GET STARTED
GET STARTED
GET STARTED

The Heart of the Gym

A Photo is Worth a Thousand Words….

This photo was posted by DEUCE Gym sometime in the last two weeks. I think I’ve even shared it on the BirthFIT Facebook page. Yet, I still want to reiterate the magnitude of it.


Let’s start at the far left in the purple jacket. That is Vera. She comes to at least half of the classes that her mother attends and sits quietly and watches every move that everyone makes. Tina, Vera’s mother, is the woman with blue Inov8’s on and the killer tan. Outside of the gym, Tina is the owner of a salon called EcoHeads. Tina has made a conscious effort to make decisions that will positively impact her family, and this is one of them. Vera may be young, but she is mighty and can already do a strict pull-up on her own.


Moving to the far right, where the woman’s body almost did not make the photo. This is Grace Russak. Her daughter is, Emily, the woman standing dead center in the photo. Grace had a knee replacement surgery earlier this year and has since joined the gym. Emily is a new coach at DEUCE Gym and avid member of our community. I guarantee Emily would not be where she is today without a driven and motivated mother. Age is just a number as Grace demonstrates. Grace shows up consistently and does her workout without any complaints. Ever. She is coachable and a team player. I see the same characteristics in Emily.


This photo speaks volumes. It shows four different generations of beautiful, strong, confident women. This photo shows women that are eager to learn and even more motivated to make this world a better place. The photo shows the heart of DEUCE Gym. I hope every gym has REAL WOMEN (like these four) that show up and do work!


WORKOUT

3 x 400m Run

-Rest as needed-


Strict Press aka Shoulder Press

5 x 5 x 5 (Warm up so that these are working sets.)

-Rest as needed-

3 Rounds

10 Push ups

15 Front Squats


MODIFICATIONS
  • The run can be substituted for 500m Row, but three efforts as well.
  • Strict press should be working sets. So, warm up appropriately and then try to make each set as close in weight as possible but also increasing weight a bit if you can.
  • Remember the strict press involves no legs. Keep the whole foot on the ground and no dip.
  • Push ups can be on plates or boxes or even the wall. Push ups can also be on rings if you have practiced that skill before.
  • Front squats can be taken from the rack or the floor via a clean. The weight should be something that you can do all 15 unbroken on the first round.

Get Started

Effective programs for both MIND ⊕ BODY

This is a general strength and conditioning program for women in all seasons and cycles of life. You receive four workouts each week with options for those with limited equipment and variations on movements.

Start moving and training with your cycle ❤︎

Slow is Fast when you heal your core and pelvic floor from the inside out by starting with breath work, natural movement patterns, and continue to progressively build upon a solid foundation. The number one referral for doctors and midwives.

Are you open to conception? Join us in B! Community training. A general strength and conditioning for women that train while honoring their menstrual cycle. Everyone is in a different part of their journey, we support you where you are.

Do Pregnancy Different, when you connect with your body daily through a safe, effective prenatal training program for all levels and all fitness backgrounds that includes core and pelvic floor prehab, mobility, strength, and conditioning.

0 Comments
Add Comment

BIRTHFIT Consultation

with Coach Leah

Are you ready to explore your fears, desires, and values around birth? Inside this consult, you will discover new avenues to cultivate during your pregnancy or immediate postpartum period. Our team will offer specific strategies to enhance each of your four pillars as well as some intangible guidance. After your call, you will receive an outline of what was discussed so that you may start practicing and be in action around your desires and values.

Join the B! Newsletter

Never miss offers, news or tips that we ONLY share via Email!

Required field!
Required field!

Stay connected @birthfit

Become a part of our movement #birthfit #B!community

WEBSITE ACCESSIBILITY:
It is our goal to ensure that persons with disabilities have a full and equal opportunity to benefit from the goods and services offered through the Website. If you are having trouble accessing the website or using any of its features, please email us at EMAIL for assistance. We will be happy to provide you with the information or transaction you seek through an alternate communication method.
© COPYRIGHT 2021-2023 BIRTHFIT. ALL RIGHTS RESERVED.
Your cart is empty Continue
Shopping Cart
Subtotal:
Discount 
Discount 
View Details
- +
Sold Out