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Debra Rosado-Bohac 🇵🇷IFBB Pro

@debrafitnesspro

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💙GBS Svr 🐢 & CIDP advocate💙
IFBB Figure & Bikini Pro
Posing Coach
🧬Functional Health Coach (helping women lose ⚖️ & build 💪🏽)
💫Phil 4:13
My faves👇🏽

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I am beyond grateful to not only have the blessing to compete again after 4.5 years but to have done so at the first inaugural Maryland IFBB Pro Night of Champions. Thank you @garyudit @nikki.poliiti and @npc.ifbb.politi.promotions for hosting this event for us masters pro.
Thank you to all the judges @todd.howe.5095 @nickiejo39 and others for your feedback and commitment to this amazing sport.

This journey has felt like a lengthy roller coaster ride (fun fact: I don’t like roller coasters). Lots of ups and down, twists and turns, unknown directions, and dark paths along the way, but in the end I’m thriving. This show was more than just getting back on stage and competing. This show was a symbol of my faith and trust in God. I was determined to do what the medical field said I would never do again. I was determined to not allow a medical diagnosis dictate how I was going to live the rest of my life. I was determined to show the world that with commitment, determination, faith, and a strong mindset all things are possible. I was determined to show the world the miracle that God performed in me. Isaiah 26:4 “Trust in the Lord always, for the Lord God is the eternal rock”; Psalms 23:4 “Even when I walk through the darkest valley, I will not be afraid, for you are close beside me. Your rod and your staff protect and comfort me”. The climb up the mountain was hard but making it to the top has been worth it all. I share my journey with the hope that my testimony can bring light, strength, hope, faith and belief to someone else as they climb their mountain all the way to the top.

Continued in the comments by @debrafitnesspro

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a year ago

It won’t happen overnight, but it will happen eventually. Just work hard for it and don’t give up no matter how hard it gets.

#gbssurvivor #cidpwarrior #onceparalyzed #nowwalking #godsmiracle #fitnessjourney #lifestyle #mevsme #agressivepatience #drivenwithapurpose taken in Kraken Performance Gym by @debrafitnesspro

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3 years ago

I’m a survivor
I’m not gon’ give up
I’m not gon’ stop
I’m gon’ work harder
I’m a survivor
I’m gonna make it
I will survive
keep on surviving

Thank you lord for my life and the strength you give me to keep fighting.

#gbssurvivor #cidpfighter #autoimmunedisease #imasurvivor #godsmiracle #drivenwithapurpose #onceparalyzed #nowwalking #fitnessishealth by @debrafitnesspro

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4 years ago

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14 days ago

Using the band to elevate your non working leg is definitely a game changer. It will eliminate all the cheating and compensation from the traditional Bulgarian split squat. It will 110% be isolated!

The nonstop glute tension from the deepest stretch all the way to the top will have your glutes twerking on their own 😂. Bonus… the stability of the smith machine will allow you to load it enough to challenge the mechanical side too.

It has become a staple in my routine. Give it a try and let me know what you think.

Credit to: @victoseg

#gluteday #glutegains #bulgariansplitsquats #fitover40 #growth by @debrafitnesspro

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a month ago

With the move and finding a new home gym my workouts had been all over the place. Finally back into my normal routine and loving it.

Exercise: Hover Deadlift @bostonbarbellofficial
Give these a try and I promise your glutes will be on 🔥🔥

#gluteexercise #glutegrowth #weighttrainingforwomen #fitover40 #deadliftvariation by @debrafitnesspro

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2 months ago

Did you know??? Suspension training builds exceptional core stability, functional strength, and muscular endurance by using gravity and your own body weight as resistance. This constantly forces your stabilizing muscles to engage during every exercise.

Tag a friend and give this suspension training circuit a try. If done correctly you will have more than your core on 🔥

#coretraining #trxsuspensiontraining #muscularendurance #fitover45 #functionalmovementcoach by @debrafitnesspro

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3 months ago

Inverted Row with a Dead Bug

I have been incorporating functional movements back into my workouts. I am training to not only be strong, but also to be mobile, to have balance and coordination. You don’t have to lift heavy weights to be strong and obtain good functional movement throughout your body. As we age our health begins to deteriorate if we don’t do anything to help prevent it. It’s never too late! Give it a try and let me know what you think.

#functionalmovement #suspensiontraining #corestrength #fitover45 by @debrafitnesspro

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3 months ago

I’m always looking for ways to challenge myself. I tried this Crawl Hold Rotation that I got from @alexia_clark I promise you, it’s not as easy as it looks. Your abs, shoulders, back and legs will be on 🔥
Try 3 sets 10-15 reps each side.

Give it a try and let me know what you think.

#core #abs #challengeyourbody #fitover40 #workouts by @debrafitnesspro

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4 months ago

My love, through out these 12 years of our lives you have been my biggest supporter, my biggest comfort and my truest smile. Thank you for standing by my side through all of life’s unknowns. You have been my ride or die. Standing in front of me cheering me on, beside me watching my back and most of all beside me so I’m never alone. Our love is as unique as our thumbprints. It’s a love that no one can ever replicate. Every moment we have shared over the last 12 years has left a mark in our hearts. Thank you for being my constant love, my everything. I love you! Happy Anniversary my love. ❤️ by @debrafitnesspro

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4 months ago

Baby girl, watching you grow into such a beautiful, smart, kind, and capable young woman has been such a joy for me. I am incredibly proud of the young woman you are today and can’t wait to witness what you achieve in this new chapter. Embrace every new experience, trust yourself, and never lose that beautiful spark that makes you, you. Keep your dreams big, and your courage even bigger. You have the strength and determination to do absolutely all things you set your mind to. I’ll always be here cheering for you.
I love you ❤️ by @debrafitnesspro

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4 months ago

I don’t just train for the stage, I train to be functional in my everyday life. There are so many benefits to jumping rope. 1) Massive Calorie Burn: jumping rope is a highly efficient cardio workout. Depending on your intensity and body weight, a vigorous skipping session can help you burn more calories in less time than traditional jogging. 2) Full-Body Muscle Engagement: It doesn’t just work your legs. The constant turning of the rope and stabilizing your core engages the shoulders, arms, chest, back, and abs simultaneously. 3) Enhanced Coordination and Agility: The repetitive motion teaches your brain and body to synchronize upper and lower limbs, which boosts your footwork, balance, and spatial awareness for other sports. 4) Cardiovascular Health: Regular skipping spikes your heart rate, which increases maximum oxygen uptake (VO2 max) and strengthens your heart and lungs over time. 5) Increased Bone Density: The light impact acts as a weight-bearing exercise, which can stimulate bone growth and help prevent age-related bone loss (such as osteoporosis).

100 jumps without stopping in between my sets of lifting. If I mess up, I start all over again. Goal is to hit 1000 jumps in one workout session. Today I hit 800 jumps and it was a leg day workout.

#jumpingrope #functionaltrainning #trainforqualityoflife #cidpwarrior #gbssurvivor taken in The Iron Asylum (Newport News) by @debrafitnesspro

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4 months ago