SLOW YOUR SCROLL!
Tough love Tuesday is ready to hit!
The most universal excuse I hear for not wanting to exercise is "I don't have time"... this morning I was short on time so I had two options:
1. Use the excuse
2. Do a shorter version of my workout
I am DRIPPING sweat and all it took was 15 minutes... that's right 15 MINUTES!
I could have said I'll just do my workout tonight but I am not a afternoon/evening workout person so I'm sure it wouldn't get done or would lack the energy I can put into it in the morning. When you learn your routine or what works well for you, it's easier to stay accountable but it has to be what works well for you not what works well for others.
Are your ready to give up your excuses and get results? 💪🏻
Challenge group coming soon.
Will you be joining me?
Tuesdays I often share a training tip w/clients via email & followers of my coaching site. I realized today, I should probably be sharing my nearly two decades of education/knowledge, & experience here as well. Today, I touched on the lat raise: What's happening? Where is it breaking down in the movements?
Here's the summed up version:
Proper execution of movement goes by the wayside for the sake of gains. Not muscle gains, weight gain in the lift.
Because, you know, if you chase weight, the gains will come.
Yes (slightly), and more importantly: no.
Why no? When you chase weight, your form goes all to hell.
When it comes to the lateral raise: LESS is actually MORE (definitely not the other way around). The top is what your lateral raise should look like. There are two ways you can train your shoulders in a lateral raise. 1. Straight arms, hands/elbows/shoulders parallel, and palms down. This is your standard raise. 2. Straight arms, hands/elbows/shoulders parallel, and pinky up, thumb down (think pouring a glass of water). Why the adjustment? This hand placement causes your humerus to rotate forward, keeping the lateral head of your deltoid prominent over your anterior head (which, let's be realistic: this is why you're doing the lateral raise). Don't do: bend your elbows, and use just your upper arm for the lift, with your hands just following the motion for the sake of going heavier. If you can't keep your arms straight, and in an outward motion (out not up), the weight is too heavy. Not to mention, if you bend those elbows and lift, you're removing how much full tension your shoulder is under — which makes going up in weight pointless. You're better sticking with a lower weight so you can go "full arm." Another one is to lead with your hands. This keeps your shoulders dropped, elbows low, and hands too high. Don't do it. Sure, over the course of, say, 20 years you'll have gains. They'll be small gains, and you won't develop that muscle properly.
Takeaway? Stick with the weight that will allow you to keep those arms straight and parallel, allow you to move outward, and use those shoulders to fire the movement — not your elbows or hands.
Today's transformation shout out goes to Becky! ⠀
"After spending years yo-yo dieting I never thought I would find something so easy to maintain! 💯⠀
Transformations truly are for everybody!! 🙌🏼 It's not always about that 6-pack at the end of the day it's about loving yourself. It's about waking up and feeling ready for the day and not wanting to crawl back into bed because you are so physically and mentally drained. It's about having your kids look up to you because they are proud of you. It's about helping others feel as amazing as you do. It's about my health and my wellness because with out that I'm useless to my family. It's about the simplicity of having macronutrient meals readily available. Oh and it's about the fact I can eat chocolate every single day!! 💕 🍫"⠀
Where are my 5 am work out peeps??
Bulk legs went down this early chilly morn! Not my fav but it's done! Still using lighter weights until I see the doc next Wednesday regarding my knee!! -
Now let's tackle this taco Tuesday!!
True friendship is priceless. Money does not call you and check in on you. Money does not see how you are progressing with your life goals. Money can buy you things, but cannot buy you genuine relationships. Make your money, but don't forget about your friends.
In case you didn’t know, life is not meant to be all sunshine and rainbows. It is meant to bring you challenges that ultimately make you a better you. Part of that process rests on you making. The effort to not give up when things get hard. Having a good attitude in the face of a challenge does more than you think. Transform your thinking, and see how your day transforms with it #transformationtuesday#staypositive#choosehappiness
I remember a time when it felt physically difficult to pass up sweets. It hasn’t happened overnight, but I’m now at the point where I can say “no thank you” with little to no effort. And it doesn’t feel like I’m depriving myself!
