Toni Santos Personal Training

Let me say Thank You to Marija🌺 .a.yoga.girl for tagging me!

Be BOLD Enough to listen to your voice...
BRAVE enough to listen to your heart ...
STRONG enough to live the life you always imagined ❣️

ChallengeAccepted

B&WChallenge

Upload one black-and-white picture of yourself… Just you!!! Then tag as many beautiful women to do the same we will build ourselves up instead of tearing us apart.
If I did not tag you, please do not be offended. If I did, it's because I think you are a strong, beautiful woman and you would help spread the love. 🌹

Happy Saturday All ! It is time for
and I was thrilled that the incredible Jo was our host!

Our pose is called 🥸
Our inspo comes from and apparently was inspired by the eyebrows of 50s iconic beauties, which Jo saw in the original pose. However, all she could think about was a mustache which is where she got the name.

She's right, this is a fun shape that's definitely doable for all. Can't wait to see what everyone came up with. i'm at my daughter and son-in-law's house babysitting my grandson. Just the two of us 🙏🏼. I'm in all my grandma glory 🌟
Happy weekend.🎉☀️🧘🏼‍♀️

YSYD CREW 🪷



⬅️⬅️likethecar

Bree

FridYay means

our talented host pulled it off again. Even with Computer outages she hung in there and we got our collage this morning. You're incredible! All of us. Thank you from the bottom of our yoga mats! And a shout out to our inspiration, in row 6, 🌟

everyone enjoy their weekend and enjoy each other. Don't forget to tell your loved ones that you love them.

.

I'm having the time of my life babysitting my grandson in North Carolina.

Happy Weekend All 🫶🏼💛☀️

Our this week

hosted by : .likethecar
her inspo:
named: 🔥

TOE STANDS!💥 That's all a foot with a bunion can say. Love the pistol squat, Love the split leg but that 'toe stand ' 😏

I hope it's true that, 'what won't kill us will make us stronger '. In the end, I managed. Reminds me of what life is like. It's not always the smoothest path, but we manage. Enjoy the rest of your weekend!

YSYD CREW 🪷



likethecar ⬅️⬅️

Bree

Love Fridays and Love our

🧘🏼🧘🏻‍♀️🙏🏼

Our inspo for our boat pose came from .fabulosity3
Thank you 🙏🏼🙌🏼
Anyone can participate, the more the better. Don’t be shy, give it a try next time.💛 (I see the Boat )!

Of a big hug, and thank you to our amazing host . We couldn’t do it without you.🩷

📸PROGRESS PIC 📸

I just want to prove a point here.

*The point is, don't give up

*The point is, you have to start to get better.

* The point is, don't keep talking about what you want to do make a plan and execute it.

* The point is, there is no secret!

So, please don't be upset about the work you don't do. Consistency, not motivation will get you there. Please just start where ever you are and don't stop!!
andStrongover64 'tForgetYourStrengthTraining

With a heavy heart we say Good Bye to our precious
💖VICTORIA 💖
She gave us over 22 years of memories!
She will Always, and Forever be in our hearts and Never forgotten💔.

Happy FriYay All 🥳 It is time for our year end

One last big hug and thank you to our host for organizing the collage every week, for encouraging us and giving us compliments on our work. I am looking forward to next years talent.

Be safe this New Year's weekend everybody. Don't forget to take a moment of gratitude for all the things you've got, for all the things you've done, for all your accomplishments and goals reached, and for all the help and service you've done this year. let's think of paying forward in 2023. Keep up with your practice keep up with your work and every day try to think of something to help others. Love you all.💚💛🧡❤️💜🤍

we were asked to put one of our favorite poses up for today. What's yours?

It is the Friday before Christmas and a perfect time for our holiday inspired Friday Flex Collage 🎄

Our special host asked us to do a festive pose for today. Everybody’s is different, everybody’s and inspired by something else, please enjoy !!

Day 1️⃣9️⃣ of with ➡️ and

Wow! Ok! Penguin Pose is a def challenge. Good morning rotator cuffs!🎇 she said wait for that stretch in the back of the shoulders… And there it was for sure.
The rack pose felt a bit better. But again the emphasis is in the wrist and the hands. The name of the challenge, "wrist list" really lived up to it.!!!

follow instructions and really warm up for this one. Can't wait to see everybody. Enjoy your weekend.

Thank you again, Carmen for pushing all of us 🫶🏼

Check out this amazing Halloween collage put together by: 🍁👊🏼💥🎃

I’m blown away…this is amazing!

I couldn’t wait to see what my fellow yogis around the world came up with! I was def not disappointed! I hope everyone enjoys this as much as I did. Check out row five all the way at the end, do you recognize her?

One more big thank you to our host for her time and expertise.

