Simple moves that make a BIG impact
Yesterday I posted about the importance of building a solid foundation by working on your toe/ankle mobility which allows your foot to become more stable = which means you are less likely to fall.
We all know that as we age balance becomes an issue of the fear of falling skyrockets up the list of things to worry about and you may even end up adjusting your lifestyle because of it. But the good news is - if you work on those drills you will decrease your chances of injury.
So, let’s continue up the body and look at 2 other important joints that need to remain mobile in order to prevent injuries. Those are your hips and shoulders.
The hips and shoulders provide the most potential mobility in all three planes of motion and they form the point of connection between the extremities and the torso. As a result, successful movement is only possible with sufficient mobility in these two joints. If not - you will undoubtedly feel pain at some point if you don’t already.
So to keep things simple let’s work on hip hinges and shoulder circles. There are TONS of variations to do this.
But, in today’s video I’m using a broomstick to help me engage my stability muscles (foot, core, glutes, scapula) so that I can focus on mobilizing the hip and shoulder joint properly.
Plus playing with a stick on your hand is fun. And we all know - if it’s fun you’re more likely to do it.
So go grab a stick and start playing. If you want specifics instructions on how to execute please let me know. I’m happy to help a fellow human improve how they are being!!
Save it to your collection to view later because you’ll soon find out there’s a whole lot of awesomeness you can achieve by playing with the moves shown.
And don’t forget to Share with a friend 👥and you can practice together 😉
This is 5! 👧🏼💗 Wishing this beautiful, smart, sassy girl a happy birthday!! No idea how she is 5 and starting Kindergarten in a few weeks! 😭 Love you Stella Bug ❤️
Thanks to Pinterest for this idea since day 1 😍
"Motherhood is not a hobby, it is a calling....it is not something to do if you can squeeze the time in. It is what God gave you time for."
Motherhood is not always easy. I was looking at pictures the other day and I am visibly more tired than I was 10 years ago! But I also have more passion, more drive, and more love for the life I'm living! -
Love getting to raise these tiny little humans that teach us so much every single day!
24 hours from now I will be another year older!!🎂🍾 I've made a decision-a BOLD one. This year will be a major turning point in my life. Luxe retreats + workshops will scale to new heights over the next 12 months. You all will be showered with generous programs and a community that is ready for the next adventure. I can not wait for what is around the corner and what you all get to be a part of.
This Friday, I welcome you one of the BIGGEST VIP partners yet for #luxewellness !!! Stay tuned and hold on for the ride!!! #VIPEVENTS#yournextadventure#kcbizboss#whywait#staythepath#empoweringwomen
Here’s 3 killer moves you can do with plates!
1️⃣lateral plate pushes
2️⃣Circle plate pushes
3️⃣vertical plate pushes
⬅️Swipe left to see next video
I promise you’ll be feeling da BURRRN with these 🔥🔥🔥
@gettnfitwithkr and I sure did! My arms are still shaking!
This week has been rough. Sick baby...run away 🐕 ...computer issues (& my work is 💻 based)....Life got a little hectic. Routine thrown completely off kilter. |
Thank goodness I keep my kitchen stocked and ready to create simple healthy home cooked meals when things like this arise. |
I do the prep when things are lighter and I have the time. Or I add some extra prep when I’m already cooking (like double a recipe and just immediately freeze half)
This is my homemade taco seasoning. No msg or nasty ingredients that your body doesn’t need.
Super simple. Make large batches, store them in cute jars, and your good to go. I love to make these as gifts for friends and family because who doesn’t love 🌮 & mason jars?? Can I get an amen! 🌮🌮 🍺 (—>no mason jar emoji 🤷🏻♀️; beer mug will suffice)
When your #liift4 accountability partner is a day behind because of a minor health setback, you still wake up early on rest day and get a workout in so you can keep up the accountability #cizeitup I think @joelfreemanfitness @shaunt are now tied for my favorite BB trainers ❤️ Having an accountability partner has completely changed my workout life ☺️ #staythepath
THIS is my favorite thing right now!! The #sweetsweat belt. Making me sweat double time! 😍 I’m starting to lean!! 😬 Better late than never. 😂🤷🏼♀️🤣 Also, my face... as if I haven’t seen the dripping sweat at least 10 times already! LOL!! 💦💪🏼🖤👏🏼 6 weeks. 3 days. 12 hours. But who’s counting? 🤩#cantstopwontstop#staythepath
“Just as fragrance gives sensual delight, a sweet friendship refreshes the soul” - proverbs 27v9 (msg)
This gorgeous friend means so much to me. I’m blessed by this soul refreshment.
