Nothing better than a good LEG DAY to pump you up!! Am I right?! 😆😍
Who else crushed their workout already & feels like they can take on the world?! 🙋🏻♀️
I’m a day ahead of schedule with my workouts because I’m taking a red eye back east tonight & redeyes w 3 kids turn me into a hungover zombie. 🧟♀️
But that’s the beauty of my current program..... I can adjust it to fit my life.... & not the other way around. 😆
So about that red eye..... to Benadryl my screamer zombie child or not?? That is the current question..... 🤷🏻♀️😬
You don’t need a fancy gym or workout app to get moving!
Going for a walk or hike is beneficial to your overall health!
-Great for your cardiovascular health.
-Targets large muscle groups and builds strong, toned legs.
-With a variety of terrain can help balance and stability.
-Helps reduce stress and boosts energy levels.
-Gives you the opportunity to connect with your surroundings.
Getting back to the basics with my nutrition this next week. Plus I’m starting a 21 day nutrition and exercise challenge group! 💪🏼💯🙌🏼
We’ll be focused on food and exercise that is not time consuming and can be done anywhere!!! Interested in joining the group?! Message me!!! We start Monday, August 27! The perfect back to school CHALLENGE! 🍎🍏🍎🍏
Missed leg day?! No worries, just combine it with today’s chest and back workout to create a 4 circuit sweat fest 😅 Swipe left to see what I did in the gym today and have an amazing start to your Thursday!
Week 5, legs ✔️
Switched up my days - did leg day on my off day so that my legs can rest before I do the camp gladiator stadium takeover Saturday 🏃♀️
@colie_warren22 did the back/biceps workout at the same time 👍
Hearing @joelfreemanfitness coaching from the laptop and my cell phone was almost too much Joel 😂
Let your heart be home. The foundation from where everything else is built.
Plant seeds of compassion & affection so they grow from joy. With joy. In joy.
Replace your doubts with courage. Your pain with forgiveness. Your fear with freedom. Your anger with love.
Because only love has the power to ease suffering. To heal the past. And to create & foster more love.
So choose to live with your heart wide open. Unafraid of being hurt. Full of gratitude trusting that the endless opportunities that lie ahead for you are far bigger and better than the temporary discomfort you might face on the way.
Know that even in the darkest and most heavy times, you can always, always, always come home to yourself.
Be willing to step in. To step up. To take the risk. Because the only way to be fully alive and experience all the world has to offer is to release fear and move forward in love.
👀✨LOWER BODY BLAST🔥
First move is a side lunge to curtsy lunges combo!
I love 💕 love love this move!
10 reps on each side 4x through.
Second move is a cable deadlift/squat variation. If you need the extra stretch in the Hammies use a few 10lb plates under your toes so that the weight is on your heals. 12-15 reps 4x through.🔥👏🏻🍑
Final movement is a banded hip thrust, but with an additional resistance band on only one leg so that the resistance on one side is much higher than the other. Three sets each side 8-10 reps. 😘
My mom and I in the bathroom at 1am, "you should laugh!" 😂 I love posing for photos in moments like that when fake laughs turn into real laughs, and my mom and I took so many photos that look plain ridiculous, but we had fun. •
So why am I fake laughing? Because I wanted to share my favorite skincare product lately! @freskincare is designed for women who break a sweat daily ~ it's formulated for skin that sweats. I teach yoga every day and try to find time to sweat for myself too (and I walk the little pup in the sunshine!), so I need something practical. I have felt my skin glow a little more since trying FRÉ and I feel good knowing it combats exercise and sweat-induced skin damage - as well as breakouts, dehydration, and premature aging. I use the 123FRÉ set (an SPF30 moisturizer, hydrating facial cleanser, and deep replenishing serum). It's also vegan and cruelty free ~ double yay!! •
For the next 48 hours, use code MEDITATEKATE25 for 25% off FRÉ skincare and try it for yourself! If you love breaking a sweat daily, then you'll love these products! #freskincare#sweatdaily#healthyskin#skincare#veganbeauty#veganproducts#veganskincare#yogi#yogateacher#workoutdaily#naturalbeauty#vegan#crueltyfree#crueltyfreebeauty
Injured? Get MOVE-ing!⠀
Speaking very much from personal experience, injuries can have devastating emotional and physical consequences for both professional athletes, and us regular folks too! ⠀
As an ER doc I was trained to advocate “RICE” standing for Rest, Ice, Compress and Elevate for healing an injury, but compelling evidence is emerging that we should change our ways. Once a serious injury (like a broken bone) is ruled out it’s time to MOVE! ⠀
M: Movement not rest⠀
O: Options for cross training⠀
V: Vary rehab with strength, balance & agility⠀
E: Ease back to activity early for emotional strength⠀
So, next time you are advised to rest or “RICE” an injury, feel free to politely say “no thanks, I think I’ll MOVE it instead!” ⠀
You or someone you know dealing with an injury🙋🏻♀️? Tag them to help them get back to doing what they love! ⠀
I just love inversions because when I’m upside down perception changes, shifts. You get a second opinion on the same thing.
