body is feelin right, mind is right... nutrition on point. My body functions better with consistency, training, & macros 👌🏽 can’t be more thankful for @workingagainstgravity & @trifectasystem •
Results from 4 weeks of work using only Functional Patterns protocols.
My client came to me with a slight scoliotic curvature in her lumber space, lordosis, lower back pain, and possible diastasis recti, after two pregnancies. .
🚫 Before (left): ribcage compression and lateral ribcage shift left, compression on her left lateral line, anterior pelvic tilt, lack of TVA engagement, pelvic rotation to the right ✅ After (right): her ribs are expanded, lifted, and aligned to neutral, lateral line compression improved, anterior pelvic tilt and lordosis improved, pelvis is neutral. .
She has shared that her core feels more stable and engaged than she has experienced before, even pre-pregnancy! .
✉️ Message me to set up a posture and movement assessment! Lets see whats changes we can make together, through Functional Patterns, and how much better your body can feel!
The Green Bird Pilates Teacher Training launches on September 8th. This training is for anyone who wants to deepen their understanding and practice of a Pilates Mat class or become a Green Bird Pilates Mat Instructor. The Green Bird Pilates Teacher Training Program is more than running through a group of exercises. We’ll learn why core strength is so important, and how it goes beyond your six-pack ab muscles. We’ll walk through the full repertoire of Pilates exercise covering the anatomy, benefits, and execution of each. Then we’ll take a deep dive into how we set these exercises to music and make it a dynamic, exciting, and creative layout for clients. At the conclusion of the training program trainees will have the opportunity to audition to become a Green Bird Pilates Instructor and teach full classes on our schedule. All trainees will complete the training program with a Pilates Mat teaching certification. .
For more info tap the link in our bio or feel free to email/call with questions. 💚
picnik, ilysm💙 .
lately ive been starting my day with butter coffee and i loveee it. don't think ill be able to go back, ever!! .
sharing a few benefits to adding butter to your coffee too, check it out! · increased mental focus + performance throughout the day · smooth ~*clean energy*~ aka no crash that ya might get from your usual ☕️ · its also a better alternative to adding cream and sugar or whatever else you may normally mix into your coffee!
some other personal reasons why i love butter coffee... · i *love* my morning cup of joe. but my stomach is pretty sensitive so... having butter in there makes the coffee a lot easier on my digestive system! · keeps me full longer! sometimes ill add protein too and bam - breakfast! won't need anything till lunch. nice for those busy days or when i just don't wanna make breakfast myself🤷🏽♀️🙌🏼
The Fuerte for Life series has had great success over the summer which means we are kicking off its third series on Monday, August 20th.
As one ages it is paramount to take great care of the body for overall wellness. The Fuerte for Life series of classes is designed to incorporate strength training, balance, core strengthening, and flexibility into one class specifically geared towards those 55 and older who are fairly mobile.
If you haven't tried this class yet, you can take your first one for FREE (just email us if you want setup). Classes will be 50 minutes in length and start with a warm up and end with a stretching cool down. Classes start at 2:00 pm.
Classes have an 8 participant max in order to keep a personal training environment in a group training class. Half of the slots are taken so head over to www.iamfuerte.com/fuerte-for-life to register!
Let’s give it up for Raul Suarez for hitting the 400 Club! 👏🏽👏🏽👏🏽 That’s 400 checkins, 400 tough earned sweaty hours! This Southside Savage crushes every workout and always brings out his heavy weights! Here’s to you and 💯 more hours to come! Great job! #400club
Currently in the hospital with lots of time to think. My mind wandered over to a subject that I found interesting enough to post about.
Change. It’s quite a concept. Do you ever think about things like that? Change? Time? Loss and Gain? They are very intertwined actually! I love thinking about things like that. It’s very philosophical. In fact, I was studying Philosophy, with sheer pleasure, at this campus that’s pictured. This picture, my first day of college and years after, somewhat depicts the nature of change actually.
Change is the only constant on this side of Life. Everything changes. Time just goes and goes and: Your weight changes. Your friends and concentric circles change (both @alexsosler and @dclemons72 are still great friends of mine). Your interests change. Your income, hopefully in a positive way, changes. People die and babies are born. We ought to look at Change, and other things associated with it, like Death and Life, in a logical or appropriate way. Change or Death isn’t scary. They are just simply Truths that are constant. Why are we sad when a friend gets too busy and the friendship may not be what it was? It happens. People get busy. The nuances, ebbs and flows of life function in this manner. It only get’s scary or sad when we don’t know how to approach or deal with these things OR we had an expectation that Change wouldn’t occur in this scenario. But when coming to terms with Change—loss, gain, death, new life, newness in general—we can act outwardly and appropriately and all of a sudden our self imposed stresses are gone.
We need to realize that no person, circumstance, or relationship is immune to change. This gives us hope that a bad circumstance can change into something better. BUT it also prepares us for the REALITY that the good circumstance will can change into something unfavorable in the blink of an eye. My hope, dare I say “Golden Nugget” even, is to have us, be more aware and understanding that Change doesn’t change. Things come. Things go. When we embrace that reality… our EXPECTATIONS LESSEN and FIRM GRIPS on things LOOSEN. This in turn makes life much much more enjoyable and less stressful.