Today is her birthday and she so deserves to be blessed and honoured in every way.
Not only intelligent, funny, smart & beautiful but she is super gracious, generous & kind. I’ll always be so grateful that you came into my world years ago when you did, that among other things, you were the friend that supported me with all the craziness and pain of my firstborn and help me keep my head up & feet walking forward & now nearly 6 years later we get to do another baby season together - my last and your first 2 very special miracle babies just a 3 weeks apart 😊💕 I’m beyond grateful for you @sarahgraceharriott and all that you are! Massive love and totally knowing your best is yet to come ❤️
No matter what.
Keep showing up.
Keep on your path.
Keep doing what it is you committed to saying you'll do.
The rest will fall into place.
And the reward will be there for the taking.
As will the enormous sense of achievement.
Today marks 1 year since I started working with this crazy gal (btw, we need a new pic!). When I reached out to @eveoverlandfitness, I never expected her to take me on as a client. After all, she's a #celebritytrainer and, well, I'm not a celebrity. And when she did agree to take me on, I never expected the level of support and encouragement I would receive from an online coach.
The last year has been remarkable to say the least. Not only did I get an amazing trainer, but a great friend and mentor as well. We've been through some interesting adventures together, including rescuing a doggie, looking for a lost cat in the freezing cold (complete with a real pet detective), and hiking to a waterfall that we never made it to because we ran out of daylight. Haha. Can’t wait to see what the next year holds!
My programming has been specific to my goals and progress; and she's listened to me complain about burpees more than a few times. 🤣 And, I've seen some crazy good physique changes in the process.
Thanks, Eve, for taking me on as a client and everything you've done for me since!! You truly are the best of the best! Love you sister!! ❤️😘
Swipe ⬅️ for #transformation pics! .
I think I’m starting to take the gym = playground thing too literally. I don’t know why I didn’t realize this sooner, but @coastfitnesssouthbay definitely has a @roguefitness Y2 Yoke out back! This is only my second time playing with it, and I might just be addicted.😭🤦🏽♀️ Video is at 2x speed because I’m pretty sure no one wants to watch me walk back and forth for almost a minute. Once I’m totally solid with the yoke itself, I’m going to start adding plates.
Exercise: Yoke Walk
Weight: 195lbs (how much the yoke itself weighs)
Shoes: @niketraining #Metcon3
#30daysofdope#30dodworkout#yokewalk#roguefitness#staycoastfit#caliabycarrie#staythepath#victoryismine @vitaminshoppe #secondskingear
I ❤ our in house dietician. She provides us with SO many amazing recipes that have made me LOVE veggies!
This is one of them. Its a crunchy side dish that will help you hit your health goals and tastes like a cheat! .
Yep my online system provides a FULL circle program - you get the workouts, you get meal plans, you get recipes AND access to world class trainers and dieticians. Why settle for 1 partial solution when you can get it ALL to really make it a long term lifestyle?? 🤔
Time to SUCCEED & say goodbye to FAILURE. 💋❤
Woke up with a whole lot of anxiety today 😔 Do you ever get the feeling like you've had 10 cups of coffee and no real understanding why your heart is beating so damn hard? I kept telling myself, there's nothing to fear, it's safe, all is well yet it felt like a brewing storm.
Today I'm checking off a bucketlist...wait, #LIVElist ...that's better....😜 of solo travel 🌴✈️🌎 And not just hopping on a plane and checking into a hotel room (lived that life for years in corporate) but TRAVELING, seeing, doing, experiencing, tasting, journaling + soaking in SOUL time ✌️ That "#anxiety " is really just butterflies of excitement 🦋 it's one thing to dream is another to act and in that moment of living inside the dream, it can feel scary but remember, it's just those excited butterflies leading to change & expansion 💕
Sometimes, actually most times I just want to play with flavors and experiment with food, no strings attached. My Mom used to get mad at me for “doctoring up” recipes because my Dad used to do that... but with cinnamon... like he’d only add cinnamon to things as a flavoring agent 😂 Love you Dad!
