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What an incredible journey it’s been with my Thursday crew. @Jhunel—thank you for being my rock and the first friend I made at the hub. Your kindness and support have meant the world to me! 💖
To my Thursday people—I’ll miss you all so much. It has been an absolute honor to instruct you and share my fitness journey with you! 🏋️‍♀️✨
@Tavia, I’m beyond grateful for stepping in during my leave—you’ll inspire and ignite passion in our community! 🙌💪
Keep shining and chasing those goals! ✨

#MaternityLeave #ThursdayCrew #FitnessJourney #GratefulHeart #FitLife #Inspiration #CommunityLove #SupportSystem#strongbycourtney #seeyousoon #willmissyouall❤️ #thehubalameda #thehubpickleball

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Happy Fall everyone! Here is some Monday motivation for you! Come visit us @hubsportsclub_alameda to take in the wonderful view and get fit with us!

💡DID YOU KNOW? Sunlight☀️☀️☀️ has many health benefits, including:

Vitamin D production
Sunlight is the primary source of vitamin D, which is essential for bone health and calcium absorption. Vitamin D also helps regulate blood pressure, blood sugar, and the immune system.

Improved sleep
Sunlight helps regulate your circadian rhythm, which is your body’s internal clock that controls your sleep cycle. Exposure to bright light during the day can help you fall asleep faster and sleep better at night.

Better mood
Sunlight can improve your mood and overall mental health. It increases serotonin levels, which can help with anxiety and depression.

Reduced stress
Sunlight can reduce stress by lowering blood pressure and cortisol, the stress hormone.

Improved immunity
Sunlight can boost your immune system by energizing T cells, which are key to the body’s defense against viruses and bacteria.

Detoxification
Sunlight can help detoxify your body by removing toxins and impurities from your blood.

👍✅ Like & Follow for daily fit tips & posts!

#MondayMotivation

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Kneeling cable crunches are a great way to spice up your core workout!

💡💡💡3 tips to master the kneeling cable crunch:

1. Keep your back straight. Avoid rounding your back or letting your midsection hunch during the exercise. If you’re having trouble keeping a good posture, consider doing a bodyweight version of the cable crunch first.

2. Use your abdominal muscles. Use your abdominal muscles to move the pulley cable through a full range motion, rather than letting your triceps or hip flexors do the work. Try to keep your hips and arms still throughout the exercise.

3. Activate your lower body. Engage your glutes and hamstrings during the exercise to keep yourself from sitting back on your heels and relaxing your lower body.

✅ Follow us for daily fitness tips & posts!

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The step-down provides unilateral leg strength for better strength balance and to reduce weaknesses that limit bilateral leg strength, improves hip stability, and stresses knee extension in the most mechanically difficult range. Performing from the top down without support of the down leg at the bottom forces the working leg to be totally responsible for the entire range of motion, improving strength and stability development.

You can add this exercise on your next leg day! 🦩

✅ Follow for more fit tips and daily posts!

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Looking to 🔥spice up your HIP THRUST?

The hip thrust can be performed on a glute thrust machine, with barbells, free weights, smith machines, and other creative ways.

🌟Trainer Tip: Incorporating these hip thrust exercise alternatives into your routine ensures continued progress and variety, while still effectively targeting the muscles essential for lower body strength and stability.

The primary muscles worked during the hip thrust exercise are:

1. Gluteus maximus: The main muscle targeted, responsible for hip extension and lower body power.
2. Hamstrings: These muscles assist the glutes in hip extension and knee flexion.
3. Lower back (erector spinae): Engaged for postural support and stability.

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💭💪🧠🫀😅BENEFITS OF HIIT:

1. Boosts Your Mood. High-intensity workouts stimulate the release of endorphins. Endorphins are neurotransmitters in the brain that promote feelings of happiness and well-being. This can lead to an immediate mood boost and help alleviate symptoms of stress, anxiety, and depression. The sense of accomplishment and increased self-confidence that comes from challenging workouts can also contribute to a positive mood.

2. Requires Less Time. High-intensity workouts are typically shorter in duration compared to moderate-intensity or steady-state workouts. They involve brief periods of intense effort interspersed with periods of rest or lower intensity. This allows you to achieve similar or greater fitness gains in less time, making it a convenient option for busy schedules.

3. Burns Fat. High-intensity workouts often involve explosive, full-body movements that engage multiple muscle groups simultaneously. This leads to a higher calorie burn during the workout itself and can elevate the metabolic rate for hours afterward, promoting fat loss and weight management.

