Yesterday's metcon was interval work that required little to no thought...light thrusters, pull ups, and burpees. So the only thing I focused on was BREATHING from the first rep, staying calm, and making the last round look like the first round (even though it didn't FEEL anything like it 🤢)
• • •
In the 9 years I've been doing crossfit, the best coaches I've had have made breathing work a priority. Sure, lifting big weights is cool, but learn how to breath, learn how to pace, and I bet you'll get a whole lot farther than just working on that triple extension every day...at least in crossfit 😉 @clspig25 @crossfitanaheim_1 • • •
Also check out @themovementmaestro for more resources on breath work (and lots of other good stuff) • • • 📹: Round 1 👉🏽 Round 12 (after that I was out of the frame) • • •
5 rep version of the Bergeron Beep Test :
At 10 minutes, increase to 6 reps per round. At 15 minutes, increase to 7 reps per round • • •
Amen!! If you are still rocking the "it's cool to be burnt out" badge, fine to come on down to Healthy Hormones group program and get to see what this stress is actually doing to your hormones at a subclinical level. Let's test!! Program starts Tues and we still have some spots left!!! Get your DUTCH test for Hormones now. Zestyginger.com/healthyhormones or link in the @zesty_ginger profile to join!
#Repost @dr.carriejones (@get_repost)
When asked, "How are you?" - how do you respond? "I'm so tired." "I'm so busy." "I'm really stressed." "I have a lot going on right now." 🙎
While sometimes it's just life and maybe situational, other people wear that sh*t like a badge of honor. They are proud they are burnt out and busy. 🙇♀️
Or it's their normal so they don't even realize the words coming out of their mouth. 🙊
Then they wonder why they don't feel well, can't heal, and can't lose weight. I'm here to tell ya, it's time for some balance in that hustle you call life. Time to say no to things that don't serve you or bring you joy. Time to put yourself FIRST for once. Time to listen to your body. 🙎
Because if you don't, your body will go to drastic measures to get you to listen. 🙉
It's ok to do heal thyself. Doctor's orders! 👩⚕️
Do you ever wake up just feeling great? 😎
This morning I woke up so excited to work out. I don't know why, but I did! So I immediately grabbed my sneaks and my computer and got in an amazing 30min full body workout. •
Weekends are usually my downfall when it comes to working out. Excuse after excuse appear in my head "no time" "I'm hungry" "I've got plans" "blah blah blah"... but not today!! Now my day was started on a positive note and nothing can stop me! 💪🏽 🍂🍃🍁Happy First Weekend of Fall! 🍁🍃🍂
Have you ever thought... 'What the hell am I missing!?'
This is a question I used to replay in my head ALL the flippin time! I was exercising, I cleaned up my nutrition, and I still felt like I'd take one step forward and two steps back with my fitness goals. It seemed like for all the work I was putting in I should've been a hell of a lot closer to my goals than seeing a little progress to only end back closer to where I started.
What the hell are you missing Kiley!??
Well, I was missing something. A key piece that was just as important as the exercise and good nutrition. And through working with lots of other ladies I've found that it's something a lot of us are missing...mindset. .
Think of it this way.... if you're driving your car and your wheels are your exercise and your engine is your nutrition, mindset is the steering wheel. Without it you might make some movement, but the chances of you getting to your destination are slim. You're going to put in a lot of work to get nowhere fast. 🚗💨
When I realized this it was a game changer. It took so much struggle out of the journey, I started to enjoy it a lot more, and the destinations along the way got closer and closer.
When I add this piece into the mix with the ladies I work with, the results are incredible. So I wanted to create a FREE community to share this with more women who feel stuck, want to reach their goals, or just want to start enjoying the journey more.
This FREE group is open to any ladies who want to reach their fitness goals, get off of the on-again-off-again, and uplevel their life in general.
If you'd like to join us, click on the link in my bio and then Fit Mind Community. No obligations and open to anyone whether you're a coach, a part of another business, or just a lady who finally wants to see some real change.
Only requirement is positive vibes only ✌🏼
Don't ever stop chasing your dreams 🌟
Do what you love, and love what you do 💖💖. Last night I got to spend a few hours in the company of some AMAZING women, who are all living their dreams and building a life of freedom. A life built on doing what we LOVE. Following our passions. And building a life by design.
