celebrate life with survivors, family, and friends while remembering those who lost the battle against breast cancer.

Pink Up The Pace raises money to assist under-insured and uninsured individuals navigate the financial challenges of early breast cancer detection and to educate the public on the importance of early detection and to provide support to survivors and their families.

 

Please visit the website for registration, packet pick up/expo and all race information.

 

https://runsignup.com/Race/FL/StAugustine/PinkUpThePace5kWalkRun?remMeAttempt=

0 comment

Boot Scootin’ BBQ

Who’s ready for the big Boot Scootin’ BBQ? #bsbbq2018 Investing in Kids – INK
Sept 29, 2018 St Augustine Rod and Gun Club
We had a blast last year… let’s do it AGAIN! $45 Early Bird Tickets are up.
So dust off our boots and get ready to scoot! This year #BSBBQ2018 is going to be BIGGER, BOLDER, and BETTER than ever!
Come on out to the BBQ proceeds goes to Investing in Kids – INK! YOU won’t want to miss it.
https://interland3.donorperfect.net/weblink/weblink.aspx?name=E247378&id=28

0 comment

Wall Chest Stretch | 30 sec per side

This stretch relieves tightness in the pecs (chest) and the subscapularis.
⦁ Stand with your right shoulder about a foot away from a wall.
⦁ Reach your right arm back behind you and place your hand on the wall so that it is in line with your shoulder.
⦁ Take a step closer to the wall to feel a stretch through your right shoulder and chest. Then, slightly rotate your chest outward to feel the stretch intensify.
⦁ Hold for 30 seconds, then switch sides.

Wall Chest Stretch good for Tight or Sore Muscles. It’s important to stretch our chest muscles such as the pectoralis muscles because when they are tight, they pull your shoulders inward.

0 comment

Did you eat before your workout?

Figuring out what works for YOUR body and what helps you reach your goals is a PERSONAL PROCESS. So, if you did not eat before and find yourself weak, lightheaded, or you are just going through the motion, it is likely a sign to get that pre-work snack before your next workout. If your energy level is waning during the workout or you want to call it quits, chances are that you should have eaten more – or differently- beforehand. For my strength training workouts I like having protein pre-lift. It helps the muscles jumpstart recovery after the workout. Hazelnut Coffee with a scoop of Elance’ Frappe Chocolate is my pre workout boost! Simple, I keep cold hazelnut coffee in refrigerator, so it is on hand all the time. Next, add 1 scoop of Elance’ Frappe Chocolate (Protein Powder) with a little Almond Chocolate Milk. Shake and go NO MIXER NEEDED!

0 comment

DUST OFF your BOOTS & GET READY TO SCOOT! 

Save the Date: Sept 29, 2018!

Who’s ready for the big Boot Scootin’ BBQ? #bsbbq2018 Investing in Kids – INK Date Sept 29, 2018 St Augustine Rod and Gun Club.
We had a blast last year… let’s do it AGAIN! $45 Early Bird Tickets are up.

So dust off our boots and get ready to scoot! This year #BSBBQ2018 is going to be BIGGER, BOLDER, and BETTER than ever! We are almost sold out of Early BIRD special priced tickets at $45. https://interland3.donorperfect.net/weblink/weblink.aspx?name=E247378&id=28

Come on out to the BBQ proceeds goes to Investing in Kids – INK! YOU won’t want to miss it.

0 comment

Who Can Benefit from 2 Day Real Women Lift Strength Training Sessions? Part 3

Bottom line ANYONE can benefit from a 2 Day Real Women Lift Strength Training Sessions. Do it consistently and you’ll be rewarded with a leaner, stronger and healthier body. There truly is no drawback to strength training!

 

Real Women Lift’s 2 Day a week Strength Training Session focuses on full-body workouts and compound movements, which engage multiple muscle groups at the same time, giving you more bang for your buck.

2018 Holidays Celebrated: Labor Day September 3 – Thanksgiving Days, Wednesday, November 21 thru Friday November 23

0 comment

Who Can Benefit from 2 Day Real Women Lift Strength Training Sessions? Part 2

 

Anyone wanting to Increase their bone mineral density. Strong bones mean you can prevent osteopenia, osteoporosis, and fractures.

 

A study [4] involving 37 elderly women (approximately 70 years-old) had them perform three strength training sessions per week for 16 weeks demonstrated an increase in bone mineral density and concluded that strength training can help prevent osteoporotic fractures.

 

If you’re a few decades away from 60 you may wonder how this applies to you. Simple: it’s easier to maintain bone density than to build it. So, engaging in progressive resistance training as young as possible ensures your bones will get, and stay, strong through your older years. You’re better off going into your 60s already strong and capable instead of vowing to do it once you get there.

