RG fitness and the Ripped Goddess Effect

By Deena Attia

Who is the Ripped Goddess? Any of us can be How? Because it’s a mindset you have the ability to live a life that you happily wake up to every day–a strong, healthy, inspiring life. Take control…you have greatness in you. Aspire to inspire!

These are the words from Connie Itchon on her cover photo for her Ripped Goddess Facebook page. Connie started this page in 2009. Now in 2023, she instills that mindset in all who walk through the door at her new gym, RG Fitness She motivates and inspires her 560k followers online, and we are lucky to have her in person in Peachtree City

I met Connie a few years back at another gym, where she motivated me through tough and challenging workouts I loved her then and was thrilled to join her for an early morning class late last month I arrived a little before 6:30am As I waited, more early morning fitness enthusiasts filed in, and I chatted with a couple of ladies who I worked out with in the past when Connie was our trainer.

Before class started, I asked Rocky, who had just finished, what she loves most about RG Fitness, she said, “The coaches, the way they push you, they motivate you, they take you beyond your limits…I love the support and the community, I love the way they push me I am stronger because of them I love RG Fitness ” Rocky’s excitement set the tone for me

I eagerly awaited the warm-up and the fun exercises planned for strength day I knew ahead of time it was strength day I love lifting weights, so I was excited Each class begins with a brief warm-up and ends with a stretch. The classes are 45 minutes long. As we moved through the warm-up I felt my body begin to energize and heat up a little As I was going through the movements and each set, I felt like I was home I had missed Connie’s spark because she certainly ignited the desire to push a little harder and lift a little more weight The final push for the hour was a calf raise exercise My calves were sore for a few days after that. It felt so good.

I was able to catch another former workout buddy before I left, and I asked what she likes most about RG Fitness. After Theresa caught her breath, she said,

Since class sizes are small, it’s almost like a personal training session The gym is a nice size for personalized group fitness It’s not too big to hide and not put in your best effort. Connie will get the most out of you, and you will feel better after. She’s got that way about her The smile and passion come from deep inside and an understanding of the benefits of a healthy lifestyle.

She lives the Ripped Goddess lifestyle and wants her clients to do the same

Why is the name RG Fitness? So the men can join in too The lifestyle is all-inclusive She’s building a community where everyone feels welcome, safe, and supported during their time in the gym. If you need extra support at mealtime, RG Fitness offers the nutrition component by promoting the Plate Method It’s a sustainable way to eat, and you don’t have to count macros. Just use the visual of the plate and keep this in mind when preparing your meals.

What was the catalyst that propelled Connie into this quest to help others? Her mom was diagnosed at age 35 with sarcoidosis. From a young age, Connie was tuned in to how her mother felt daily She knew her mother struggled with her illness, and she became very attuned to others around her as well After the birth of her last child, Connie went through postpartum depression and, like so many women, struggled with balancing motherhood and her own needs and desires Fitness was her saving grace, and exercise helped her emotionally.

The event that catapulted Connie to the next level was the Susan G Koman 5k It was her first race, and she felt the exhilaration of accomplishment when she finished. She knew she had to continue to push further and achieve more with her fitness goals As the years went on, Connie remained a faithful fitness enthusiast, and in 2016 she became a certified trainer.

Connie’s words of encouragement to anyone who wants a healthier lifestyle

She shared, “I have learned to bet on myself ” This realization came after her brother passed away. Losing her brother showed her how short life is. She also mentioned that she may have had a mid-life crisis or awakening during that time At 50 years old, she decided she wanted to open a gym. It was finally the right time to combine her Ripped Goddess lifestyle and create a physical place where a community of like-minded men and women could work together and improve their quality of life. RG Fitness is for all levels and all people. The goal is to feel better mentally, emotionally, and physically Anyone looking to try something new, improve their health, or make new friends is welcome to try a class. You never know how much your life can change by incorporating fitness and good nutrition

Check out RGFITNESS.LIFE to learn more and book an intro class.

