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its-tonia-fitness · 5 years

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Start the day right!⁠⠀ Spend five minutes in the morning after you are fully awake in total silence.⁠⠀ Most of us wake up and immediately reach for our phones or rush to the shower. ⁠⠀ The morning is an amazingly rich time period of the day. ⁠⠀ Grab a cup of coffee, green tea, or some fresh fruit. ⁠⠀ You should be alone and far, far, far away from any coworkers, children, spouses, or roommates. ⁠⠀ Make this a regular part of your morning ritual and ⁠⠀ silence may help in the following areas:⁠⠀ ⁠⠀ ☀️CREATIVITY⁠⠀ – When you allow your thoughts to go where they will, inspiration may bubble up.⁠⠀ ☀️SELF-AWARENESS⁠⠀ – You’ll notice a distinct shift in your self-awareness. Plus, you will appreciate the world around you more.⁠⠀ ☀️SELF-REFLECTION⁠⠀ – You'll see things from a different point of view. When you take a step back from a situation, you gain a new understanding. ⁠⠀ ☀️CONNECTION TO YOUR LIFE FORCE⁠⠀ – When you allow yourself to focus on the force that fuels your life, you achieve amazing things that fill your heart, not just your bank account. If this force is suppressed, you feel trapped or numb. ⁠⠀ ☀️INSOMNIA⁠⠀ – In a study published in JAMA Internal Medicine, 6-weeks of mindfulness meditation improved sleep quality and decreased daytime impairment.⁠⠀ ☀️⁠⠀ ☀️⁠⠀ ☀️⁠⠀ ☀️⁠⠀ ☀️⁠⠀ #morning #goodmorning #haveagoodday #riseandshine #selfawareness #startthedayright #focus #silence #tuesday #tuesdaymotivation #tuesdaymorning #tuesdaymood #tuesdays #motivationtuesday #morninginspiration #selfreflection #morningritual #morningroutine #takeastepback #morningthoughts #acheiveamazingthings #visualization #greentea #coffee #manifest #wakeupandwin #timetowakeup (at New York, New York) https://www.instagram.com/p/B3XTvsfjwmB/?igshid=19ysvwr0h32za

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its-tonia-fitness · 5 years

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Sometimes when we reach forty-something, we ask ourselves if we are doing what we meant to do with our lives.⁠ I can admit that I have been searching for my life's purpose since my 30s.⁠ I have been looking for ways to transform myself into someone who is living the life of their dreams. ⁠ I had to find my life's purpose, figure out what I truly believe in, and discover what I'm passionate about. ⁠ It's a continuous process.⁠ But, the ability to transform who you will never happens until YOU are truly ready.⁠ Once you are ready, get off your ass!!!⁠ Show up for yourself.⁠ Transform your life into anything you want, at any time, at any age.⁠ 🔴1. FOCUS⁠ Focus on thinking positive thoughts, make visualizing your success part of your morning ritual, and be pro-active ⁠ 🔴2. COMMIT ⁠ Self-development and personal growth is your life now. ⁠ 🔴3. SEE OPPORTUNITIES ⁠ Looking at challenges with a fresh and hopeful perspective opens up new doors of possibilities.⁠ 🔴4. SHARE⁠ As a student of success, share what you’ve learned to help others.⁠ 🔴5. INSPIRE⁠ Go after your dreams – and inspire others to do the same⁠ 🔴⁠ 🔴⁠ 🔴⁠ 🔴⁠ 🔴⁠ #focus #share #inspire #gratitude #change ⁠ #commitment #transform ⁠ #transformyourself #transformyourlife #getoffyourass #selfdevelopment #personalgrowth #practicegratiude #attitudeofgratitude #fortysomething #anyage #findyourpassion #youcandoanything #iamgrateful #personalgrowthjourney #lifetransformation #showupforyourself #inspireothersbybeingyou⁠ #seeopportunities #changemyself #atanyage #mylifepurpose #successover40 #successatanyage⁠ ⁠ ⁠ ⁠ ⁠ https://www.instagram.com/p/B3VGFSUnMHb/?igshid=fci6263wuigb

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its-tonia-fitness · 5 years

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Just a quick run before work! 🏃🏾‍♀️ 🏃🏾‍♀️ 🏃🏾‍♀️ 🏃🏾‍♀️ 🏃🏾‍♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ . . . . . . .⠀⠀⠀⠀⠀⠀⠀⠀⠀ #joggingtime #jogging🏃‍♂️ #jogging🏃‍♀️ #jogging #jogger #jog #milesandsmiles #runningmiles #runstoppable #rundorphin #inspiringwomenrunners #womensrunningcommunity #womanrunner #runninggirls #runnergirl #femalerunner #whereirun #nevernotrunning #runningtime #iloverunning ⠀⠀⠀⠀⠀⠀⠀⠀⠀ (at Harlem) https://www.instagram.com/p/B3SqkqrjZ4f/?igshid=69pqblargkb3

