Since the #usaw level 2 course two weeks ago I’ve done nothing except go to CrossFit a few times. All I wanted to do today is get moving again.
My mobility is good but could be better, so I did several sets of pretty light #squats with a 5 sec pause at the bottom and a plate between my feet to work a better stance. I’m going to incorporate this into my warmup and see how my positioning at the bottom progresses. #mastersathlete#bettereveryday#garagegym
25 AUG 2019 - 13:56
This weekend presented one of the most incredible opportunities of my coaching career. I am honored to have had the opportunity to learn from Dr. Alfredo Herrera, the genius behind the DOMINANT Cuban National Team and many athletes from Colombia, including 2004 Olympic champion Maria Isabel Urrutia.
After an extensive weekend of lectures on programming, biomechanics, biophysics, and theory, Dr. Herrera took us into the weight room, on his lunch break no less, and worked us through a rigorous workout! The first four exercises were completed under 45 minutes!
Gracías, Profesor! I am so excited to bring this wealth of knowledge back to my team tomorrow! Special thank you to Dr. Ben Velasquez for his brilliance and to my buddy Jance for the invitation and for bringing Dr. Herrera here for our education. Helluva weekend! @atlantaperformance @5ringsbarbell @benvnyc @plae_us #BetterEveryDay#DoTheWork#snatch#cleanandjerk#crossfit#oly#olympicweightlifting#weightlifting#squat#atlanta#atlantaperformance
This was definitely the closest I’ve ever been to puking after a workout! 🤮🥵 12-10-8-6-4-2 —> deadlifts, devil press, and box jumps: 9:38 💪🏼 I had a blast doing the #garagegymseries competition hosted by @girlsgonerx and @mobroroyale 💜
1 324 minutes ago
I've said it before and I'll say it again. What drew me in to Crossfit is the community. (Plus a tad fun testing your ability from time to time) The support, inspiration and motivation is what pushes me and keeps me coming back for more.
I was exhausted and struggling with the last 10 reps of devils press. So thankful for Mark, Stu, Efrem and Rach for cheering me on and giving me that extra push to finish them up. I dont have pull ups yet so it was dunzo after this lol. Thanks crew!
There’s just a part of my soul that is consumed with wanderlust. I know it’s something I got from my Dad. A sense of unrest. An urge to go. A desire to explore.
A few weeks ago, before school started, I came across a job posting in a fb group I’m in for counselors. I applied. For a school counseling position. In ROME. 😍 It took me 3 days to get the guts to hit send. My anxiety kicked in strong, you know, planning the move and all. 😂 Then I stalked my emailed for the next 48 hours. I didn’t hear anything and found myself a little...sad. .
What an adventure that would have been! What would I have done if they had called?? Who knows. 🤷🏼♀️
What I do know is that we put so many limits on what is possible....when really there are none. If for just a minute you allow yourself to think, what do I want my life to look like, and then you muster the courage to take a step in that direction, you are already miles ahead of the average person who never even dares to dream. .
I spent most of my life doing what we are supposed to do, but never dreaming TOO big. I put a cap on what was possible and always colored in the lines. Now, I’ll never limit what may come. I don’t know where my life will end up, but I know that I have a say in deciding.
Thankful for the growth journey I’ve been on for the last few years. Coaching has taught me that I’m in the drivers seat. You want something? Get busy working for it. Whatever it is. And enjoy the ride along the way.
