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Effective 180'

I help busy professionals win the "life balance" game. We need 180 minutes per week of Physical Activity, make them count!

Intensive and Impressive Body transformations - Online Fitness Coaching - Virtual Group Fitness Classes - Support & Accountability

17/12/2021

Hey! ! If you can dine-in in this province, you can dance with us tomorrow!!! And it's free 🙌
See you @9:30am 💃🏻💃🏻

16/10/2021

Helloooo!!⁣
I hope it's not too late to 𝙨𝙦𝙪𝙚𝙚𝙯𝙚 𝙞𝙣𝙩𝙤 your weekend plans 🙋‍♀️⁣
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𝙕𝙪𝙢𝙗𝙖 𝙞𝙨 𝙊𝙉!!☆☆☆⁣
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☄Southwood Community Centre ⁣
🌞 Saturdays at 9:30 am MDT⁣
🌜 and Thursdays at 5:30 pm MDT⁣
🔥 We dance under the 𝘙𝘦𝘴𝘵𝘳𝘪𝘤𝘵𝘪𝘰𝘯𝘴 𝘌𝘹𝘦𝘮𝘱𝘵𝘪𝘰𝘯 𝘗𝘳𝘰𝘨𝘳𝘢𝘮⁣
Hope to see you there!!!⁣
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or if you want, 𝗳𝗿𝗲𝗲 𝗼𝗻𝗹𝗶𝗻𝗲 𝗮𝗰𝗰𝗲𝘀𝘀: ⁣
Zoom Meeting ID: 958 4937 1189⁣
Passcode: Saturday⁣

09/09/2021

Hey! it's 𝘛𝘳𝘢𝘯𝘴𝘧𝘰𝘳𝘮𝘢𝘵𝘪𝘰𝘯 𝘛𝘩𝘶𝘳𝘴𝘥𝘢𝘺!! 🔀⁣
Do you want to know about the 5️⃣ 𝗽𝗶𝗹𝗹𝗮𝗿𝘀🏛 to 𝘵𝘳𝘢𝘯𝘴𝘧𝘰𝘳𝘮 𝘺𝘰𝘶𝘳 𝘭𝘪𝘧𝘦? ❇⁣
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Join me tonight!! 8:00 pm (MDT) on Zoom:
Meeting ID: 545 774 1435⁣
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And/or Facebook: /anaceci.utrilla⁣
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Trust me, you will love it!! ❤⁣
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06/09/2021

𝟭𝟬 𝙤𝙛 𝙩𝙝𝙚 𝘽𝙚𝙨𝙩 𝙀𝙭𝙚𝙧𝙘𝙞𝙨𝙚𝙨 𝙛𝙤𝙧 𝙒𝙤𝙢𝙚𝙣 (𝟴/𝟭𝟬)🧏‍♀️⁣
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Sorry for the long pause, I have no excuse. Let's pick it up where we left! ⁣
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Part eight, easy and effective. Incorporate these exercises (best if all of them) 𝘢𝘴𝘢𝘱 🏃‍♀️⁣
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Quick recap: ⁣
1. Single-Leg Deadlift 🦵🍑⁣
2. Side Plank 👉⏳👈⁣
3. Push-Up 💪⁣
⁣4. Second Position Pliés 🦵🔥⁣
5. HIIT Intervals ⏱⏩⁣
6. Triceps Extension 💪⁣
7. Step Ups 🦿⁣
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𝘎𝘳𝘢𝘥𝘶𝘢𝘭𝘭𝘺 𝘪𝘯𝘤𝘳𝘦𝘢𝘴𝘦 𝘵𝘩𝘦 𝘸𝘦𝘪𝘨𝘩𝘵 𝘰𝘳 𝘯𝘶𝘮𝘣𝘦𝘳 𝘰𝘧 𝘳𝘦𝘱𝘴 𝘢𝘴 𝘺𝘰𝘶 𝘨𝘦𝘵 𝘴𝘵𝘳𝘰𝘯𝘨𝘦𝘳📈, these will only be the best exercises if you're working hard enough!⁣
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𝗘𝗶𝗴𝗵𝘁: ⁣𝘽𝙧𝙞𝙙𝙜𝙚𝙨 🌁🌉⁣
Bridges are one of the best exercises for a sculpted butt🍑 They will also help keep your back healthy and pain-free👩‍⚕️ (FYI: Glute bridges and hip thrusts are not the same thing) ⁣
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Here's how:⁣
▶️ Lie face-up on the floor with knees bent and your feet flat on the floor. ⁣
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↗️ Raise hips so your body forms a straight line from your shoulders to your knees.⁣
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⏸ Pause in the up position, then lower your body back to the starting position.⁣
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🔄Do 20 reps⁣
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28/08/2021