There is nothing more uplifting or empowering than being surrounded by so much PASSION. I was left with a renewed ZEST for what i do -- help others transform their lives the way I transformed my own 💖. There truly is nothing better!
I feel so blessed to have found this community of women who uplift, support, and empower one another to chase our dreams, become the best version of ourselves both physically and mentally, and to help others do the same 🌟. #blessed
I never felt like I truly belonged until now. And the best thing about it? You can experience this too ✌🏼. All it takes is a quick message to change your life!
My daughter was not impressed with my food choice as we watched Madagascar together yesterday. But I needed salmon! And this gorgeous tomato was staring at me, begging for my attention. So I sliced it up thick. Oh yum 🍅
I am happy. Like really happy (not something I say often). Some things I'm super grateful for this fall:
1. Brightly coloured food;
2. Time blocks for deep work;
3. Helping women get unstuck, deepen self awareness, identify their gifts and goals, and step out into that with quiet determination;
4. That while there are elements of life that cause me stress, I am a beauty seeker. Always scanning for what is hopeful and encouraging and worthy of attention;
5. The women in my life who love me and let me love them back ♥️ Your turn!!!
It's Saturday, so it's family gym day! I wanted to get a good full body session in, so I choose the TIU Seven Day Slimdown full body workout and it was just what I needed! 👊💥 (Also, how cool is this new private little room at my gym?! I don't even have to d eal with the macho grunting bro who's here every weekend! 🙌) Have a great Saturday! .
a lot of you know I have been struggling, mentally physically and emotionally😒i Working out 🤸🏼♀️because it helps with mental/physical health (makes me feel like I am moving forward in life) 🌤 Did you know that working out heals the brain?🤔🤕 Having post concussion symptom. i wake up not knowing what struggles will be faced with😒(somedays I'm forget who i am😰) But I don't let that stop me!!💜I try so hard, to get my mindset back. I do things that will help me get through the day!! Did a lower body workout today mentally wasn't there(still not😖) all that matters is that I'm pushing myself forward & not looking back!!🤠🤓🤗 YOUFEELMEDOEE?
if it wasn't for my girls in our jeans project 👖challenge👭I don't think I would keep pushing i would of fell of track (like i use to) but they make me #BELIEVE i can do this!!&& know WHATT i CAN SO CAN YOU!!!👇🏼😍😍😘these challenge groups change lives🍍🍇 that's why I invite you every single day!!! the next one starts 10/09 called slayallday!!! Link in bio or dm ME🤓
Breakfast! Grilled asparagus, sweet potato hash with eggs.
Bea & I needed to jump back on the motivation train. This week we decided we would try my friends 6 of 6! (Eat well for 6 days & the 7th day have a treat meal). This week we focused on food & next week we will incorporate some activity. We weighed in yesterday morning & I'm down 6 and Bea is down 2! Normally we will weigh in Sunday mornings.
We've had a hectic few months, life happens - but my motivation and spark disappeared & I've felt lost at times. Can't focus on what's out of our control & time to stay positive and refocus.
Do you ever get to that place where you’re just SO out of it that nothing really makes you feel good? 🙇🏼♀️
The inspiring books that you’ve bought when you felt all high-vibe seem like a bunch of waffling nonsense.
Going out to yoga class, taking a walk in the park, or anything that involves putting on bra doesn’t seem like much fun. 🙄
Listening to Abraham Hicks on YouTube for hours kinda gets your mind off the negativity but you’re still a far cry from in the vortex. 😑
Even the thought of binge watching Netflix while munching on vegan chocolate nice cream doesn’t cheer you up. 🤖
We all have those occasional moments where everything just feels plain BLAH and life seems to be crappy at best.
But how the heck to get yourself back into a high-vibe place when you’re stuck down there? 🤷🏼♀️
My #1 solution: be prepared and keep a daily gratitude journal, so you can pull it out when you seem to have forgotten about all the magic that continuously happens in your life. ✨
Here’s how it works. Get yourself a lovely little notebook and at the end of every day write down the best thing that happened to you. Look for it if it isn’t obvious to you at first thought. Even on the boring days there’s always going to be something to appreciate!
This way you’ll create a log of all the blissful moments, little miracles, and pure awesomeness that make up your life! And randomly flipping through the pages and revisiting those happy moments is guaranteed to spark the gratitude inside your soul. 🙏🏻
Have you tried out keeping a gratitude journal? Let me know in the comments below!