“Training is about visualizing being a champion. I train the way I want to compete. It’s a safe way to push yourself and fail, so that when you get to competition, you’re ready and confident. And remember: there are no sacrifices. Everything you do is an investment to your future. Don’t put off your dreams until next year, and then the next. Believe today, work hard today.”
It was an honor to share this magical moment with @sanyarichiross at JDI HQ. This session is locked in the memory bank as my favorite session of the Summer! Inspiring, educating, and motivating young athletes to get one step closer to their dreams, goals and aspirations sets my soul on fire! I can’t wait to see where your hard work, discipline and dedication takes you 💪🏽⚡️💪🏽 Thank-you for you energy and DANCE MOVES 🤣💃🏼👌🏽
#transformationtuesday tip: Unilateral exercises are a great way to recruit a great amount of high threshold motor units. Why is this important? For two main reasons:
1. Since unilateral exercises help recruit a greater amount of high threshold motor units, we are more likely to fatigue type IIb muscle fibers. These are the muscle fibers with the highest potential for muscle growth, but they are quite hard to recruit unless the intensity of the lift is demanding enough.
2. Utilizing unilateral exercises into your training will also improve neuromuscular strength. When nueromuscular strength improves, you become more efficient at contracting muscles with greater force.
In this clip, I’m doing the alternating javelin press with a fat grip attachment. It’s a unilateral exercise that is way harder than it looks. It improves balance and develops trunk strength all while providing some serious work to the shoulders.
#mondaymotivation tip: If you've been wanting to start a fitness routine or begin a nutrition plan but just haven't had the ability to jump-start momentum you might think you need more motivation or willpower to do so. But, instead of fighting the resistance, utilize something called the "fresh-start effect."
The "fresh-start effect" states that we are more likely to follow through on our goals after days that mark the start of a new time period and represent a new beginning.
Mondays are a great example of this and it's why gym attendance ,on average , is highest on this day.
The reason why this is so critical is that we are highly driven by progress. When we taste progress, it's much easier to keep it going.
But getting started after many false attempts creates inertia that can be hard to overcome. This is where the "fresh-start effect" helps us break our normal behavior patterns and enter new habits with less resistance.
Mondays, the first day of the month, birthdays, anniversary's, and days after holidays are all known as temporal landmarks and provide a transition period to the "fresh-start effect."
Thinking about my life in fitness: Nike was my life for 2 years. It made me tough in some amazing ways.
In Boston I ran a 10k Home Run as a Pacer when it was 3°F in December and was on the track shivering in the rain at 5:30am in April. My body was really tested keeping up with my own running and pacing for NRC. Being in college was already strenuous enough by itself, but it was a great check of self control: you can't show up to the track hungover or tired or overworked. You show up with a smile on your face and bring your A-game to every single run. Pacing was amazingly theraputic, when I got on the track, nothing else mattered.
Inversely the days I worked in the store were some of the most trying times I've ever been through, I would've gladly traded half of them for standing out in the morning rain. I don't think people give retail enough credit: people are savages! I've never been in such a situation where people constantly disregarded and challenged me as with customers in retail. My experience as an athlete and my formal education didn't make a dang bit of difference to some people and it was infuriating and exhausting.
What kept me there was all of the amazing experiences I got from being with all the wonderful Athletes around me, Pacing with the community, and hanging out with kids as a Community Ambassador. Nike was my rock moving from coast to coast and gave me so many opportunities I wouldn't have otherwise been exposed to. It's a good thing that my life has moved on from there, but it was such a wonderful moment in my life and I'm really grateful I got to experience the Swoosh Life.
This past weekend was nothing short of amazing, spent with amazing people and doing some amazing things. It's surely a great way to jump start the rest of the week! Let's seize this day and give it 💯%!!! SWIPE LEFT!!!!
Major shoutout to @kitwanajohn for getting the team together...and @drciaracappo @lopez_chiro @electricflightcrew @wellactivehealth @propelwater @ntrecovery for putting on a great event yesterday!! 🙏🏽🙏🏽🙏🏽
gutted out a finish on a less than ideal day, but hung in there to duel @squamish50 to a draw 🙏🏼
and got a big hug from bad@$$ and RD @garyrobbins who was responsible for this brutiful course 💀
much love to @pbtreehouse for her crewing efforts! coconut water + gels were clutch! 💚
Life is 100% about surrounding yourself with people that make you smile, make you laugh, make you forget about all the problems of this crazy world and most importantly make you feel like the best version of yourself... I love my circle!
INTO TO THE UNKNOWN: 18mi + 5k (track) ALL OUT.
Today’s session was big, it tested me physically and specially mentally. But I knew that going into it as I arrived early morning (~6am) in Santa Monica- where @jayna_lehman met me to jam out w/ me couple miles then played an important role of fueling me every couple miles. I had explained to her “let’s get these 18mi out the way, then real test will be the 5k at the track.” When we arrived to the track I was pretty exhausted and had to snap out of it cause Jay kept repeating “12.5 laps ALL OUT” but I was thinking 4laps at a time LOL. Knocking out the first mile wasn’t too bad, but mile 2 got so real and was struggling mentally. I wanted to tap out and I kept telling jay I was going to stop after mile 2. But having her there cheering me on every lap made me snap out of it and ended up finishing the last mile faster. It’s crazy how the mind works. The build up has been amazing as we’ve been jammin’ out every other week 20-22mi session. We chipping away!!!! Unlocking the long run.
Special shoutout to Jay for the 7mi jam, then supporting me to finish the workout. From mile 1 to the last lap you were there cheering me on. That’s is the definition of teamwork!
Captured by @jayna_lehman
18 August 2018, 9am
Santa Monica college
We Workin b. cc: @firstrun
Walking into the weekend like.... 😘
Have a great Saturday everyone!
I am selecting the winner for my biotin giveaway with @AhanaNutrition today. Entries are STILL valid until 12noon PST! Winner will be announced tomorrow on my IG story 📸: @chaploren
Just landed in NYC, haven’t worked out since Tuesday, probably won’t exercise again until I’m back in LA on Monday 🤷🏼♀️ Here to say that although it’s certainly not ideal and I really miss exercising, I’m still alive and well and soaking up my busy schedule. Happy weekend!! ✌🏼 (But if I do have time to sweat in the city, where should I go?!? We’re staying on the UES!)
[1/2] Perseverance, Persistence, Determination • Success is the ability to go from one failure to another with no loss of enthusiasm ⚡️
Field Work: Out in the field keeping it athletic • Sweat dripping, calories burning.. Here’s your workout, go get it! DM me for inquires 🥊
1. Box jumps
2. In & outs
3. Single leg hops
4. Lateral hops
#PositiveVibes ONLY ✨
#fitnessfriday tip: Whether you’re coming off a hard training session, closing out a rigorous day at the office, or stepping away from a creative project after hours of mental gridlock, here’s one way to recover:
Get around people you love.
Feeling connected to others positively impacts our stress physiology. One of the reasons why is because social recovery induces a spike in oxytocin — also known as the “love hormone.”
Adequate production of oxytocin will help us return to Center (it lowers cortisol levels and blood pressure), it will improve our sleep quality and quantity, and it enhances our digestion (which is critical to our performance in the gym, our productivity in the office and our muse on creative projects).