Wellness for Women Aruba

Vertical Leg Crunch Wall

Ex*****on
1. Exhale as you slowly flex your abdomen as you try to touch your toes with your fingers.
2. Slowly return to the starting position.
3. Repeat

Tips
1. Keep your neck level with your torso and your lower back against the floor.
2. Use a ball if you can not touch your feet yet.
3. Use a wall if you are not able to hold your legs up straight on your own.

Note
The Vertical leg crunch is 116% more active than the regular crunch.

Welcome!

Have some fun with breakfast by making this Crunchy Pita smeared with 2 tbsp of Peanutbutter and sprinkle some lovely Flax Chia and H**p. Time to prep: 5 minutes.

Hi there,
If you did not know me yet, my name is Jay Ras and I am a certified personal trainer at Cuts. If you know me, tell a fellow friend about me♡
Part of Cuts, my goal is for you to reach yours. Invest in yourself ♡PM me for an free intake apointment.

Work on your body, mind and soul

Slay day 1 The battle starts!
Its my first day back to a better me. So I would like to start off thanking your for visiting my page. I believe its great to share ideas to better ourself as women. In all aspects in our lifes. So I will be making some vietnames chicken this weekend and a Thai Soup. So expect food! Also, remember to weight yourself in by me to get a free expanation what you should be working on to get to your fitness goal. This will last only 15 minuten so bring paper!!! Second, we will be discussing a variating of journaling. This will improve your finance, your condition and your addiction to certain food or sugarloaded drinks. It is up to you to just try something new every time. We do not grow if we do not work for it. Yes, dedicate at least 3 hours of your life for you. Study an interess that is both enjoyable and related to a carreerbuilding skill. Make multifunctional hobbies. I longboard, which makes great quads and the agility not to fall in the shower when Im older. I prepare my body to such extend, that I can enjoy it to the fullest as a woman should. So, either be a happy introverted reader or try it out, but in your way. So that the journey can be a beatiful memmory of your arise as a Queen. And yes, I am a nerd :)
Love & Light
Jay

Let's make this journey together!

More and more I notice the fast decline of our elders in Aruba and it makes me wonder what it would take to get the motivated to be a part of our fitness gym.

So I came across some simple reasons for you to start shaking that b***y!

Not only will you improve your health and reduce injuries, you will also socialize and interact with a variety of ages. Your self-esteem will grow and you will be making friends in no time.

Here are my top 10 Reasons For Elders To Join Us:

Reduce Risk of Falls
Balance & strength exercises can help reduce the chance of a fall and help aid in quicker recovery from one. Preventive measures are always a sure way to stay healthy and safe!

Boost Your Brain
Exercise can increase memory, reduce Alzheimer’s symptoms and improve coordination.

Make New Friends
Everyone needs friends and people who work out together are more likely to stick with it.

There’s Nothing You Can’t Do
Afraid you won’t be able to do it? Fear not, we can modify everything to fit your current abilities. Just come over and let us know what you are aiming for.

There’s Something for Everyone
There’s plenty to pick from – a Dumbbells area, a Stretching area, a cardio floor and a variety of machines, Resistance Bands, a group personal training class. Try them all. Leave no training untrained until you find what fits you the best.

It’s Fun!
Workouts include music you’ll love, play and games to make the time fly by with lots of laughs.

Reduce Symptoms of Metabolic Syndrome
Hypertension, high cholesterol, blood sugar, and more can all be positively affected by exercise.
Reduce Stress

Exercise can help reduce stress, anxiety and even improve sleep.

Reduce Aches & Pains
A body in motion stays in motion – the laws of physics can’t be wrong!

Get in a Good Mood
Exercises releases good chemicals that make you feel great! One look at me and that is enough proof!

Love & Light,

Jay Ras

Want to start but need some help?

Looking for clients, in groups of 3 or individual.

Email me for more info and prices

[email protected]

Mental Health is often overlooked by many.
Exercise releases chemicals like endorphins and serotonin that improve your mood. If you exercise regularly, it can reduce your stress and symptoms of mental health conditions like depression and anxiety, and help with recovery from mental health issues.

HOW HAPPY ARE YOU WITH YOUR BODY?
NEW CLIENTS ACCEPTED IN APRIL.
# INTAKE GESPREK
# CONDITIONING
# STRENGHT
# SCULPT BODY
# HABIT TRACKING
# BASIC FOOD TRAINING

During March, there is a possibility to think about getting yourself some support to your Fitness Goals!

Send an email with your goals with a minimum of 250 words and your Fitness background to receive a chance to have an free intake interview with me.

