I’ve been MIA for a few days because my daughter has been sick so I ended up taking a few rest days as well. This morning I got back at it with a home workout. My favorite at home program is by @alexia_clark
and I did the Friday challenge workout that she posts every week. Today’s workout was an every minute on the minute workout where you increase the reps by 2 each set and rest the remainder of the minute. I did standing shoulder press, squats, rows with bands, kettlebell swings, and elevated glute thrust. Then went for a 2.5 mile run with my dogs and baby which was a whole other workout itself. If you’ve run with two huskies and a stroller you know that it’s a challenge all on its own 🤦🏻♀️
Get me a drink 🍻 Shauna’s 30th 💖 I feel a good night coming on💃🏽 #happysaturday
Working on a Saturday 🦄🦄🦄
I probably grossed out every member at the gym today because I was sweaty AF! 😅Saturday’s I like to kill legs and focus on my b🍑ty! I don’t know if I can physically see a difference in my itty bitty booty yet, but the soreness gives me reassurance I’m headed in the right direction. Rome wasn’t built in a day and neither will this booty 🏋🏼♀️
Also, 🤗 I squatted a new high of 205 today with 4 reps! Yay!
#peachseason #fitchick #legday #sweatierthebetter #alygrayfitness #progressnotperfection #bootybootybooty
Happy Saturday homies!!! Today is day 3 of #YogiPositivity
with a core strengthener. I chose #upwardplank
fun fact: I actually really love doing planks 😂 I know, sounds insane but when I was doing strength training it was my favorite part of my workout routine besides burpees.
I would like to show some love to one of my closest and bad ass friends @the.endless.bummer
I love you, you're the raddest and baddest bitch I've ever known. I miss you and can't wait for our adventures in the future. 😎💗
Day 1. Seated ✅
Day 2. Standing/Balancing✅
Day 3. Core strengthener ✅
Day 4. Arm balance
Day 5. Hip opener
Day 6. Backbend
Day 7. Yogis choice
All levels are welcome!
-copy of her ebook
-$40 gift card
two month ago, these were the only jeans i could fit into. i didn’t feel cute or even particularly like wearing them because they were mom jeans. i literally got them from my mom’s closet. now, they’re my errand jeans. the ones i wear out to just throw something on quick. i have to constantly pull them up instead of readjusting them to get comfortable. they’re no longer stretching to fit or pinching my stomach when i sit. small changes can lead to big results and i am walking proof 👖#makechangestoseechanges #progressnotperfection #momjeans #progresspic
“Damn you, prostaglandins! Get outta here.”
- my uterus 🤔
No shame in it...I do it, you may do it, lots of people emotionally eat!
But it doesn’t have to control us or continue.
WE can decide to change the habit and replace it with a new, healthier habit.
It may take time. It may not be easy. There will be slip ups. But if we at least TRY, that’s progress!
The biggest thing for me?
Getting the food triggers out of the damn house 🏠. ❤️ How do you control the urge to emotionally eat? Is it a struggle for you? ❤️
#mama_k_fitness #emotionaleating #progressnotperfection #youcandoit
Make today YOUR day by doing what is best for you.
Never underestimate how much of a difference rest can make for the mind and boy.
Sleeping a few more hours than normal, taking the day off of the gym, and getting in lots of nourishing food can really be the most beneficial thing we can do to crush it the rest of the week(end) 🌸
When you think about “no excuses” that goes right along with rest, just as much as it should with training.
A few years ago I seriously had of mindset that told me I had to work out for at least an hour 6 to 7 days a week or else I want to make progress… Little did I know that not taking the rest was actually what was hindering my progress.
Recovery MUST haves ↙️
•Sleep! Your body repairs and your muscles grow when you rest! •Proper nutrition (Carbohydrates, protein and fat) a balance of them all to help your muscles recover! I don’t eat less on ret days.
•Nutrients! Your body craves vitamins and minerals and nutrients helps strengthen your immune system and help you recover faster.
•Kindness towards yourself. YOU NEED REST. Your body does and your mind does. You are only helping yourself so remember that.
But how much rest does your body actually need?
This can be kind of Confusing because of course it’s going to be different for every single person. But generally the rule of thumb is that for every muscle that you train that muscle is going to need about 48 hours to recover. So if you are working multiple muscle groups together, or if you are working bigger muscle groups your body is going to be needing more fuel and more time to recover to properly get back your strength and energy!
But it also depends on your training intensity, how much you’re eating and your own body!
What I personally have found works best for ME is working out for an hour 5-6 days a week or an hour and 15-20 minutes for 4-5 days a week!
When I am saying working out, I mean weightlifting! It’s also sometimes good to have a day of active recovery where you do low intensity cardio, stretching or yoga to help your body recover and stretch your muscles out!
keep in mind that just because I work out five or six days a week does not mean that’s CONT ↙️
Brother and I got our ass whooped at the gym today🔥😬🏋🏽♀️💀
ᴏᴜʀ ʙᴀᴄᴋs ᴛᴇʟʟ sᴛᴏʀɪᴇs ɴᴏ ʙᴏᴏᴋs ʜᴀᴠᴇ ᴛʜᴇ sᴘɪɴᴇ ᴛᴏ ᴄᴀʀʀʏ - ʀᴜᴘɪ ᴋᴀᴜʀ
Today I am having to remind myself that results don’t equal success.
It’s frustrating and difficult when you don’t see results when you are striving to do the work that God is calling you to do. It feel like failure.
It’s NOT in any way failure. God isn’t always calling me to do something because of the results I assume should come from the work. God is calling me to be obedient.
He put the passion in me to help women see their worth and love themselves the way He does. But I am not responsible for the results of my work. I am responsible to faithfully do the work, and THAT is success.
Be faithful, and you will be successful.
Triangle #wallmodification #yogatoopenhips
Day09. I love 💗 #trikonasana
modification with the #wall
because it makes it easier to extend the torso making the waist longer and creates lots of space and length in the spine. So go ahead and lean against the wall to feel like you are between two panes of glass. “The more precise our standing poses, the more energized and free we feel. Learning the specific muscular and skeletal actions in standing poses forms a foundation for Backbend and inversions. In these more demanding postures, many of the same subtle movements learned in standing poses are essential to protecting ourselves from injury and to experiencing the unique benefits of Backbend and inversions. Standing poses are beneficial for their many empowering benefits: strength, flexibility, endurance, balance, and joy(my word for 2018).” #coolyogatricks
Feel free to move your head so your neck is comfortable. Swipe to see other side.
| Trying to do my morning usual. I woke up sick again for 100x this year and listening to my body means I need to take it easy. However, I’m frustrated. I’m tired. I’m sick and tired!