Become a better leader of YOU

/in , /by

You’d think being a former ballerina I’d be flexible but NOT AT ALL. I worked REALLY hard at it then but “you lose what you don’t use” pretty much applies here😏
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Thankfully I can move around throughout my day versus when I used to sit at a desk. Sitting all day or MOST of your day, staring at a computer, is so hard on your body!
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I used to come home after a long day and a commute, all locked up & wake up feeling like I’d been hit by a Mack truck!🚛 Then you add stress & for me that led to a whole SLEW of additional issues ..mostly after-work cravings which led to eating more sugar which led to sugar crashes, inability to build muscle or lean down, inflammation, bad skin, bloating, etc.
I’m exhausted just reminiscing about it😅.
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☝🏼Bottom line, become a better leader of YOU. I had to make some tough changes and sacrifices.
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If your job is at the heart of it all, consider finding a new one☝🏼

Traveling & need a quick body-weight strength training workout?

/in , /by

(Warm Up first)

💪🏼20 Squats
💪🏼20 Decline Pushups (shown)
💪🏼20 Jumping or walking lunges
💪🏼20 Tricep Dips off bench/stair
💪🏼20 Bicycle Abs
💪🏼20 Traditional pushups
💪🏼20 Sumo Squat Jumps
💪🏼1 minute plank on elbows
💪🏼20 Superman lifts

Repeat as time & fitness level permits 😉

A workout to try

/in , /by

I can’t share the workouts I’m doing from this Pilot test group…

BUT ☝🏼I know a bunch of you will be starting Liift4 tomorrow 💪🏼💪🏼💪🏼 (which is lifting 4x/week with some fat burning HIITs built in 🔥) so IF you want me to post some cardio circuits that I typically mixed in on other days, say the word! I 💗sharing my workouts!

After warming up, 4 Rounds of :
1️⃣ 1 minute bench hops
2️⃣ 1 minute banded squat jumps
3️⃣ 1 minute burpee w/weight
4️⃣ 1 minute Mtn Climbers
5️⃣ 10 Narrow/wide Power Push-ups (modify as needed)

☝🏼These workouts aren’t for everyone. You know your fitness levels and limitations best😉

 

The Sisterhood

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The sisterhood 💕is real.

Curious.. if u had a choice & could make the same or higher income you make now, would you:

1️⃣ work for yourself
2️⃣ someone else?

Not everyone wants to work for themselves or is cut out for that. There’s no right or wrong answer of course ☝🏼😊

Warm up for the warm up?

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☝🏼😳When you have to warm up for the warm up, you know the workout is another level 🔥🔥🔥

Workouts aren’t just calorie and fat burners.. they’re MENTAL challenges, personal development and therapy wrapped into one gift you can give yourself daily 🎁

Am I right or am I right ?! 🙌🏼😁

Feeling sick?

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Feeling sick?

I was! I don’t know if it was allergies or a virus going around but these last couple days were 👎🏼I’m just SO grateful 🙏🏻I felt well on our recent team retreat🌴My chiropractor said my adjustment may help boost immunity & my RD friend said to take a teaspoon of apple cider vinegar (with the “mother”) in a couple ounces of water a few times per day! I did all that plus my daily Vitamin C is all in my shake. I also took yesterday off working out and got some extra sleep! Felt a lot better today and did a low-key cardio + shoulder lift, then spent the day celebrating Matt’s birthday!

Anyway, sometimes not feeling well is the best reminder to appreciate your health more!

Tight Traps and Back Issues? Try this…

/in , /by

Raise your hand if you have tight traps & some back issues?!

It’s SO common.

Maybe you see a chiropractor and/or a massage therapist (I do both!🙌🏼) but I also love a lacrosse ball to relieve tension in my upper & lower back. Only problem is our dogs also love these balls & I can never find them!🤔🙄☺️

But once I do, I find those tension points (roll around on it against a wall til it’s found), then I hold it 20-30 seconds.

Let us know what’s helped you ?!

 

Tuna fish by Wild Planet Foods

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You like ??

This was a tuna fish (by WildPlanetFoods) made with Primal Kitchen avocado oil mayo on Ezekiel English muffin (toasted☝🏼😉). All sold at most grocery stores🙌🏼

I don’t count calories or macros but I do eat with AWARENESS of (not *restriction of*. Awareness means making sure I’m getting enough but also not TOO much) all these things: calories, macronutrients , micronutrients, ingredients in general (looking for low glycemic aka low sugar, fiber-rich carbs, no sucralose, no maltitol, no vegetable oils, no carrageenan, … just to name a few). I’m ALL FOR tracking your intake so you’re more aware of your habits and where you need to improve, if that’s where you’re at right now. I’ve journaled my intake many times over the past years & that’s why I have a fairly keen awareness. I still track once in a blue moon if I feel the need. Our nutritional needs are always changing as we age, transform, get stronger, need healing, hormones change, etc.

Do your research not only on what’s in the foods you & your kids eat/drink but what agrees/disagrees with you and what foods/drinks/activities tempt you to go off track the rest of the day/week.

How about some core work?

/in , /by

How about some core work??

The # of Reps depends on YOUR strength & endurance.

Maybe you do 10 reps each, 1 round. Maybe you do 15 reps of each, 3 rounds. Warm up first ☝🏼

If you’re like me, you’re just finishing up L4 where we did core work 4x/week 💗👏🏼and you’re loving that new found strength & endurance💪🏼! This one should be right in your wheelhouse!😁🙌🏼

Don’t self destruct.

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Don’t self destruct.

You know you can do whatever you set your mind to and sometimes setting your focus on something like getting the healthiest you’ve ever been in your life is the catalyst to success in so many other areas of your life. Right??

So set your goals, plan your attack, and show yourself you’re in control and worth it & the slip-ups are simply learning experiences