4. Clears Your Mind. High-intensity workouts have been shown to enhance cognitive function, including improvements in memory, attention, and information processing. Regular participation in high-intensity exercise may also have long-term benefits for brain health and reduce the risk of cognitive decline and neurodegenerative diseases.

5. Reduces Stress. Engaging in high-intensity exercise can provide a temporary distraction from daily stressors and help you manage stress more effectively. Physical exertion during these workouts also triggers the release of stress hormones, such as cortisol, which can lead to a reduction in overall stress levels.

Keep these benefits in mind when you’re structuring your weekly workout routine!!

✅Follow for daily fit tips & posts!

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🤩 FITNESS LAUNCH 🤩 did YOU miss our Olympic launch?! Don’t worry - we Launch 4 times per year - you’ll get another opportunity! Launch is special because our teams prepare for 6-8 weeks to deliver the ULTIMATE fitness experience to our members. They practice after their full time jobs and outside of their classes, they bring trinkets and fun and laughter and love to their classes and we CELEBRATE together after. If classes intimidate you - you aren’t alone! It can feel overwhelming to not know the routine or be a part of the crowd- Launch will show you how to drop all that pretense. It’s new to EVERYONE and our instructors are the MOST professional and inclusive you’ll find in the Bay Area. The team goes whole heart and encourages you to do the same. Want to try a class? - email our fitness director - fitness@thehubpickleball.com - what are YOU waiting for?!

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Who doesn’t love burgers and working out with their friends! Come party with us this weekend and meet our beloved Jamaal of @smash_island_burger . Bring a guest to classes for FREE - can’t wait to see you there!

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I identify as late. My pronouns are almost/there.

1️⃣ thank you for including me on your celebration. Use food to enhance your life, rather than escape it. BE there with it.
2️⃣ this old engine.. stubborn than ever. Always battling some small health thing it seems. Still the best. 16 years young.
3️⃣ I know what you would say… take that hair tie off your wrist- you’ll hurt yourself. Miss you. Come back any/everyday. 💜
4️⃣ home
5️⃣ heart
6️⃣ work
7️⃣ play. Thanks for being my birthday date. 💞
8️⃣ getting it done any/everywhere
9️⃣ dead show, night 1. I know; I owe ya. Sneak peek. 👀 💀🌹
🔟 it’s not a bad idea. ✨

Thanks for the caption inspo @hdubholla 🫠

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We are SO excited to share Shapes with you! Limited to only 25 sign ups. We’ll offer the class 5x per week though you’ll have results taking in only 2x/week - you’re welcome to take it as many times as fits your schedule. Shapes is the program EVERY athlete needs. With core and back endurance at its heart - Shapes will deliver MORE stable hips and keep you in the game longer!

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🎶 into the groove 🎶

I took the role as Fitness Director at The Hub in November and it’s been a fun and heart wrenching challenge in so many ways. It’s also been a familiar place where I still FEEL the unactuated potential (I have a really tortured relationship with potential… listen to me ladies: DON’T FALL IN LOVE WITH IT IN HUMAN FORM) and have lately had some freedom and encouragement to use my vision to move forward and that is EXHILARATING! It’s also been like getting broken up with a thousand times over. Leadership isn’t for the faint of heart or anyone needing reassurance. As a leader - YOU reassure. We’re about to pop off with an open house, Les Mills Shapes and the BEST STAFF IN THE BAY. I feel like I’m JUST getting into the groove.

1) my immunity go-to lately. Kefir, blueberries, bee propolis, mycommunity from hostdefense
2) big girl is big; what’s your dog think of that?
3) speaking of dogs. Birdie is doing great with her new peeps. She’s a wobler but otherwise good health!
4) how you think I got these wheels. I still got it. 450lbs.
5) not the northern lights; it won’t be because I didn’t try
6) my god. This has truly given me such a headache - finally a boxing area 🥊 for me to punch out the frustration
7) typical day in the life
8) try rating your daily effort rather than just checklists - this will give you a real honest look at what really matters to you
9) OMG I love a made bed. So much.
10) I also love this woman. So much. ♥️ her bravery, her heart for family, her effort and honesty. She’s a keeper and I’m tickled that she works for me AND I can call her a friend.

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📢 Les Mills Launch 📢

Are YOU curious about our world class fitness classes?! Join us Saturday, March 23rd & 24th! Find your newest fitness obsession. Bring a friend for free.

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