𝙒𝙀'𝙍𝙀 𝙈𝙊𝙑𝙄𝙉𝙂 𝙏𝙊 𝙎𝘼𝙏𝙐𝙍𝘿𝘼𝙔𝙎!!!🌄⁣
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This Saturday at 9:30 am we'll see you 📍𝙎𝙤𝙪𝙩𝙝𝙬𝙤𝙤𝙙 𝘾𝙤𝙢𝙢𝙪𝙣𝙞𝙩𝙮 𝘾𝙚𝙣𝙩𝙧𝙚 ⁣11 Sackville Dr SW, Calgary, AB T2W 0W3⁣
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Let's dance together 𝙞𝙣 𝙧𝙚𝙖𝙡 𝙡𝙞𝙛𝙚!!! 👭👭🤸‍♀️🤸‍♂️⁣
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Because, there is nothing more awesome than that!!!💃🏻🕺👯‍♀️💃🏻⁣
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Please arrive on time so you get the best spot for you in the dance floor 🎯👣⁣
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𝗣.𝗦. Also on Zoom like always https://zoom.us/j/95849371189?pwd=Y2FqaVpXNkgybW5mSDY1ZWk5TDVhUT09⁣
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💻ID 𝟵𝟱𝟴 𝟰𝟵𝟯𝟳 𝟭𝟭𝟴𝟵 ⁣
🗝Password: 𝗦𝗮𝘁𝘂𝗿𝗱𝗮𝘆

20/08/2021

YAY!! we're back!! 🤟💃🏻 with our favorite Holistic Nutrition Coach enjoooy!!⁣
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𝙎𝙚𝙖 𝙫𝙚𝙜𝙚𝙩𝙖𝙗𝙡𝙚𝙨🌊⁣
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How often do you consume 𝘴𝘦𝘢 𝘷𝘦𝘨𝘦𝘵𝘢𝘣𝘭𝘦𝘴 (𝗻𝗼𝗿𝗶, 𝗸𝗲𝗹𝗽, 𝗸𝗼𝗺𝗯𝘂, 𝗵𝗶𝗷𝗶𝗸𝗶, 𝗮𝗻𝗱 𝗮𝗿𝗮𝗺𝗲)? 🤔⁣
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Sea vegetables are rich in nutrients, a good source of vitamins and minerals such as potassium, calcium, and magnesium 💫⁣
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When eaten, the vegetables replace the body’s depleted minerals like potassium and iodine, and boost thyroid activity while maintaining hormonal balance👩‍⚕️⁣
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𝘚𝘦𝘢 𝘷𝘦𝘨𝘦𝘵𝘢𝘣𝘭𝘦𝘴 𝘢𝘭𝘴𝘰 𝘤𝘰𝘯𝘵𝘢𝘪𝘯 𝘤𝘢𝘯𝘤𝘦𝘳-𝘱𝘳𝘰𝘵𝘦𝘤𝘵𝘪𝘷𝘦 𝘱𝘳𝘰𝘱𝘦𝘳𝘵𝘪𝘦𝘴🙌⁣
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Seaweeds promote stable blood sugar; they are filling and very satisfying, rich in antioxidants, facilitate detoxification, and cleansing your body of toxic pollutants🧼⁣
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Here is a favorite recipe for 𝗻𝗼𝗿𝗶 𝘀𝗻𝗮𝗰𝗸𝘀! It can be refrigerated up to 5 days, or freeze if longer 😋 ⁣
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𝘕𝘰𝘳𝘪 & 𝘚𝘦𝘦𝘥 𝘊𝘳𝘢𝘤𝘬𝘦𝘳𝘴⁣
✅4 Nori Sheets (raw or roasted, crushed)⁣
✅1/4 cup Pumpkin Seeds (raw)⁣
✅1/4 cup Sunflower Seeds (raw)⁣
✅2 tbsps Whole Flax Seeds⁣
✅2 tbsps Chia Seeds⁣
✅1/4 cup Sesame Seeds⁣
✅1/4 cup Maple Syrup⁣
1️⃣Preheat oven to 250F line a baking sheet with parchment paper🌡⁣
2️⃣Mix all ingredients in a bowl until well combined🥣⁣
3️⃣Spread the mix onto the parchment paper and gently press down into an even layer. 4️⃣Bake for 45 minutes, rotating the pan about every 15 minutes.⁣
5️⃣Let cool completely before slicing into 1" x 3" crackers. Enjoy!😋⁣

