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Personal Fitness Training

Join the Spring Calorie Challenge!

apphandJoin Victory’s Spring Calories Challenge! Burning more calories than you consume is the key to rapid weight loss!  How can you do this? Eat healthier (choose lower calorie, filling foods) Record your food choices to be sure you’re staying on track! Challenge yourself during workouts – increase your intensity, speed, or range of motion! It’s […]

6 Mistakes that Slow Down your Metabolism

coffeecupEATING A BAGEL FOR BREAKFAST: It’s important to eat in the morning to jumpstart your metabolism, but try adding around 20 grams of protein (ex. greek yogurt) to your first meal of the day.  It takes more energy to digest than carbohydrates, and promotes muscle mass! DRINKING DECAF: caffeinated coffee can increase your metabolism by […]

Fit Tip: SIT DOWN!

wallsitMonday Motivation: DO WALL SITS AFTER YOUR WORKOUT WHY? Add wall sits to the end of your workouts to strengthen your quads, hamstrings and glutes, while also improving your speed and endurance! HOW? Lean against a wall with your feet shoulder-width apart, then squat until your knees are bent at 45 degrees. Hold for 30 to […]

Rest Day = Results

WHAT IS A REST DAY? Some of us barely have enough motivation to get to the gym, but others are there 5+ days a week, highly determined to reach their goals.  We’re so proud of all workouts that you complete – but if you’ve been exercising hard all week, your body needs a day off. […]

Do You Have a Plan?

makeplanaskhelpHoliday Weight Loss Challenge: WHAT IS A “SMART” PLAN? At the start of the Holiday Weight Loss Challenge we make a plan for our workouts and meals because failure to plan is planning to fail!  Your goal is to create a SMART plan: Specific Measurable Attainable Realistic Trackable ASK FOR HELP WHEN YOU NEED IT Successful […]

November Newsletter

weightlosschallenge-logoYOU made Fitness on a Mission a success! Thank you for showing up, working out, and donating to Destiny Village and the Vineyard Food Pantry!  We could NOT have done it without you!   Black Friday Special: Members Only! The 1st 50 members to respond can renew their membership with a special 2 for 1 […]

Abdominals vs. Core

absandcoreMonday Motivation: WHAT’S THE DIFFERENCE? Your core includes the muscles from your shoulders to your hips, on the front and back sides of your body.  The abdominals are just one section of your core! WHY DOES IT MATTER? A strong core can help prevent or reduce back pain, improve athletic performance, and improve posture.  Plus, […]

30-20-10 Workouts

30-20-10logoMonday Motivation: TRY SOMETHING NEW! The 30-20-10 workout can be done with any form of cardio exercise!  It’s a form of interval training that boosts your metabolism, increases your speed, and burns fat!   Try a 30-20-10 Workout: Warm-up for 5 minutes Go easy for 30 seconds (low), faster for 20 seconds (medium), then fast as you […]

Quick Fix: Triceps

quickfix-TricepsLots of ladies want to work their upper arms, but Tricep Kickbacks are often done wrong.  Use these tips for kickback perfection: CHECK YOUR FORM – head/neck/back should be in neutral alignment with your elbows high and tight against your sides SLOW & STEADY – stop using momentum; it builds little to no strength and muscle tone […]

Roll Out the Kinks!

foamrollerMonday Motivation: Athletes and physical therapists use foam rollers to smooth, lengthen, and relax tired muscles. Rolling also increases blood circulation to boost recovery time and performance. Try rolling out the kinks after your next workout! READ MORE: 7 Ways to Use a Foam Roller 5 Common Rolling Mistakes Receive the Monday Motivation Tip Via […]
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