What I adore about this training is how each session is completely different ❤
On Monday I hated every minute but today was perfect for me. 👌🏻 Set a time limit and grind; get to work.
To keep my knee happy we changed the:
1 mile run for a 2km row (which my arms were not happy about)
800m run to 800m stand up row
My speed was made up on the burpees which I love. ❤
So today I left feeling content....unable to breathe but content. 😊🤣
Done done done ✅ so I went and smashed my time, just goes to show it’s what you say if u want it bad enough you will make it happen ....did 11.2 miles in an hour best time yet. That was also without headphones 🎧 and man did u wish I had them in as I forgot how bad “gym noise” is at one point I thought I was on some go ape jungle safari 😂and that wasn’t from someone lifting weights either. As a plus it brought a little smile between regulars 😂😂😂now a nice walk home with my first ever pair of Nike tracksuit bottoms 😉OMG soooo comfy why have I never done this before after a workout 🏋🏽♀️ though getting a gym bra and leggings off after a workout should be classed as cardio 😂😂😂🙈🙈🙈have a good evening everyone 💋#endurance#fitness#goals#doit#nike@nikewomen@nikesportswear#feelinggreat#girlswholift#strongwomen#strongnotskinny#gymgirls#fitmom#fitnessaddicts#sweat#gains#beastmode
3 months of zero yoga after arm surgery definitely showed today! But this gal is the one that started my passion for it last year! I was honored to hand deliver her signed copy to class today. Thank you for making me sweat more than I have in my entire life today, I missed every second while I was away! 🙏🏻 @willowgardensyoga#roundinghome#namaste#bikramyoga#author#autism#sweat
Does your mind ever feel like this ⬆️⬆️ Have you ever felt like there is just so much going on that it’s difficult to focus? When we feel overwhelmed, our thoughts become muddled and foggy. 😥
Writing out your plans promotes a focused mind
Have you ever felt like there is just so much going on that it's difficult to focus?
When we feel overwhelmed, our thoughts become muddled and foggy.
Here's a quick trick to get you back on track as soon as possible: Write out your plans to focus those muddled thoughts.
A focused mind promotes focused thoughts
Tasks versus goals
Sitting down with my planner, it's easy to come up with a bazillion things to do. 🤯
You know what's tougher than that?
Figuring out what all those tiny to-dos add up to.
Tasks are to-dos you cross off a checklist. Goals are achievements you fight tirelessly to attain.
Collections of tasks will help you accomplish goals. 📖
The strategy to flip your brain into focus
When I realized I was struggling to get all my tasks done and was not accomplishing my goals, I decided to flip my strategy.
I got so lost in the weeds of day-to-day tasks, I didn't stop to think what the big picture was.
What if I thought big, then made a list of the tasks I need to do to get there?
If you want to flip your brain into focus, do this: Look at your big ol' list of things to do and ask yourself what you're trying to accomplish. What truly needs to happen today to get you closer to your larger goal?
Write down what needs to happen today. That will help focus your mind...and in turn, clarify your thoughts.🧘♀️🧘♂️
"I bite down a little harder
My blades a little sharper
My roots, my roots
Run deep into the hollow
Strike back a little harder
I scream a little louder
My roots, my roots
Run deep into the hollow
I'm stronger than I ever knew
I'm strong because of you"
Today we got a scale that measures not just weight, but body fat percentage, subcutaneous fat, and all that fun stuff. According to this scale, I am overweight. I weigh too much for my height therefore my BMI is higher than it “should” be. If you were to put my height and weight description for people to imagine, they might imagine a short, overweight person. Often when I tell my people my weight they’re usually surprised because the association of low weight has been paired with fitness. This is not always true.
Here’s the tea: ☕️ BMI is just a ratio of height to weight. There’s not a whole lot else that goes into it regarding what is healthy or not. Before you get caught up with what’s on the scale take a moment to look a little deeper because what the numbers might say might not reflect what’s actually going on inside your body and underneath your skin. You could have a “healthy” weight with a high amount of fat and no muscle! (I like to call this skinny fat lol)
If you scroll to the left, everything is in healthy numbers except for my weight and BMI. 😂 got a good laugh out of this because I’m both overweight and have an athletic amount of body fat.
I took max on a run with me earlier and because I literally look my worst after a run here’s a photo of max: tongue out, wet floor (cause buddy was THIRSTY after and was too tired to close his mouth after he drank water lol), and happy. A sign of a good run! 🙌🏼 I’m not the fastest distance runner and I don’t have the best stamina when it comes to distance — which is why I personally prefer sprints — so I’ve always hated distance running. In middle school we had to run a mile every Thursday and I dreaded PE every time. 😫
Still hate running, don’t get me wrong. But having a dog running next to me, looking at me with his tail wagging and his adorable tongue out definitely motivates me to run faster. Especially when he’s pulling me forward 🤦🏻♀️🤷🏻♀️
July was r o u g h.
I didn’t workout for almost the entire month because I literally didn’t have the time or energy. But, despite 2 summer classes that took place every week day and weekend and a job and internship, my mental health wasn’t as affected as I thought it would be. I tried to incorporate exercise when I could but I definitely felt a heightened sense of anxiety.
August is here and this is my first week back to my regular workout schedule! I lost some progress and stamina for sure, but I’m excited to get back at it!
Relaxed v. Flexing
Losing stomach fat has ALWAYS been a struggle for me. It’s also been especially difficult to get definition in my core. My stomach has never looked this lean especially when relaxed. I am. So. Dang. Proud. 🥳
Now, this DOESN’T mean my stomach always looks like this (especially after eating a carb heavy meal or before/after my period 😂) but by eating right and maintaining my workout regimen it’s stayed consistently like this for some time now. I used to think that I’d never be able to get to this goal because my body simply wasn’t built that way. I was wrong!
The @niketraining lean workouts have really helped better my endurance and work my core! I’ve been incorporating heavy lifting as a finisher to my NTC workouts and am so far liking the results! 🙌🏼 Now if only I can get my lower abs to show themselves 😜😜😜