I’ve always loved food, loved flavors, and loved crazy concoctions because why the heck not?! Everything’s a dance - food is no different. I believe every chef must wander a bit beyond classical French techniques and push the envelope beyond the trusty ole sugar, salt, fat. We must deter the mind from “it’s not sweet enough” or “it’s not salty enough” to “what are these crazy flavors on my tongue?” New, foreign flavors that allow evolution of the palate, mind, spirt, and human curiosity. How satisfying to live in this space of playfulness?!
Most times the craziest flavors are presented to us by the earth in the most simplest forms. They’re usually of pristine nutritional value and contain multiple organic compounds beneficial in ways science still cannot completely explain. The way fresh herbs almost take you over when you simply chew on one. The notion of spices grounding us somewhere deep and almost warming the soul... The instant power these compounds project to our taste buds and to our brain is the most amazing thing to me.
This morning I worked through a restorative yoga practice for the neck and upper back. There’s been a ton weighing on my shoulders, so trying to minimize stress and find balance from day to day has been a work in progress..
Breakfast creations like this one are so good for me. Not only do I get to create something wacky but I get to eat it too! And eating’s the best part.. duhhhhh 😎
@kodiakcakes protein packed dark chocolate waffles, honey matcha ricotta made with @richeeses ricotta, fresh pitted cherries, lemon verbena from Ellen’s garden, blue corn flowers, and drizzled with ghee instead of maple syrup! Sooooo much yum AND it all freakin danced on my tongue 👌🏼
Switch out your sugary syrups for healthy fats and you’ll never go wrong or get a sugar crash 🥑
I can’t tell you how many people tell me:
“I wish I was motivated like you!” “I wish I had time like you!” “I wish I had (insert excuse here)!!!”
News flash! We all have the same 24 hours in a day. More importantly: I AM NOT ALWAYS MOTIVATED. -
I have set myself up for success because I KNOW WHO I AM. I know my excuses. I know my lazy tendencies. I know that I will make up every excuse in the book if I don’t wake up and knock it out before I have time to talk myself out of it. I know my day goes better when I wake up early because that extra 30-45 min of sleep/snoozing doesn’t do me as good as a workout & some intentional time in the morning does! -
I have surrounded myself with women who help lift me up & support me to make these decisions easier. This isn’t a quick fix. This isn’t a diet. This isn’t a pill or a wrap or a lose 10 pounds in a week then gain it all back and more kind of a deal!!!
This is real life, taking care of my mind, body, and spirit because I want to be here for my kids in 30, 40, 50 years!! I want to continue to live & love every bit of my life with my tribe by my side! -
I have created different groups & communities to help YOU make this a lifestyle. And to help you be successful!! I have groups focusing on workouts + nutrition, strictly nutrition where exercise is extra credit, and I have a mama community where we focus on more than just fitness! There is something for EVERYONE. -
I am here to help you fill your cup and be happy from the inside out! It doesn’t matter what you look like if you don’t like who you are. -
I work closely with you to know exactly what you need because we are all different! So the real question is.....what are you waiting for!? I wanna help you live your best life 🤩
Do you have that one person that constantly challenges you and pushes you to do your best? Do you have that gym buddy who’s always there and motivating you and everyone else? I’m so excited to say that I have that person! @gettnfitwithkr and I are a force to be reckoned with, I can tell you that right now! 😂
I encourage you to find your person. This is a complete game changer and you’ll be enriched in so many ways—it goes deeper than just your physical results. You will develop a friendship and help each other out when you’re struggling to get through the tough times.
So this is your reminder to find your person! If the people in your life are not cheering you on and encouraging you—find new people! You become like the 5 people you hang around the most, so make sure they are GOOD people!
