Let’s Talk Injuries

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Ok, let’s talk injuries!! Who’s injured & what’s your injury???

The science behind kinesio tape aka ktape seems legit! If you have an injury & want to do everything to heal faster, check it out. It’s coming off for the trip to Vegas for Leadership but will get back on it afterwards. Luckily, the higher the heel I wear right now, the better I can walk But constantly wearing wedges may have contributed to this tear . So I will get better about being flat footed more often! (Don’t hold me To It )

Hotel workouts with a gastroc tear

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Hotel workouts with a gastroc tear are not my favorite but there’s always SOMETHING you can do! The worst thing you can do is just go sedentary until it heals up. I am working with some awesome women in my “strength & performance” Group & they’re adopting the same no excuses attitude!
And luckily wearing high heels here in Vegas allows me to walk just fine

Congratulations, Sarah!

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I heard from this amazing woman today, Sarah with 5 KIDS who accomplished these results with 3 rounds of one of my sister’s at-home lifting programs -while the house is still sleeping plus following macros.
WOW!   She explained that she later fell off the wagon but is BACK ON TRACK NOW!!

It’s never too late. We all fall at times, it’s not the end, it’s a bump in the road

Mindset is Everything

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I’d change that shirt to “Healthy, Happy Family = Happy Mom!

IDK about you but if the rest of the family is struggling in any way, I feel inner torment and stress.. big time. I know things can’t always be rainbows and unicorns, I’m just being honest,… if Matt and Tyler aren’t doing well in some way, I’m not doing well.
And yah, the 3 dogs have that impact on me too.. lol
Right ??

Being healthy and fit can definitely improve how adults AND kids feel about themselves. It helps their mood, their sleep, their confidence, their brain function, etc etc.

I don’t know about your kid(s) but I personally think finding foods that the whole family WANTS to eat, that aren’t ALL carbs, is challenging! We NEED carbs, but we don’t need unlimited carbs or processed carbs …and neither do our kids. But.. it can be tough especially with busy schedules! Matt and I are NOT perfect eaters ourselves but we eat about 80-90% clean and workout consistently. But it’s NOT been easy to keep our son on track however, I’m pretty proud of how we’ve done so far.

I’ll never forget when one of his friend’s parents introduced him to a REAL happy meal from McDonalds! Umm… we had faked the whole “happy meal” thing and we were getting away with it for awhile , but all it takes is a little exposure to certain foods and before you know it, that’s EXACTLY what they ask for. It’s BOUND to happen but Ughhhhh (sure, i know a little isn’t going to hurt anyone, I just mean “ugh, we can’t let this become a habit”).

I know the feeling of a being in a BIND and you’ll grab the goldfish or order the pizza.. believe me, been there, done that! Guilty! But along the way, I learned lots of tips, tricks and the discipline of parenting, to raise a pretty healthy, happy fit kid!

Unfortunately what’s marketed as healthy and “all natural” might have 50g of sugar. Natural doesn’t equal healthy or balanced nutrition that supports HEALTH or a healthy WEIGHT.

Think pretzels, crackers, yogurts, goldfish, granola bars, enriched flour sandwiches, high sugar juices, chips, etc. It’s everywhere! The whole family needs to be on the same page – but guess what.. you can do that and make them feel like it’s on THEIR terms! Mindset/perspective is everything!

 

Do you use FitRadio?

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Do you use FitRadio?! I LOVE the mixes on there!! even when doing an at-home workout, once you know the form & basic routine, you can listen to your own music

What motivates you to get in shape?

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I’m curious.. what motivated you to get in the best shape of your life ? Even if you aren’t now?

It helps me SO much to have a fitness business where it’s my responsibility to share my fitness journey on social media ..it’s not always easy but it’s my built in accountability!! Knowing others are watching & hearing from those who are inspired, is enough to keep me pushing to be my best (even when busy with family & business & healing from an injury).
So thank you!! I appreciate your feedback & messages so much!

Who else needs a no impact workout?

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Who else needs a no impact workout??

Substitute what u need to based on what you have access to!

I still can’t wait to run & jump again but in most cases, injury is NOT an excuse to stop working out. Becoming sedentary just makes you weaker. Of course check with your Dr and Physical Therapist first, but make a list of what you CAN do, warm up, put on your favorite song (this is NOT mine) & GO!

What’s your favorite protein bar?

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What’s your favorite protein bar?

I’m referring to bars with 15+ grams protein (in my opinion, less than that is essentially a snack/energy bar with protein in it). I happen to love them ..maybe because I’ve been eating protein bars for YEARSSSS maybe as a way to tame my inner chocoholic I’m definitely NOT advocating that you start eating protein bars if you don’t have any need; just curious as to your favorite if you do. I prefer the ones with NO SUCRALOSE or MALTITOL but still has low sugar (preferably sweetened with natural stevia).

This Birthday Cake QuestBar does have Sucralose, an artificial sweetener. I tried it but didn’t really like it anyway. The double chocolate chunk flavor is one of the few Quest Bars without sucralose, so it’s my go-to!

Sucralose can spike your blood sugar & insulin (making you crave more sweets) if it’s the powder form – like Splenda. If it’s the liquid form, apparently it doesn’t .. I have no idea which form Quest uses but I have it in my head that my cravings are higher if I eat a flavor like Chocolate Chip Cookie Dough.

Physical Therapy for Calf Tear

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Dry needling, cupping (ouch!), scraping, ultra sound therapy, strength, stretching, and throwing a ball at me while I’m balancing on a bosu ball on one leg .. we do all that 2x a week & the calf tear is healing fast!

I highly recommend PT Link Physical Therapy in Toledo!

 

Salads From Home

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You like?!
Salads from home are the BEST! This is avocado, veggie burger chunks, the sweet potato hash left over from yesterday, and feta cheese! I used a Tessemae dressing.