Me? Well I’ll keep soaking up these trips and dreaming big, while I’m on my way to....???? Always looking for dreamers to come with me. ❤️
(PS...I finally got an email yesterday that they weren’t filling position after all. So I guess I won’t need to brush up on my Italian. 😉)
🤔Are you committed? Because without commitment, nothing happens. You have to be committed through the storm and the rain and the heartache and the pain and the disappoint… or you’re not going to make it. It’s a commitment, not a feeling🔽
🗣While they were golfing, I was studying, while they were shooting hoops, I was studying. While they were playing games and staying up and eating and joking in the restaurant, I was studying. You can’t get something out of something that you’re not willing to put work into🔽
‼️You have to put your everything, YOUR EVERYTHING... your mind, your energy, your effort, your disciple, your tenacity… nothing is going to jump out of the fire if you don’t throw something in there. It’s not going to happen! But if you fight everyday, one of those days is going to be your day🔽
✅COMMENT “YES” IF YOUR READY TO STOP WISHING AND START WORKING
📨DM ME FOR COACHING INQUIRES💪🏼
21 8358 minutes ago
After a wonderful family adventure & catching up with old friends, my soul is full and my mind is clear!!!💖 Looking forward to starting my reboot tonight and resetting my body as well!
Can’t believe it’s barely been almost a year and I’m already thinking about expansion... 🙌🏻
It’s days like these (literally Sundays, weekends, days most people take off) that make these ideas even possible. Also as a side note, the fact that it’s me, myself, and I in this picture is also for a reason. I have had little bits of help along the way, and more than enough from my girlfriend @ceo.bri but at the end of the day it’s YOU who is going to propel your success.
I’m no professional at build outs or floor plans but I’m using the best of my knowledge to see if my build out is feasible. Saving money, saving time waiting for somebody to come by and help me out, etc. This is the hottest day I’ve had in this warehouse since I moved in and I’m still here on my Sunday moving big items around, seeing where things fit, and deciding if it’s time to grow out of this space or not. Big things are coming and I’m doing everything in my power to make my dreams become reality. I’m looking to soon add more machines and capabilities and some staff members so stay tuned!! I need to make sure this space can handle the accommodations. Time to grow! •
How did you use your time this weekend? #WeekendWarrior#TimeToGrow#DIY #BetaMentality#BetterEveryday#TheTakeover#Entrepreneur#Klimps#KlimpsEmbroidery#KlimpsCustoms#WorkHarderThanMe#Klimpspiration#LetsWork#GetThatThread
5 351 hour ago
This has been my cute little ol daddies 80th birthday week this past week and let me tell you, man have I celebrated!!! I have had ALL the sugar. Starting on Tuesdays girls day with Karlee and then I made homemade cinnamon rolls for him Thursday. Friday night a family birthday party and today a party for all his friends. Starting fresh tomorrow, I am soooo sick of sweets. Definitely gotten that out of my system for a good long while. Actually I really dont crave sweet stuff much anymore as much as potatoes in any form. This next week I really have to get serious. I have some thi gs I need to cut out of my diet and see if it boosts my weightloss because I have majorly stalled. Onward and upward, or downward. #myweightlossjourney#keto#lchf#fitfam#momof4#weightlossafter40#bettereveryday#happyandhealthy#fattofit#goalweighthealthy#healthylife#healthyliving
1 121 hour ago
Most people LACK THE INTESTINAL FORTITUDE to play the long-game.
They're in a rush to succeed. They're in a rush to be famous. They're in a rush to get *there.
They forget that nothing great that lasted was ever built in a rush. Strong foundations & big legacies are built brick by brick, one day at a time.
If you want to #PursueGreatness in your #career , training, or life, be persistent and play the long game.
➡️5 Steps to #ForgeYourGreatness available in video & blog post at Blog.CompeteEveryDay.com
Meet Olivia and Pierre 🐶 my fur babies . Guess which one’s the boss. Yep, the little guy , Pierre. Sweet hearted Olivia could swat him like a fly ( he can be a handful ) but she doesn’t . . . oh my heart ♥️
They are both rescue dogs. .
They say pets keep you healthy and boost emotional and mental wellness . I completely agree! .
It’s lightly raining here today so we’ve been out on a walk ➕run this morning 🏃🏼♀️Understand people this is a small miracle for me . But I’ll take it. Little steps daily .
A lady said to me yesterday ‘ I really admire the way you keep going, you don’t give up ‘. I thought about that .
How do I keep going ? 🤔
It’s a combination of things. But I’ve learnt that self love must come first. Everything else flows from there🌼
Today I put myself first in a healthy way so I’m in the best shape possible to take care of my family and reach my goals🍃 That’s my daily affirmation. But it hasn’t come easy or without effort. But it has come. .
