We've got lots of people workin hard around here!
Having a structured diet that doesn't require someone twisting your arm to follow helps.
It's called customization.
It's what we do.
Nearby schools & colleges
University Boulevard, Ellicott City
Hotel Circle Drive
Los Angeles 91367
Camino del Rio South
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Camino del Rio South
Hotel Circle Court
I am looking for 2 SERIOUS and COMMITTED individuals who are frustrated with yo-yo dieting and want results. The selected individuals will receive:
- Phone Consultation
- 1 Month of Online Nutrition Programming
- 1 month of Access to our Fitness App
- Weekly Phone Check-ins (To allow for adjustments in programming)
So If you or someone you know could benefit from this opportunity, please message me for more details. I will be choosing two individuals on Tuesday, January 19th.
Did I mention this is FREE for those individuals.
Just tell me why you or your friend deserve this opportunity!!!
Jennie Cwikla with Valkyrie Athletics is in the house dropping HUGE knowledge bombs.
Fitness, Nutrition, Education, and Support. Encompassing all athletics across the board.
Accelerate your athletic performance with Valkyrie Athletics Sports Nutrition and Training
Operating as usual
We've got lots of people workin hard around here!
Amino acids have become a popular supplement in the sport/fitness world over the past 10+ years but how many of you really understand what they are aside from knowing that they aid in recovery?
Amino acids are the building blocks of proteins that can be used in hundreds of different functions throughout the body. How most people are using them in peri workout formulas is to increase the body's ability to synthesize the additional 11 non essential amino acids to create a complete chain of 20 amino acids which equates to a complete chain or strand of protein that can then go be used to grow hair, repair muscle, it can be used for food as is or be converted to another nutrient, or for any other growth/maintenance of the body's tissues. It can also be broken down so the body can take components of this protein and used hundreds of other ways but we don't have time and character space for that here.
Know what you're taking. The bulk of amino acid products out there only contain the 3 main brached chain amino acids Leucine. Iso-Leucine and Valine. The word "branched" just means their molecular structure has branches on it but they are part of the ESSENTIAL amino acid group.
Why do companies cut these out from the rest of the essential group?
Some studies have shown increases in these amino acids increase the potential for muscle growth, but I've also seen the opposite where too much of any combination of these may also inhibit muscle growth.
There's sooooo much more that goes Into what factors can help push someone into building more muscle that it's my opinion that you can't just bank on one factor alone such as ingesting amino acids. Plus all the artificial sweeteners and gut biome disruptors and well, wouldn't you just rather eat more food?
Essential amino acids can be found in all beef, poultry, fish, eggs, dairy, soy, quinoa. And buckwheat and are also known as complete protein foods.
For more education and information like this, hop on over to our Facebook group by searching, "Valkyrie Athletics Open Community" and click JOIN.
Remember & Honor those who sacrificed for your freedoms.
The grass isn't greener on the other side. It's greener where you water it.
[PSA] For those who have recently completed applications on our website for nutrition services (or any of the other services we offer), please follow up with an email to [email protected] as it seems there was an issue with all of the contact info coming through. Either that or multiple people didn't actually want to get a call back regarding their inquiries. ;)
Valkyrie Athletics Power Clean Tutorial
Looking to learn more about the specialty movement called the Power Clean? Our San Diego State University intern Alex Wilson gives a great tutorial here in our latest video.
Valkyrie Athletics Power Clean Tutorial Alex Wilson teaches the in's and out's of the power clean to which it is commonly used throughout strength training for football.
👨🍳Despite a decades-long uphill battle, fat has been shedding its bad press and has shown it is a major player in quality nutrition and weight loss.
👀FIVE POWERFUL ROLES OF FAT IN NUTRITION -- https://macrokitchen.com/blog/post/five-powerful-roles-of-fat-in-nutrition
🗣Do fats play a significant role in your personal nutrition? Comment below!
