There’s something about taking care of yourself that cannot be described... Perhaps it’s the sense of accomplishment, pride, or just being DAMN proud you honoured the commitment to YOURSELF!
Trust me, I wasn’t always like this. It took YEARS of struggle to finally just GET IT.
This last year, it all clicked. 🍑 I don’t have to bust my a$$ getting to the gym and spending 2 hours of my day there. 🗓 I don’t have to follow anyone else’s schedule of when a class begins. 💴 I don’t have to pay over-the-top gym and personal training fees to see RESULTS.
They are all right here and I press play. For 30 mins. DONE. MOVE on with day ✅. Maybe it’s not what you’ve always known, but has it worked for you?! Longterm?! Odds are no if you’re still reading this.
Happy Saturday my loves🥰🌈 How are you all today?🤔 Life can get so busy & hectic that we forget to take time to relax, unwind & look after ourselves!😯 Its important for our mental wellbeing that we make time to relax & do the things that we love!💕 Today is a gym rest day for me, so now that I've finished work & done my uni for the day👩🏼💻 I'm going to put my feet up & watch the rest of the Netflix series that I'm currently watching with my boo👫🏼 this is my favourite way to relax & unwind🥰 What's yours? - Speaking of looking after ourselves, tomorrow I will be uploading another mental health coping technique to my feed & 'Self Help' story highlight so keep your eyes peeled for that👀 I hope you all have a fab weekend! Stay strong, always!💜 ⠀⠀⠀⠀⠀⠀⠀⠀
A nice little burnout after my workout
10 front to back lunges each leg. Do these 5x with no breaks
10 oblique abs again do this 5x with no breaks
The whole workout was about 45 minutes and try to limit breaks to really get a solid burn
Take breaks if needed but try to push through and use appropriate form to avoid injury
3x10 dual arm dumbbell snatches....lower the weight to ensure proper form. Keep chest up, back flat and pull through legs and upper back
Curl to press
Waiters carry 20 paces each arm
Bent over regular row
3x10 squat press....keep the chest up, knees do not go over the toes. Squeeze the glutes as you press up. Do not lock.your elbows
Kettle bell swing
Farmers walk 20 paces
Wide bent over rear delt row
Single arm chest press. Back flat, push through chest
Burnout 1: all 30 reps
Front to back near crawls
Side to side bear crawls
Mountain climbers (60)
I grew up with physical and mentally abuse as a child. Been strong all these years but realised it's destroying me every day, like a piece of my soul is fading away. Never been good with words so am starting now to try and overcome everything. Never thought of going to a therapist until now, as I thought it was normal that everyone has been though some kind of pain in the past. Writing about it is like a big weight off my shoulders. And can push forward to a better life.
2019 taught me a lot.
It taught me that being the smallest version of myself wasn’t gonna make me happy. It taught me that I needed food for fuel. It taught me that lifting makes me strong and energetic; that (only) running makes me feel weak and tired. It taught me that perfection is not a destination. It taught me that in order to grow, I have to do things out of my comfort zone. It taught me to be happy that I’m outgrowing my jeans. It taught me to love the process.
This is what my 2020 is gonna be about. Change is good. Growing is my goal. Don’t fear the unknown. In all aspects of my life.
Sooooo- LET’S DO THIS. ✌️ #workinprogress#mentalgains#motivated#strongnotskinny
Didn’t want to be here. It is freezing cold. I had a long day at work. I’d rather be watching Breaking Bad FINALLY. I would like a glass of wine. BUT I did make it because I’m trying to do my best to stick to my goal of being more disciplined this year! It’s one battle at a time people but I’m getting shit done 🙌🏼
7 5116 hours ago
Today was the first day in weeks that I A) didn’t feel like absolute trash & B) was motivated/focused enough to do my entire workout without complaining or crying. Lol.
To say the absolute fuckin least, I’ve had a rough couple months... With these past 3 weeks being the most stressful and emotional. I debated saying anything on ig because it’s really nobody’s business but mine. However, this is my “training log” and there are reasons for my training being so shitty lately. ANYWAYZ today wasn’t impressive by any means, but it was a big #mentalgains day.
135x5 close grip / 2 board @ I remembered how to leg drive
20 rep High Intensity Interval Strength Training
Low volume/High Reps
*This workout will burn calories while, building muscle strenght. 30sec-1min rest time in between each exercise.4-5 Rounds(100 Jump Ropes)
This picture is a lie ok lmaoo I'm currently at home because mother nature ya feel me ladies, this February will be my one year going plant based/vegan whatever you want to call it . It has seriously been one of the best decision of my life hands down regarding my mental and physical health and the reason that I even mentioned mother nature is because the last few months ive had it i realized how amazing I feel and it no longer controls me because since my first period like ever ever lol i always had severe excruciating cramps ,acne , mood swings , severe bloating etc all that fun stuff that comes with our monthly visit so just a thought I should share its definitely worth looking into and trying if your the same way!!
Truth is we will all have hard times.