HAPPY HALLOWEEN ALL 🎃👻

Like my friend said, what would this world be like without animals?
Treating animals with kindness and humility is also reflection on ourselves and how we treat other people. It should be and is natural to be kind to our animal friends. In fact if you’d watch some animals in the wild and how they relate to their offspring it is a lesson Learned for us humans. And on top of it the way ‘they’ take care of nature should be another lesson to us.
Not to abuse …
Not to overuse …
Always Replace...

’tLiveWithoutOurAnimals

I DID IT!! After a month of intense work and trying to do my best, I actually was one of four winners for this challenge 🏆🏆🏆🏆Honestly, it’s one of the highest honors I’ve had as of late. To be recognized for something that i to love to do study and do and to win a Cyoga Challenge🙏🏼 .
I said it before, but thank you so much Carmen for being the teacher that you are and the special person as you are.

Of course a special shout out to the other winners 🌷🌷🌷

’tBelieveIWon

Day 2️⃣2️⃣ of with 🐍🤝🩴

▶️ Funky

I chose the legs from Day 8️⃣ because full Lotus is not very comfortable for me to get into or two hold. I did want experience that deep spinal twist and did with the extra funky arm!

🎊Mondays are for trying something new!🎉

Check out and .moves for alternatives to today's pose.

yoga life

Day 1️⃣8️⃣ of with 🐍🤝🩴

▶️ variant

I chose the alternative pose for today from !
Binding my arms on both sides is a new skill. It really came to be after working so hard on the Day 12 Challenge. ✔️

The fact that I have success on placing my foot at the back of my head it's a far cry from keeping it there or doing it on both sides. Let alone taking a photograph. But I enjoyed practicing it and felt great with the success I've gotten thus
far. everything's a work in progress! Thank you for this challenge Carmen🫶🏼

Catch Up🌟

Day 1️⃣5️⃣ of with 🤝🩴🐍

▶️Yogidandasana variant

Definitely another new experience for me. Foot to armpit position requires excellent external hip rotation and cooperating knees..
*Work -in - Progress*
thanks again for the challenge!

Look for alternatives from and .moves

Happy Saturday ☀️
It's is time!
The talented Natasha brought us this:

🐯

Her inspiration from

Love this pose-we do it occasionally in our Vinyasa flow. Thank you Natasha !

thanks to the Whole Yogi See Yogi Do crew:

The Crew

likethecar
Bree
🪅

Day 1️⃣0️⃣ of with 🩴🤝🐍

▶️ or variant

Day 3️⃣ of with . Today is a :
🐍🩴🤝

We were to work on the other "side float of this Asana. As Carmen notes the top foot should not be forward of your centerline and your butt not sticking out from your centerline. OK with my foot but still need lots of work with thrusting that hip forward. Thank you for the work and the challenge Carmen🌸

Day 3️⃣ of with . Today is a :
🐍🩴🤝

We were to work on the other "side float of this Asana. As Carmen notes the top foot should not be forward of your centerline and your butt not sticking out from your centerline. OK with my foot but still need lots of work with thrusting that hip forward. Thank you for the work and the challenge Carmen🌸

this tag mobility challenge everywhere yoga over 63

It's a day of FIRSTS!
🌟it is August 1st
🌟it is the first of the week Monday
🌟I am for the first time in years joining a challenge!

Announcing the Cyogalife August 2022 Challenge named;



Day 1️⃣- This challenge will help us work on our spinal forward/backward movement along with sidebends or, lateral flexion, and twists. I'm super excited for this month's 28 postures.
Read Carmen's cues as she is genius at walking you through a posture. Especially with this one keep the energy and pull towards the long leg and the outside pinkie toe! Jump in everybody and have fun. With Carmen it's always a cool learning experience and journey XO.

Happy FriYay All🎊. Find something to be happy and grateful for today 🤍.

I'm grateful for this exceptional yogini for taking her time to put together this collage of 55 participants.
Today is International Day of the Tiger, hence the Photos of these majestic and beautiful big cats.

Our inspo for todays pose is and 💙🙏🏼💛

Thanks everyone! Have a peaceful weekend!

#

A big thank you to our host for putting together our Friday Flex Collage even though she was sick with coronavirus. 😘.

Thanks for feeling better! Our pose was inspired by the lovely Karen, .delicate.journey .

Everyone and anyone can join in. Look for our post for next week and give it a try. The more the merrier.🎉🥳

It is fun time🎉. It's that challenge where we do a yoga related pose in combination with our yoga wheel. Making new shapes with new friends.

Today it was my Florida friend, Leslie Leslie Greinstein who hosted and brought us this
😻😽

I love the spinal twists. And the foot/toe grab just makes it a little more intense. So get your wheel everybody and give it a try. Don't forget to always do both sides.

