You don’t need heavy weights to build the strength in your movements and it can still help your daily wellbeing. The body needs activity and daily movements that stress is stressed properly. I’ve been blessed to be able to find a closer level of health again. When I moved back to this area, I was 194 and sluggish. Now I am 184 but less fat and more muscle mass, able to move and push through different levels of recovery. Don’t ever stop moving all, little steps create big outcomes. #drohsie#movement#movementculture#movementlifestyle#movementismedicine#movementislife#getupandmove
1 412 minutes ago
Good start to a Sunday before I become lazy and watch football all day #trx#getupandmove
Tell me something good!
I’ll start: I’ve been sick for a week. When I was at the lowest of lows with my depression I stayed sick. My mind literally made my body sick, so now one of my Top 5 Fears is that I’ll get depressed like that again. When I actually get sick, I make myself even sicker by worrying it’s depression and not an actual sickness. I had an infection in my gums (somehow a hair got under my gum - crazy and painful) so even though I KNEW it wasn’t all in my head I still was afraid it was. Rational, right? 🤦🏻♀️ So today when I woke up and the infection seemed to be completely gone, I got up. Yes, I’m proud of myself for getting up. Big deal I know, but for me it really was. I didn’t want to. I had let my anxiety get the best of me so much over the last few days that I was making myself depressed and I already wanted to do nothing but lay in bed. It only took a week. So I’m up, cleaning, and taking the necessary steps to get back “normal”.
Now, tell me what you’re proud of. I need to hear all the good things today.
Week TWO of the Heathy Habit Challenge ✔️ As we start week three, I find myself thinking a lot about why so many of us struggle with eating healthy and exercising. There are many reasons but here are two that I come across often—
1. We throw a little effort at it and we don’t see quick results then we decide it doesn’t work for us so we stop trying.
2. We get on a good path for a while but when we slip up, we decide we’ve failed and give up.
Here’s the thing, a healthy lifestyle is an on going journey...like forever. It’s always going to take effort. Probably less after you’ve reached your goals because maintaining is less restrictive but you’re always working on your health. Always.
Here’s the other thing, reaching a goal is NOT LINEAR. You’re not going to walk a perfectly straight path taking you directly to your goal. You’re going to start moving in the right direction, then veer off course for a bit then get back on track then stand still for a bit and so on and so on. The only way you’re not going to reach your goal is if you quit entirely.
This week was a little tougher for me. My son hasn’t been sleeping as well so I haven’t been sleeping as well. Lack of sleep can cause you to need more calories to keep you awake and have energy. Sleep deprivation has lead me to reaching for food containing processed carbs and excess sugar. This has caused me to bloat as well as messed with the chemicals leptin and ghrelin in my body. Added sugars can lower levels of ghrelin (what tells our bodies were full) and increase levels of leptin (what tells your body it’s hungry). This can be a very challenging combination.
I’ve been trying to make sure I drink as much water as possible as well as have lots of nutrient dense foods around to easily grab. I literally threw out some junk food that has been hanging around the house and picked up extra veggies and lean proteins front the grocery I was able to make that shift in the later part of the week so I feel like I’m getting back on track. Again, reaching our goals is NOT LINEAR. Don’t let life’s challenges and slip ups stop you. They are simply part of the process. Use them as learning experiences!
81/100 Cardio Meltdown | I am so excited for the last phase of this program and contemplating what program I want to tackle next!
1 71 hour ago
Can’t get enough of tricking, Fun session from last Thursday. Just getting reps in and experimenting with things I haven’t done in a while.
6 381 hour ago
I often wonder why this, can't just be enough.
I grew up in the most laid back, sunniest part of the world, with the best beaches, where everyone seems to get paid a ton of money for not doing a whole lot, where the food is fresh, life is easy and my big, beautiful family live. Yet I continue to stay drawn to the other side of the world, where the winters are dark and long, life is hard work and the city can be relentless. ⠀
I sometimes wish I didn't have this fire in my belly that thrives on small chances, hints of new opportunity, constant change and the thrill of discomfort. But it's what I live for whether I like it or not.
Maybe one day I'll be happy and content with simply sunshine, the sea and my family close by. But for now my heart always returns to London and my soul needs to be part of the action.
Grateful to call both home and to know I always have the choice to be where my heart takes me.