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its-tonia-fitness · 5 years

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I hope that your Friday is as great as mine! 🏃🏾‍♀️ 🏃🏾‍♀️ 🏃🏾‍♀️ 🏃🏾‍♀️ 🏃🏾‍♀️⠀⠀⠀⠀⠀⠀⠀⠀⠀ . . . . . . .⠀⠀⠀⠀⠀⠀⠀⠀⠀ #itsfriday #friday #fitspo #fridayfitspo #fitnessblogger #fitover40 #fortysomething #run #run👟 #run🏃‍♀️ #fridayrun #runrunrun #runninginspiration #justrun #goforarun #runitfast #timetorun #morningrun #onerunstronger #ilovetorun #womenwhorun #womenover40 #iloverunning #running #runninglove #runninggoals #runfaster #runningmotivation #cardio #fridaycardio ⠀⠀⠀⠀⠀⠀⠀⠀⠀ (at Harlem) https://www.instagram.com/p/B3NKCymDtUD/?igshid=1vbdl9ryvj7np

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its-tonia-fitness · 5 years

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“STOP DOUBTING YOURSELF !WORK HARD! AND MAKE IT HAPPEN!” 🏃🏾‍♀️ 🏃🏾‍♀️ 🏃🏾‍♀️ 🏃🏾‍♀️ 🏃🏾‍♀️ So, it’s Thursday. Time to sweat! Time to challenge myself and set new goals. I know that I can do better. 🏃🏾‍♀️ 🏃🏾‍♀️ 🏃🏾‍♀️ 🏃🏾‍♀️ 🏃🏾‍♀️⠀⠀⠀⠀⠀⠀⠀⠀⠀ . . . . . . .⠀⠀⠀⠀⠀⠀⠀⠀⠀ #run #thursday #selfie #itsthursday #thursdayworkout #thursdaysweat #dreambigger #postworkout #postrun #postrunselfie #postworkoutselfie #dreambig #aimhigh #soretodaystrongtomorrow #workoutgoals #setgoalsnotlimits #goalsetter #goalsaf #fitnessquote #discipline #run #thursdayrun #runrunrun #runninginspiration #goforarun #i❤️running #runninglove❤️ #eatsleeprunrepeat (at Harlem) https://www.instagram.com/p/B3KziA4jIys/?igshid=1n91xc20hq6mj

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its-tonia-fitness · 5 years

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A new day. A new week. I’m becoming a bit more focused and faster with each run. Best run in a long time. Still room for improvement. 🏃🏾‍♀️ 🏃🏾‍♀️ 🏃🏾‍♀️ 🏃🏾‍♀️ 🏃🏾‍♀️⠀⠀⠀⠀⠀⠀⠀⠀⠀ . . . . . . .⠀⠀⠀⠀⠀⠀⠀⠀⠀ #cardio #running #mondayrun #itsmonday #runcompleted #mondaycardio #gettingfaster #runningfast #cardiovascular #cardiofit #runninginnewyork #cardiofitness #cardioexercise #cardioday #morningcardio #timeforcardio #cardioburn #cardiodone #jogging #jog #furtherfasterstronger #runstoppable #runnershigh #womensrunningcommunity ⠀⠀⠀⠀⠀⠀⠀⠀⠀ (at Harlem) https://www.instagram.com/p/B3C0DMdjz3n/?igshid=18yp82osmsklq

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its-tonia-fitness · 5 years

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Another beautiful Saturday morning in New York City! I absolutely love where I live. I have access to some amazing places to run. Places to connect with nature, the community, and the Universe itself. I can’t imagine living anywhere else right now. 🏃🏾‍♀️ 🏃🏾‍♀️ 🏃🏾‍♀️ 🏃🏾‍♀️ 🏃🏾‍♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ . . . . . . .⠀⠀⠀⠀⠀⠀⠀⠀⠀ #runner #jogging #run #workout #cardio #cardiofitness #girlswhorun #saturdayworkout #weekendworkout #saturdaysweat #weekendgrind #fitness #fitspo #workout #exercise #fitlife #fitgoals #iworkout #womensfitness #womenwhorun #runnersover40 #chicksover40 #40something #blackfitness #blackwoman #fitblackwomen #lovefitness #fitat40 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ (at Harlem) https://www.instagram.com/p/B29uNXlDcZI/?igshid=h4dg7zhr0r6m

