Iron Aphrodite

12/26/2023

Merry Christmas everyone! Stay safe! 🎄🎄🎄

11/23/2023

Happy Thanksgiving everyone, I hope you all have a wonderful day and make some great new memories. Also, I think it’s pretty cool how right now, millions of people are all gathering with their families at the same time. Stay safe, I love you guys!

11/06/2023

TAKING NEW CLIENTS IN THE PRESCOTT, AZ AREA! 💪😃🎉

We all aspire to eat healthily, lose weight, and exercise regularly, but let's face it, the journey can be a bumpy one. The abundance of conflicting advice, coupled with a hectic schedule, and feeling like you’re doing it alone, can quickly diminish motivation. But don't worry, your fitness guru is here to help!

With my guidance, we'll identify the best times to exercise and I'll provide the encouragement you need to push through those challenging moments. You won’t be alone in this journey and the rewards are immense.

My expertise will help you overcome obstacles and achieve your goals. Message me today so we can get started revealing a new, stronger, more confident you! I look forward to working with you!

Initial 45-min consultation FREE! Let's chat and see if we're a good fit!

06/30/2023

AUTO-DRAFT

Hello and welcome to my almost website! Iron Aphrodite is currently working out to become her best version to help you become your best version.

05/24/2023

Hello, hello! Today’s tip covers combating plateaus. The plateaus happen when your body gets used to the exercise demands you are putting on it, so it becomes more efficient at performing that task.

As this happens, you may continue to eat your regular daily intake. If you burn the same amount of calories as the ones that you consume, you may see your weight plateau as you are not in a deficit which would lead to weight loss.

To get back on track, one of the things you can do is increase the intensity of your workouts. This as it forces your body to work harder and increase the amount of energy used, which in turn, will burn more calories. It would also be beneficial to track your calories as you get back on track if you are not already doing so.

By tracking your calories, you can see if you are eating too much, too little, or just enough to break even. If you start to burn fewer calories than you consume, you may experience weight gain. Whereas, if you consume fewer calories than you burn, your weight will likely decrease.

I know this post is getting up late, and I hope you all have a wonderful evening! Bye! 😃😃😃

05/17/2023

Hello everybody! Today’s trainer tip is about free weights versus machines. While both are good for strengthening your muscles, free weights tend to give you more bang for your buck. Free weights engage more of your stabilizer muscles and your core muscles than your fixed machine will.

At the same time, a fixed machine is good for isolating specific muscles, as those stabilizer muscles aren’t being activated as much. For example, if you want to isolate your quads but don’t want to do a squat, you could use the leg extension machine, which focuses more on your quads than your hamstrings, hip flexors, and quads like a squat will.

Machines can also be very helpful for beginners who may be intimidated by the free weight section of the gym. This will help them understand how an exercise is supposed to feel so when they do move onto the free weight section, they will have a better idea of how to approach some exercises and, in turn, more confidence to do so.

I know the free weight section can be intimidating for some people, especially beginners and, hell, even seasoned gym people. But the thing is, when people are at the gym working out, they’re typically more absorbed in what they are doing to really notice you or pay attention to you the way you think they may be. For the most part, everyone is in their own little world. 🌎🙂

If you’re curious about starting in the free weight section but doing a whole workout in that area seems a bit much, start with doing one or two exercises that utilize the weights in that section. That way, you can ease yourself into that gym area by spending a little more time there each time you go back to work out. Soon enough, you’ll be doing most of your lifting in the free weight section before you even realize it.

Have a great day!! 😀😀😀

05/03/2023

Hello, hello! Today’s fitness tip covers how to breathe during your exercises. The goal is to exhale during the exertion portion of the exercise. So an example would be doing a biceps curl. You would exhale as you are lifting the weight and inhale as you are lowering the weight.

For a push-up, you would inhale as you lower yourself to the ground and exhale (or think of it as blowing yourself away from the ground) back up to that starting position. If you are doing squats, you will inhale as you lower yourself and exhale as you push yourself back up.

Breathing correctly is very important during exercise as it ensures that your body is getting the proper amount of oxygen it needs to move through your routine as smoothly as possible. Please note that breathing techniques for certain exercises like your deadlifts and even some types of squats will be different, but that’s a topic for another day. 😀

Have a terrific Tuesday!
☀️☀️☀️☀️💪💪

04/18/2023

Today’s trainer tip covers two types of stretching, which are dynamic and static.

Dynamic stretches are stretches that involve movement throughout the range of motion of a joint, like leg swings, arm circles, and rotating your torso from side to side.

Static stretches are ones where you are holding a stretch for a predetermined amount of time, usually between 30-45 seconds, to get the maximal benefit from that stretch.

Static stretches are better at the end of your workout because your muscles will be warmed up from that increased blood flow from your workout. If you do static stretches before your workout with ‘cold’ muscles, you run the risk of potentially injuring yourself or even decreasing the effectiveness of your overall workout.

