Start before you’re ready.
I know I know. Feeling like you’re prepared is the best feeling in the world but some of the greatest moments of joy come from simply jumping right in and not thinking about what could go wrong... or right!
True story: I used to spend so much time trying to find the right workout for me, something easy, something fun, something I could do. I’d waste countless hours trying to combine things I thought I was able to do and took NO ACTION.
That had to stop that because it was getting me no where!
How do I choose what to do now? Turn my tv on, Apple TV on, and follow the calendar if the program I committed to.
No more time waster. No more easy way out. Just going.
What is your biggest obstacle when getting started? Food? Fitness? Accountability? I was everything! 🤣
I HIT OVER THE 600 MILE MARK TODAY! .
. And I almost didn't run today. Today didn't go as planned. I was supposed to meet some peeps at 5:30am to run. But I had a flat tire. 🙄🙄 I sat in my car and moped about it. I was dressed. I could have just ran around my neighborhood. But I didn't. I brought my lazy butt into the house and laid on the couch and ended up falling asleep until I needed to log into work. 🤦
. But I thought "at least I can do some good today! I'm donating blood after work!" Lol. My iron count was too low... 11.9. (You need 12.5 in order to donate.) I've always been borderline anemic, so I'm not entirely surprised I wasn't high enough. However, in college, when I wasn't taking iron supplements, I was around 10.5. And I'm not taking any iron pills now (yes that'll change) but I'm at least higher than I used to be. So that's good.
. That being said, I was super bummed out that today wasn't going as planned. But I decided this was the universe telling me I just needed to go run. So I did. By myself. For the first time in like 2 months too. I've always had a running buddy becauyof #KRC
which I'm incredibly thankful for. But today, I definitely needed to just run. And not think. I got three miles in and it felt great! .
. (And yes my tire got fixed. $20 - thank you @costco
road hazard warranty!) .
. July Miles: 46. . YTD miles: 602.14
for Team #SokhonAndMeganRun
#RunTheEdge2018 #MakeFitHappen #RunTheYear2018 #WhoRunTheWorldGIRLS #2018in2018 #garmin @kenosharunningclub #KRC #kenoshawisconsin
Who has a low back that sometimes give you grief? 🙋🏻♀️🙋♂️
Today’s workout focuses on the posterior chain and core to help improve core stability from both the deeper stabilizers (multifidus, transverse abdominus, and obliques) of the back, and also the more superficial primary movers.
The superficial posterior chain muscles include (amongst others): the lats, glutes, and hamstrings. —
When the lats of one side fire with the opposite side glutes, diagonal tension through the thoracolumbar fascia (which has attachments to the spinous processes of the low back) helps to stabilize the lumbar spine!
Posterior chain and core exercises:
1️⃣ Resisted hip extension to Y’s:
Squeeze the glutes at the top range of the squat as you raise your arms overhead into the Y position. Think about pulling down through the base of your shoulder blades and avoid shrugging as your arms extent overhead.
2️⃣ Kneeling lunge anti-rotation press:
Engage your core muscles lightly as you keep a square plane at your shoulders and hips while you press your hands straight out from your chest. Resist the temptation to rotate or hunch forward.
3️⃣ Monster band bridges:
Dig you heels in and lift your hips up resisting against the band. Squeeze your glutes at the top. The harder you press your heels into the ground and the farther your heels are from your glutes, the more hamstring recruitment you’ll feel! Burn baby! 🔥 Ensure you are not hyperextending through your low back - maintain a neutral spine throughout the movement.
4️⃣ Squat to overhead press with monster band:
Concentrate on maintaining a neutral spine (no arching back or side to side wobble!) as you raise your hands up and into the Y position at the top of the movement. Think about hinging through the hips as you squat back into the lower position. Maintain light engagement if the core throughout and avoid shrugging as you press overhead. —
Try each exercise for 12 repetitions and up to 3 sets. —
Which exercise looks most challenging for YOU?
Tag a friend who might appreciate this workout for their low back stability! 👯♀️
Top and tights: @hyba
(Psst! Use Tammy20 to save on your next order!)
So I’m gonna be honest, I kinda feel like a beast in this photo lol. This was my move today but on day 20, I CAN ACTUALLY FREAKING DO IT! When I started this challenge I could barely hold a plank let alone lift a weight at the same time! You can truly do anything you want even if it doesn’t seem possible at first. If you quit the only person you quit on is yourself. Being the person you want to be on the outside starts on the inside. If never felt stronger mentally and physically and it’s all thanks to this challenge. If you wanna know more about it DM me!
Fall in love with taking care of your body....
Ha. If someone told me that years ago I would have rolled my eyes.
Then there became a point, an accumulation of self destruction where I became UNWILLING to remain the same.