I’ve always had dogs. They’ve been there thru thick and thin. Their unconditional love has buoyed me thru unspeakable circumstances. How glad are ya that God gave us dogs!?! 🥰
They’ll be content today because they’ve been out on a walk.
Me too ! .
Follow @artistaffirmations . #puppylove 🐶 #dogsofinstagram#mentallwellness#emotionalhealth#selflove#positiveaffirmations#fibromyalgia#chronicfatiguesyndrome#invisibleillness#womenover50#50plus#resilience#recovery#12steprecovery#soberandfree#bestlife#keepgoing#cps#cfs#fibrowarriors#midlife#chronicillness#bettereveryday
0 11 hour ago
Another holiday, another chance to get better. Make time to train today. See you at the gym! #reachyourpeak
1 51 hour ago
Try to workout with the family every week. Trying to stay in shape and meet goals. This was inspired by a recent hero of mine, @tauanuu_w , I swear my knees are off the ground and that I’m doing a plank 🤣. I can’t fit two 45# plates on my back but maybe I’ll do one plate next time, with a side view too haha. #fitnessgoals#bettereveryday#gymlife#family#familygoals
🔥Just about finished with the improvements for the PE gym! We now have:
1️⃣ 1/2/3 board bench variations which will allow us to bench all season while saving our shoulder.
2️⃣ All new storage for situations needed throughout the season, especially when it comes to nutrition. .
3️⃣ Jerseys signed by graduated Vikes are now hung up (this will be expanded so every team will be represented).
4️⃣ Mounted TV and laptop that will be used for lift analysis and teaching purposes. .
🙌 Still have two more things to come that should be finished up in the next two week. Let’s get to work Vikes! #bettereveryday#earnit#strengthandconditioning#videoanalysis #onthecomeup
So proud of all our challengers but especially these two ladies for crushing the first 20 workouts of the program! Since we are all teachers I thought they deserved some back to school teacher essentials for making themselves a priority even during this busy time!
So my #shoutoutsunday goes out to these two exceptional mamas and everyone on our team and in our accountability group for continuing to be rockstars every day!
Self Care is about knowing your worth. It’s about giving your mind, body, and spirit what they need to thrive. *
Practicing self-care is essential to restoring our energy. When we are restored we will look, feel and perform better in life!
Here’s some ideas to help get you started on your journey to better self care..... Let go of perfectionism
Reassess your priorities
Take a daily walk
Cook and eat a meal mindfully
Enjoy a hot bath
Exercise 10 min a day
Listen to music
Start your day with prayer and gratitude *
Big thanks to all of you listeners, to the amazing guests, who shared their stories and touched a lot of people!
The feedback so far has been heartwarming and especially rewarding because this project has been a Wim Hof-style plunge into the ice-cold water.
Thanks to @londonrealtv and @therealbrianrose for being an inspiration!
All up in my head today trying to make corrections mid-lift on my 2nd snatches. Managed to get my head out of my ass for the last set though. And I actually moved my feet on the vast majority of them which is a big improvement so I’m not as upset about the clarks as I normally am. I didn’t develop these goofy habits in two weeks. It’s gonna take longer than two weeks to undevelop them. I was really happy with my clean & Jerks today though. These are pretty light but I consider this a huge mental victory nailing all my jerks after 2 cleans. Especially since I clipped my chin on the last one. Still need way more legs though. @triumphbarbell@kyweightlifting#weightlifting#snatch#cleanandjerk#mastersweightlifting#bettereveryday
Do you ever feel like you can never do enough? Like you never get ALL the boxes checked off your to do list?
Good. Then your a mom. A human being. Perfectly imperfect! 💕
If you’re struggling to feel peace with that - look closest at what matters the most.
Is it most important to have a clean house or a roof over your head?
Is it most important to have a fancy dinner prepared every evening or to have a full belly each night?
