One positive choice for YOU could have a ripple effect on the ones you love 💕 most!
4.5! Years ago I woke up on a Monday morning and pushed Play on my very FIRST at home workout! It was UGLY...😩 There was a lot of sweat, a lot of pushing pause, and a lot of TEARS 😭! But I got up the next day and the next and kept at it. While my babes slept in their bed. While THIS guy watched. He was always super into fitness but having kids got us BOTH off track!
And every choice I made for ME was seen by him and our boys! And although you don’t see him most days, Mitch is up and moving alongside me! 💙
They are my WHY! I work on me to be a better wife and mama! And to also lead by example!!! So this #nevermissamonday sweat sesh is devoted to the guys I LOVE! Why are you sweating today? ➖➖➖➖➖➖➖➖➖➖➖➖
If you’re not, and need a place to start, well then I’m your GAL sister! Bout to hop on this step for 20 minutes and I’m inviting you to begin with me in January! If you are IN for 🤜🏻 Faith based fitness devotions
🤜🏻 20 minute workouts 🤜🏻 6 days a week
🤜🏻 Simple nutrition and meal plans
🤜🏻 A tracker to keep up with your progress and goals
🤜🏻 A special get started packet from yours truly
Then drop you last emoji below!!! I’m answering messages this morning and im happy to send you the deets!!! 📧
Swipe to check out the results form this program already!
Another Monday, another squat session. My wrist is still bothering me, so I put the bar higher on my back to compensate. Overall, these felt good. Modified the WOD a little and did dumbbell thrusters instead of db clusters to minimize wrist pain, also went well, despite being sick all weekend.
Easy trick for dealing with holiday parties and family gatherings. ⛄️ If you haven’t yet, DM us “Count me in!” to get an early registration bonus for The Super Busy Mommy Workout Online Coaching Group, starting January 2nd. Have no idea how online coaching works? We’ll answer all your questions when you DM us. Space is limited, and early registration ends Sunday.
Trimakasih telah menjadi mama yang baik dan kuat... Aku tau mama sangat sayng terhadap anak mu walaupun banyak kesalahan yang aku lakukan selama ini... Tapi pintu maaf selalu kau hadirkan untuk ku anak mu.. --------------------------------------------------------
The year is almost over! Small freak out moment 😜😫😭😅🤣 How much of this year did sit waiting because of fear or holding back because of doubt?
I am meeting with a good friend this week. We like to hold each other accountable through prayer and challenging each other to do what we actually say in our business'. I already kniw she is going to call me out for playing scared this year. She always does and even though I know better.
Even though I know when in fear I can turn to God, Yet and still. I acted in fear and doubt which held me back this year.
If I would have trusted in truth and light. I may have gotten where I wanted to be so I can regret or progress.
This is your Monday reminder beauty "God is within her, she will not fall; God will help her at break of day." Psalm 46:5
God's got this turn SO turn to Him and go for it!! Conquer your Monday Beauty!
📸 credit @konstantlyv08
Turning Monday into Funday! What’s your fun for the most dreaded day of the week? A 20 minute hike over your lunch break, a stop on the way home to watch the sunset or a 5 minute meditation on your dreams/goals? #arcticlynxmaternity#stayactivefeelbeautiful
🚶🏼♀️Have you ever walked into the gym without a plan?
📕Feeling like you’re clueless is the worst, especially in the gym, where you’re already self-conscious. If you’re not sure where to start, just know that you are not alone! (and I’m here to help! 👋🏼)
📑I’ve setup a template you can use to create your own workouts so you can get in + out of the gym feeling like you accomplished something that’s in line with your goals!
✅There’s typically 4 main pieces to an effective workout:
☀️The Warmup: I personally do 5 mins of light cardio to get my body temp up & I do a series of activation exercises to warm up muscles I’m going to use. Google “glute activation, wall slides/wall angels, scapular mobility” to get some ideas.
💃🏼The Main Move: THE BREAD N BUTTER! these should be the priority and main focus of the day. 1-2 compound lifts (squat, deadlift, bench, hip thrust, pullup) They recruit the most muscles and give you the most bang for your buck.
😎Accessories: These movements may support your main move or be unrelated - but you want to fill the rest of your workout with these. 3-5 exercises, 8-20 reps depending on your goal.
🔥Finisher/Cooldown: You can do a metabolic/cardio or a strength finisher. The purpose is to accomplish as much work as possible in a short amount of time to fatigue and “finish” off the muscles. alternately, you could skip this if you’re short on time & just go straight to a stretching & foam rolling session.
🧠Keep in mind, this is a very simplified version of workout programming, but it’s a good start for anyone looking for some help with creating workout structure!
👣Start here for now! as you progress (and if you want more detailed & personalized workouts) you can always hire a coach.
💩But the goal is to *just start* and then make changes along the way. now that you have a plan- go crush it!! Be sure to bookmark this for later and tag a friend who would benefit from this! 💙☀️
#mondaymotivation So instead of working out during the day as usual, I had to change my plans and do it in the evening instead. We’ve bought a trampoline for Liam for Xmas which should have been delivered on Friday or today but that hasn’t happened. As no one wanted to pick up the phone when I called the store I had to drive there to make sure we will get it before Xmas (that’s if you care 😜). And that’s the reason why I didn’t have time to train during the day. Even though I don’t really like training in the evening (and usually don’t have energy for it) I’ve decided to do it...just to be consistent (plus thing get crazy at this time of the year and I don’t know if I will be able to train on Friday...you never know I might have to go a pick up that trampoline myself 😜). It was short but sweaty workout:
✔️front squat with a loop band above the knees x 45sec
✔️stepping backward lunge x each leg 45sec
✔️wide squat with upright row x 45sec
✔️ bend over back row x 45sec
✔️burpees x 45sec 💪
You can swap the sand bag for dumbbells, kettle bells or even backpack with books 😜 🎒.
I did 3 rounds plus I started with clams & glute bridges to “wake up” my glutes.
Are you struggling to find the time to workout this close to Xmas? #homeworkout
Odkad pamietam zawsze kochałam dzieci ich delikatność , wrażliwość to w jaki sposób potrafią pokazać że jest sie dla nich ważną osoba. Jestem mamą najpiekniejsze co Bóg mi dał to moje dzieci. Czasem muszę byc superbohaterka i sprostać wszystkim przeciwnoscia które pojawiaja sie w życiu. Ale właśnie w tych najcięższych momentach uświadamiam sobie , że ja juz wszystko mam . Wszystko czego potrzebuje mam w zasiegu ręki. ❤🌍 #children#sibilings#babyboy#babygirl#mylove#wholeworld#instmama#strongmom#likeme#followme
Good morgning ⭐️ #tbt To weekend fun with good friends and family. I have been taken a timeout this weekend and that feelt so good to not fokus one what picture im posing and what im gone write to you my followers 🤦🏼♀️ Im so greatful but the motivation is not always one top 👊🏻 HAVE A GREAT MONDAY 😁 be happy!