08/08/2021

This Sunday at 9:30 am we'll see you 📍𝘍𝘪𝘴𝘩 𝘊𝘳𝘦𝘦𝘬 𝘗𝘳𝘰𝘷𝘪𝘯𝘤𝘪𝘢𝘭 𝘗𝘢𝘳𝘬- 𝘎𝘭𝘦𝘯𝘯𝘧𝘪𝘦𝘭𝘥 𝘋𝘢𝘺 𝘜𝘴𝘦 𝘈𝘳𝘦𝘢 C
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Let's dance together IRL!!! 👭👭🤸‍♀️🤸‍♂️⁣
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Because, there is nothing more awesome than that!!!💃🏻🕺👯‍♀️💃🏻⁣
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Arrive on time so you get the best spot for you in the dance floor 🎯👣⁣
⁣
𝗣.𝗦. Also on Zoom like always https://zoom.us/j/95849371189?pwd=Y2FqaVpXNkgybW5mSDY1ZWk5TDVhUT09⁣
⁣
💻ID 𝟵𝟱𝟴 𝟰𝟵𝟯𝟳 𝟭𝟭𝟴𝟵 ⁣
🗝Password: 𝗦𝘂𝗻𝗱𝗮𝘆 ⁣

23/07/2021

from our nutrition expert!!⁣
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You may have heard the word “𝙖𝙣𝙩𝙞𝙤𝙭𝙞𝙙𝙖𝙣𝙩𝙨”🤓⁣
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Your body is exposed to ‘𝘧𝘳𝘦𝘦 𝘳𝘢𝘥𝘪𝘤𝘢𝘭𝘴’ including stress🥴, cigarette smoking🚬, alcohol🍷, sunlight☀️, and air pollution💨. ⁣
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If the level of free radicals becomes too high and it stresses on your body over time, it may lead to certain illnesses and speed the aging process🙀⁣
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How to prevent this? Add antioxidant rich foods to your diet🧏‍♀️⁣
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Antioxidant foods include fruits, vegetables, whole grains, nuts and seeds👩‍🍳⁣
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These are high in antioxidants and also high in fiber, low in saturated fat and cholesterol, and good sources of vitamins and minerals💯⁣
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Add antioxidant rich foods to protect your body:⁣
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🫐Berries (blueberries, blackberries, raspberries, strawberries, cranberries)⁣
🫑Colorful produce (sweet potatoes, carrots, red and green peppers, kale, spinach, broccoli)⁣
🌰Nuts (walnuts, pecans, sunflower seeds)⁣
☕Coffee and tea⁣
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Some studies show that taking regular, high-dose antioxidant supplements may be harmful🤨 The best way to get your daily dose of antioxidants is from whole foods such as fruits and vegetables😋⁣
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16/07/2021

𝙏𝙄𝙈𝙀 𝙏𝙊 𝙂𝙊 𝙊𝙐𝙏𝙎𝙄𝘿𝙀!!!🌄⁣
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This Sunday at 9:30 am we'll see you 📍𝘍𝘪𝘴𝘩 𝘊𝘳𝘦𝘦𝘬 𝘗𝘳𝘰𝘷𝘪𝘯𝘤𝘪𝘢𝘭 𝘗𝘢𝘳𝘬- 𝘎𝘭𝘦𝘯𝘯𝘧𝘪𝘦𝘭𝘥 𝘋𝘢𝘺 𝘜𝘴𝘦 𝘈𝘳𝘦𝘢 C
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Finally! let's just take advantage of the opportunity to dance together 𝙞𝙣 𝙧𝙚𝙖𝙡 𝙡𝙞𝙛𝙚!!! 👭👭🤸‍♀️🤸‍♂️⁣
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Because, there is nothing more awesome than that!!!💃🏻🕺👯‍♀️💃🏻⁣
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Please arrive on time so you get the best spot for you in the dance floor 🎯👣⁣

