RdevaughnFitness

What are your health and fitness goals for the rest of 2024?

I started a new strength training routine last week so one of my goals is to be consistent with my own personal strength training so that I can see results and improvements with increasing my weight. A lot of times I stay so busy teaching group fitness classes that I don’t do personal workouts of my own.

another goal of mine this year is to do more yoga and flexibility training, preferably on a daily basis. The past week or so I’ve done some stretching outside on my front porch, which is awesome!

lastly, I’m focusing a lot on my meal planning and making healthier choices and going back to my food logging with MyFitnessPal.

* wish list *

as I was researching the benefits of trampoline jumping – I came across the brand . As a certified group fitness instructor I love doing research on different workouts that my members, especially my seniors, can try that are low impact.

I had purchased a mini trampoline from a box store several months ago and thank goodness it was one of the very few things I was able to keep when i moved 3 months ago. Some of you know that I’m going through a divorce and so I downsized from a 3 level house to a 2 bedroom apartment - which also meant giving up my basement home gym that I had for 12 years. 😢

Money is super tight right now with attorney costs and providing for my boys completely on my own with my part-time income. So eventually, when my money situation gets better this trampoline is on the top of my list to get! 😍

my Tuesday workouts:

✅ 45 minute forever fit class, which is a low impact cardio/strength class, seated/standing. we use a chair, soft ball, handweights, and resistance band.

✅ 30 minutes of chair yoga. Standing and seated work using just a chair. at the end of class we did an affirmation.

✅ swimming and laying in the sun with my son before dinner

my youngest son had a tennis clinic earlier this morning so my other son and I walked a little over 45 minutes on the Roanoke Greenway down by the hospital/rivers edge area.

It is my absolute least favorite place to walk, but at least i was not by myself. Then we watched tennis for a little bit before I had to head to work for a couple of hours. I got over 10,000 steps today and also got some housework done.

here is another self-help book that I also have read in the last month.

I read this book with the intention of learning what makes up the behavior traits of a narcissist and how to set boundaries. i’m not looking to “outsmart” anyone and I want to be aware for future relationships.

Narcissism usually exhibits predictable patterns of behavior over time and is a descriptive term not a diagnosis ; so narcissism would be used as a personality trait.

there are a wide variety of narcissistic predictable behavior patterns like:

excessive need for admiration, lack of empathy, emotional fragility, inflated sense of self importance, extreme self absorption, interpersonal exploitativeness, narcissistic defenses, denial, rage, contempt, blame shifting, and projection.

narcissistic relationships steal your time and peace of mind… don’t let them steal your future too!

understanding narcissism and narcissistic abuse is the best way to start healing because you can’t heal from what you don’t understand. they have the power to harm you; they don’t have the power to heal you.

Healing is not for a narcissist to give; it is a gift you give yourself. no one knows what you’ve been through better than you.

I enjoy reading self-help books – either to help me or to help me understand someone else.

I ordered this book earlier this year and finally got around to reading it this month. 🤦‍♀️

🚨 Did you know that 58% of marriages involving an ADHD or ADD spouse end in divorce?

🚨 and 80% of adults having ADHD/ADD end up having at least one other condition like depression, anxiety, substance abuse, etc. WOW! 😢 💔

I learned a lot about ADHD and how it affects the brain; which in turn affects so many other things like relationships, jobs, communication, etc.

I liked that this book addressed not only the struggles of the adult having ADHD, but also the struggles of the partner who does not and their day to day life. it addressed different patterns/dynamics of the marriage between the ADHD adult and non-ADHD adult. and also talked about the importance of treatment for BOTH partners and why.

I highly recommend this book if you need it in your relationship or just to help you understand someone else. 💯 it’s geared towards marriages, but can also help you understand a family member, friend, coworker, etc.

this morning I got up early and walked outside for 2 miles/40 minutes. Then did some sprint training on the bike, 7 minutes total. Then finished up on the treadmill for another mile/20 mins.

then went to the Salem Ymca and taught my 60 minute forever fit strength class, which a low impact, seated/standing class which focuses on cardio, strength, balance, agility, and fall prevention.

after classes, my son and I ran a bunch of errands. Then I went back out to teach my evening chair yoga class. It was a brand new class and the dates got mixed up on the advertising so no one showed up tonight. Will try again next week.

