RVA Fitness

Online lifestyle, transformation, and prep coaching

05/29/2025

🍷🍗 Happy National Coq Au Vin Day! Today, we honor the rich, savory French dish made with chicken slowly braised in wine, herbs, and love. A timeless classic worth savoring—bon appétit! 🇫🇷

06/13/2024

🌞 Ready to rock that summer body? 🌞

Check out our top nutrition tips to help you shed those extra pounds and feel your best! 🍉🍊🥑

Hydrate Like a Pro: Water is your best friend! Drink plenty of it to keep your metabolism running and to help you feel full.

Color Your Plate: Fill your meals with colorful fruits and veggies. They're packed with nutrients and low in calories!

Protein Power: Don't forget your protein! It keeps you full and helps build lean muscle. Think chicken, fish, tofu, and legumes.

Healthy Fats: Avocado, nuts, and olive oil are great for keeping you satisfied and supporting overall health.

Stay Active: Pair your nutrition with regular workouts to see amazing results.

Let's make this summer the fittest one yet! 💪🌴

06/03/2024

Men's Mental Health Awareness Month

Gentlemen, it's time to prioritize YOU! 🧠💪 Here are some essential self-care tips to help you recharge and maintain your mental well-being:

🏃‍♂️ Go for a run or work out regularly.
💆‍♂️ Get a massage once in a while.
🌳 Spend more time outside enjoying nature.
🧘‍♂️ Try yoga or meditation in the morning.
🌴 Plan a vacation for yourself.
😴 Get enough sleep each night.
📚 Read a new book for pleasure.
✂️ Try out new hairstyles.

Taking care of your mental health is just as important as physical health. Let's break the stigma and make self-care a priority! 🌟

Visit http://www.rva-fitness.com for more tips and support.

05/30/2024

🌟 Transformation Thursday! 🌟

Meet our incredible client, Clarissa. Her journey from June 2023 to April 2024 is nothing short of inspiring. Despite facing a cancer diagnosis and welcoming her third child, Clarissa has shown us what true strength and determination look like. 💪

Through every challenge, she remained committed to her fitness goals and her journey at RVA Fitness. Her transformation is a testament to her resilience, dedication, and the power of a supportive community.

Join us in celebrating Clarissa's amazing progress and unwavering spirit! 🎉

05/08/2024

Ready to jump into or get on stage sometime?

It's time to commit to your , , and . Consistency is key in this journey, so make sure you have a solid plan in place. Focus on progressive overload in your , dial in your nutrition for optimal fueling and recovery, and prepare mentally for the challenges ahead.

Remember, the stage may be the goal, but the real transformation happens during the process.

Stay disciplined and determined - if you're ready shoot us a DM to find out about our services.

05/08/2024

The power of the clean bulk. is packing on mass the right way. With a cut soon to follow for a cruise, the bulk is going perfectly to plan. Can wait to see how the cut looks and then off to build more for a 2025 show.

05/05/2024

Ah, stand-up paddleboarding (SUP), the art of standing tall, paddle in hand, while gliding gracefully across water. It’s not just for show or those perfect summer Instagram posts—it’s a powerhouse activity for both fitness and cardio. And let's face it, it's also your chance to pretend you're walking on water without any of those pesky miracles!

1. Core Strength: Unleashing the Power of Your Middle
2. Cardiovascular Fitness: Paddle Your Way to a Stronger Heart
3. Upper Body Conditioning: Who Needs the Gym?
4. Leg Workout: More Than Just Standing Around
5. Mental Health: Paddle Your Worries Away
6. Adventure and Fun: Because Laughing Burns Calories Too

If you want the full read on the benefits of SUP, go check out the blog post on our website.

https://rva-fitness.com/paddleboard/

05/05/2024

🎉 Weekend Warriors, Assemble! 🎉

It's the weekend, and we know what that means: time to relax... and dodge those workout plans! 😅 But not so fast! Before you trade your sneakers for slippers, let's bust those excuses with some RVA Fitness motivation!

"But it's my rest day!" - Sure, rest is crucial, but if you've been "resting" Monday through Friday, it might be time to redefine "rest"! 😜

"I'll start Monday." - Heard that one before? Why wait when you can be the person on Monday who's already ahead of their fitness game?

"It's family time." - Exercise can be family time! How about a family hike or a quick workout challenge at home? Winner gets to choose movie night snacks!

Let's turn those weekend excuses into weekend victories! Your future self will thank you for not taking the day off. 💪

$bodybuilding

05/05/2024

With just a little under 11 weeks until the Tokyo Joe's Colorado State Championship, is starting to get that back dialed in. Can’t wait to see what we’ve built over these past few months. Now prep starts to get fun.

04/27/2024

Talk about some changes!! .horse started working with me in December of 2023. He was sitting around 285 # fluctuating up to 290-292 #. Our goal was to be show ready for a late June show.

Currently Phi'lip is down 40+ pounds and is still losing between 1-4 # per week. We are still moving in the right direction and think we will make the show date. Still have a lot of work to do but Phi'lip is continuously checking the boxes and pushing himself to the max.

I could not ask for better results or a client that follows the plan better.

03/10/2024

I'm not a fan of when coaches preach "there's no excuse!" outside of prep because the truth is, life happens and that's okay. However, Clarissa may be the athlete that changes my mind on this.

Clarissa has 3 young kids, gave birth a little less than a year ago, is still breastfeeding, has not gotten her menstrual cycle back yet (which is normal for her, as his is her 3rd child,) she has thyroid cancer AND she's still chasing her goals (and yes, she has an entire medical team who is aware and on board with her goals.)

We've only been working together since October 2023, she got her cancer diagnosis a month later, and she still has not slowed down.

With all of these factors currently against her: non-optimal hormones, half a thyroid already when she came to me, an intentional TSH suppression from her medical team until her surgery this summer, and breastfeeding which requires higher calories in order to maintain her milk supply, we have adapted and overcome. She is still making progress. Some days her cardio is pushing a wagon with her kids in it in the rolling hills outside in Idaho. She still manages to make it happen.

If she can do this in a less than ideal situation, imagine what she can do once her situation is better. Everyone will be watching this athlete, she is going to do some great things.

03/04/2024

Unlock the secret to dominating bodybuilding competitions with our latest guide: Mastering the Art of Posing. Discover expert tips and strategies that will set you apart on stage. Dive into the full article now on RVA Fitness and elevate your posing game to championship levels. Your journey to victory starts here.

https://rva-fitness.com/the-art-of-posing/

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