Strong & Fit by Iva

03/25/2026

UPDATED DATE
*****
Are you ready to feel stronger, more energized, and more in control of your health as you age?

Join me for a FREE talk at the Acworth Community Center on April 23rd at 6 PM, where we’ll break down simple, realistic strategies to support your metabolism and overall health.

In this session, you’ll learn how to:
• Build strength with effective, age-appropriate workouts
• Support your metabolism with balanced nutrition
• Create daily habits that actually fit your lifestyle

This is perfect for anyone who wants to feel stronger, improve energy, and build sustainable healthy routines without extremes or fad diets.

Register today with the QR code or in their website.

Let’s take that first step together!

03/25/2026

Are you ready to feel stronger, more energized, and more in control of your health as you age?

Join me for a FREE talk at the Acworth Community Center on April 23rd at 6 PM, where we’ll break down simple, realistic strategies to support your metabolism and overall health.

In this session, you’ll learn how to:
• Build strength with effective, age-appropriate workouts
• Support your metabolism with balanced nutrition
• Create daily habits that actually fit your lifestyle

This is perfect for anyone who wants to feel stronger, improve energy, and build sustainable healthy routines without extremes or fad diets.

Register today with the QR code or in their website.

Let’s take that first step together!

03/23/2026

Batch cooking is one of the simplest habits that can completely change your week. If you feel like you’re always “figuring out” what to eat… this is your solution.

I spent around 2 hours cooking different vegetables and proteins on the weekends or a day of the week to help me with lunch or family dinners and it has been a life changing because I don’t have to rush to start from scratch. Every week is different, some times I use the instant pot or slow cooker, and others I just seasoned it and cook it later in the week.

Why batch cooking works:
1. Saves time during busy days
2. Reduces stress and decision fatigue
3. Helps you stay consistent with your nutrition
4. Supports fat loss and muscle building
5. Keeps you away from last-minute unhealthy choices

The results:
More energy
Less bloating
Better digestion
Feeling in control of your routine

It’s not about perfection, it’s about being prepared

Start simple. Pick 1–2 proteins, veggies, and a carb source and build from there

➡️ Comment MEALS and I’ll send you my FREE 5-Day Recipe Guide to help you get started

03/19/2026

Are you curious about what is a Barre? Join me on Fridays for a fun and low impact workout that is perfect for all levels and combines strength training, ballet, Pilates and yoga movements.

In Barre, we focus on working the core that leads to a better balance and flexibility. It can improve posture, back and body strength, and decreased risk of injury. It builds lean muscle through small movements. combined with higher repetition.

You can register for the month or do the drop-in option. Can’t wait to see you in the next class ✨

03/16/2026

10 years ago I felt intimidated at the gym. I didn’t know what to do, I wasn’t consistent, and lifting heavier weights felt impossible.

Today at 48, strength training is one of the most important things I do for my health. Not just for how my body looks, but for my muscle, my bones, my energy, and longevity.

What made the difference was having structure and a program that supported my goals.

That is exactly why I created Strong in 8.

This 8-week program is designed for women who want to build muscle, lose body fat, and feel stronger with a clear plan and guidance.

If you’ve been wanting to get stronger but don’t know where to start, this program was created for you. The workouts can be done at home and at the gym.

Comment STRONG in 8 and I’ll send you the details.

03/13/2026

Hey friends! I’m sharing side-lying Mat Pilates exercises that target the obliques while also engaging the hips and deep core muscles.

This type of work teaches your body to stabilize and control movement, which is exactly what we want for a strong and functional core. You can even see me struggling with some of the exercises 😉

How to perform them
☑️ 8–16 reps for each exercise
☑️ Move slow with control and precision
☑️ Keep your waist lifted away from the mat
☑️ Engage your deep core and breathe steadily

When we train the obliques with intention, we support better posture, a stronger spine, and more balance in the body.

Add these exercises to your routine 2–3 times per week and notice how your core strength improves.

If you enjoy Pilates-style strength exercises, let me know in the comments or send me a message and I can share more routines like this.

03/09/2026

Last weekend I had a beautiful experience participating in the Centered retreat.

I went without knowing anyone, no even the yoga teachers (however I had a surprise when I got there and I already knew one person) no expectations, just an open heart and the possibilities of centered myself and immerse in the moment. I left with gratitude, happiness, peace that I thankful that I trust my intuition to do it. We had a many opportunities to open our hearts, meditate and practice yoga. All the women were amazing and sharing time with them made me realize how much we need to grow an invest in community and support✨✨

This year one of my focus is to explore my inner self, become more aware of my surroundings, present and get closer to God and the universe.

This retreat is the first step to get back to my roots and the reason I decided to start in the health and wellness journey.

Thanks and for all your guidance, encouragement and love. I know our paths are going to cross again 🙏🏼

03/06/2026

Feeling low on motivation and energy when working out is normal. We can’t rely on motivation. Identifying the season we are in and what might be affecting our energy levels is important.

Here are my five practical strategies:

1. Reconnecting with your why
2. Trying micro workouts of 10-20 minutes instead of long sessions
3. Doing lighter workouts like walks or yoga on tough days
4. Ditching the all or nothing mentality
5. Finding an accountability partner or community to support your fitness journey for life.

03/02/2026

02/25/2026

I share practical snack ideas that I bring with me when I’m busy and away from home. I discuss how many of my clients and other moms struggle with skipping meals due to their hectic schedules. I demonstrate portable options like protein smoothies in a cooler with ice packs, fresh fruits, rice cakes with peanut butter, natural protein bars like Larabars and RXBars, and electrolyte drinks. These food and cleaner snack options help keep energy up throughout the day and prevent dehydration, which can sometimes feel like hunger.

02/19/2026

Strong in 8 is my 8-week strength training and nutrition program designed for women who are ready to:

• Build muscle
• Lose body fat
• Feel confident in their body again
• Create consistency instead of starting over every Monday

This is for the woman who says, “I know what to do… I’m just not doing it.”

Inside the program you’ll:

✔ Follow a structured strength plan (gym OR home) that tells you exactly what to do
✔ Build a lifestyle you can maintain, not just survive for 8 weeks
✔ Reduce cravings and overeating with practical strategies that fit real life
✔ Hit your protein goal without overthinking every meal

No extremes. No cutting out everything you love.
Just smart training, balanced nutrition, and accountability.

You can workout at your own pace and time using my app and having my guidance.

If you’re interested, DM me the word STRONG
to book your FREE 30-minute Program Fit Call
or email iva@strongandfitbyiva.com

Let’s make sure this is the right fit for your goals.

02/17/2026

If you want sculpted shoulders and defined arms, this combo hits all the right angles.

➡️ 3 sets
➡️ 10–12 reps each exercise
➡️ Control the tempo. Own every rep.

Workout:
• Y Front Raise
• Single Arm Front Raise to Hold
• Close Grip Press
• Arnold Press
• Tricep Pulses
• Tricep Dip (use a chair or ottoman)
• Single Arm Overhead Tricep

Finisher AMRAP:
Shoulder Press to Tricep Kick (as many reps as possible with good form)

I’m demonstrating everything standing, but you can do these seated if that feels more supportive for you.

Very important:
Keep your core engaged and avoid arching your lower back. If you feel your ribs flaring or your low back taking over, reset. Slow down. Lighter weight with better control will always win.

Strong shoulders support better posture, stronger presses, and help protect your joints as we age, especially for us women over 40 who want to build muscle the smart way.

Save this workout for your next upper body day and let me know when you try it.

If you want structured strength training that builds muscle without beating up your body, send me “STRONG” and I’ll share how we can work together.