INSTRUCTOR SPOTLIGHT // Power • Strength • Energy • Pride • Our instructors don't just work hard to give you a high intensity workout, they work towards creating an #XBB community. The sense of a welcoming environment makes every trip to the studio worth wild. 👯❤️
SO much fun teaching an @essentrics class yesterday at MIT. Over 30 people participated!! If you had to miss it, you'll have another chance on Monday, August 21st at noon. Visit wellness.mit.edu for more details.
There are days when we need to remind ourselves why we do what we do. Because we're human; sometimes we feel tired and depleted; we get defeated, questioning our capabilities and offerings to the world; sometimes we may even slip on our own self-care, because we're so focused on enhancing the well-being of those that we love and are within our communities. Between my full-time job, yoga, coaching, relationships, life ... it's a lot, but honestly, I wouldn't want it any other way, because I love what I do! This is simply what drives me to put 💯 into my passions!
I teach, because I have a genuine love for a practice that has uplifted my life in so many ways. I teach, because it gives me a sense of purpose. I teach as a representation of my community, so you can feel comfortable going into a class, showing up and knowing that it's unnecessary to look, act or be a certain way to exist in this space. I know what it's like to be on the other side. No matter your race, creed, or personal upbringing, yoga is about union and it's an absolute privilege to share this gift with everyone. 💖
I work holistically in coaching my clients towards better health, because what drives me on this journey is a passion to empower you to live your healthiest and happiest life! With good health, you have the clarity, vitality, and energy to do the things that you love. Without good health, as this certainly includes your mental state of being, everything in life can seem exponentially harder, and I know this through experience. I believe that health is wealth, because it can move you more gracefully out of limited thinking ... But in order to feel better, we must BE better! Why stay silent?! Share your gifts. Everyone has a little bit of magic to share. ☄
CFS Bootcamp is BACK in September and we can't wait to get fit with you! It's not too late to sign up!. ☘️$149 for the month.
☘️Includes 3 free bonus classes each week!.
Our Bootcamp program is a community-based program designed to improve conditioning and increase strength through calisthenics, bodyweight exercises, and the use of kettlebells, dumbbells and more! It is perfect for those looking to jumpstart weight loss or ramp up for general CrossFit classes!
☘️Tag a friend who should try this! Current CFS members receive a $50 referral bonus for anyone who signs up! #cfs#crossfitsouthie#bootcamp#bostonfitness#bostonbootcamp
Keep pushing till you make it to the top—it's so easy to get distracted by what everyone else is doing around us + comparing where we are to where someone else is. "I should be there" "I should have more followers" "why can't I look like that" we ALLLL have thoughts like that, but the key is to focus on your own vision and dream + DONT. EVER. MF. STOP. That's all it takes. You keep pushing until you make it. It could be five minutes, five months or five years but you don't ever let anyone take your eyes off of those goals. Decide where you're going, what you stand for + you don't stop untill you get there. There's NO such thing as impossible, it just takes a little bit of time, a LOT of effort + endless amounts of faith in yourself. 📷 @be.on.ball_training
Today's full body workout included front squats, OH press, supersets experimenting chest workouts . No cardio today. Been hitting it all week but my body is telling me to chill today. You know I'm Cape Verdean with this big ol' forehead of mine
Most of today's leg day is up on my insta story!
I love when I can actually film. Not only do I get to share with you all, but filming is a great way to check your own form and tweak your technique. Not everyone can have a workout buddy, or someone to be watching them lift (aka a knowledgeable friend or personal trainer). That's where your camera comes in!
Educate yourself on proper form, and then film when you can. From there you can analyze what you should change to get those most out of every rep. I did this today on hip thrusts. The first time I filmed I felt like my legs may have been to far from my butt. And when I saw it on film, I was totally right! Over time you'll be able to feel correct form. But until your body knows what to do, be your own trainer.
🙈So... 🍑 work is seriously the hardest thing for me- it took years to feel my glutes engage during exercises, as well as inheriting a "flat butt" (Thanks, Dad! No Mexican booty genes for me 🙄) But I keep at it! Currently focusing on stabilizing my core and shoulders (more places that have had to bounce back after injuries or surgeries!) and not worrying about leg height... it's all a work in progress! #trytryagain#essentrics
After 4 weeks of voting, we only have a short sprint left until winners are declared for the 2017 @BostonAList. We've already recorded over 21,000 votes and 220 NEW nominations. Visit the link in our profile to vote for your favorite businesses, brands and destinations throughout the Greater Boston area!