I tend to find answers in nature and yoga and we learn to be confortable in “uncomfortable” poses therefor in life as well!
#yoga#inversions#yogaeverydamnday#insta#sweatdaily#loveyourbody#bodyasart#temple @aloyoga @healthstock.si @womenshealthmag @yogajournal @mindbodygreen @travelchannel @tumitravel @luxuryhotellers @luxuryretreats @mandukayoga @si_swimsuit @sportsillustrated
Our #wcw is @klassykristan!! When she started box jumps we were working on her landing on a box with NO risers, focusing on both feet landing at the same time. And last week THIS happened and she even surprised herself! KICKING BUTT AND TAKING NAMES. WAY TO GO KRISTAN! #weloveourmembers
Here are the sweet reasons why you should sweat daily.
💧Rids the Body of Toxins
💧Controls Mood Swings
💧Prevents Colds and Other Infections
💧Regulates Body Temperature
💧Lowers Kidney Stone Risk
So whether you’re hitting the gym daily, or taking on other activities to make you sweat, great job! You may be giving your mental, physical, and emotional health that boost it needs!
"Pooch" Workout for #workoutwednesday headstands are HARD!! Takes tons of core work to transition from the tripod to lifting the legs straight up! ------------------------------------------
Headstand- 5 reps
Leg raises- 20 reps
Bicycles- 20 reps
Plank hip drops- 20 reps
**Complete 3 rounds**
Halfway there and it feels soo good. There may have been a few tears when I finished this morning... 😜😅
This morning my trainer said "You didn't wake up to be mediocre."
I didn't. And neither did you.
Please don't ever look at my journey and tell yourself that you couldn't do it, too... It took me over a year to get to where I am now and being able to really push myself in a difficult fitness program. I don't wake up feeling motivated every morning. Probably more often than not, I would rather go back to bed than work out. #momlife#needanap
But if I've learned anything over the past nearly year and a half, it's that it's so worth it to press play on that workout and get it done!
There was also a time when I was able to get a workout in nearly every day and I loved that. These days, I find it more difficult to get it in every day, but instead of stressing over it, I do it the days that I can... whether that's 3 days per week or 5 or 6 days, I am still getting my sweat on and taking care of myself the best I can in this stage of life. So, it's taken me more like 80 or 90 days to complete 40 days... I'm good with that. The main thing is that I'm doing it. Because you need to take care of yourself if you're going to take care of anyone else, right?
And that's all anyone can do. So give your best effort to taking care of yourself... no mediocrity. ;) I'd love to hear how you incorporate taking care of yourself into your everyday life... drop a comment or send me a message!! .
And so you know, I'm always available to chat about how I can help you get started on your own health and fitness journey if you're feeling stuck. ❤
If you don’t like your workouts you’ll never voluntarily get out of bed before the sun comes up to complete them. Hence why today was a country dance day and I loved every second of my silly 3,000 step workout. || #ChooseYou
While I am absolutely thrilled to have finished IRONMAN #2 , why did it have to be so freaking HOT 🔥 for BOTH of my IRONMANs?!? Temps in the high 90s are not my favorite 😭 It turned into a race for survival, and then a slow shuffle in the heat😰 What could I have done in different conditions? Could I have biked faster? Ran more? I can’t help but wonder. So... I believe I have some unfinished business with 140.6 – at some point 😉
Other Post-Ironman Thoughts:
I have said it before – I like to think of race day as a VICTORY LAP 🏁 Running down the finish chute really is the BEST feeling in the entire world ❤️ words can’t begin to describe it. But – that finish line is so damn special because of everything it takes to get to that point – everything it takes to even toe the starting line.