Photos from MacroKitchen's post
10 things that require ZERO talent:
Being On TIme
The picture on the left is the one I took this morning the picture on the right is from 10 years ago when I was about three weeks out from my first and only figure competition.
Body weight is the same. This came up in my timeline and I wanted to share it because to get down to what you see in that picture I did 90 minutes of cardio every day. I eat to Lapierre and green beans for 14 weeks and I was 100% miserable.
I was hungry all the time I hated the experience and it was incredibly hard & I still came in last in my class.
Fast forward 10 years I’m far more muscular with a lot less cardio and a lot more food and feel like the last year to have been the best I’ve looked in my entire life, all of that is thanks to Jennie Roberts / Valkyrie Athletics.
Thank you Zee Perez!
CONGRATULATIONS to Valkyrie Athlete Emily Elliott for securing her PRO STRONGMAN CARD at the Arnold today!!!!! This was her 1st trip to the Arnold - what an amazing experience for her! We are so proud of you!
Valkyrie Athletics is 5 years old! Thanks to all our friends, family, clients & supporters! We are looking forward to many more productive years ahead! 🏋️
Congratulations to Valkyrie athlete Emily who slid right into weigh ins this morning for her Strongman competition at the Arnold Sports Festival. Proud of you fur-mama!!!
For this weight manipulation we started out at 148.3, 5 days ago with the goal of getting her as close to 140.8 (just under). We had her eating a diet of 1800+ calories all the way into weigh ins. No saunas involved. She weighed in at 139.7 this morning (140.3 with clothes on). Another weight cut success!!!!
Congrats lovey!!! Time to have fun!
Zucchini and Egg Breakfast Burritos
Zucchini and Egg Breakfast Burritos Discover this Recipe on MacroRecipes
AIM HIGH 💪
These Teriyaki Salmon Bowls come together quickly for a healthy and delicious weeknight meal. Bake the salmon and broccoli together, then serve in a bowl with rice, veggies and creamy avocado.
1/3 cup teriyaki sauce (use recipe below or San-J Teriyaki)
2 (4-ounce) salmon fillets
3 cups chopped broccoli florets
1/2 Tablespoon avocado or melted coconut oil
1 cup cooked white or brown rice
1 cup shredded red cabbage
1/2 cup shredded carrots
1/2 bunch green onions, chopped
1/2 avocado, quartered and sliced
1 lime, quartered
In a shallow baking dish, pour 1/4 cup of the teriyaki sauce over salmon fillets and use a spoon to make sure each piece is coated. Allow to marinate in the refrigerator for at least 30 minutes, but up to four hours. Meanwhile toss chopped broccoli with oil and a bit of sea salt.
Preheat oven to 425ºF and lightly grease a baking sheet.
Place marinated salmon fillets (skin side down) on one half of the prepared baking sheet and add broccoli to the other half.
Bake until the salmon is cooked through and flakes easily and broccoli is roasted, about 15-20 minutes. Cook or reheat rice while the salmon and broccoli are baking.
Grab two bowls, add rice and top each with a fillet of salmon, cabbage, carrots, green onions, avocado, a squeeze of lime and a drizzle of remaining teriyaki sauce. Top each salmon filet with a sprinkle of sesame seeds, if using. Serve immediately.
Recipe via eatingbirdfood.com
"It’s the possibility of having a dream come true that makes life interesting"
Dream Big, Start Small, Work Hard, Stay Focused, Keep Moving Forward
Challenge your core stability with the Kettlebell Pull-Through!
One of the core’s main jobs is to stabilize the hips and spine from any unwanted movement while the limbs are in motion.
These could also be called the “anti-positions.”
Examples would be:
1. Dead Bug -> Anti-Extension - working on not arching (extending) our lower back while the arms and/or legs move
2. Suitcase Carry -> Anti-Lateral Flexion - working on not letting the torso be pulled down by holding a weight on one side
In this case, the kettlebell pull-through is mainly an anti-rotation exercise as you work hard to not let the hips and torso rotate as you pull the weight from one side to the next.