Tuesday workouts:

✅ 45 min power sculpt class, which is total body strength and core class using a variety of equipment. today we used a resistance band, dumbbells and a mat.

✅ 45 minute forever fit class, which is a low impact cardio/strength class, seated/standing. we use a chair, soft ball, handweights, and resistance band.

✅ 30 minutes of chair yoga. Standing and seated work using just a chair. at the end of class we did an affirmation.

✅ 17 min evening walk after dinner before bed

🚨NEW CLASS! Starting tomorrow Wed August 7th- I will be teaching 60 minute chair yoga classes at 645 pm located at the Salem Senior Center.

Salem Parks & Recreation offers a variety of fitness classes for ALL AGES at the Salem Senior Center (110 Union St.). For more information, call the Salem Senior Center at (540) 375-3054. MUST register with Salem, VA Parks and Recreation

Happy Monday! started my morning off with some outside movement so I can feel energized today while working at the office.

✅ 2.37 miles/ 45 mins walking outside while listening to two different podcasts.

✅ 12 mins stretching

did lots of food prep yesterday so I can be prepared this week to eat better. My movement goal is to get at least 10,000 steps every day this week - which includes at least a 10 minute walk outside daily.

✅ 36 min walk outside

✅ 21 mins on the treadmill

✅ 5 mins sitting outside at the pool, soaking up some vitamin D

✅ 45 minute forever fit class, which is a low impact cardio/strength class, seated/standing work.

Friday morning I taught 60 minute GoLo + Stretch which is 45 minutes of low impact/medium intensity, cardio, and strength intervals. Followed by a 15 minute total body stretch- seated and standing.

it was a busy Wednesday yesterday!!

I went to the Salem Ymca for walk club and then i taught my 60 minute forever fit strength class, which a low impact, seated/standing class which focuses on cardio, strength, balance, agility, and fall prevention.

after classes, I went home to relax with both my boys and went swimming. It was great to sit out in the sun and relax.

Then I went to my counseling appointment. I haven’t been able to go in the last two months so I’m glad I got to go. it’s a little weird though going- now that I don’t have the expectation of fixing my marriage. I’m not really sure what my counseling goals should be now???

✅ 23 min walk outside around the ymca

✅ 45 minute forever fit class, which is a low impact cardio/strength class, seated/standing. we use a chair, soft ball, handweights, and resistance band.

✅ 30 minutes of chair yoga. Standing and seated work using just a chair. at the end of class we did an affirmation.

my Saturday workout included heading outside for a 49 minute walk, 2.5 miles. The weather was cool enough to walk outside, which was awesome!

Friday workouts:

45 min bootcamp! I actually did it as a participant and not as an instructor. we used a barbell and plates, mat, dumbbells and b***y band. after class, we got to eat our charcuterie box snack.

I then taught 60 minute GoLo + Stretch which is 45 minutes of low impact/medium intensity, cardio, and strength intervals. Followed by a 15 minute total body stretch- seated and standing.

Tuesday workouts:

✅ 45 min power sculpt class, which is total body strength and core class using a variety of equipment. today we used a resistance band, dumbbells and a mat.

✅ 45 minute forever fit class, which is a low impact cardio/strength class, seated/standing. we use a chair, soft ball, handweights, and resistance band.

✅ 30 minutes of chair yoga. Standing and seated work using just a chair. at the end of class we did an affirmation.

before all my classes, I worked a shift starting at 5 AM so I got to see the sun rise.

🚨NEW CLASS! Starting Wed August 7th- I will be teaching 60 minute chair yoga classes at 645 pm located at the Salem Senior Center.

Salem Parks & Recreation offers a variety of fitness classes for ALL AGES at the Salem Senior Center (110 Union St.). For more information, call the Salem Senior Center at (540) 375-3054. MUST register with Salem, VA Parks and Recreation

happy Monday!
What exercises are you going to do today to move your body?

🚨NEW CHALLENGE ALERT!

Join me online starting August 5th thru October 28th for a 12 week book study and fitness challenge using the book “12 Ways to Age Gracefully”.