Full body workout that can be done at home or at a desk job. This is a circuit workout so try to not have any rest between reps to get the maximum burn and remember to squeeze and tighten your muscles. Aim for 5 reps.
💜 Tricep Dips 5x10
💜 Pop Squats with floor touch 5x10
💜 Squats 5x20 -10 to each side-
💜 Table push ups 5x10
💜Seated Cross Body Crunches 5x20 -10 each side-
And yes I’m wearing crocs while doing this. 😂🐊
The ONE thing you have to create for 2020 so that you can transform your life is a MORNING ROUTINE! .
Do you already have a morning routine? If so what can you do to make it THAT much better for 2020? If the thought of just waking up 15 minutes earlier isn’t making your heart sing, don’t worry, you’re totally normal and you can totally do this! .
You want to create a morning routine that will literally set your soul on fire and give you what YOU need to rock the day! Things I include in my morning routine are: ⚡️meditation/prayer ⚡️ gratitude journaling ⚡️personal development reading ⚡️ exercise ⚡️ intentions/ goal setting .
I read @hal_elrod book Miracle Morning 3 years ago when my second son was a baby and it CHANGED MY LIFE! I stopped letting my babies and kids wake me up and I took back my morning! It helped me transform my body, business and my life! .
For a lot of my clients, the goal is to get up early enough and workout before the kids wake up! Here’s 3️⃣ tips for getting up earlier to workout:
1️⃣ Lay out your workout clothes, socks and shoes the night before
2️⃣ Go to bed earlier so you get at least 7 hours of sleep.
3️⃣ Charge your phone in the bathroom or far away from the bed so you have to physically get up to turn off your alarm.
Give yourself the gift of that FIRST hour every day to take care of YOU! My entire life changed from this ONE thing!!!!!!!! Creating a morning routine takes discipline but after a while it becomes so habitual that you won’t remember what life was like without it! ⚡️⚡️
The Imperfect Christmas Tree🎄!
I caught myself being upset last night that the real Christmas tree 🎄 we brought home had several broken branches. I tried desperately to cover the big gaps with ornaments that would hang down to close the spaces. I tend to like a lot of lights 💡 on my tree 🌲 and with not having branches to wrap the lights around it left my tree in my eyes “imperfect”. I do have a habit of liking everything in it’s place and symmetrical. Having children and pets quickly squashed this notion. I have learned to be more flexible and go with the flow. It took a little reflection 💭 to realize I don’t need the perfect tree or my house to be perfect. What I need is the love of my family and friends. Jesus was the most perfect Gift 🎁 ever given, yet HE was given to us under the most imperfect conditions!!
2 183 hours ago
The 12 exercises of Christmas!
12 different exercises you need little or no equipment for in the run up to Christmas.... add each one into your workout that day and by Christmas you will have a full body 24 Minute circuit to complete!
Just got back from a great morning run with @andrewfluckiger! There's something about the cold, crisp morning air in the lungs that invigorate me. Now, I just need to strengthen my quads more so my damned knees don't hurt when I run more than 2.5 miles!
HOW ABOUT WE JUST K.I.S.S IT TODAY and say...
NO MORE EXCUSES!!!
Use your beautiful,
power of CHOICE
and just get back to work!!!
75 2,22629 November, 2019
Even a quick workout on your living room floor can change the vibe your entire day! There are some days where you just won't feel motivated. On those days, just remember...
💪 Not every workout needs to be your best workout.
💪 How amazing you feel after your workouts
💪Your goals & what you need to do to achieve them!
Tag a friend who needs to hear this! #POPPILATES#POPARMY
Where my HIIT lovers at?! 🤚🏽
HIIT stands for High Intensity Interval Training (short bursts of intense exercise followed by a recovery period). This type of workout is one of the BEST ways to reshape your body, improve strength and burn fat in the SHORTEST amount of time! It’s perfect for the busy bee.
I aim to do a 15-20min HIIT workout 5 days a week. Sometimes I’ll sweat it out in my living room, other times I’ll take it outdoors. Sometimes I add dumbbells, other times I just use my bodyweight.
Here is a 15min HIIT workout for you to try indoor or outdoors (no equipment needed!)
🔅Swipe left to see a video of EACH exercise
🔅Bookmark this post if you want to save it for later.
🔅Perform exercise for 1min, rest for 15 secs.
🔅Complete the full set 3 times.