 

Strong bones are important for long-term health. You’ll be less likely to experience fractures, which means you’ll have a lower chance of needing corrective surgery, and that means a lower chance of ending up in a nursing home or assisted living facility to recover.

 

 

 

Real Women Lift’s 2 Day a week Strength Training Session focuses on full-body workouts and compound movements, which engage multiple muscle groups at the same time, giving you more bang for your buck.

2018 Holidays Celebrated: Labor Day September 3 – Thanksgiving Days, Wednesday, November 21 thru Friday November 23

0 comment

Beaver Toyota’s Healthcare EXPO

 

 

The 1st Annual – Beaver Toyota Health, Wellness, & Fitness Expo – The health fair is coming to the dealership 2995 US Highway 1 South St Augustine, Florida on August 18, 2018 from 5-7:30pm

The Healthcare Expo is one of the most diverse health fairs pertaining to wellness, fitness, the mind, body, and spirit in St Johns and Flagler County! Currently 20 -30 vendors are participating. Flagler Hospital, Community Hospice and Palliative Care, Real Women Lift, Flagler Nutrition, and Phoenix Rises Acupuncture are just to name a few of the all star vendor showcase.

 

Find out new ways to attain soundness of mind and body, learn how to live longer, better, and happier, check out new ideas to improve your lifestyle and sense of well being. Learn the benefits of being healthy, being pain free or reducing your pain levels. Find out what’s new in alternative medicine, nutrition, organic foods, being GREEN and so much more!

 

Nick Reuther General Manager of Beaver Toyota, said, “Our healthcare expo is an extraordinary community event that represents a multi-dimensional, well-rounded view of health and wellness. The expo will have stations on various topics. As an interactive event, each attendee will have the opportunity to speak with vendors – experts in their fields at our dealership!”

 

The free community event will have live entertainment from The Grant Paxton Band and healthy snacks from Salt Life Food Shack of St Augustine.

 

Beaver Toyota is a proud partner to all participants for more information how you can become a partner or participate in the Healthcare expo please contact Davey Hartzel at Dhartzel@beavertoyota.com

 

0 comment

Who Can Benefit from 2 Day Real Women Lift Strength Training Sessions?

 

Real Women Lift 2 Day Strength Training Session is a designed to help women of ALL ages who want to gain all the benefits and take control of their body and make strength training a priority!

Real Women Lift 2 Day Strength Training Session Anyone who’s busy. For those who are truly limited on time, two days per week is usually a great solution.

 

Real Women Lift 2 Day Strength Training Session Anyone who’s active in other physical activities can benefit from strength training just two days per week. For people who participate in sports, running, or other physical activities, a two day per week routine can still allow them to get stronger without overdoing things.

 

Real Women Lift 2 Day Strength Training Session Anyone who’s under a lot of stress. If you’re in the middle of a huge project at work, studying for mid-terms, or there’s other real life stuff weighing you down, scale back your workouts. When you’re enduring a period of high stress, adding more frequent stress in the way of strength training workouts isn’t always a good idea. But instead of abandoning a fitness regimen all together, you would do well to scale your training back to two days per week.

 

Real Women Lift’s 2 Day a week Strength Training Session focuses on full-body workouts and compound movements, which engage multiple muscle groups at the same time, giving you more bang for your buck.

 

Real Women Lift 2 Day Strength Training Session some of the Benefits: Increased Motivation – Accelerated Results – Accountability – Private Studio – Emphasis on Proper Techniques – Decreased Risk Injury – Progressive Training – Always Challenging – Individualized Program Based on Your Needs – More fun!

2018 Holidays Celebrated: Labor Day September 3 – Thanksgiving Days, Wednesday, November 21 thru Friday November 23

0 comment

Nutrition is Important!

We have to talk about nutrition it is the most important aspect of fitness.  I am not fancy and I am not a perfectionist either. One of things I have learned throughout my many years in the fitness field.   YOU have to create a plan that you can follow every day for weeks, months and years. Create a SIMPLE EASY nutritional plan and stick to it. During my competition days my nutritional plan consisted of chicken, fish, protein powders and albacore tuna and occasional steak, fresh vegetables, fruits and complex carbs and I ate very little processed foods.   To this day I still follow the plan that I used in my competition days just tweaked not as structured. Do I like an occasional glass of Wine, yes? Do I like occasional homemade peach cobbler, yes.  Remember here the key word is occasional! Remain Consistent and remember it took you years to become what you are and it will take time to get somewhere.  Remember JOURNEY IS THE Reward!

 

Website: Realwomenlift@aol.com or Facebook me at Follow me Facebook https://www.facebook.com/Real-Women-Lift-LLC/

0 comment

1 2 3 4 28