In fact, it is also an anti-extension exercise as you work on keeping a strong, straight body line, not allowing your lower back and hips to sink into extension.
You can use this exercise as both a warm-up to prime the core stabilizers for your training, or as a stand-alone exercise to really blast the core.
I prefer to train exercises like this for time, rather than reps, because as fatigue sets in, you will be tempted to speed up your reps.
Start with 2-4 sets x 30-60 seconds and let me know how you feel!
Are you ready to take your training to a level you never thought possible?
is currently taking on new personal training and online training clients!
"IMPOSSIBLE only means you haven't found the solution yet"
SUMMER BODIES ARE BUILT IN THE WINTER, REMEMBER THAT!
Keto Mongolian Beef
1 lb flank steak sliced into bite-size stripes
2 tbsp olive oil divided
1 tbsp fresh ginger peeled and grated
2 garlic cloves minced
2 tbsp coconut aminos
1/2 cup water
1/3 cup So Nourished Erythritol
1 teaspoon red pepper flakes
salt and pepper to taste
1 scallion sliced (for topping
In a saucepan heat half of olive oil, add minced garlic and grated ginger and fry for 30 seconds. Add water, coconut aminos, erythritol, red pepper flakes and simmer on high for 3-4 minutes. Turn off the heat and set aside.
In a frying pan, heat the other half of olive oil until hot. Add beef strips and fry stirring until begin to get brown. Set aside.
Heat a clean pan over medium heat (or use the same pan with beef if you want to), add the beef and prepared sauce, a pinch of salt and pepper and cook for another minute stirring constantly.
Divide between plates and garnish with sliced scallions. The beef can be served in a bowl of some steamed broccoli florets or cauliflower rice or any other side dish of your choice.
Macros (per serving): Calories: 318 – Fat: 19.2g – Net carbs: 2.3g (total carbs: 3.3g, fiber: 1g) – Protein: 31.2g – Serves 4
Recipe Via Ketovale
"Ask Yourself If What You Are Doing Today Is Getting You Closer To Where You Want To Be Tomorrow"
"Progress: You might not be where you want to be, but you're not where you used to be"
Do you want to keep your shoulders strong and healthy for years to come?
Utilize push/pull supersets regularly in your training!
Shoulder injuries are some of the most common injuries I see.
And it makes sense, the shoulder is a highly complex joint with a ton of freedom to move, but relatively little in the way of stability.
Add on to that poor daily posture and unbalanced training, and you can see why we have a recipe for injury.
For many people that I train, we can combat this by improving 2 things:
1. Better control of the shoulder blades by using full retraction/protraction in exercises like push-ups and inverted rows.
2. Balance out the training by giving them MUCH more upper back and rear delt work.
A great superset that hits these 2 areas is the Suspension Push-up and Suspension Inverted Row.
These 2 exercises provide a high bang for your training buck:
1. Better shoulder blade control
2. Total body stability
3. Easier on the joints
4. Provide balance between push/pull
5. High reps are great for conditioning work
Utilize this superset on your next upper body day and let us know what you think!
Thank you Luke!! 💪
"When the scale goes up & the inches go down, it's not weight gain, it's results gain"
Strong Mind = Strong Body = Strong Mind = Strong Body... Goes hand in hand!
You've gotta try this foodgasmic dish we whipped up tonight!
We used 1 organic spaghetti squash delivered straight from plus 1 package of grassfed ground bison and half a jar of vodka sauce.
Bake the spaghetti squash on 460 NOT from a preheated oven. Put it in after you've cut it in half and scooped out the seeds, and then start the oven. You can dress it up beforehand however you like. In this case, we brushed the inside with avocado oil, sprinkled with salt and cut fresh sprigs of rosemary right from our yard and stuffed them inside. Depending on how large your squash is could take anywhere from 30-50 minutes.
Cook the bison and mix in the sauce then set aside.