16/07/2021

Our nutrition expert 𝘩𝘪𝘵𝘴 𝘶𝘴 𝘸𝘩𝘦𝘳𝘦 𝘪𝘵 𝘤𝘰𝘶𝘯𝘵𝘴!!⁣
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When you think about improving your health, what comes to mind first?🤔⁣
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𝘌𝘢𝘵 wholesome foods, lots of fresh vegetables and fruits?🍅 ⁣
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𝘌𝘹𝘦𝘳𝘤𝘪𝘴𝘦 more?💪 𝘚𝘭𝘦𝘦𝘱 better?😴⁣
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But 𝙢𝙞𝙣𝙙𝙨𝙚𝙩 is also 𝙠𝙚𝙮 in your health journey⚠️⁣
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You can improve your health by 𝙨𝙖𝙮𝙞𝙣𝙜 𝘪𝘮𝘱𝘢𝘤𝘵𝘧𝘶𝘭, 𝘱𝘰𝘴𝘪𝘵𝘪𝘷𝘦, 𝘢𝘯𝘥 𝘩𝘦𝘭𝘱𝘧𝘶𝘭 𝘴𝘵𝘢𝘵𝘦𝘮𝘦𝘯𝘵𝘴💁‍♀️⁣
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𝙎𝙩𝙖𝙧𝙩𝙞𝙣𝙜 𝙩𝙤𝙙𝙖𝙮, spend a few minutes everyday talking to yourself😊⁣
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“𝙄 𝙖𝙢” statement is an effective method to empower yourself to feel strong, powerful, healthy, and happy😊⁣
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😃I am happy with my life⁣
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🧍🏻‍♀️I am at home in my body⁣
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🧡I am loved⁣
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♾I am healthy, whole, and complete⁣
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✅I am in the process of positive change⁣
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💪I am strong⁣
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▶️I am determined⁣
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🔥I am brave⁣
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💯I am beautiful and smart⁣
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𝘠𝘰𝘶 𝘢𝘳𝘦 𝘵𝘩𝘦 𝘰𝘯𝘭𝘺 𝘰𝘯𝘦 𝘸𝘩𝘰 𝘤𝘢𝘯 𝘵𝘢𝘬𝘦 𝘤𝘰𝘯𝘵𝘳𝘰𝘭 𝘰𝘧 𝘺𝘰𝘶𝘳 𝘭𝘪𝘧𝘦. 𝘉𝘦𝘭𝘪𝘦𝘷𝘦 𝘨𝘰𝘰𝘥 𝘵𝘩𝘪𝘯𝘨𝘴 𝘢𝘣𝘰𝘶𝘵 𝘺𝘰𝘶 𝘢𝘯𝘥 𝘵𝘩𝘳𝘪𝘷𝘦 𝘪𝘯 𝘦𝘹𝘤𝘦𝘭𝘭𝘦𝘯𝘵 𝘩𝘦𝘢𝘭𝘵𝘩. 𝘠𝘰𝘶 𝘢𝘳𝘦 𝘥𝘰𝘪𝘯𝘨 𝘨𝘳𝘦𝘢𝘵!⁣
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12/07/2021