This is why dynamic stretches are recommended before your workout as a warmup. You can also do some light cardio, like walking, as a form of dynamic stretching; for both types of stretching, aim for 5 to 10 minutes. Have a great day!

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04/17/2023

I’m so excited that I’m able to do cardio again! Starting with walking first, of course. Then I will slowly incorporate walk/run intervals to see how my foot does with that and gauge accordingly. 😃🤞

I have nine 5Ks lined up that I would like to complete, and I would like to get started on those this year. Big goals! 🚶‍♀️ 🏃‍♀️

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04/16/2023

It’s warming up, and it’s a beautiful day to get out for a nice walk😃☀️

There are many benefits to walking; these are just a handful of them. It’s low-impact and a great way to start or end the day.

Benefits of walking include:

Reducing symptoms of stress, anxiety, and depression 🧘‍♀️

Helps maintain or lose weight

Heart ❤️ friendly!: decreases blood pressure, helps regulate blood sugar, and reduces your risk of developing heart disease

Boost your immune system 🥊

Strengthen your

bones 🦴

Increase energy levels and boost digestion

Get walking! 🚶‍♀️❤️😊☀️

1 likes, 0 comments - Iron Aphrodite (IA) () on Instagram: "It’s warming up, and it’s a beautiful day to get out for a nice walk😃☀️ There are man..."

04/15/2023

Hello everybody! As some of you may know, I did have a second surgery on my foot back in February, so my doctor has finally cleared me to resume leg exercises. That is, as long as I am careful! 😊

Since I am in recovery from that, you will see me wobbling around a bit, as it is my first time re-introducing this exercise into my routine. Also, the video has been sped up in parts, so it’s not me just blasting through them that quickly ha ha ha!

Here I demonstrate how to do single-leg heel raises with traditional heel raises, shown briefly at the end.

This is a good one to challenge your balance, as well as isolating one leg at a time. As you can see, the balance on my right is pretty bad now compared to my left foot.

Some people have one side that their balance may be better on compared to the other for numerous reasons. That could be because the other side suffered an injury, is weaker overall, or may be the non-dominant side.

What I like to do with these is keep a chair handy or stand near a wall; that way, if you lose your balance, you can use that for support. This comes in particularly useful when you’re first getting used to the exercise and it helps you feel more confident in the movement.

Aim for 3-4 sets with 10 to 12 reps. 🦵

As you progress on the exercise, you can incorporate something like a dumbbell to provide a fresh challenge and keep those muscles working. Have a great day!

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03/28/2023

Hello, hello! 👋 Today was back day so I thought I would grab a few videos and show you some of what I like to include in my routines.

This includes:

✅Assisted pull-ups (I can’t do regular pull-ups yet, but I’m getting closer)

✅Landmine T-bar rows

✅Farmer carries (which are good for more than just back)

✅Weighted back extensions.

✅Low cable row.

✅Weighted Superman Y to W.

Additional exercises included a bent over row with a curl bar, and a high cable row. Hope you all have a wonderful day!! 😃

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03/27/2023

Back and maybe some shoulders today.

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03/26/2023

Let’s welcome the Terra Glide to the fitness equipment family!

A Terra Glide is a different type of balance trainer. It’s similar to a Bosu with the rounded, half-dome, unstable surface. Unlike the Bosu, though, it has retractable wheels and pop-out handles that allow it to be used for various exercises.

This is just a round-up of a few exercises I tried out in my first run through with it. So far, I really like it! I can’t wait to use it more, and I cannot wait until I get out of this boot so I can do lower body work! 😃😃

Sidenote: do not follow my example in the resistance band portion by doing it in a boot. Ideally, you’ll be in regular shoes for this. I did it because I am apparently a glutton for punishment. 🤷‍♀️

03/24/2023

Fit Fact Friday roundup!

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03/16/2023

Daily ginger shots are a love hate relationship I have at the moment. It is an acquired taste for sure! 😜 apologies for the music but I’m rockin out at the moment.

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03/14/2023

Hello, hello! Today’s Trainer Tip covers engaging your core muscles (abdominals, diaphragm, pelvic floor muscles, and your erector spinae, which is located in your back).

Engaging your core while doing certain exercises, like planks, push-ups, or any motion that requires your core to be stable, is very important. This is different than sucking it in, and in this video, I show you that difference so you can work on engaging your core correctly and increasing your core strength.

Next time you are working on your abs or are doing chores, practice doing this to get used to that feeling. The more you practice, the more natural the movement will become and in time, it will become second nature and will benefit you in many ways.

Have a wonderful day everyone!! 😃😃💪🏋🏽‍♀️

P.S. I am still recovering from foot surgery hence the mismatched shoes and socks. I can’t quite put my right foot into a regular shoe yet so that’s why that’s the way it is ha ha!

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03/11/2023

Today’s video shows you how to do a single-leg high knee. This is a great exercise for strengthening up your quads, as well as your hamstrings. If you would like to increase the challenge of this exercise, you can put a resistance band around your thighs. Use that as you are performing the exercise to give yourself a little bit more of a challenge. Have a great day!

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