Is it most important to have all the toys picked up and an immaculately clean IG worthy home or memories filled with children laughing, playing, and spending time in your home?
Sometimes when we feel less than, we must remember what’s MOST important - our happiness & joy.💝
18 1454 hours ago
No time for the gym, no equipment... no problem!
The ladies in my 39 day challenge are doing a completely equipment free program... and Ive just put the finishing touches to the graduate program for them to progress after the 30 days if they want to continue their fitness journey!! 🤸🏻♀️🤸🏼♂️
If you want to be in my next 30 day challenge DM me! My 30 day challenge is aimed at taking anyone with zero fitness, very low fitness or anyone needing to get back on track! So even if you have never worked out before... this is for you!
When was the last time you started something brand new?⠀⠀⠀⠀⠀⠀⠀⠀⠀
This is my granddaughter on her FIRST day of grade one - and just look at how excited she is!!⠀⠀⠀⠀⠀⠀⠀⠀⠀
As we get older, sometimes we start to lose the EXCITEMENT of starting something new and it turns into the FEAR of starting something new.⠀⠀⠀⠀⠀⠀⠀⠀⠀
We ask ourselves, “What if I FAIL?” 😨⠀⠀⠀⠀⠀⠀⠀⠀⠀
When I first started coaching other people with their weight loss goals, I’ll admit I was SCARED.⠀⠀⠀⠀⠀⠀⠀⠀⠀
I had been a busy RN for many years, but my weight was something I had struggled with since the birth of my third child. I had lost weight and kept it off successfully with this program, but I didn’t know if I had what it took to be a Coach to others. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Little by little I realized how much knowledge I had to share and how rewarding it was to help other people reach not only their weight loss goals, but their LIFE goals. And less than a year later I was able to quit my job and become a FULL TIME Health Coach.🙋🏻♀️⠀⠀⠀⠀⠀⠀⠀⠀⠀
All that time worrying, and I really should have been asking myself “What if I SUCCEED?!” 🤗⠀⠀⠀⠀⠀⠀⠀⠀⠀
Because for me, succeeding has mean earning more than I ever could have as a nurse.⠀⠀⠀⠀⠀⠀⠀⠀⠀
It has meant more time every day to spend connecting with family and having more time in the year to have family vacations (no more PTO requests for me!!).⠀⠀⠀⠀⠀⠀⠀⠀⠀
And it has meant helping thousands of people feel more empowered by achieving their goals, which has been so exciting and really never gets old.⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you are where I was 8 years ago, having people starting to ask you how you’ve been losing all this weight, and you’ve been thinking about becoming a Health Coach yourself…⠀⠀⠀⠀⠀⠀⠀⠀⠀
Message📲 Me! We can talk about all the exciting possibilities and see if it’s going to be the right next step for you! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Eexcitement is going to propel you forward to your wildest dreams, while fear is only going to keep you stuck where you’re at. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
The first day of school was always special! It was fun to re-live it yesterday in the place where I grew up! Thanks for having me MPHS!
21 1,69124 August, 2019
4 things you need to give up to see more results in your fitness journey👇🏼
You have to stop making excuses for yourself & the reasons you can’t change. Take responsibility for your actions & get honest with yourself. Realize that you’re in control of your own life.
If you’re in a constant restrict-overeat-restrict-overeat cycle, you’ll never find consistent, sustainable progress.
Stop restricting yourself from the things you love most in order to see progress.
The longer you continue to eliminate certain foods from your diet & restrict the foods you love, the longer you’ll stay in the ‘weight loss, weight gain’ cycle.
🛑 Lack Of Clarity
If you want real results, you have to get clear on your goal.
Saying “I need to lose weight,” isn’t good enough.
How much? By when? What do you need to do to get there?
Get clear AF in your vision.
You’ve got to stop putting yourself down every time you mess up.
There will always be setbacks. The key to success is learning to get back up & move forward.
Stop putting yourself down for skipping a workout or eating the cookie.
Learn from it & move on.
Which of these do you need to work on MOST to finally achieve the results you’re after? Comment below 👇🏼