AV Performance & Fitness
🙋🏽♀️: Antonella Valencia, 𝘓𝘈𝘛, 𝘈𝘛𝘊, 𝘊𝘚𝘊𝘚
🤸🏻♂?
01/07/2022
Excited to share that this Fall I am going back to school to pursue my PhD in Exercise & Sport Science!! 🧬🏋🏻♀️🔬🏅
Currently within my business I do a lot of education and I spend a lot of time debunking myths my clients and athletes have heard. I absolutely love education and there is no better feeling than when “it clicks” for someone. My goal with this degree is to take my business to the next level and also teach at the university level. How many people wish they had learned even the basics in college when it comes to exercise and nutrition?! Excited to learn more and continue to defy the odds as a hispanic woman and first generation college student in the sports medicine world 🌎
Dr. Schwarz coming 2025 🤓
05/01/2022
Happy New Year!!
It’s the first week of the new year and I just wanted to remind you that we are leaving diet culture and the fear of getting bulky in 2021 ✌🏼
I’ve been “training” people for years now, but this past year was the first year I was able to almost fully devote my time to my own business. It has been such a blessing and so much fun, since most of our year now is spent traveling as a family of 3 (woo baseball!) ⚾️
I wanted to come on here and say thank you to everyone who has made this past year possible. Big risks are scary, but they sure do come with big rewards. 🤍
I really love what I do. Most of my days are spent working from home, creating programs for people (lots and lots of spreadsheets), taking client calls, video call sessions, making graphics, planning my next project, in person training and rehab sessions, working with local high school teams, clinics, tournaments. 🏋🏻♀️
My advice to you is START NOW. I started dabbling in this world back in 2016 when I truly didn’t know anything. The only thing I knew was I loved sports, and I wanted to help people be the best at them. My business kinda stunk, but if I hadn’t started then, I wouldn’t be where I am now.
If you are curious about the services I offer/ what I do, shoot me a message and check out my website (link in bio)! I’m grinning ear to ear knowing this is what I get to do for the rest of my life! 2021 you were good, 2022 you are going to be GREAT!!! LFG 🔥
P.S. Swipe for a graphic about some healthy habits we’re taking into 2022! If you didn’t receive this in your inbox, it’s because you are not on my email list! Head to my website, download it for free in my “Shop” and not only will you have the graphic (which you should totally print out and hang on your fridge), but you will also automatically be added to my email list and receive my monthly email that goes out the first Tuesday of every month! 📧
21/08/2021
Just me and my dawgs 🐶
11/08/2021
& just like that my baby bro is a college freshman 😭 I could not be more proud of the man you’ve become Tyler, the best is yet to come 💜 Love you and so excited for football season 🤩🏈
Go Raiders!!! 😈
SQUAT DEPTH 🏋🏽
Let’s talk about it.
Sure there are instances when partial range of motion (ROM) is called for, but that’s client/patient specific.
When referring to the general -injury free- population (especially my athletes) full ROM squats are superior.
Why? ⬇️
❌Partial ROM:
•does not effectively target all lower body muscle groups and does not recruit the same amount of motor units and muscle fibers
•does not translate to real world or sport specific scenarios
•limits mobility
•higher probability of injury (imagine if you let your ego get in the way, only lifted heavy and at partial range, and then one day you had to squat low to duck/dodge something… OUCH)
✅Full ROM:
•best way to target all lower body muscle groups and recruit more motor units and muscle fibers
•translates to real world scenarios and is much more sport specific
•increases the demand for mobility
•limits injury
So next time you go to squat, if you can’t seem to get low enough, drop the weight, chances are it’s too heavy for you, and work on getting DEEP 😤
Squats @ 145 for me today.
25/06/2021
Happy Friday friends!! 😁
Today is an extra happy Friday because after many weeks of being under construction… my website has officially launched! 💻
If you’ve ever wondered what exactly it is I do or were curious about the services I offer, head to the link in my bio and check it out 🙌🏼
I’d love to answer any questions you may have so slide right into these DMs if there is anyway at all I can help you 🏋🏻♀️🥦
Forever and always, thank you for your support 💪🏼
-AVP
www.avperformanceandfitness.com
Instagram won and sucked me into the reels trend 😬
Here are a few reasons why you might be struggling to reach your goals!
-you’ve bought a cookie cutter workout program that’s just not going to cut it because...
-you have different injuries and limitations to work around!
-you have a very different schedule, routine, and lifestyle than anyone else does!
-your body and your goals are unique and continually evolving!!
Hire a professional who can account (and keep you accountable!) for those things and watch how much quicker and more efficiently you’ll reach your goals! And feel your best! 🙌🏼
29/04/2021
This one is for all of the first generation college students, those who are minorities, and those who come from low income, single parent homes...
YOU CAN DO IT!!!! 📚👩🏽🎓
Growing up I had all of the odds stacked against me, but today we celebrate the shattering of those odds.
Today I graduate with my Master’s Degree in Applied Physiology & Kinesiology with a specialization in Human Performance.
Do I know everything? Absolutely not.
Do I know a little more than I knew 2 years ago? Absolutely!
I think one of my favorite things about this whole process has been mentoring students who grew up in similar circumstances. Showing them that it IS possible, there are resources, there are people who want to help you.
This degree opens up so many doors for me and my career and today we jump for joy because of it!!
Never stop fighting for what you want.
Never stop investing in yourself and your education.
Never ever give up!!
And most importantly...
GO GATORS🧡🐊💙
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