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its-tonia-fitness · 5 years

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I’m trying to challenge myself again this week. I really want to improve my running time, so I’m challenging myself to run faster for one hour. Let’s see how I do for the next 3 days. 🏃🏾‍♀️ 🏃🏾‍♀️ 🏃🏾‍♀️ 🏃🏾‍♀️ 🏃🏾‍♀️ . . . . . .⠀⠀⠀⠀⠀⠀⠀⠀⠀ #running #runner #runhappy #fitnessblogger #runnersofinstagram #runitfast #runforfun #iloverunning #igrunners #girlswhorun #blackgirlsrun #runstagram #runlife #runfast #ilovetorun #runninggoals #myrunninggoals #runnersbody #fridayrun #runnerslifestyle #womenrunning #womenrun #goforarun #goforaruntoday #myrunningchallenge #challengemyself #over40runner (at Harlem) https://www.instagram.com/p/B27kTlbjWSe/?igshid=1l01zwe1a81cu

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its-tonia-fitness · 5 years

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I know. I look pissed. Cuz I am. I forgot to pause my Fitbit when I stopped to chat with someone. So, as a result, if I DID actually go faster today than yesterday, it didn’t track. I decided to try this little running challenge cuz my run time kinda sucks. Any ideas on how to improve my time? 🏃🏾‍♀️ 🏃🏾‍♀️ 🏃🏾‍♀️ 🏃🏾‍♀️ 🏃🏾‍♀️⠀⠀⠀⠀⠀⠀⠀⠀⠀ . . . . . . .⠀⠀⠀⠀⠀⠀⠀⠀⠀ #legday #squats #squatchallenge #mondayworkout #lowerbodyworkout #mondaygrind #legdayisthebestday #mondaytraining #squats🍑 #legdayburn #running #runner #runhappy #runitfast #womensrunningcommunity #girlswhorun #keeprunning #runningtime #mondayrun #runnerwoman ⠀⠀⠀⠀⠀⠀⠀⠀⠀ (at Harlem) https://www.instagram.com/p/B2w75YcDokv/?igshid=mduqk7y1sib8

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its-tonia-fitness · 5 years

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Today, I decided to only run for an hour and see if I could push myself to be a little bit faster than yesterday. Saturday’s run was exactly 4 miles is one hour. Today’s run was 4.2 miles. I probably would have done much better if it wasn’t SO hot. Not bad for a quality run before work. 🏃🏾‍♀️ 🏃🏾‍♀️ 🏃🏾‍♀️ 🏃🏾‍♀️ 🏃🏾‍♀️⠀⠀⠀⠀⠀⠀⠀⠀⠀ . . . . . . .⠀⠀⠀⠀⠀⠀⠀⠀⠀ #running #run #runner #instarunners #runnersofinstagram #runitfast #fasterthanyesterday #womensrunningcommunity #sundayrunday #sundayrun #afternoonrun #jog #furtherfasterstronger #runstagram #runfast #gorun #sundayrun #ilovetorun #runnerwoman #runnerslifestyle #womenrun #goforarun #i❤️running ⠀⠀⠀⠀⠀⠀⠀⠀⠀ (at Harlem) https://www.instagram.com/p/B2ueaptjCiu/?igshid=132p85btdth20

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its-tonia-fitness · 5 years

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I’m STILL not feeling 100%! But, because I tend to aim high, AND It’s a beautiful Saturday afternoon, I had to get outside. I had to get after it. There wasn’t as much pain as there was discomfort and stiffness. Maybe this is what it’s like Beira runner over 40!But at least I feel better than I did yesterday. I guess that’s was having a running addiction does to you. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🏃🏾‍♀️ 🏃🏾‍♀️ 🏃🏾‍♀️ 🏃🏾‍♀️ 🏃🏾‍♀️ . . . . . . .⠀⠀⠀⠀⠀⠀⠀⠀⠀ #running #jogging #saturdayexercise #weekendexercise #weekendgrind #saturdaysession #saturdaysweat #aimhigh #getafterit #exercisemotivation #strongerthanyesterday #mindovermatter #selfconfidence #workforit #alittlecardio #cardioqueen #i❤️running #iloverunning #runningismyhappyplace #runnerwoman #imarunner #runnersover40 #keeprunning #4milerun ⠀⠀⠀⠀⠀⠀⠀⠀⠀ (at Harlem) https://www.instagram.com/p/B2r0BDkjc-Y/?igshid=u8kj3g96v4jh