Exhausted. Winded. Not “fitting” into clothes like I wanted to. Not even enjoying who I saw in the mirror. Only “allowing” people to take my photo from the shoulder area up because I wanted ALL EVIDENCE of my body to remain undocumented.
And all I wanted to do was not do anything. Not one push up. Not one jumping jack. Never dreamed of a 10K.
It’s not that I was WILLING to start eating “healthy” or start working out. I was UNWILLING to remain that miserable girl trapped in a body that was just going to get worse.
So what do you do that is going to change you? Whatever it takes. But do it one day at a time.
Don’t start with changing ALL the good you eat and giving up everything you LOVE. Don’t start with a 10K. Don’t start by only drinking a glass of water a day to a one gallon goal.
Start where you are. Build. One day at a time. One meal at a time.
Today is day one of s 6 week program I am dedicating myself to. 4 days of work. 3 days of rest. REALISTIC eating plan. AND I will be wrapping it up while I travel to Poland/Germany so I’m proving to myself that I can do challenging things - balance and fitness while still having a life and travel!
So let me ask you - are you willing or UNWILLING to remain the same? To make no changes? When will you begin?!
Spent the weekend celebrating the beautiful bride to be @amydip82
!!!! It was a jam packed weekend, but full of lots of laughter and quality sister time that is so rare these days! I may be flying back home this morning TOTALLY exhausted, but my ❤ is so full!!! Blessed to be a part of her big day, and honored host the celebrations!!! #becomingborowiak #thefuturemrsborowiak #sistertime
Taking my behind to the gym all wk, detoxing and fasting as well. I cut up this wk (I’m human) it’s all in moderation but I really just had a vulnerable, careless moment that lasted too many days. I realized how I’ve worked up to this point and I cannot get too comfortable bc I have goals to reach #fitgoals
😅💕 I like to be honest bc a few woman/ppl follow my #transparency
and support what I promote. Not only am I doing this for myself but so I can make this a job/hustle& I wanna continue to inspire 💋 sn: fellas this is not for ya’ll my thirst is quenched ☺️😉
You have to write your own rules and definitions. Across cultures the rules and definitions change. What is acceptable in your home may be unacceptable in another. What is successful in one state might not hack it in another. What is exceptional in one country may not be on the radar in another. As long as your rules and definitions are written by someone else you will always fall short. Define what makes you the best version of yourself and then make your own rules.
Love how a 3 day refresh has set me up to refocus and ready to start a new program tomorrow! I’ve been struggling a bit since my shoulder injury, surgery, recovery and getting back into the swing of things. I’ve been jumping between programs kind of feeling in a state of limbo. Lost some confidence in my abilities and thought there was a lot I couldn’t do or was afraid to try and haven’t been real consistently mindful in my food choices. Today my confidence is back, I know my shoulder is good (still proceeding with caution) and this little 3 day food focus has me back on track. I’m traveling most of this week but I have a plan- get my workout in before my flight and have them online to stay on track, get the right foods to fuel me and since I’ll be eating out with work dinners I have a plan for alcohol and bed time. I’m super excited to start this program I feel like I am legitimately now ready for this from start to finish—Come on Monday! #fulltimefit #fitoverfortyfive #progressnotperfect #fitcoach #makehealthhappen #maketimeforyou #strongisthenewskinny #juststrong #healthjourney #activevibesonly #fitcoach #starttoday #makefithappen
Every Sunday I prepare a meal plan, create a shopping list, go shopping for exactly what is on the list (no extra goodies that may sabotage my week), come home and spend an hour preparing meals for the ENTIRE week. It’s so easy to do once you start the process and the time you save is well worth the effort...nutrition is key to your success!
Awesome grip strength workout before bed! 😴 Been working on my grip strength allot with door pull-ups so I thought I would see how much strength I have now. Never give up your goals are just around the corner!
Workout photos are not always glamorous. I just feel happy that I did it. Sometimes it’s a challenge to push play especially in the summer when it’s hot out and there’s lots of things I could be doing. However my workouts help me maintain my balance, keep my energy up so that is a couple of the reasons I push play. Here I just finished 10 min abs so I was quite happy. Did you workout today? If you were active what did you do? #21dayfix #10minabs #keepitreal #coachlife #workout #pushplay #makefithappen #fitlife #nottoosweaty #summerworkout
A finicky IT Band has been the bane of my existence for several years. When you teach 16 classes a week and your livelihood depends on being in optimal shape, injuries can not only piss you off but they can also mess with your headspace.
It's always hard to deal with injuries mentally, but since I was a kid I've tried to think about it as a new beginning rather than a setback. I can't change what happened, so my focus needs to be on healing [properly. . . I've floated past my share of rehab sessions and ended up in worse condition down the road] and coming back stronger than before.