Alright here's part 2 of #revelinrotation
.... shout out to the 757's very own @missymisdemeanorelliott
... for crafting the soundtrack to many great moments in my life. The point I'm attempting to stress is that the tool maybe different, but the motion remains the same. Master your body, and you can conquer anything life throws at you.... #gowiththeflow #adaptandovercome
Hanging with my girl Resusci-Annie today. Yes, it’s required as a personal trainer to know this information in order to maintain liability insurance, but it’s also an important skill to have regardless of profession. While the probability is low that most of us outside of the medical field will use these skills in our lifetime, it’s good to have tools and feel prepared if we find ourselves in a circumstance where it’s needed. Recently, a friend of mine mentioned that someone in her office in NYC had a heart attack at work. There was no AED machine on-site and it took over 20 minutes for the EMT squad to arrive. They saved their colleague’s life by administering CPR until emergency personnel arrived. Here are some statistics and facts:
-The average time it takes for emergency crews to arrive on scene in NYC is 9.5 minutes -The amount of oxygen reserve an unconscious adult typically has is enough for 8-8.5 minutes; a child had half of that
-every minute that a person goes without oxygen to the brain decreases their chances of survival by 10%
-CPR chest compressions are administered so blood and oxygen will continue circulating to the heart and brain. This helps keep the brain alive and will hopefully prevent or minimize brain damage
-Researchers found that adults who experienced cardiac arrest in a non-hospital setting were 60% more likely to survive if they received compression-only CPR than if they received traditional CPR or no CPR until an emergency medical services (EMS) crew arrived at the scene
I take care of me 🙌🏼 so I can serve
So here's some the Monday morning burn it (fat burn) group. And me after tone class.
It was the last class of this before it changes to bootcamp. Think we will miss the class, but will still get a great workout in bootcamp. 😀
The run down on the 2 classes,
Burn it (fat burn)
2 rounds all 1 min working.
Leg slides under body right + beast to pike + leg slide under body left.
Single leg beast + push leg straight back/Up.
Wide mountain climbers.
Wide Burpee to squat + stead side step to right, centre, left, centre.
Sit up crunch + pull arms down to sides.
Bring Sally up - press ups
Fast feet (5 count) + jump onto stepper.
Crab kickers (hands on stepper)
Mini squat jumps (5count) + mountain climbers 1,2,3,4 count.
Bunny hops over stepper (hands on stepper).
Frog jumps along stepper.
Bring Sally up - Squats.
Cool down 😝😫😭💪💦👏 Pure tone
All 1min working
Weights 2x 2.5/5kgs plates
Side lunge + knee raise 1 plate (right)
Side lunge + knee raise 1 plate (left)
Pulseing Wide shoulder press.
Fig 8 through legs 1plate.
Press up + right renegade row + press up + left renegade row.
Stiff leg deadlift + bicep curl.
Pulsing sumo squats + forward hold 1plate.
Lat raise + high pull.
Cool down! 👍👊💪👏 Thanks to all that comes to these classes, you put I so much effort and sweat!!!💦💦💦 #puregym #puregymaberdeen #puregymrubislaw #fitnessclasses #burnit #fatburn #tone #weights #bodyweight #workout #weightmanage #calories #fitpro #fit #fitfam #bringsallyup #workhard #sweat #keepsmiling #fatburnfamily #strengthandconditioning #strengthandconditioningcoach #personaltrainer #pt #thehardestliftisliftingyourselfoffthesofa #bwbfitness
Low on energy?
Tired all the time?
Depressed, because winter sucks, & winter is coming?
Living in #laval
, or #rivenord #rivenordmontreal
Check out these AMAZING deals for group trainings, but check out this amazing, fun, funny, experienced ex-mma fighter and #personaltrainerlaval @javaa03
Honest! These deals are crazy, and so is @javaa03
, in a good way 😋 (I've known him for more than a decade already)
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Funny little tidbit about me... then you’ll HAVE to share one too... 🤗
I NEVER do inside #barrework
with shoes on. Too heavy, not proper movement, etc.
And no, that’s 👆not the tidbit... this pic was right after my pup, my #sweetiewheatie
, my Indy girl had sliced open the pad of her foot.
I needed 2 minutes to move out some nervous energy, thought clearing juju before the second leg of repairing the pup commenced. (I had already cleaned & bandaged her foot, I didn’t leave her there bleeding!) If I’m home with nervous energy I start cleaning... my body is like, get moving, shake out the nerves, wiggle them right out! 🤣
So tell me, what do you do with your nervous energy that allows you to keep your cool? If you don’t have something that let’s you reset, it’s so super helpful to find something!
Training Tips: Mindfulness
HAVE A PLAN! Before you step foot in the gym, on the track, in your home gym, know what you want to accomplish. What exercises, how many reps, how many sets. Write it down & commit to it. Make it a plan you enjoy, if you hate running, don't design a plan around minutes & miles on a treadmill.
STOP DIETING. Design a good/balanced NUTRITION plan. If a meal plan requires you to eliminate entire food groups (not due to allergy or sensitivity) it’s crap!
PROTECT YOUR PEACE! If the scale gives you anxiety, stop weighing yourself & find other ways to track your progress such as measurements, increased strength/endurance, achieving goals, days of tracked intake, days trained in a week…
SHIFT YOUR PARADIGM. The mindset of deprivation will leave you feeling deprived. Just the word “diet” suggests scarcity & denial, instead eat to support your goals, structure your plan to allow for foods you love. Instead of “I CAN’T have that” shift your internal monologue & thought process to I’ll have it later, it’s not going anywhere, it will always be available.
HOW YOU TALK TO YOURELF MATTERS! A body that is loved preforms very differently than a body that is shunned or neglected. The stress of this negative relationship with your body is enough to derail your progress. Stress will increase your cortisol which negatively impacts your metabolism & can lead to increased hunger/cravings. Love your body and it will love you back.
There is so much more to getting fit then just exercising. Health is your whole body & mind, one doesn't work without the other.
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orange you glad it’s my bday week? 🍊
Up in heaven but down on earth😊
Few days ago, super sharpend pic
After the mask, mask off🥑🥑
They may say I'm a dreamer, but I'm not the only one🎵
No mo filter or lashes or whaa?
Love these girls💜💖 some days ago
No makeup and oversized nerdy glasses. Love thyself challenge because I was going to cut my hair practically bald as a sacrafice to god. Lol talk about extreme but it felt important, plus my husband would put me down and make me self-concious. I said to myself my hair shouldnt define me as a person at all. Instead now I have a chunck of hair missing my niece stopped me and i have not been wearing makeup recently instead.. Going to say no to caffeine and sugar now and most importantly start detoxing all toxic people and toxic mindsets from my life. Its not simply a trend its a lifestye babe💗💜
What would happend if instead of believing to disbelieve in our abilities or potential of our abilities by feeding into fear.. what if instead we smiled at fear and thought what silly thoughts maybe even look at your fear and physically smile or laugh! Lol That's what I did here, I took a stand. I'll tell you what I think happens.. That's when you literally stand on a stool then finally
reach your potentials .
Pic I found from a couple weeks back