Banded glute bridges are great for building your hip/glute drive and building that 🍑. I prefer to work at about 50-60% of my 1 RM. 3-5 sets 10-15 reps then finish with some butterflies 🦋 (hold top of glute bridge and perform pulsing abductions for 50 reps). These take a little mental pep talk to get yourself going, but so worth it. 🔑 keep your chin tucked 🔑 keep your rib cage connected to your hip bones Key focus on full contraction of glutes and a slight pause at the top. atuthExercise#LegWorkout... See MoreSee Less
Feeling overwhelmed about your current exercise plan or lack thereof can be paralyzing. Try this strategy: recognize your capacity and just make space in your mind for it. Maybe you can’t fathom adding “one more thing”to your plate right now. Instead of trying to take on a huge program, Make space by taking a desk (or couch) break and choosing one exercise and/or a stretch and do 3 sets of ten reps or hold your stretch for 30 second while taking some deep breaths. Then, go fill up your water bottle, go potty because of all that water 💦 your drinking 😉 and carry on with your day! Short, quick workout “snacks” can boost your mood and add a lot of benefit to your overall health.
Video: (this is an advanced move, of you are a beginner you could start with glute bridges...read in) Split lunges are a quick way to challenge your strength, balance and symmetry for lower body. Once you’ve mastered the movement with both feet on the ground (standard lunge), add the back foot elevation. Next, add the hop to incorporate plyometric training as well. 3 sets of 10-12 reps can be done in less than five minutes and you will KNOW you did something tomorrow! 😉 🍑 #gluteworkout#gluteexercises #LegExercise #QuickExerciseTips #QuickWorkout. ... See MoreSee Less
“Y’s” on the suspension trainer are a great way to strengthen your rear delts and traps. Taylor is an excellent example of good form here. Take note 📝 to keep your wrists and elbows soft but fixed. Avoid creating momentum with your hips/ribcage and maintain the space between your shoulders and your ears. #SuspensionTrainer #ShoulderWork #ys #ProperForm #PosteriorChainExercises ... See MoreSee Less
Ahhhhhhh.. Spring. 🌹 The beautiful flowers and the fresh cut grass remind me of grace school back in Wataga, Illinois. To this day, when I smell fresh cut grass, I think of peanut butter and jelly sandwiches cut into triangles with Ruffles potato chips smashed in between. Oh, the sweet and salty goodness. 🤗 🥪!!!!! Sounds weird, but this is a great example of how closely connected we are with certain food choices. Let me explain.
Our grade school sat on a hill and sometimes when the weather was nice, we would have picnic lunches outside. I remember a particularly beautiful day, my mom had packed me this exact lunch. The school lawn had just been mowed. We were allowed to go outside to eat our lunches. I remember eating THE BEST LUNCH, on THE BEST DAY and smell that fresh cut grass. I remember thinking life could simply not be better, right at that moment.
... and to this day, every time I smell fresh cut grass, I think of PB&J WITH RUFFLES (accept no substitute) and being HAPPY.
How about you do you have any special foods that you tie to happiness? Another one for me is Taco Bell. I still use their hot sauce on my healthier Mexican food options because that particular sauce makes me happy!#HealthyEating #HealthyEatingHabits #Motivation ... See MoreSee Less
Here’s you’re 📝 memo to take a few minutes for YOURSELF today. Take a moment to take a few deep breaths, smile 😊, give yourself a mental hug 🤗. Remind yourself of WHO you are. Too many of us are running around chasing our tails these days... and for what?!?! When you take time to love on yourself, you get the chance to reminded yourself of your true intentions for love, boundaries, peace and kindness. So, DO IT! Take five... I don’t care if you have to lock yourself in the bathroom 🚽 ... DO IT. Your future self already thanks you. 💜🙌🏼 #SelfLove #Take5 #ITClovesU ... See MoreSee Less
What’s on your food prep list this week? A diet rich in variety of plant fibers is key in creating a diverse microbiome. According to Dr Mark Hyman’s podcast, it’s a great goal to shoot for 30 different plant fibers each week. Sounds like a lot 😓, but if you make plants and protein your main goal when eating, it’s not so hard. Here are some ideas: 🥤 Make a smoothie with mixed fruits. Bonus points for adding some greens 🥣 Make a Buddha Bowl (start with riced cauliflower) add your favorite protein and a bag of frozen mixed veggies. Then, add the best part: sauce and some pumpkin seeds for crunch. 🌱 Find creative sides like sweet potatoes 🍠 and shaved Brussels (drizzle with EVOO AND ROAST ON SHEET PAN AT 400) Make a salad with yummy toppings like hard boiled egg, chunks of your favorite cheese, avocado, bacon, 🥚 🥓 🧀... just be aware that calories can really add up in a salad. Palmer’s has one of my favorites-there Cobb Salad is awesome, but I use my own homemade healthier ranch bc their creamy pasta has about 400 calories in a serving. 😬 My at home ranch- 1Cup-organic Greek yogurt (7g fat/serving) plus 1Cup buttermilk and one packet of Hidden Valley Ranch Mix. #EatTheRainbow #HealthyEatingTips #EatingForAHealthyGut #InForAHealthyMicrobiome ... See MoreSee Less
Happy #flexfriday!!!! I have been getting the best results ever because I’m tracking my nutrition with complete honesty on MyFitnessPal. I know tracking your nutrition on an an app isn’t for everyone. I think some people find it overwhelming. 😣 I think many are just frustrated when they don’t have a perfect day. I used to be the latter... once I stopped judging myself and granting myself true grace and just started looking at my daily nutritional intake( especially the less than perfect days)...with the attitude of self love, grace and in a neutral way, without judgement... 💡 LIGHTBULB MOMENT! 🤯 I’m all for intuitive eating, but my intuition doesn’t always lead me to the best choices for my future self. Documenting what’s going down the ole gullet helps me keep it real. BUUUUUUTTTTT... If that doesn’t work for you. I got you, Boo! There’s more than one path to the same summit. Hit me up, I can coach you. 💜#safespace#youcandoit#nutritioncoaching... See MoreSee Less
Listened to a great podcast today. Ed Mylett interviewed John C. Maxwell. Soooo.... many nuggets of wisdom from these two powerhouses. A must listen 🎧
John Maxwell (paraphrased)... Change doesn’t happen in your comfort zone. Hope has 2 daughters: anger and courage. Anger-healthy anger at something in your life that you don’t want. Anger without courage will leave you in the victim zone. Courage- ya gotta have the courage to rise up and change whatever you don’t want in your life. If ya have courage without anger-(something that really moves you emotionally)You won’t pay the price to change. #MaxOut #Motivation #MotivationalQuotes #happyhumpday... See MoreSee Less
Just a little BOSU fun... Did you know that BOSU stands for “both sides up”?
This month, we have been having some fun utilizing this tool to challenge core strength and overall balance. Almost all of our at home zoom TEAMmates has one as well. If you’re looking for a tool to add some challenge and interest to your workouts, stay tuned for ideas. 💡