And remember, you can live a life that you happily wake up to every day–a strong, healthy, inspiring life

Take control, you have greatness in you

Story and Photos by Bonnie Helander

Last autumn, my husband and I had three large river birch trees removed from our front lawn While I love the exfoliating bark of the river birch, I really hate the mess of these trees – always dropping twigs and leaves throughout the year But removing three large trees brings its own challenges We now have a big patch of barren ground where the trees shaded out the grass. And we need to upgrade and add some shrubs where the trees used to be

Since spring is in the air, it’s now time to refresh our outside front yard and add some much-needed curb appeal Whether you are trying to sell your house or just want to make your front landscape more attractive, try some of these easy tips guaranteed to increase the curb appeal of your home

Create an entrance that says “Welcome!”

Since the front door is the centerpiece of your front yard, think beyond neutral and paint your door an eye-catching color that complements the house. While many people paint their doors bright red – a color thought to bring good luck - you can choose any standout color that pleases you Hang a wreath that coordinates with the paint color and reflects your personal style

Clean or replace any outdated hardware such as the door knob, door knocker, house numbers, mailbox and exterior lighting Coordinate the look based on the style of your house Hardware finishes trending now are polished chrome, satin or matte black and gold Make sure your house number is prominently displayed on your house and near the street for visitors and first responders in case of an emergency

If new exterior lighting is not in your budget, consider inexpensive solar lights to illuminate the path to your front door. Purchase a fresh welcome mat and power wash mildew stains from the driveway and sidewalk leading up to your entrance

Give your entrance a sense of importance by placing two large pots of plants on either side of the door with similar plantings. If you have a front porch or a set of stairs leading to the front door, mass several pots of plants together, but stick with a scheme of just two or three colors Add bling to the front windows with window boxes filled with colorful annuals or a trellis or arbor over the walkway, planted with a climbing, fragrant, blooming vine

Prune your foundation plants.

If you have lived in your home for awhile, the evergreen shrubs around your home’s foundation may be overgrown or unsightly. A quick fix for added curb appeal is to cut back and shape shrubs so they do not hide your windows and your front entrance Thin out shrubs that are growing too close together and remove those that are diseased or are too large for the space Limb up large trees to create a nice canopy and allow additional sunlight to your lawn area

Give some attention to your lawn

Most front yards have a big lawn, so give this area some special care Take a soil sample to your local extension office to find out what nutrients your turf needs and then add these important amendments as instructed in the report. This might include spreading dolomitic limestone and adding fertilizer Use a preemergent weed preventer to cut down on unsightly weeds and keep your turf trimmed and edged for a neat and attractive appearance.

Rethink your design plan

Is your front yard filled with tired plants that aren’t performing well? Maybe it’s time to come up with a new plan and add new plantings Some garden nurseries will sketch up a free design plan for you if you purchase plants from them or have them do the work Or you can do a little research yourself and draw up your own plan, using plants that thrive in our Southern gardens. The UGA Extension Service has great information on plants that work well in Georgia

Select just a few different plants for your design based on the sunlight requirements (sun or shade) Mass plant several of the same plants together for a bigger impact. Follow the design principle of layering your plants -placing plants that will grow large in the back of the bed, medium size plants in the middle and small plants near the front. For added appeal, choose plants that bloom in different seasons so you enjoy color all year long If your mailbox is at the street, why not make it a focal point by adding a bed around it with a mixture of evergreen and blooming plants and a flowering vine to trail over the top of the mailbox

Focus most of your attention on enhancing the flower beds closest to your entrance and where people gather Here plant colorful annuals and flowering and fragrant perennials Add appealing focal points like a garden bench or water feature Even one area of color adds enormous curb appeal.

Mulch…mulch…mulch!

One of the quickest and easiest tips to add instant curb appeal is to spread hardwood or pine straw mulch around your garden beds to a depth of two inches The mulch will instantly define the bed area and give a more finished look If you need several yards of mulch (one cubic yard of mulch will cover 324 square feet to a depth of one inch), you can save money by buying in bulk instead of in individual bags.

Take some time today to walk around your front yard and assess what tips will work for you. Write up a priority list and get started! Soon you will be rewarded with curb appeal that will be the envy of your neighbors!