This is #AntwonRose .
He was shot in the back and killed 4 days by Officer Michael Rosfeld in East Pittsburgh, Pennsylvania. A wonderful boy who volunteered for a local charity and enjoyed music. The officer was known as violent tempered and killed Antwon 3 hours after being sworn in. The coroner ruled it a homicide. Understand that when people run from the police, it’s because in their experiences, they cannot trust them in their communities. Black. Lives. Matter. #blm#showup
Be the person who cares. Be the person who makes the effort, the person who loves without hesitation. Be the person who bare it all, the person who never shies away from the depth of their feeling, or the intensity of their hope. Be the person who believes in the softness of the world in the goodness of other people,in the beauty of being open and untethered and trusting. Be the person who takes the chance,who refuses to hide. Be the person who makes people seen, the person who shows up. Trust me when I say be the person who cares. Because the world doesn't need any more carelessness, any more disregard;because there is nothing stronger then someone who continues to stay soft in a world that hasn't always been kind to them🖤.
Another rant. I know I’ve been posting a lot of political, anti-45, sad, aggressive things on my stories for the past... FOREVER. And for some people, this is not the Kendall they know. This is not the ridiculous girl, the funny girl, the girl who tends to embarrass herself and laugh about it. I get that. I get that we are already saturated with heartbreaking news. Some truth. A whole lot of lies. And people want to see happier things. I want to post happier things. But I also want to show where I’m at in this world. What is making me cry and break down. What baffles me and what can lead me into a dark hole. I’ve grown from the loud mouthed girl at parties. Drunken dancing and singing without care. But that girl wasn’t really focused on the world. That girl was selfish and only cared about what would make her happy and the world be damned. I don’t regret that girl, and I still have a lot of that girl left in me. I’ve been broken down within the last year, more times than I can count. It’s a scary place to be in, but I have also learned to embrace that dark, know it, live in it and turn it into fire and energy to help others that may not have the resources to help themselves. This is just a post to say, bare with me. My body may be little but my heart is so fucking big and it will never stop caring or loving people who need me to show up and speak. With every fiber of my body, I’m not going to stop giving a damn. 💜 #selfcare#selfhealing#selfie#love#peace#respect#growth#showup
#30daysofkindness day 11. Fill yourself up. Stop and breathe deep.look around. Life doesn't move fast, we do. I think we do this to avoid stuff. I used to be afraid of meditation because I worried that in all that stillness my mind would be bombarded with heinous and painful memories. So many things I'd buried and had no desire to revisit, thankyouverymuch! Memories did visit, and some surprised me with their silliness, and their wisdom. They were easy to release. Others were less fun, but you know what? They were not real anymore. I could untie them and let them go. Over time I've released so much....dead weight. I see the connection between my physical weight and my emotional weight. Letting go means creating a new version of myself. Not a fake one. I'm just different now and I love that freedom. I'm not afraid of my memories anymore.
Cardio and Core Workout
My friends and clients who know me well know that I rarely get on a machine for cardio since I have a plethora/mental vault of body weight and HITT exercises that I know for a fact to be effective(not to mention never boring). So when I do a machine, I try to get creative with it.
Tabata elliptical warm-up:
Grab 2- 5 lb dumbbells
Hop on elliptical
20 seconds just moving your legs
10 seconds punching out (alt. arm)
Repeat for 10-30 min
*When you punch out: hold weights at face in neutral grip. Extend left arm out, and at full extention: your grip should be overhand(palms down). Right arm next then repeat both as fast as you can.
This will challenge your balance and increase your core strength along with being a killer cardio fat burner.
*Modifications: You can do 20/20, 30/30 seconds on and off. Yu can opt for heavier or lighter dumbells.
20 bicycle crunches
20 sit up with hip thrusts
20 low plank rainbows
20 high plank box climbers
20 full body V ups
^repeat till you can't!
Feel free to message or comment with questions. Form is extremely important!