Thanks again Leslie and the entire crew :
The WheelParty Crew :🌺


Leslie Greinstein] 💥




a.yoga.girl✌🏼

It’s SaturYay🎉 and time for our
challenge!

This week our host was and she asked us to try this :

Her inspo was from the infamous Sabine so you know it will be a doozy!! Lotus and 1/2 Lotus are not my forte 🤷🏼‍♀️ Managed to have fun though and get lots of practice with Lotus’.!

Happy Weekend All 💟🕉💜

The Crew

likethecar
Bree

It's another fabulous Flexi Friday. and a perfect time for our Summery Friday Collage.🪷. I missed the deadline but I like this collage and this gang so much I posted anyway. I hope y'all don't mind. I really love the summer months. I guess that's why I live in sunny South Florida. The joke is when it's time for vacationing I many times go to another tropical climate. 🌴🌞🔥🙃

thanks to our beautiful host for bringing together 54 friends for this collage.

I love this summer bathing suit cover-up so chose it for my pose.
have a great summary weekend everybody!

Catching up on last week's (was on holiday in Italy!)

The super cool Sigi Sigi] brought us this lovely twist called

Honestly, I saw compass pose and I grabbed my foot. 🦶🏼Only after that I realized she grabbed the wheel. Either way there's no wrong or right just do your variation and have fun.
Is it just me or do your cats love when you get on the floor and you're at 👀level with them.😻

I loved seeing everyone's interpretation!

Thanks again crew:
The WheelParty Crew :🌺






Sigi]
a.yoga.girl✌🏼

'tWantToMissAChallenge

Happy FriYay and and Happy Friday Collage to all theses amazing Gods and Goddesses! Most of all thank you to our stupendous host for putting together 62 of us in such a fun collage!! My boyfriend, who is Brand New to yoga, (finally) participated -Row 5 next to me-🎉
What a beautiful sight. I am posting from my holiday in Italy🇮🇹.
Have a beautiful week everyone! 💛☀️

# #

It's FriYay and here comes our
Thanks to our awesome host: and her inspo this week from for bringing us this pose. We all need to be warriors in this life now!! All 69 of you were just that.
Check out row 4 🤩

Thanks again everyone for participating and please be aware of this important - World Day to combat Desertification and Drought .

The women of Sayfitness Personal Training! They come to us in all shapes and sizes and at all levels of physical shape.

If you think you have something to learn I would love to teach you!
Call me 954-421-2116

All you have to remember is this:

EAR over SHOULDER over HIP over KNEE or ear ANKLE ⬇️

Good posture is not just possessing physical strength one must also apply it with their mind; you must consciously find perfect posture. It is a moving target but when you get stacked up and stay there its effortless! So starting with a Balanced Stance is essential.

An expert whose discipline focuses on corrected alignment, Jerry Murphy, the director of the Iyengar Yoga Institute of New York, says, “Standing properly - and improving posture in general - can help prevent back pain, which persistently afflicts some 16 million American adults.

Practice standing on 2 feet hip width apart, spread your pinkie toes away from big toe (this will shift your weight to outside and front to back of feet.
Next, bring big toes touching, which will force muscles to engage to balance you.
Press heels to floor…work your way up…tightening the muscles”.

Standing with proper posture empowers you to be the strong determined person you are. You’re like, “bring it on“!

Well, not so fast! I did get your attention didn’t I?

Clean eating :
*eat more REAL food that is not processed.
*eat for NOURISHMENT- if nothing else
*eat more PLANT BASED foods -including beans , peas, high quality whole gains
*CLEAN UP YOUR ACT - adopt a cleaner lifestyle by getting plenty of physical activity during the day and the sleep at night and managing stress in healthy ways. Connect with family and friends
*LAUGH more!!😆.

Try something different this week. Shake up your routine in areas that need shaking up.

Why Workouts Alone Will Not Shed Pounds


What we know ; when we move we burn calories!

Simple!

Except… exercise being a science-based field has recently come up with some different results!

A large new study led by Dr. Halsey, A professor of life and health sciences at the University of Roehampton in London, published in August in Current Biology has concluded that, as an example, out of the presumed 100 calories burned for 1 mile of walking our bodies compensate or hold onto about a quarter of those so only resulting in a 72- 75 calorie burn.
And people with a high body fat compensate for even more. These results show how obvious that just exercising and not curbing your calories will never be an efficient way to lose weight.

The Answer: Keeping your calories in control on a regular basis will be the only way to achieve long-term weight loss and maintenance.
Try your own experiment… Eat a high, extra calorie diet for a week and do your regular exercise. I bet checking your weight loss at the end of that experiment will not be encouraging. And on top of it it will take you even longer to burn those unused, stored calories. And try the opposite; eat a calorie restricted diet for the same amount of time and do the regular exercise and check your weight loss. I think you’ll be pleasantly surprised. Now your job is to find balance.