Prepping a massaged kale salad 🥗 ! One of my favorites 😍
Chop up some kale, throw it in a bowl and pour in a small amount of olive oil. Use clean hands to massage the oil into the kale! The warmth of your hands + oil will soften and reduce the size of the kale, making it easier and tastier to eat! Add some feta, lemon & whatever other vegetables you please!
working out and indulging in delicious (and not-so-healthy) food and cocktails have always been a struggle for me. when @henryshardsparkling, a line of spiked sparkling water that's low in calories, came out, i was all about it.
we've joined forces to host a yoga happy hour on thursday, august 31st. we'll be downward dogging at the rooftop of the taj hotel boston starting at 6pm.
21+ only and bring your own mat. rsvp with link in bio* what better way to spend your thursday night than with complimentary yoga, followed by hard sips and bites?
▴ f u c k - r a c i s m ▴
if this bothers you, feel free to unfollow me. fitness inspiration, vegan food and smoothie photos mean shit if you're not breathing to witness them. this might sound a bit harsh, but this is our reality. stop pretending it's not. use your platform properly. white silence = white violence.
CLIENT SPOTLIGHT // "I had taken barre classes before but there was something different about XTEND; it's the community...it's so incredibly welcoming and fun." Thank you for being part of the #XTENDFam , Allison! We love you! #XBB#BurlingtonMA#3rdAve
Going to one of my FAVORITE places, Burlington VT, tomorrow for mini vacation! 🍻 So I wanted to make sure I got in a good workout before I'm off to enjoy every bar & restaurant in that area. CREW, what go-to spots should I definitely check out?! Breweries, breakfast joints , anything! For those of you who truly know me you know I believe in BALANCE, and I will enjoy this vacation. Get ready for numerous pictures of beer flights😂 This weekend will be a celebration of our team growing @sweatfixx to the Arlington area, as well as having the opportunity to be a @lululemon ambassador 🙌🏻 I still have one more #sculptfixx class at 645pm tonight before I leave- so come see me! #burlingtonvermont#balanceiskey#hustlehard
Every day should be a day you're moving your body. That doesn't necessarily have to mean "working out" in the sense of going to a gym to lift weights or run on the treadmill or take a class. It could be walking outside. It could be stretching for 30 minutes. It could be volunteering at a local non-profit. It could be gardening. It could be cheering on your little one at a soccer game. Anything that gets you active is a success. And while we have sunny gorgeous days in New England, why not enjoy that time outside?
One of my favorite days this summer was exploring Spectacle Island with my girls. I've lived in Boston 4 years and this was the first time I've taken the 30 minute ferry to check this place out. And let me you, I'm so glad I finally made it there. We had the BEST day taking pictures, walking around and laughing the entire time. Tell me about your favorite day this summer and what about it got you moving. 👇🏼
And I see you checking out my watch 👀 Do you want one too so we can be twins?? Click the link in my bio for your chance to win $100 to @jordwatches! Everyone who enters automatically gets $25. The contest ends 8/27.
I am SO tired today. I have absolutely no reason to be, but for some reason my eyes don't wanna stay open. I could have easily skipped my workout, BUT I have a group of all-star ladies kicking butt in a virtual bootcamp to keep me accountable. -
Seeing their sweaty selfies motivates me to push past my excuses and press play!
GO GET YOUR SWEAT ON!
🎷Coaches, gym owners, and anyone who is jazzed up to motivate others towards improving their health and fitness...
👆An incredibly important thing to understand is that you must ALWAYS start with the right message.
🔥I'm all for a little 'ra ra you can do it' every once in a while but too much of the fitspo that circulates the interwebz misses the key concept that most people don't really give a shit about the act of exercise. They don't. And if you're trying to motivate someone to go from zero to one, you're NOT doing it right.
🤓Let me start by saying that this took me a while to understand as well. So I've spread some of the "fitspo", too, but one thing I've learned is that...
💩People like results; not exercise. 90% of the population are NOT 'gym-people'. If you don't like going to the gym in the first place spewing some bullshit like "pain is only temporary" or "sweat today dominate tomorrow" isn't likely to spur someone to action. So just stop.
❤️People already know WHAT they should be doing. They just don't always feel valued or like they're being met where they're at.
🤗If you want to motivate someone to get started... Help them feel like they ARE ENOUGH and help them understand what fitness means TO THEM.
😩No one, I repeat, NO ONE who isn't into fitness is excited to have jelly legs after squat day, pour sweat, gasp for air or feel like the toilet seat is 1 inch off the ground for weeks.
😡And telling lies about getting a "6 pack in 30 days" or "burn fat with this super special workout" is setting them up to fail with false expectations.
🙌🏻Instead, show them that you care, sprinkle in some truths, and teach them that they CAN get a little better every day. You might be surprised at how many lives you can change.
Here are some of our messages we share at AMP Fitness on some of the art in our locker room.
My ropes class makes me SO HAPPY! 💗 As a trainer, I love talking about skill theory & form. And I love the challenge, the adrenaline rush and feeling of fear before attempting a new skill.