Then when the squash comes out, place in a fancy dish and stuff the top with your bison mixture and VOILA!
Remember to tag us in any masterpieces we've inspired you to create.
Exercise is King, nutrition is Queen. Put them together
and you've got a Kingdom 👑
To eat is a necessity, But to eat intelligently is an art!
Congrats to our athlete, Holly Lewis Brian, on finishing the Louisiana Half Marathon 10k under her goal time! We helped her to optimize body her composition while leaning out & maximizing performance!
I cried when I crossed the finish line, out of sheer joy & amazement that I actually did it!!
It was not ideal weather for my first Half, it was 33° & the wind was blowing at 12mph. It was FREEZING. And about mile 9 the mental game became my biggest struggle, but I pushed through & finished it 13:44 under my Goal time! (This is also my longest run to date, training only took me up to 11 miles)
It's not a short term diet, it's a long term lifestyle change
Create healthy habits, not restrictions!
Want one movement to simultaneously challenge your shoulders, core, and hips?
Look no further than the bear crawl!
But don’t worry, these aren’t the same bear crawls that your high school coach made you do as punishment, these are fun! 😉
Instead of just a mindless conditioning tool, the bear crawl is a foundational movement pattern that trains the entire body as one system.
The focus should be on smooth mechanics and stability in the shoulders, core, and hips while you move in various directions.
Don’t be fooled, even though this movement is slow and controlled, it will quickly drive your heart and breath rate up, making it an excellent tool for warm-ups and conditioning.
1. Assume a quadruped position, on all fours with your knees bent, hands under the shoulders, and knees under your hips.
2. You want to make sure your core is engaged and not letting your lower back sag downward.
3. Moving your right hand and left foot simultaneously, you will take a step and slowly alternate to create a smooth, steady crawling pattern.
After you have the forward motion down, feel free to experiment with the backwards and lateral bear crawl variations.
Start with 3 sets of about 20 yards or 30-60 seconds and let me know us you think! Thanks 🏋️
I'm sorry for what I said during burpees
Food is the most widley abused anti anxiety drug in America, while exercise is the most underutilized antidepressant.
When it's chilly out, or you are under the weather Chicken & Rice soup is required! This recipe is high protein + super easy to make.
WHAT YOU’LL NEED
½ rotisserie chicken
1 tbsp extra virgin olive oil
½ cup finely dicen onion
½ cup finely diced celery
½ cup finely diced carrot
2 cups low-sodium chicken broth
3 cups low-sodium vegetable broth
1 tsp kosher salt
1 cup cooked brown rice
¼ cup chopped fresh herbs (your choice)
HOW TO MAKE IT
Remove the skin from the chicken. Pick the meat, both white and dark, from the carcass and shred. Reserve half the meat for a future meal.
Heat the olive oil over medium heat in a 4-quart pot. Add the onion, celery, and carrot and cook until soft, about 5 minutes.
Add the chicken broth, vegetable broth, and salt to the pot and bring to a boil. Reduce the heat and simmer for 10 minutes more.
Add the chicken, rice, and fresh herbs and simmer for 5 minutes more. Serve hot.
Nutrition: 225 calories, 10 g fat, 18 g carbs, 3 g fiber, 15 g protein
Elevate your back training with the Renegade Row!
The Renegade Row is hands down one of the most effective exercises for training the lats & upper back, as well as being a true test of core and shoulder stability.
Unfortunately, many people lose out of these benefits by using excessive and unwanted body motion, especially at the hips.
Combat this by starting with a wider than normal stance to make it easier to stabilize.
As your core stability improves, work on taking a more narrow stance and increasing the weight of the dumbbell.
But always remember, QUALITY over QUANTITY!
Begin with 3 sets x 4-6 slow reps on each arm 💪🏼
Make sure you are performing the exercise correctly so you can reap all the benefits that this exercise has to offer!
Thanks for sharing your knowledge with us!
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