Dr. Halsey said, “ is that exercise realistically burns few calories period. To shed pounds, we also will have to eat less.”

TRANSFORMATION

A thorough or dramatic change in form or appearance.

Meet Armando! Besides being a renowned banjo player (and other string instruments) he is his own success story….

After more than 50 years on earth, he finally ‘got it’. All the ‘wanting to’ and ‘needing to’ be healthier wasn’t enough. But…add to that a couple of serious health scares and suddenly life had a “Best Used By” label. He chose a quality over a quantity lifestyle so he will get the BEST USE he can for whatever he wants to do.
That’s right….Lifestyle. Not diet, or 3 month program or the latest book made a difference- balance did. Balance Emotional+Physical+Food+Sleep components and together each day will have more quality. Hence, the last half of life can be more fun filled and adventurous than you ever expected!

Keep at it. One week here or one week there with a vacation in the middle will not allow you to reach your goals. Somehow you have to figure out those components with life hanging overhead.

Look at Armando….he did it by faithfully tracking his diet on the Lose It app..and modifying his white flour and sugar intake. He has completely changed his alcohol consumption, sleeps at least 7 hours and never misses a daily workout. The weekends have an activity in them too. .

Add movement + fun + good food/drink + restful sleep …. GET RESULTS !

Metabolism
and Assumptions

The chemical processes that occur within a living organism in order to maintain life. Also known as the process in which to turn food into energy. Energy gets stored until it is used.

More than half, 55-70% of what we are eating and drinking actually fuels all our invisible chemical reactions that keep us alive. So what about the rest, movement and conscious efforts.

Its not all about exercise. Metabolism is really a reflection of how busy your cells are all day keeping us alive. Therefore, knowing your total energy expenditure tells you how many calories you need to survive. But more importantly it tells you how your body is functioning.

What’s New? Our assumptions are that a shift in hormones during menopause or puberty, being a bigger person, age, lifestyle and exercise level affect the metabolism either slower or faster. But the lack of data led us to these assumptions. It is Very difficult to conduct energy studies with enough people, across a broad enough age range to see how it changes throughout the human life span.

Last month a paper published in Science, with more than 80 authors, revealed that much of what we knew about metabolism was wrong.

* Metabolism goes through four distinct life phases : NewBorns / 1 month old / 9-15 months / 1-2 yrs old. After that your energy needs start declining until about age 20. From there they hold steady even through pregnancy and menopause. In fact you burn calories as efficiently at 25 at 55.

60 years old (approximately) there is another shift and gently energy expenditure declines until the end.

You can start by knowing your resting metabolic rate. We do RMR testing at Say Fitness Personal Training. The test takes about 10 minutes and is simply done by breathing into a mouthpiece . Sign up for your testing today. You will find out how your body is functioning metabolically and if you want to go farther than that you can speak with our RD, Karen Varela and she may be able to educate you even farther as your results relate to your diet.

Knowledge makes us strong and smart.
Knowledge helps us make informed decisions.
Knowledge keeps us ‘out of the dark’.

RUNNING OUT OF TIME
as it relates to fitness

We all know we have to eat right and exercise on a regular basis. But why do some of us have no problem with this and others have varying degrees of compliance?
We all know the basic concepts; move most days of the week, eat sensibly and sleep enough. So why is it so hard to do and keep doing?

Problem is, someone is always asking us to do these things so we are changing our behavior based on what someone else asked us to do.

STAND UP! SHOUT ON TOP OF YOUR LUNGS! DANCE ALL OVER YOUR HOUSE! SHAKE YOUR WORLD UP!

If you are not changing and not getting results don’t expect a great end of life. You must put the work in now. Find a quiet place to make some time and think about how do you want the rest of your life to be. Then make a new plan. Fun? Physical? Sickly?

I love motivating people that’s because I’m highly motivated. Try it for yourself. Make self commitments and keep them. Do not do what you need to do for somebody else.
YOU are responsible for YOU!

Reward yourself when you reach a goal No matter how big or small (that’s all relative anyway).
Then…
Keep up your commitment to yourself.

I’m BACK!

As you can see my absence has been 15 months long. Where has 15 months gone? I’ve sort of lost the perception of that time. Have you? Regardless of that time does march on and so should you.
I love to research, I love to disseminate information, especially as it pertains to exercise, physiology, anatomy and movement. So, I am making/taking the time to do just that again!
Please check back periodically for something interesting as it pertains to exercise, lifestyle and health. Along with some awesome folks and their training accomplishments here at Say Fitness Personal Training in Deerfield Beach.
If you want to see what happens when you keep moving, check out my IG gallery and I’ll prove to you that consistency keeps you young and fit and happy😄.

Toni