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Joni Cottam

@jonisadventures

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Mountain air & strong goals 🏔️💪🏼
Beauty • Fitness • Adventure ✨
Creating a life I love 🤍
📍 Utah

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How to make the cute Strava maps🧡🏃‍♀️🌼 because sharing is caring.
•Click the share button on your activity in Strava. Swipe to whichever map type you want to use and hit save.
•Open insta stories and put the main image you want to use in the story. Then add a photo and click on your saved Strava map. Highlight it by tapping on it until see the circle. Put the map only in the circle. Now you can enlarge it & move it around to where you want it. Next add another photo, this time you’re going to highlight the Strava text with stats part. Move it around to where you want it.
•Now go back to photos app and copy your main image, back to story and hit paste. Move your image so it lines up over the original one annd voila!
You can get super creative with this! This is just the one I’ve been doing. Tag me if you try it!🧡 by @jonisadventures

Save this for your next shoulder day🫶🏼
Weights used: lateral raise & front raise 10lb db’s, seated Arnold press 20lb db’s, core work 15lb db.

#shoulderworkout #homeworkouts #stronggirlsclub #fitnesslife by @jonisadventures

Chasing sunsets with you ❤️‍🔥 by @jonisadventures

The bulk of my workout today was the @bretcontreras1 hip thrust pyramid! Give it a try💀
4 sets:
1️⃣ 15 reps-> light, moderate weight
2️⃣ 10 reps -> add weight
3️⃣ 5 reps -> add weight again
4️⃣ 20 reps -> drop weight

Week 1- 50 reps
Week 2- 60 reps
Week 3- 65 reps
Week 4- 70 reps

#gluteday #fitness #gluteworkouts by @jonisadventures

Another day of glutes🫡
Weights used: Bulgarian split squats- 30lb dumbbells
SM glute bridge- 45’s on each side= 135lbs
Cable pull-throughs- 70lbs
Cable kickbacks- 40lbs

#gluteworkout #homeworkouts #girlswholift by @jonisadventures

Could easily be done with dumbbell only!
Weight used: kas hip thrust 35’s each side= 115lbs
Elevated sumo squats 50lb dumbbell
Single leg rdl 35lb dumbbell
Standing clamshells 25lb plate

#gluteworkouts #homeworkout #girlswholift by @jonisadventures

Only had 20 mins this morning to get a quick lift. This was perfect! Grab a dumbbell and give it a try💪🏼

#dumbbellworkout #girlswholift #quickworkout by @jonisadventures

More Octobers pls 💛🍂

#trailrunning #hoka #utahisbeautiful by @jonisadventures

3x12 seated shoulder press (20lb db’s) + 12 lateral raise (10lb db’s)
3x12 single arm db row (30lb db) + 12 reverse fly (10lb db’s)
3x12 tricep rope pulldowns (40lbs) + 12 tricep kickbacks (10lb db’s)
Finish with 2 rounds- 24 alt db curl (15lb db’s), + max hammer curls using the same weight
Tag me if you try it!

#upperbodyworkout #fitnesslife #girlswholift by @jonisadventures

I really wish fall lasted longer🍂🤎

#stravafun #hoka #fallrunning #trailrun by @jonisadventures

A favorite fall loop🍂 the best part is all of these are connector trails so you don’t have as many people.😏
You can start at any of the t.h’s but my favorite way to go is start at green pond, over to maples, down to wheeler, up middle fork.🍁

#strava #hoka #getoutside #trailrunning by @jonisadventures

You know where to find me 💛🍂💛
#findmeoutside #fall #utahmountains #snowbasin by @jonisadventures