When me and my wife split i didn't cry. But i could barely smile. I would sit alone alot. I would think horrible things. I would write out a horrible future.
But...through self care, self growth, working one small victories you will get through it.
Great photo from @_ronnygarcia
For more photo inspo: @elizabethgadd @jovanarikalo @georgiarosehardy
FRIDAY FEELING 🥳💫
•Is it me or did this feel longer than usual?! Maybe it’s because I’ve had a hectic week at work OR simply overtired from galavanting around in London last weekend... (s/o @arti.speaks & @liftinglotsa_lasagna)
•BUT, Friday is feeling here which means one thing... the weekend! I’m not going to lie, I’ve completely neglected any type of self care this week. But this weekend I’m taking time out to relax, read and spend time with my family ❤️
•Here’s to a weekend of engaging in self care the way YOU want to... I think a lot of people have a misconception of self care and think it includes yoga retreats, spa days and face masks. Although those are great self care techniques, most of us can’t facilitate it (whether it be financial, personal preference or time constraints). Self care is all about what YOU enjoy doing. What helps YOU relax. What helps YOU wind down from the stresses of everyday life. It could be as simple as running a bath, reading a chapter of a book you’re interested in, talking a walk in your favourite park or journaling your thoughts and goals. Self care is individual and unique to you!
How do you engage in self care? Let me know in the comments below and let’s inspire each other to take a little more ME time this weekend 💫
10 13221 hours ago
Why is it so hard. I truly find ot difficult to switch off. Too much temptation from netflix, gym, work or my phone.
How do you unwind?
Lush pic from @kate_sweeney and @winkmagazine
Some of today’s fun. This was at the end of a “pull” session. Here’s to all the people that have being feeling “off” lately, but are still relentlessly pursuing their goals. Show up show up show up. I’m proud of you, and more importantly I hope you’re proud of yourself. #fitness#mentalgains#physicalhealth#gym
A linha limite entre nossa zona de conforto e um desafio, geralmente representa uma barreira psicológica que nos impede de encarar algo novo, de arriscar, de se sentir capaz de alcançar novidades.
Experimente passar um tempo fora de sua zona de conforto, é provável que você perceba que fora dela poderá realizar coisas incríveis.
Se está difícil dar este primeiro passo, conte com a terapia. Juntos vão avaliar a sua vida e encontrar espaço para melhorias e progressos.
A linha limite, entre nossa zona de conforto e o desafio, geralmente representa uma barreira psicológica que nos impede de encarar algo novo, de arriscar, de sentir motivação para fazer diferente.
Experimente passar um tempo fora de sua zona de conforto. É provável que você perceba que fora dela, desafiando-se, poderá realizar coisas incríveis.
Se está difícil dar este primeiro passo, conte com a psicoterapia. Você vai avaliar a sua vida, suas escolhas e encontrar espaço para melhorias e progressos.
You’re afraid of failing.
You’re afraid of starting over (again).
You’re waiting for the right time.
You don’t know if you’re quite ready.
You’re only one decision away from a totally different life. So I think you should just go for it gf 💓.
An email from @SheWorksHisWay and the quote on the second slide about millennials by @JordanRaynor resonated with me so much today. It’s not just millennials though; it’s just worse for them because of the number of choices they have. There have been studies showing that the more options we have, the less satisfied we are with our choice. Reason being is that we second-guess whether we should have picked one of the other options. We can’t fully be satisfied and what we have because were thinking about whether the other option would have been better.
Think about it. If you had a choice between an apple and an orange, you probably would have a very easy time choosing. People tend to be in one camp for the other. But now think about choosing between a apple, an orange, strawberries, some grapes, a banana, a pear, a mango, some watermelon, a kiwi, some cantaloupe, or honeydew, or blueberries, or kumquats... etc. There’s all these variables in the mix as to which you would prefer. How ripe is the mango? How sweet is the watermelon? Are the grapes red or green? Are the strawberries fresh? Is the pear soft? Is the banana green or yellow? Now the answer to all of these questions plays a role in what would be your top choice. Problem is that you don’t know the answers because you can only choose one. Once you’ve chosen, you’ll wonder how all the other options would’ve turned out. You can’t even enjoy what’s in front of you because you’re too busy worrying about what you didn’t get.
So here’s the problem with telling someone that they can have anything they want. They don’t know what they want! They don’t know what is best for them! You think you know what is best for you, but in hindsight you recognize that some of the best things for you have been some of the worst things you’ve gone through.
And in a world where we can trade in our car, divorce our spouse, find a new job, build a bigger house, and make all kinds of other major life changes with an ease like never before, it’s no wonder we’re not satisfied with what we have.
