Strong & Fit by Iva

August was a month where I felt renewed, full of ideas and excitement, it also went so fast!

The kids went back to school and also the routine 😉 I felt incredible inspire from all the events I participated from Integrative Nutrition Alumni, to sharing a great conversation with Healthy Haven Nutrition LLC and the amazing instructor training at Crunch.

I can’t forget my amazing clients in person and online. I sometimes can’t believe I’m doing this!

Spending time with my family and friends is very important to me, more than ever because time is going so fast.

This is just a little of what August was for me, I want to look back an remember in the days when things are not easy that I had many reasons to be thankful for because life is not perfect, but there is always a reason to be grateful ✨✨

What about you? What is your favorite memory from August?

You don’t need a full gym to challenge your entire body.

Grab your dumbbells + kettlebell and try this Lower + Push workout designed to combine strength, power, coordination, and stability.

You’ll be working your legs, shoulders, chest, and triceps, with power-based movements to challenge your body in a different way.

Make it a circuit:
Complete each exercise one after another, then take a longer rest at the end of the round.

3–4 rounds

1. KB Elevated Goblet Squat.
2. KB Alternating Halo to Squat
3. KB Lateral Walk to High Pull
4. DB Sn**ch
5. DB Lateral to Front Raise
6. Alternating Reverse Lunge to Front Raise
7. KB Half-Kneeling Overhead Tricep Extension + Pulses
8. Tricep Push-Up


One important reminder:

Because this workout includes power and complex movements, form comes first. Choose a weight you can control. Learn the movement before increasing the weight or speed. You should feel challenged, but you should never sacrifice your form just to get more reps.

Want more guidance on how to combine strength training + nutrition after 40?

Download my FREE Fitness & Nutrition Guide for Women 40+ on my bio or with this link:
https://strongandfitbyiva.myflodesk.com/strengthandnutritionguide

Save this workout for your next home training day and let me know which exercise challenges you the most!

Are you feeling like the fitness and nutrition habits that used to work for you just aren’t working anymore?
As women, our bodies go through distinct seasons, from navigating our 30s and 40s to managing hormonal shifts, metabolic changes, and busy, evolving schedules. What supported your body ten years ago might not be what your body needs today.
That’s why I’m going LIVE with Dr. Nicole Lawrence from Healthy Haven Nutrition LLC for an empowering, candid conversation on how to align your strength training and nutrition for every stage of life!

Do you want to be listen to this great topic? Here is the link: https://www.facebook.com/share/19bWbqEzSn/?mibextid=wwXIfr

If you want my Free Guide for strength & nutrition for women over 40 below is the link or you can grab it ftom my bio.

https://strongandfitbyiva.myflodesk.com/strengthandnutritionguide

Are you feeling like the fitness and nutrition habits that used to work for you just aren’t working anymore?
As women, our bodies go through distinct seasons, from navigating our 30s and 40s to managing hormonal shifts, metabolic changes, and busy, evolving schedules. What supported your body ten years ago might not be what your body needs today.
That’s why I’m going LIVE with Dr. Nicole Lawrence from Healthy Haven Nutrition LLC for an empowering, candid conversation on how to align your strength training and nutrition for every stage of life!

Come spend a workday with me!

A little behind-the-scenes look at what a typical day can look like as a Health Coach and Personal Trainer.

From helping the kids to go to school, breakfast and working behind the scenes, to training clients, virtual nutrition coaching, taking care of my own body, and getting my workout in…

No two days are exactly the same!

One of the things I love most about what I do is that coaching is so much more than telling someone what to eat or what exercises to do.

It’s about helping women build strength, create healthier habits, feel better in their bodies, and have the support they need along the way.

And yes… I’m still working on my own health and fitness every day, too. 💗

Which part of my day would you like to see more behind the scenes of?

If you ever want to try tofu just like me, but you are not sure what to make, this colorful plant-based stir fry is packed with flavor. My husband helped me to prepare it and the kids thought it was chicken 😜 win- win for this mom!

Serving Info approx

Makes: 4 servings
Per serving
C 28gP 20gF 15gCal 316

Ingredients:
extra firm tofu (1 block)
2 teaspoons avocado oil
1 tbsp cornstarch
2 cup, chopped broccoli (trimmed to bite sized pieces)
1 1/2 cup, chopped or strips red bell pepper (or add different colors)
1 cup grated carrots
1/4 cup lower sodium soy sauce (or Tamari if gluten-free)
2 cloves garlic (minced)
2 tablespoons brown sugar
2 tsp sesame oil
1 tsp lime juice

Directions:

1. Preheat oven to 400 degrees and line a baking sheet with foil or spray with nonstick cooking spray.
2. Slice the tofu block into three 1-inch slabs. Lay out paper towels on a cutting board. Place the 3 slabs of tofu on top and cover with more paper towels and pat until dry. Dice the drained tofu into 1-inch cubes. In a medium bowl toss the tofu with 1 teaspoon of oil and the cornstarch. Spread evenly on the prepared baking sheet. Season with salt and pepper.
3. Bake for 30 minutes, turning the tofu squares every 10 minutes to make sure it is cooked both sides.
4. Meanwhile, whisk the soy sauce, garlic, brown sugar, sesame oil, and lime juice together in a small bowl (add salt to taste)
5. While the tofu is cooking, heat the remaining 1 teaspoon of oil in a large skillet over high heat. Add the broccoli, bell pepper and carrots, to the pan and saute for 10-12 minutes until the veggies are crisp-tender.
6. When the tofu has finished baking, add the stir fry sauce and tofu to the cooked veggies and toss well.
7. Garnish with sesame seeds, fresh cilantro, chopped cashews or peanuts, or chopped green onions if desired.

Enjoy! Save and let me know id you make it.

If you want more recipes that are nutritious and support your metabolism get my Free 5- Day recipe guide on my Bio.

Feeling a little off lately? Me too!

I want to share five simple swaps I’ve been doing to balance my hormones and feel better during perimenopause, including swapping calorie counting for blood sugar balance meals, replacing fasted coffee with water, choosing intentional movement over high-intensity workouts, creating an unwind routine instead of night scrolling, and switching to clean skincare products.

Let me know if you have done any of these swaps before or share other tips that have worked for you.