𝟭𝟬 𝙤𝙛 𝙩𝙝𝙚 𝘽𝙚𝙨𝙩 𝙀𝙭𝙚𝙧𝙘𝙞𝙨𝙚𝙨 𝙛𝙤𝙧 𝙒𝙤𝙢𝙚𝙣 (𝟳/𝟭𝟬)🧏‍♀️⁣
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Incorporate these exercises (best if all of them) 𝘢𝘴𝘢𝘱 🏃‍♀️⁣
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Quick recap: ⁣
1. Single-Leg Deadlift 🦵🍑⁣
2. Side Plank 👉⏳👈⁣
3. Push-Up 💪⁣
⁣4. Second Position Pliés 🦵🔥⁣
⁣5. HIIT Intervals ⏱⏭⁣
6. Triceps Extension 💪⁣
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𝘎𝘳𝘢𝘥𝘶𝘢𝘭𝘭𝘺 𝘪𝘯𝘤𝘳𝘦𝘢𝘴𝘦 𝘵𝘩𝘦 𝘸𝘦𝘪𝘨𝘩𝘵 𝘰𝘳 𝘯𝘶𝘮𝘣𝘦𝘳 𝘰𝘧 𝘳𝘦𝘱𝘴 𝘢𝘴 𝘺𝘰𝘶 𝘨𝘦𝘵 𝘴𝘵𝘳𝘰𝘯𝘨𝘦𝘳📈, these will only be the best exercises if you're working hard enough!⁣
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𝙎𝙚𝙫𝙚𝙣: 𝙎𝙩𝙚𝙥 𝙐𝙥𝙨⁣
One of the best for stonger legs and a tighter booty🍑 Step Ups target glutes, hamstrings, and quadriceps🤓⁣
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Incorporate it into your workout routine twice a week on alternate days🗓⁣
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Here's how:⁣
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➡️Stand in front of a bench or step and place your left foot firmly on the step. ⁣
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➡️With chest up and core engaged the entire time, press your left foot into the step and push your body up until your left leg is straight. ⁣
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➡️Lower your body back down until your right foot touches the floor and repeat. ⁣
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✅Keep your weight balanced evenly, not leaning too far forward or too far back. ⁣
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🔄Do 10 reps per side⁣
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10/07/2021

Big thanks to our nutrition expert 👏⁣
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𝘽𝙚𝙨𝙩 𝙛𝙤𝙤𝙙𝙨 𝙩𝙤 𝙚𝙖𝙩 𝙙𝙪𝙧𝙞𝙣𝙜 𝙖 𝙝𝙚𝙖𝙩𝙬𝙖𝙫𝙚 🔥⁣
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How is everyone coping with these 𝘥𝘢𝘯𝘨𝘦𝘳𝘰𝘶𝘴𝘭𝘺 𝘩𝘰𝘵 temperatures? 🌡🔥⁣
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Not only it is impossible to sleep at night😴, but it is extremely hard to focus while working or studying from home🏡⁣
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During a heatwave, you must be 𝗵𝘆𝗱𝗿𝗮𝘁𝗲𝗱💧 Yes, make sure to drink a lot of water!🚰⁣
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But 𝘫𝘶𝘴𝘵 𝘥𝘳𝘪𝘯𝘬𝘪𝘯𝘨 𝘸𝘢𝘵𝘦𝘳 𝘪𝘴 𝘣𝘰𝘳𝘪𝘯𝘨 𝘢𝘯𝘥 𝘯𝘰𝘵 𝘯𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘶𝘴.⁣
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Here is good news for you! 𝗘𝗮𝘁 𝘃𝗲𝗴𝗲𝘁𝗮𝗯𝗹𝗲𝘀 𝗮𝗻𝗱 𝗳𝗿𝘂𝗶𝘁𝘀 that are high in water to keep you hydrated!⁣
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🍓Berries (strawberries, blackberries, blueberries, raspberries, cranberries) – 𝟵𝟭% water⁣
🥦Broccoli – 𝟵𝟭% water⁣
🥬Celery – 𝟵𝟱% water⁣
🥒Cucumbers – 𝟵𝟱% water⁣
🟠Grapefruits – 𝟵𝟭%⁣
🥬Leafy greens – 𝟵𝟱% water⁣
🍈Melon – 𝟵𝟱% water⁣
🍍Pineapples – 𝟵𝟱%⁣
🍅Tomatoes – 𝟵𝟰% water⁣
🍉Watermelon – 𝟵𝟮% water⁣
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Add these water content foods to your shopping list📝⁣
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Summer has just begun, and this heatwave is not going away anytime soon🥵⁣
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𝘚𝘵𝘢𝘺 𝘴𝘢𝘧𝘦 𝘢𝘯𝘥 𝘩𝘺𝘥𝘳𝘢𝘵𝘦𝘥, 𝘦𝘷𝘦𝘳𝘺𝘰𝘯𝘦! 🧡⁣
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