Strong & Fit by Iva

04/17/2026

A strong lower body is about more than just how it looks… it’s about building strength, stability, and confidence in how you move.

This workout is focused on lower body strength with a mix of functional movement and glute activation.

Workout:
➡️10–12 reps
➡️4 sets each
➡️Choose a weight that feels challenging while still allowing you to keep good form.

Here’s what I’m working:

1. Walking Lunges with a Rotating:
Targets the glutes, quads, and hamstrings, while the twist engages your core and improves balance and coordination.
2. Landmine Sumo Squat
Focuses on the inner thighs (adductors), glutes, and quads. The wider stance helps activate the glutes more and builds lower body strength.
3. Cable Table Top Single Leg Kick
Targets the glute max with a focus on isolation and control. Also works on hip stability and helps improve muscle connection.

Slow it down, stay controlled, and focus on feeling the muscles working through every rep.

If you’re ready to build strength, feel more confident, and follow a structured plan that actually works, my Strong in 8 program is for you.

Comment STRONG and I’ll send you the details.

04/13/2026

This is the moment where most people wait for motivation to come back. But real progress happens when you lean into discipline instead.

You may not feel like prepping your meals, working out, or starting over… but doing it anyway is what builds consistency.

It’s not about being perfect. It’s about showing up, one choice at a time.

If you’re in a “starting again” phase, it is not just you, I have been there too… you just need to keep going.

And, if you need simple ideas to make it easier, comment MEALS and I will send you my FREE 5-day Metabolism Reboot recipe guide to help you get started.

04/04/2026

You’re trying to eat better…

But you still feel:
• Tired by mid-afternoon
• Bloated after meals
• Stuck with your weight

And it’s frustrating—because you are making an effort.

Most busy women don’t need more rules or stricter plans. We need a simpler way to support the body consistently.

Over the next few days, I’m going to share something I’m working on for women who want to feel better without overcomplicating everything.

Stay tuned.

04/03/2026

and her team are amazing 🤩 loving my new hairstyle

04/01/2026

Hey friends! If you’re new, welcome ✨ I’m really glad you are here.

I’m happy to share that I was recently featured in Voyage Atlanta Magazine. Below is the link if you would like to know more about me and my journey.

https://voyageatl.com/interview/an-inspired-chat-with-iva-massa-of-kennesaw-acworth-marietta-highlight

If you want to know who I’m and what I do, here is my story:

I’m Iva, I created Strong & Fit by Iva in 2023. I’m a health coach, nutrition coach, personal trainer and group fitness instructor for almost 10 years. I also a mom and have done three bikini competitions.

For the past few years I have shifted from just personal training and group fitness to adding nutrition and health coaching to support clients in a holistic way.

I’m passionate about helping women over 40 build strength, lose body fat, and feel confident in their bodies without extreme diets or quick fixes.

My journey hasn’t been perfect. I’ve struggled with consistency, confidence, and my relationship with food. But through strength training, balanced nutrition, and a holistic approach, I’ve been able to transform not just my body, but my mindset and lifestyle (still not perfect)

Now, I help other women do the same in a way that actually fits their real life.

If you’ve been feeling stuck, low on energy, or disconnected from your body… you’re not alone, and you don’t have to figure it out on your own.

This space is about getting stronger, feeling better, and building habits that last.

If you’re new here, I’d love to connect. Tell me in the comments 👇🏼 what’s your biggest goal right now?

03/29/2026

03/25/2026

UPDATED DATE
*****
Are you ready to feel stronger, more energized, and more in control of your health as you age?

Join me for a FREE talk at the Acworth Community Center on April 23rd at 6 PM, where we’ll break down simple, realistic strategies to support your metabolism and overall health.

In this session, you’ll learn how to:
• Build strength with effective, age-appropriate workouts
• Support your metabolism with balanced nutrition
• Create daily habits that actually fit your lifestyle

This is perfect for anyone who wants to feel stronger, improve energy, and build sustainable healthy routines without extremes or fad diets.

Register today with the QR code or in their website.

Let’s take that first step together!

03/25/2026

Are you ready to feel stronger, more energized, and more in control of your health as you age?

Join me for a FREE talk at the Acworth Community Center on April 23rd at 6 PM, where we’ll break down simple, realistic strategies to support your metabolism and overall health.

In this session, you’ll learn how to:
• Build strength with effective, age-appropriate workouts
• Support your metabolism with balanced nutrition
• Create daily habits that actually fit your lifestyle

This is perfect for anyone who wants to feel stronger, improve energy, and build sustainable healthy routines without extremes or fad diets.

Register today with the QR code or in their website.

Let’s take that first step together!

03/23/2026

Batch cooking is one of the simplest habits that can completely change your week. If you feel like you’re always “figuring out” what to eat… this is your solution.

I spent around 2 hours cooking different vegetables and proteins on the weekends or a day of the week to help me with lunch or family dinners and it has been a life changing because I don’t have to rush to start from scratch. Every week is different, some times I use the instant pot or slow cooker, and others I just seasoned it and cook it later in the week.

Why batch cooking works:
1. Saves time during busy days
2. Reduces stress and decision fatigue
3. Helps you stay consistent with your nutrition
4. Supports fat loss and muscle building
5. Keeps you away from last-minute unhealthy choices

The results:
More energy
Less bloating
Better digestion
Feeling in control of your routine

It’s not about perfection, it’s about being prepared

Start simple. Pick 1–2 proteins, veggies, and a carb source and build from there

➡️ Comment MEALS and I’ll send you my FREE 5-Day Recipe Guide to help you get started

03/19/2026

Are you curious about what is a Barre? Join me on Fridays for a fun and low impact workout that is perfect for all levels and combines strength training, ballet, Pilates and yoga movements.

In Barre, we focus on working the core that leads to a better balance and flexibility. It can improve posture, back and body strength, and decreased risk of injury. It builds lean muscle through small movements. combined with higher repetition.

You can register for the month or do the drop-in option. Can’t wait to see you in the next class ✨

03/16/2026

10 years ago I felt intimidated at the gym. I didn’t know what to do, I wasn’t consistent, and lifting heavier weights felt impossible.

Today at 48, strength training is one of the most important things I do for my health. Not just for how my body looks, but for my muscle, my bones, my energy, and longevity.

What made the difference was having structure and a program that supported my goals.

That is exactly why I created Strong in 8.

This 8-week program is designed for women who want to build muscle, lose body fat, and feel stronger with a clear plan and guidance.

If you’ve been wanting to get stronger but don’t know where to start, this program was created for you. The workouts can be done at home and at the gym.

Comment STRONG in 8 and I’ll send you the details.