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its-tonia-fitness · 5 years

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🍔SEPTEMBER 18 IS CHEESEBURGER DAY!🍔⁠⠀ ⁠___________________________________________⁠⠀ ___________________________________________⁠⠀ 😋Classic!⁠⠀ 😋Delicious!⁠⠀ 😋Easy! ⁠⠀ I'm learning to stop calling foods “bad” and “good”. Because the truth is that you can make any “bad" food "good" by plalying aroung with the recipe. A home-cooked cheeseburger won’t sabotage your fitness journey, so try these healthy tips.⁠⠀ ✅ Used a really lean beef.⁠⠀ ✅ Add veggies to your ground beef mixture to increase the overall fiber⁠⠀ ✅Make the burgers “slider size” to help with portion control ⁠⠀ ✅A really thin-sliced, sharp American cheddar cheese boosts flavor without adding too much extra fat.⁠⠀ ✅ Use a whole-grain slider bun.⁠⠀ So, treat yourself to a hot, juicy cheeseburger as a Cheat Meal today⁠⠀ 🍔⁠⠀ 🍔 ⁠⠀ 🍔⁠⠀ 🍔 ⁠⠀ 🍔⁠⠀ ⁠#cheeseburger⁠ #burger #burgers #instafood #yum ⁠⠀ #treatyourself #yummy #cheatmeal⁠ #nationalcheeseburgerday #blacktapnyc⁠⠀ #harlemburgerco #cheeseburgerburgerday2019 #cheeseburgerday #cheeseburgers #baconcheeseburger #burgerporn #instaburger #leanbeef #addveggies #sliders #cheddarcheese #homecooked (at Harlem Burger Co.) https://www.instagram.com/p/B2jv6DBDnoP/?igshid=1ofyofoowkg9q

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its-tonia-fitness · 5 years

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😃⁠⠀ Even if you don’t feel like it, science has discovered that if you turn up the corners of your mouth, into the shape of a smile, you actually start to feel happier! Smiling releases neurotransmitters called endorphins. Endorphins make you feel happier. The brain doesn’t know how to differentiate between a fake smile and a real one; it reads the positioning of the facial muscles and acts accordingly. How cool is that? Practice smiling at others and notice the responses you get. A simple smile can help you feel better, and make others feel better too. ⁠⠀ Everybody wins!⁠⠀ 😃⁠⠀ 😃⁠⠀ 😃⁠⠀ 😃⁠⠀ 😃⁠⠀ #selfcare ⁠#smile #happiness #happy #smiling #gratitude #grateful #iamgrateful #begrateful ⁠⠀ #feelbetter #endorphins #fakeittilyoumakeit #smilesmilesmile #selfcarefituals #howcoolisthat ⁠⠀ #feelhappier #selfcarematters #beautyrituals #selfcaretips #wellness #beyourbestself #problemsolved #selfcareeveryday (at Harlem) https://www.instagram.com/p/B2RucHoj_P3/?igshid=1gura7oep45yj

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its-tonia-fitness · 5 years

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I’ll admit it. I almost quit. Right about the 2nd mile. But, sometimes you just know when to suck it up and push through. My fitness journey isn’t just about looking good for the summer. It’s about fitness being a part of my everyday life. A part of my overall health and wellness! Eventually, I wanna shave about 3 minutes off of my pace. For a woman my age, I’m supposed to be faster. But...Not bad for 48! I’m happy with my results! 🏃🏾‍♀️6.23 miles 🏃🏾‍♀️ 1hr 31mins 🏃🏾‍♀️14’42” pace 🏃🏾‍♀️787 calories ✌🏾 ✌🏾 ✌🏾 ✌🏾 ✌🏾 #running #10k #tuesday #healthandwellness #tuesdayrun #10krun #10krunning #fitgoals #fitnessforlife #10ktuesday #womensrunningcommunity #runninglife #myfitnessjourney #tuesday10k #workingonmyfitness #womenrunners #pushyourself #pushingmyself #runoutside #runoutdoors #runningmakesmehappy #timetorun #runnersover40 #fitblogger #achieveyourgoals #achievegoals (at Harlem) https://www.instagram.com/p/B2QJAiQDZHT/?igshid=39gcb2659haj