I will be accepting new clients in the Month April, but limited so get your mindset and email me! [email protected]

Any questions regarding my fee and other, add it in the email.

With the warmest regards,

Jay Ras

The following benefits of minimalism are:
• Be free from financial worry
• Get rid of clutter that doesn’t add value to your life
• Spend more on experiences rather than stuff
• Be happier and less stressed
• Stable Eating Patterns
• Develop better relationships
• And so much more…

https://www.moneyunder30.com/minimalist-living

Minimalist Living: How Can It Benefit Your Life Significantly

Meet My Client Jeanette
My Client Since 4 Dec 2019
59 Years Young
Just Achieved Her First Personal Record
Planking for 1.15 s x 4 times!
Goal: To Be Fit & Strong!

BUDDHA BOWL WHO?
A Buddha bowl is a vegetarian meal, served on a single bowl or high-rimmed plate, which consists of small portions of several foods, served cold.

These may include whole grains such as quinoa or brown rice, plant proteins such as chickpeas or tofu, and vegetables.The portions are not mixed on the plate or in the bowl, but arranged in an "artful" way.

Buddha bowls have been compared to Nourish Bowls (a non-vegetarian version) and to Poké Bowls(Hawaiian dish with raw fish).

When it comes to food, I have no rules. Add some chicken and fish or here; I added some well seasoned mushrooms to my turmeric rice.
I also love adding fruits to my bowl so do not restrict yourself!
Blessed Week!
Jay

Eat, Relax, Train and repeat

Many of my clients are insecure of how much water they should consume per day.
Match your weight with your water intake and see the changes happen.

This week we will be putting attention to your glutes!

Starting with how to loosen tight glutes, followed by some powerful glute activation excercises and finishing with 5 ways to ensure bigger stronger glutes!

Come to the gym and lets start!

Jay

Variety is the spice of life

There is a variety of ways to get your proteins in, feel free to mix and match during the day!

Remember to fill your plate with colors and different textures to make it an adventure! Eating healthy does not have to be boring and plain. Make new dishes, try new smoothies and share the fun!

BUDDHA BOWL WHO?
A Buddha bowl is a vegetarian meal, served on a single bowl or high-rimmed plate, which consists of small portions of several foods, served cold.

These may include whole grains such as quinoa or brown rice, plant proteins such as chickpeas or tofu, and vegetables.The portions are not mixed on the plate or in the bowl, but arranged in an "artful" way.

Buddha bowls have been compared to Nourish Bowls (a non-vegetarian version) and to Poké Bowls(Hawaiian dish with raw fish).

When it comes to food, I have no rules. Add some chicken and fish or here; I added some well seasoned mushrooms to my turmeric rice.
I also love adding fruits to my bowl so do not restrict yourself!
Blessed Week!
Jay

Having work, home, family and other activities these holidays have me running up and down with stress. Here are some great twist workouts and their benefits.

Benefits of Twist
1. Improve Digestive Function
When you are in a twist, you will be essentially compressing your digestive organs - placing them under weight. This will cause a lack of circulation. When you release your twist there will be a rush or fresh blood that will flood your digestive organs. Fresh blood flow equals fresh oxygen and nutrients. Twisting will increase blood flow to the digestive organs, thus increasing their ability to function.
2. Detox
As mentioned above, when you twist you will cut off blood supply to your digestive organs, and then re-introduce fresh blood to your abdominal organs when you release your twist. This re-introduction of fresh blood can help to cleanse the cells of any built up waste because with increased circulation comes increased cellular detoxification. You can also help to move stagnated impurities and gas through your digestive tract due to the compression that comes with twisting.
3. Maintain Normal Spinal Rotation
The muscles and other tissues that surround the spine can become stiff overtime. This will lead to a decreased range of motion, pain and discomfort that can really affect quality of life. Practicing twisting postures helps to keep the spinal muscles mobile, helping to keep you mobile as well.
4. Reduction In Back Pain
Slumping over a computer at the office, slouching behind the steering wheel, sitting in chairs that offer poor back support and standing with our shoulders drooping forward are all things most of us do on a daily basis. All of these habits can lead to back pain. Twists stretch and strengthen the back muscles which can provide serious relief from the back pain caused by everyday life.
5. De-Stress
Twists are wonderful postures if you deal with stress or anxiety. These postures will help to open the chest, shoulders and back, all of which can help to decrease feelings of anxiousness. You will be releasing stored tension in the body as you twist, which can have a positive effect on your mental state. You will get double the benefit if you combine your twist with slow, rhythmic breathing as well.

Lets Get Started!