We did a million much cooler skills in the last 8 weeks, but I only remembered to film on these last 2 things. Scissor to hip key & toe climb.
That toe climb tho! I have horrible form on that (you're supposed to stand up straight instead of hanging from your arms)... but am proud of my progress and the fact that I can even do it at all with all my toe issues 👣
One of my favorite parts about summer is refreshing watermelon, especially because it's the only time of year you can get it! Check out my list of must-try watermelon recipes on bostonmagazine.com/health or with the link in my bio // 📸 A healthier Michigan/Creative Commons-Flickr
morning miles 🏃
sunrise was 💯 this morning. 12 slow and steady along the esplanade - fitting my long run in today to have time to recover for a crazy weekend of toughmudder and Falmouth fun.
Attempting to do it all. Stay tuned.
One of the greatest things I think there is to learn is about CONTROL. As a hard core type-A ist I love-- no, I neeeeed, control. I've come to realize that not only are a majority of things OUT of our control, but there's only so many hours in a day, you need to focus them on what you CAN control.
Time wasted dwelling, or being upset about things that we can't control, like the weather, how people treat us, or any obstacles thrown our way, is time not spent working on what we CAN control to better the given situation.
When it comes down to it there are only so many hours in a day, we need to let go of what we can't change to maximize time with what we CAN change, and control.
Obstacles don't matter, you can't change them.
How you respond to them matters because that's 100% in your control.
How people treat you doesn't matter, they will treat you how they want to.
But what does matter it how you act to better YOURSELF each and every day.
The world is uncontrollable, so let go of it. YOUR LIFE, YOUR BODY, YOUR MIND is controllable, focus your energy there.
Noooowww, RANDOM POLL! Hit me with your favorite health/wellness/mindset/psych book, I need to start a new one! 👇🏼👇🏼👇🏼
The thing that I love about Pilates and your relationship with Pilates is that it is ever evolving. There is always something new to concentrate on and learn from. I always find some of the hardest exercises are the "simplest." This week in my own practice I have been bringing it back to the basics and I have found that it has brought a new element to the classes I have taught this week. #ScienceIsSexy#PhDLife#bostonfitness#FitMama#Fitness#BackToBasics
From now until the end of September we have the "Beginner Blitz" offering a consultation/assessment to go over your fitness goals, 3 one on one sessions, 21-Day Meal Guide x Shopping list, a body fat/weight loss projection ALL FOR 150!!!
Visit www.itstrufitness.com for details
Introducing: pasta with crema de zucchini from @overseasoned_amy 's August zine! My friend, Amy, is a creative, fun, and extremely talented cook who publishes handmade monthly zines with seasonal recipes for apps, main meals, desserts, and drinks! If you want to learn more (or get this recipe) check out her page or send her a DM!
Now back to this meal... while not my prettiest presentation, this meal was quick, delicious, and healthy!
🍝 1.5 serving of @traderjoes black bean pasta (because who can eat only 1 serving of pasta 🤷🏽♀️)
🥒 @overseasoned_amy's crema de zucchini - a completely dairy free sauce that gets its creaminess from zucchini!
🦃🥒 turkey and zucchini meatballs from @therealfoodrds (so easy and delicious!)
🍃🧀 fresh basil and a little grated parm because I was feeling fancy
All in all I loved how many veggies I snuck into a dish that felt like delicious comfort food (mmm creamy pasta). The true sign of success? My boyfriend who HATES zucchini ate this two nights in a row which means he liked it!! It also kept us super full. We both struggled to finish our plates (which never happens) because each serving has 3/4 of a zucchini AND 45 grams of protein. Now that's magic 🙌🏻✨ •
Too much bean and not enough crisp but sharing my green bean baked "fries" slight fail anyways. They were still tasty just need to be more patient coating 😋. Going to share the recipe with a new blog post soon with some of my favorite healthified side dishes!
Grab your girlfriend and bring her for FREE to #vixenarmyboston tonight ONLY @thezspotboston!! 👯💄#thursdaysarefordancing ✅(you must have a reservation to bring a free guest - please sign up link in bio)
Find your tribe. Chase those #goodVibes . ♻️✌️💚 5:30PM REBOOT RSSE TONIGHT! Remember promo w @southendbuttery - $15 grabs you 2️⃣ tacos and a glass of 🍷after my ride. (Need a date? ASK ME - I WILL SAY YES! 😘)
My biggest supporter❤️ It's crazy how much our relationship has grown and changed over the past 4 and a half years. -
When I told him I was signing up as a coach his reaction was "That's great baby! You're gonna do amazing things." It's time for me to start believing that too and push past my fears and my comfort zone. -
Also, a rare moment last night when I was wearing clothes other than shorts and a t shirt.