I know that this sounds quite the opposite of encouraging, but there is a solution. (Continued in the comments below👇🏼)
This is the Best that’s have moved 125 🙌🏼🙌🏼 125x4x3 then worked up to
165x2x2 with the slingshot 💪🏼 Must have been my “fuck shit up” music choice 🤪
I lift best when I’m calm and collected for my bench, this is what does it for me. Normally I’m humming it to myself but I took over the the boom box today 👊🏼 my trainer didn’t approve😂
Happy lifting ✌🏼💛
8 3017 January, 2020
#Gymshark66 Week 2 Challenge: #Prepweek66 Make at least 3 home cooked meals:
I call this “Mini Macros”
Because this week I focused this challenge on teaching Easton about the importance of macronutrients. Each meal featured one protein source, one healthy fat, and some sort of whole carbohydrates. I’m gon go ahead and toot my own horn here, I’ve done hacked motherhood with this ingenious Hulk scheme. Not only did we have a blast brainstorming and preparing our Hulk Fuel, he was so willing and excited to try everything on his plate! From a family that used to run on McD’s chicken nugs, I am so proud of us!! •
I get it, he’s 5, and let’s be honest ima still be pulling through McDonalds from time to time.. I mean, this is a resolution of balance ammmiiirighttt? My hopes in this pursuit is to instill basic knowledge for Easton to continue building off of. To expose him at a young age will hopefully keep him open to trying new foods and wanting to properly fuel his little body so he can grow to be Hulk strong. I never had a teacher, no one who encouraged proper nutrition, and because of that I had an ugly relationship and obsession with food. It’s taken a lifetime, failed attempt after failed attempt to understand my body and the food I put in it. I’m still learning and unlearning and now look forward to nourishing my relationship with quality food, and HOW FREAKIN AWESOME that I got my little man along on the journey. (👀 Easton as my camera man blooper, and my kid likes salmon, SCORE!)
P: Grilled chicken
C: Sweet Potato Fries
C: Jasmine Rice
P: Greek yogurt and a dash of whey protein
F: Peanut butter
C: Healthy grains • @gymshark #gymshark#gymsharktrain#gymsharkwomen#healthyhabits#healthylife#macros#macronutrients#minimacros#kitchengains#nutrition#propernutrition#balance#focus#bossbabe#momlife#strongwomen#thicc#musclesandcurves#mindset#mentalgains#hulksmash#hulkfuel
3 7716 January, 2020
Funny how sometimes the things we dread make us feel sooooo much better. I was dreading waking up this morning but then got myself together out of bed logged onto the computer to see a bunch of the girls on the team working out and it was just what I needed and Barre class today worked my legs and just like that workout done and a total mood boost🥰
1 2014 January, 2020
New phone, set my alarm for 4:50 turns out it was 4:50 pm🤯🤯😱🤯🤯. Evening workout it was today.
Today’s community call was just what I needed to kick off the week with one of or team legacy babes @rainavsfood while ending the day with our Monday evening calls with the ever so badass & inspiring babe @luv4moon .
2019 was a flash and I want to feel this year not just live it on autopilot mode.
Anyone else ready to elevate? Let’s do this👯♂️
💎Who is Imam Hussein?
💓who is this hussain whom the whole world is crazy about?!
⚔️What has happened so massive on Ashura in Karbala?
📣O people of the world know that I am the imam al-Qَaem 📣O people of the world know that I am the sword that takes revenge 📣O people of the world know that my grandfather Hussain was martyred while he was thirsty 📣O people of the world indeed I am the son of Hussain whose Holy body was left on the soil while it was uncovered 📣O people of the world indeed my grandfather Hussain was trampled out of spite
Imam Hussain was Prophet Muhammad 's grandson. After 50 years of Prophet Muhammad's demise, (in time of Imam Hussain), Yazid was the ruler. A cruel corrupted man who knew nothing about Islam and intended to establish a monarchy under the name of Islam. he asked for Imam Hussain's oath of allegiance in order to obtain reputation in society. Imam Hussain refused to do so in order to save the society from a cruel monarch. Therefore Yazid equipped his army to kill Hussain and his family . Yazid's army besieged Hussain and his family members in Karbala desert in Iraq .The army didn't let them drink water for 3 days. But Hussain, his beloved brother Abbas and his companions didn't surrender and kept fighting while they were thirsty. They were all martyred but their resistance disclosed the real face of Yazid and defeated him finally. We still mourn and commemorate them after 1400 years. because Imam Hussain and his 72 companions were brave men who fought evil for justice .Brave men belong to all times and all ages. May God bless them .
0 1925 September, 2019
REALISTIC OPTIMISM - “How wonderful it is that nobody need wait a single moment before starting to improve the world.”– Anne Frank
Realistic optimism is a key ingredient of resilience. The research on optimism is clear: optimistic people are happier, healthier, and more productive. Compared to pessimists, optimists have better relationships, succeed more, are better problem solvers and are less likely to suffer from depression. This is because individuals who are more realistically focused on the positive elements of adversity are able to better manage the negative aspects of situations.
Realistic optimists reflect upon difficult situations carefully, try to find silver linings and trust that viable solutions will be discovered. They think about their thinking and are aware that they will recover, given time and support. They proactively look below the surface of an experience to better understand their reactions.