Last week I’ve been in my own head, doubting my abilities and certain aspects of my future. I finally had to shake the feeling, knowing that I am the one making myself unhappy. 😔
It’s awesome that our lives is a creation of our own making. It’s not always easy and the life we have dreamed up doesn’t happen overnight. Most likely you’ll fall off the wagon or fail at something or doubt yourself like I did. 💕
But as Rachel Hollis also says “once you understand that YOU are the one who is truly in control, you’ll get up and try again. You’ll keep going until being in control feels more natural than being out of control. It’ll be a way of life, and you’ll become the person you are meant to be.” 😍
Yesterday my daughter asked to do Country Heat, which is a @beachbody workout I’ve never even done. She then proceeded to do the entire 30 minutes and at the end she said “wow, mom, I feel really confident and strong.” 🙌🏼😭💛 Of course I know they watch and learn and see everything we do, but at times like that I am reminded just how important the way we talk, view and communicate about our bodies and fitness is to our kids. I never want my girls to think they have to work out, or that being active is all about appearance; it truly is about mental health, and the way you feel and nourish your body on the inside.😌💪🏽⭐️
It's been a rough night, up with a sick kiddo. But I'm determined to not let my inevitable exhaustion make this a bad day. Today I choose time management. Healthy snacks. Fresh air. Kitchen dance parties. And an afternoon nap (hopefully). 🌟 Take back your power, friends. It's a good day to have a good day. 💛 wise pic via @momstrongutah
#VICTORIA#VOTE#FOR#WOLFZDEN - #pickmyproject ✊🏽🙏🏽 As some of you are aware, we are opening a new social enterprise aimed at #FREE community services including spiritual guidance; health and fitness; counseling; employment programs and Food Bank/Homeless Shelter assistance at the #WolfzdenWellnessCentre (opening soon). The Wellness Centre is aimed at assisting #PeopleFirst who can’t afford the services above and seeing the same vision, we have partnered with Vantage Point Church & Bridgingworx to make this readily available next month onwards.
#VOTE for our vision and show your support by:
1) #Registering at https://pickmyproject.vic.gov.au
2) #Vote for 'Wolfzden Wellness Centre'
(Area code to enter is 3033 in Keilor East)
3) #Share with your contacts
This will assist in providing completely FREE access to all classes as part of Bridgingworx’s ‘Bunji project’. Bunji (Aboriginal word for friend, kin or mate). We will drive a service to provide assistance in:
#Mental and #Emotional Health & wellbeing
#Employment & Homework Programs for Youth & their families with access to Computers/ Printers
#Work experience opportunities for Youth & newly arrived migrants from CALD communities and many more community based opportunities
Your support means more resources for a long sought after resource for families in Victoria.
VOTE AND SHARE - with Gale Tasi Greg Wolfgramm Fraser Fuimaono-Gale Ange Vati Raewynne Amituanai-Gale
Day 226. Worn and torn, beaten and bruised. Its been one hell of a heat wave and a year for sure. People have come and gone. Things have changed, but stayed the same. I've got a new job and feeling a bit better about life. Change is a constant and being uncomfortable goes along with it. You're not going to like every part of the journey as you go along. An easy life with no problems is not a life that makes you any better. Hard times will hit your body and soles. Rough roads will be travelled. In the end like any other year, you'll be fine. You've gotten this far into the year without breaking. The rest of it is just going to be more of the same. Building to the top. Better and better. The only way it gets worse is if you let it. The only way you go backwards is if you decide. So keep on it. Keep at it. Keep up the good work, because if you're still here reading this you're doing amazing. Stay the path. Much Love. #SelvedgeDenim#GreaserPunk#BraveStarSelvedge#365DaysOfConverse#Converse#PositiveMentalAttitude#Chucks#Sneakers#chucktaylor#Allstar#Selvedge#Chucks#StayThePath#Smile#BigPicture#PositiveVibes#ICameInLikeASharknado
“The body won’t go where the mind doesn’t tell it”
@gettnfitwithkr and @feistyfunfitness knew I could do more, and thanks to their encouragement, I did chest presses with 40s this morning!
I’m so thankful for these two and how they encourage me and challenge me nearly every day!