Training for an IRONMAN is hard (shocker 😜) – on more than just a physical level. That is the reality and the beauty of triathlon❤️ The early morning alarms, early bedtimes, multiple workouts every day, mind-numbing miles on the treadmill, endless laps in the pool, sore muscles, forcing those tired & sore muscles to endure MORE, all.the.laundry… all part of the process. Ironman has provided me with absolutely the greatest journey to strength (outer AND inner strength) that I have ever experienced! What can I say? - I LOVE the journey ❤️❤️❤️ Ironman #2 was extra special because I had my kiddos there with me. It felt amazing to have my family by my side at the finish. They are my heart💞 They gave me strength to finish. They have been with me the entire journey. I let my kids see me happy, scared, excited, tired, crying… all the emotions! I wanted my kids to know that dreams require dedication and hard work, and there are usually bumps in the road. Our kids really do watch and learn from what we do. I want my kids to know that there are no limits on their DREAMS 🌈 Life is for LIVING, Dreams are for CHASING 🌟 TRUST yourself – TRUST THE JOURNEY – force fear to take a backseat. You have to truly believe the BEST is yet to come. 💜ANYTHING IS POSSIBLE💜
I am extremely thankful to be healthy enough to chase down my dreams, my passion. I GET to do this. I am a lucky girl 💜💜💜
Cardio... I can’t get enough of you 🏃♀️ dōTERRA’s Easy Air over my chest and along the bridge of my nose to open my airways even more and connect me to my breaths ☁️ .
I’m curious... do you LOVE cardio?? Are you more of a brisk walker (ie: Ryan Gosling is at the end of the path holding a puppy kind of walk) or do you want all the 10k’s?!?!
Need a quick workout to do from home? Haven't lifted in a while? Try this routine out as a quick circuit with little to no rest in between rounds: -20 bodyweight squats
-10 push ups
-20 walking lunges – 10 each leg
-10 dumbbell rows (lifting something heavy like your kid's backpack or another weight)
-30 second plank
-20 jumping jacks
Shoot for 3 times through for a quick sweat session. If you get it done or already got your workout in for today, drop in a 💪 to let me know you put in work!
Been steady maintaining 137lbs! A new high for me!👏🏻😬
I don’t check too often, but it’s fun every now and again to remind myself that the scale literally means nothing. 😂
Two years ago I would have obsessed about the number on the scale, but today I feel stronger, healthier, and happier than ever in heaviest yet. 💕
I am truly grateful for this journey. Fitness and weightlifting has taught me so much self love and has got me through some hard times. .
If you’re new, don’t give up! You have an awesome community of women here on IG to love and support you through your journey and to help you succeed!😘💕
Have you got your Piña Colada DripFit yet!? 🍍🌴
We have tons of retailers across the country, AND in Texas and Hawaii carrying the new scent! 🙌🏻
Don't miss out! Let us know below who your local supplement store is! ⤵️
#Repost @popeyesbc with @get_repost
Feeling tropical ? 🌴🍍😎
What better combo then @drip_fit Pina Colada Scent and @scivation Extend BCAA Pineapple flavour 😋
- Use Dripfit to intensify your workout and improve blood circulation to the areas you are training and sweat like crazy 🤩💦
- Sip on Xtend BCAA to get sufficient amounts of electrolytes to stay hydrated while your sweating buckets and to improve recovery 💪🏻🙆🏻♂️
The closet you will get to being tropical in your gym 😌 Available at your local Popeye’s Supplement Store 🇨🇦
As we wrap up our anniversary trip to Santa Barbara, I decided to trade the gym for a beach front walk with scone and coffee in hand and family by my side 😊 .
I’m super excited to get back to my regular routine tomorrow, but for today I’m soaking up this last day to the fullest and hope you are too! .
Ps: my goal this week has been to stretch more, so I was sure to at least get a few stretches in on the walk today 💪🏻