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its-tonia-fitness · 5 years

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You already know that squats are good for your booty. And planks are good for your core. But did you know that push-ups can help in dealing with depression, anxiety, and stress?⁠ As I've gotten older, I’ve learned that exercising regularly not only gives me great legs and an enormous sense of accomplishment. But, it’s also powerful medicine for my mental health. I feel more energetic throughout the day, sleep better at night, and genuinely feel more positive about t life. ⁠ Read up and get inspired by the unexpected ways working out can benefit your mental health, and lead to a healthier and happier life.⁠ _____________________________________________________⁠ Mental Benefits of Exercise⁠ ⁠ 🏃🏾‍♀️Endorphins can be just as effective as some antidepressants ⁠ 🏃🏾‍♀️ Regardless of weight, size, gender or age, a good workout can quickly elevate a person's self-worth⁠ 🏃🏾‍♀️ Instant Vitamin D therapy from outdoor runs can lessen depression symptoms. ⁠ 🏃🏾‍♀️A moderate workout can be the equivalent of a sleeping pill.⁠ 🏃🏾‍♀️ The warm and fuzzy chemicals that are released during and after exercise can help people with anxiety disorders calm down.⁠ _________________________________________________⁠ Whether you need the motivation to get to the gym or to just take a quick power walk, these five benefits should have you tying up your shoelaces and get outside.⁠ ⁠ #affirmations, #selflove ⁠#workout #exercise #outdoors⁠ #feelgood #vitamind #getoutside #mentalhealth #getinspired #selfloveisthebestlove #selflovefirst #sleepingpill #antidepressants ⁠ #anxietydisorders #yourmentalhealthmatters #bettersleep #sleepbetter #helpwithanxiety #lessendepression #moderateworkout #endorphines#dealingwithdepression #benefitsofexercise #mentalbenefitsofexercise #feelenergetic ⁠ ⁠ https://www.instagram.com/p/B2E2BtrFsqK/?igshid=y01zstst8ntn

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its-tonia-fitness · 5 years

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Are You Struggling With Morning Motivation ________________________ Struggling with in the morning can be a hard thing to recognize and even harder to overcome. Not knowing how to start your day right can affect your life in many ways. There are a few different reasons why you hate waking up!! ❓ ❓ ❓ ❓ ❓ HOW TO FIX IT???? ☀️Find something to inspire you ☀️If depression is the source, seek help ☀️If you feel stuck in life, it’s time to challenge yourself or develop a Morning Ritual ☀️ ☀️ ☀️ ☀️ ☀️ I myself am constantly struggling with getting up in the morning. I wish you the best of luck on your day. _____________________ #goodmorning #wakeup #morning #friday #motivation #feelgoodfriday #itsfridaybitches #morningmotivation #morningritual #morningrituals #challengeyourself #howtostartyourday #gethelp #getsomehelp #startyourdayright #feelstuck #dontfeelstuck #doyoufeelstuck #getupmornings (at Manhattan, New York) https://www.instagram.com/p/B2EjElajmRJ/?igshid=zwurpuhxll8t

#goodmorning #wakeup #morning #friday #motivation #feelgoodfriday #itsfridaybitches #morningmotivation #morningritual #morningrituals #challengeyourself #howtostartyourday #gethelp #getsomehelp #startyourdayright #feelstuck #dontfeelstuck #doyoufeelstuck #getupmornings

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its-tonia-fitness · 5 years

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Happy Cheese Pizza Day! There are two ways to eat pizza: 1️⃣The Uhealthy Way-with meats like pepperoni and sausage 2️⃣The Healthy Way-loaded with veggies But since pizza is still a high source of saturated fat and sodium, know your limitations! It doesn’t have to be unhealthy. Depending on the type of crust, the amount of cheese and the toppings used, pizza can rank anywhere from nutritionally decent to a diet disaster. Even healthy pizzas deliver a good amount of sodium from tomato sauce and cheese, so you should eat with caution. Here’s a nutritional breakdown of a single slice of cheese pizza!: 🍕Approximately 272 calories 🍕12.7 grams of protein 🍕1.8 grams of fiber 🍕9.8 grams of fat 🍕14% of the calcium 5 Healthy Swaps: 🍕Swap classic pork sausage for chicken sausage 🍕 Adding veggies increases the nutritional value 🍕 Turkey pepperoni for a leaner option that still tastes great 🍕 Make your own pizza sauce. Store-bought versions that can be packed with sugar 🍕 Forgo the extra carbs and turn cauliflower into a delicious pizza crust _______________________________________ Don’t forget to dab your slice with a paper napkin to soak up some oil. _______________________________________ Where are you gonna get your slice today!? 🍕 🍕 🍕 🍕 🍕 #pizza #delicious #carbs #food #deliciousfood #healthy #healthyswaps #nutrition #nutritionalfacts #unhealthy #unhealthyfood #veggies #cheesepizza #cheesepizzaday #nationalcheesepizzaday #highcarbs #highfat #pizzaslice #pizzabytheslice #cauliflowercrust #turkeypepperoni #addveggies #addmoreveggies https://www.instagram.com/p/B2CRQL0F-WP/?igshid=xhkpspl5pwez

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