T A C O TUESDAY 🌮 Sautéed red onions, sweet peppers, chayote, and shrimp with a small amount of taco seasoning and lime juice. Added avocado, salsa, shredded cheese, jalapeños, cilantro and used organic whole wheat tortillas. 🥑🌶Super easy, so yummy and healthyish. Pairs nicely with @cutwaterspirits Lime Margarita. Olè, y’all 💃🏻 #tacotuesday
📢 Injury Prevention Move of the Week
🔹Shoulder Internal and External Rotation
💪This little movement is super important for keeping your rotator cuff strong and mobile and avoiding serious shoulder impingement which can happen from lots of heavy pressing.
🤷♀️It’s not a sexy move but trust me you need to be incorporating this one into your weekly routine.
🤾♀️For my throwing athletes, you DEFINITELY need to be doing this because you are at an even higher risk for rotator cuff injuries.
Today I worked out for the first time in over a week. Last Sunday I messed up the knee that's already messed up. Pain shot down my leg and it throbbed for days. It's still not normal and it still hurts, but I couldn't take sitting on my butt anymore. I went to a lyra class. I felt rusty and crappy but I made it through with minimal pain and feel a little more sane.
sunsets over lake travis💛✨ ⠀
don't you think this #CHOOSEday was going to pass by without some inspo👊🏼 y'all... don't ever, ever, EVER forget to choose YOU! life's too short to live someone else's hopes and dreams out. yes, there is a balance to life and i don't mean to drop everything right this moment that doesn't feel right or we've you... but we're all made so uniquely different from one another for a reason🤸🏽♀️ so instead of trying to fit into the box that works for someone else... do you!💫✨🎉 ⠀
so go on to dinner, or your pm workout, or bed for all the grammas out there like me🙋🏽♀️ and think up at least one thing you're going to do for *you* tmrw😘💛
@bayleebeafit about to crush these banded tire flips 💪 it was a sight to behold!!
Tire flips are a FANTASTIC full body workout! Every muscle is used to flip that sucker over and over and after a few it’s just as much a cardio workout as it is a strength workout.
Baylee used a RAZ band here to make it even more challenging. If you don’t have a tire, don’t worry, you can mimic the same general motion by doing banded frog jumps instead. You won’t feel it as much in the upper body but if you’re looking for a full body move, then hit floor and add a push up between each frog jump 😎
Try 3 sets of just 10 with a 2 minute breather between each set and let us know what you think!
Your fit & free events for tomorrow! More info at FitFreeATX.com.
(*All events are accurate when they're posted on the official calendar, but hey, things change. Check with whoever is running the event to make sure it's still on before you head out.)
Take control. Feel E M P O W E R E D! #keepaustinchill
BREAK THE STATUS QUO
We are often led to believe that physical issues with our body (illness, injury, pain, inflammation) are only dealt with in symptomatic fashion. A.K.A we only treat it when it happens or when it hurts rather than putting your health in an advantageous position to prepare for injury & address pain before it even happens! One of the best examples is sleep deprivation: we only really address poor sleep once it has completely affected every facet of our lives (fatigue, high cortisol levels, high stress, irritability etc.) Implementing cryotherapy 2-3x/week improves sleep patterns by consistently releasing beta-endorphin, dopamine, and seratonin into the blood stream which effectively improve sleep patterns over time. A much more effective, efficient, and all-natural alternative approach than conventional symptomatic methods. More and more research comes out every year encouraging people to be proactive with their health and address things like inflammation BEFORE they happen. We are continually finding more evidence that inflammation plays a major role in the early onset of disease as well. Taking a proactive approach to your health & inflammation is incredibly more beneficial AND cost effective than dealing with health symptomatically.
👉 Don’t wait until it’s too late—take control and feel empowered by your decisions to live a healthier, pain-free lifestyle!👈
BOOK AN APPOINTMENT
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📍 31st & N Lamar Blvd
🧠 Empower Your Wellness
📈 Optimize Your Recovery
🔓 Unlock Your Potential
❄️ Keep Austin Chill
Tomorrow! Start your day well with FREE yoga, sips and snacks at @yetiflagship on South Congress. I will be leading an all levels flow designed to rejuvenate you for the rest of your week. You will also receive a special discount you can use in store. Bring your own yoga mat. Park at the Hyatt Regency next door and we will validate.
I hope to see you there!
Band-squat till you drop!! Body weight squats are a great way to strengthen the legs/core, forces you to focus on good form and you can do them if getting to the gym is tough. Throw on some resistance bands and you up the intensity! Helps work the outer thighs and glutes even more as you push the knees away from each other going down and the band tries to pull them back in. Want even more intensity? Try adding an explosive jump from the bottom up and now you’re legs are really going to wish they stayed in bed 💪
We recently got to spend some quality time with fitness superstar @monicabrant and Peaceloveglam blogger @joplacencio. It is so great to have support from these 2 Wonder Women! Check out our IGTV for the full conversation 📺