Toes to the Ground Tuesday! Second day in a row of walking to AND from the train station 👣 Not only is it a great way to WAKE UP in the morning 🌞 but also a great WIND DOWN after work 🌙
Done and dusted! My month long journey to becoming a bonafide yoga rockstar is finally complete! 🧘♂️🎸
What’s next?..Well, my new space is taking a little longer to complete than originally anticipated 🤦♂️ ...But when it’s ready, you can expect a hybrid system of yoga, Kelly Starrett style banded joint distraction and myofascial release!
Spots are (..or will be) limited! So feel free to get in early and put your name on the list for when things are up and running!
Dinner tonight was so good! 🤤🙌🏼 I ended up only eating 1 of the chicken sausages. Making this dinner 5SP! I’ll save the other one for lunch tomorrow 🙌🏼
Let’s make it happen !!! Fall n winter time !! Ain’t a damn thing else to do ! 💪🏼💪🏼💯💯💯. Let’s eat this MF”n money 💪🏼💪🏼💯💯💯💯. All day every day !!!
Exercise should be built to fit YOU, YOUR body, and YOUR goals!
This is a band off-loaded front squat. The bands allow for an off-load of the weight, where my body is naturally weakest (at end range).
YOU should never be "fit" to a program or any type of exercise. You should have exercise tailor made and designed to YOU!
I have dealt with back pain off and on since I had a stress fracture at a young age.
Instead of just throwing random exercise at the problem, I had an assessment, plan of action, and specific exercise designed for my body and goals.
From that, I have actually been training more frequently and intensely.
My back has not felt this good in months....
Pain or unwanted sensation does not mean you shouldn’t work out, you just need to understand WHAT you need...
You ever have a moment of clarity that then goes away after a few hours?? 😂 Working on a better mindset can be harder than it looks, but any progress is progress. Baby steps, Jada, baby steps. P.s. yes this is an old picture 🤷🏾♀️
22 min walk (incline intervals)
20 min bike (speed intervals)
4x15 25lb plate hyperextensions
4x12 body weight walking lunges
2x05 45lb barbell squat warm up
2x05 135lb barbell squat warm up
2x05 185lb barbell squat
2x03 205lb barbell squat
📸2x02 225lb barbell squat (new best) #whaaat
📸1x01 225lb barbell squat...what happened?
Do You Love To Sleep?
If you don’t like your sleep then we can’t be friends 🙊 for reals sleep is essential to your results. I always say show me someone who doesn’t sleep and I’ll show you someone who doesn’t get results.
Sleep helps improve muscle recovery, hormone regulation, reduces cortisol, improves energy, improves brain function, builds muscle, improves insulin sensitivity, reduces cravings, and make stop much more happier.
Here’s 7 ways you can improve your sleep today:
1: Have an electronic screen curfew
Studies prove that staring at a smartphone, iPad, Tv, or computer screen 90 minutes before bed will disrupt your sleep. Also, increase exposure to blue lights trigger to increase cortisol production which decrease melatonin production.
2: Black put your room-
Humans sleep better in a dark environment. You are no longer a kid and need night lights or the Tv on. Get black out curtains and sleep smarter.
3: Get more sunlight-
Science proves that getting more sunlight especially in the morning helps you sleep better at night. If you can get outside and get sun exposure in the morning that’s ideal for sleeping better.
4: Exercise in the morning-
Just like getting sunlight in the am working out earlier in your day helps improve cortisol levels and improves your sleep at night.
5: Supplement with magnesium-
Magnesium is an anti-stress mineral, which can improve the quality of your sleep. Research estimates that 80% of the us population is magnesium deficient.
6: Avoid Alcohol-
I know I know we all love a good cocktail but trying to limit those to the weekend will help improve your sleep at night. Getting drunk and passing out is not the same as actual sleep 🙃.
7: wear blue blocker glasses-
For most of us shutting off all electronic 90 minutes before bed is going to be a difficult task. Using blue blocker glasses helps reduce blue light exposure directly improving your bodies ability to naturally fall asleep. -
I always tell my clients that you can’t fix your sleep in one month it’s going to take a consistent effort to improve it. Start by trying to knock some of these tips off your list
Today was definitely not a good day and I let myself feel sorry for myself. Then I thought more about what was stressing me out and realized I was adding more stress than was needed—welcome to my thought processes🤷🏼♀️
I decided to suck it up, stop feeling sorry for myself and turn my night around!
I may be tired, I may have some major baggy eyes going on, I may be overwhelmed, but God is good and I GET to go to school, I GET to work 2 jobs I love, I GET to live a healthy life.
I had to remind myself, if what I was stressing about would matter in a year, in a month, in a week. The answer was NO!
Any of you have good tips for stress relief?
I took a 4 day break from running recently because of some intense pain in my left knee and down both shins. I don't expect not to feel pain, especially when it comes to growing in exercise, but I've been beginning to think it has had something to do with my shoes. I have been wearing a two year old pair of adidas hiking shoes.. not smart. After sharing all of this with Austin, he showed me some great online sources about minimal running shoes and the human history of running (why I love him). Who knew humans used to outsmart animals by running them tired, barefoot!? That's so cool 🤓 So yesterday I tried running again in my lousy shoes, felt so much pain on mile 3, came home and immediately decided I can't run again until I get myself a pair of minimal running shoes!! All this to say- TODAY we planned to go spend the day in rmnp, and I knew we would be hiking but that I couldn't go back to those old sneaks.. I went and slid on my mocs. I've probably owned and worn-through over 6 pairs of these exact moccasins by @minnetonkamocc
during the last 10 years of my life. They go with anything, I never need socks and no it's not gross, I can and have walked forever in them, and they've always felt good. I realized today that I've always been wearing minimal shoes and maybe that's why extra supportive hiking shoes have hurt me so badly. I wore my mocs out hiking all day today and my legs have no aches scorching through them tonight. 🙌🏼 Winning!
“Imma step into that room, yes, that room right there ! And lift, no more freaking fear and being afraid I can’t do it, cause I’m freaking strong, strong to start rather that not do it at all. I can do this and I will ! .....ok, I’m stepping in the weight room...fuck, there’s a lot of people, and guys ! 😳 They might laugh at me....what!!! What the fuck you said !!! Didn’t you said you were going to lift ! Gooo lifttttt, just do ittttt, stop talking and go do it!!!! Uggghhh, girl nobody in here gives a shit , they not even paying attention, go ahead and lift ! ” And off she went ....
Don't miss this chance and click the link in the bio to get yours 💜
Take care of your spine and get yourself OLRIC posture corrector 💜💪
Original price: $20.99
Discount price: $12.99!!!
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When getting ready for the gym, make sure you always review your check list. ✔️
Can finally kind of do this stupid hard skill but still improving