Each chapter will be discussed each week with tips and goals. We start in 2 weeks!! my coaching is free – you just have to purchase the book for less than $20!

PURCHASE YOUR BOOK FROM AMAZON HERE: https://amzn.to/3LsChps

Friday workouts:

45 min bootcamp! I actually did it as a participant and not as an instructor. It was a lot of fun!! used a slam ball, barbell, and plates, mat and dumbbells

then taught 60 minute GoLo + Stretch which is 45 minutes of low impact/medium intensity, cardio, and strength intervals. Followed by a 15 minute total body stretch- seated and standing.

🚨 NEW CHALLENGE ALERT! Join me starting August 5th thru October 28th for a 12 week book study and fitness challenge using the book "12 Ways to Age Gracefully". Each chapter will be discussed each week with tips and goals - EITHER on my blog (www.empowermoms.net) or in my private facebook group Walk Strong Roanoke Challenge Group . We start in 2 weeks!! PURCHASE YOUR BOOK FROM AMAZON HERE: https://amzn.to/3LsChps

Yesterday, Wednesday I went to the Salem Ymca for outdoor walk club at 10am. we walked inside for a total of 52 mins/ 3 miles.

then i taught my 60 minute forever fit strength class, which a low impact, seated/standing class which focuses on cardio, strength, balance, agility, and fall prevention.

my son was feeling sick so I canceled my counseling appointment and headed back to the apartment for the rest of the day to just chill and do housework.

how was your Wednesday?

Tuesday workouts:

✅ 45 min power sculpt class, which is total body strength and core class using a variety of equipment. today we focused on a loop band and the stability ball.

✅ 45 minute forever fit class, which is a low impact cardio/strength class, seated/standing. we use a chair, soft ball, handweights, and resistance band.

✅ 30 minutes of chair yoga. Standing and seated work using just a chair. at the end of class we did an affirmation.

then we had our monthly senior luncheon. The food was awesome!

I worked an early morning desk shift, so I got to see the sunrise.

happy Monday!

I got up early to get my workout in since I knew I would have a very busy day at the office.

4 minutes on the mini trampoline ✅

2 miles/42 mins walking outside – watching the sunrise ✅

20 mins of mobility work and stretching ✅

9 AM Saturday walk club crew.

We decided to walk inside Tanglewood mall instead of outside since it’s been in the 90s for the last couple weeks. 🥵 it was great to visit with the ladies as we were walking and staying cool. I walked for an hour and then went to brunch afterwards.

on Thursday, I got up really early to get my son ready for his church trip for the weekend.

After I dropped him off at 530am - I went back to the apartment for 40 minutes of walking outside. It was still in the 60s so it felt perfect! I loved watching a sunrise!

Then i went to my apartment gym to stretch for about 10 minutes. then got ready for work and met my oldest son at a local restaurant for breakfast before heading off to my all day bookkeeping job.

Friday workout:

60 minute GoLo + Stretch which is 45 minutes of low impact/medium intensity, cardio, and strength intervals. Followed by a 15 minute total body stretch- seated and standing.

we use dumbbells for the strength training blocks. We also used a green Pilates ball for some cardio and core work!

one of my members brought mini zucchini muffins to share with everyone in class. They were so yummy!

This morning we went to the Salem Ymca for outdoor walk club at 10am. we walked inside for a total of 45 mins.

then i taught my 45 minute forever fit strength class, which a low impact, seated/standing class which focuses on cardio, strength, balance, agility, and fall prevention.

my oldest son met us at the gym and after my classes we all went back to the house to finish up some things in the basement. i’ve been living at my new apartment for six weeks now, but still have some things to finish up at the house.

Tuesday workouts:

✅ 45 min power sculpt class, which is total body strength and core class using a variety of equipment.

✅ 45 minute forever fit class, which is a low impact cardio/strength class, seated/standing. we use a chair, soft ball, handweights, and resistance band.

✅ 30 minutes of chair yoga. Standing and seated work using just a chair. at the end of class we did an affirmation.

after coming home for a rest, my son and I packed dinner and we headed to the chiropractor and then to basketball practice. While he was practicing, I was able to do my women’s Christian study.