The point is - once you practice something enough, it becomes a habit, and it’s not such a big effort to keep going!
Whatever goal seems impossible right now - keep taking small steps toward it, and it WILL continue to get easier - just be consistent!! #morningmotivation
BE TRUE - IT COMES BACK AT ME 🙏💫♥️🦋
Drog ett kort igår för vägledning, just nu är jag inne i en förändringsprocess där olika bitar ska falla på plats 🗝. Kommer hela tiden tillbaka till integritet och att våga stå rakryggad i min egna sanning. ♥️✨
Vet att det är många som just nu är i olika typer av vägskäl, inre som yttre. Vad är din senaste insikt? ♥️🦋 #betrue#newway#pureenergy
Oh hey!!!!!! Check out those 💪🏼💪🏼💪🏼!!! And did I mention I’m getting this kind of definition at home??? Can you believe it!! Day 39/60 is done and these are my gains lol! .
I got back into my early morning routine of working out! I fell out of that since the beginning of October! But, it felt great to get up and get it done- in the comfort of my own home ❤️
So what’s stopping you from reaching your goals? Let yourself fly and be a badda$$! Need help? Message me or check out my linktr.ee !! I have a new group that will be kicking off soon and would love to have you join me! 😘
Eye of the Tiger should have been on repeat this AM. I am tired, I wanted to sleep but I knew an extra 45 minutes really wouldn’t make a difference- so I got up and did the damn thing.
The moves today were compound - bringing 2-3 moves together for each rep. I really liked how the trainer incorporated different weights and combo moves- a total body burner for sure. Love that the commute to my gym is one minute and it’s never packed- the less barriers to success, the better!
I think this morning’s lesson was, don’t text me before bed asking if you want to workout at 5:30am and then think I’m not going to hold you to that when the alarm goes off. 😂One mile warm up, followed by legs and core with my not so little girl. Hopefully this is what I needed to break out of this rut I’m in. Happy Tuesday! #CrossTraining#RunnerNotAlwaysRunning#FindingMyMojo
Good morning #DopeChick ! You've come a longggg way baby! Don't you dare discount your journey comparing your chapter 2 to someone else's chapter 22! People post what they want you to see. Your journey is taking you where God needs you to be. Celebrate your successes along the way! Waking up was a WIN! Let's go get 'em! #LipstickChatter#iCoachWomen
Just in time for the Holidays!
Our November Online Classes are FULL of great resources to help you get (or stay) on track this holiday season! November's classes include:
1. "Emotional Wellness and Dealing with Emotional Vampires" with TCFC founder Alexis Eggleton
2. "Healthy Holiday Entertaining" with Professional Chef @ww_catherine_hoj Cfrom Meals by Catherine
3. "10 Takeaways From My Weight Loss Journey," this month featuring @christina_ww_thing1 who has lost more than -100lbs and kept it off!
You'll get all of these classes, plus Facebook Live classes and weekly emails full of healthy recipes, inspiring stories and much more! Best of all, you get a private Facebook group to share with your fellow students - a safe space for sharing motivation, inspiration and support!
Early Bird Pricing is available through November 1st! Check it out at the link in my bio!
Stop waiting for motivation, a sign, the right time or the perfect whatever. All of these things are your fear wrapped up tight as your excuses. All of those things that hold you back from stepping into your life and going after whatever it is that you keep wishing for - hoping for. The universe responds when you take action matching the energy that you put out. Make today about taking one small step towards whatever it is that you are dreaming about in that comfort zone of yours 😉. So what is it? What are you going after? || #tuesdaymotivation#justdoit#takeonestep
If there's one thing that I tell my clients they absolutely have to do - it is growing their email list!
Come join me in my Facebook group today where I will explain why it's so important to be consistently growing your list.
It can be the difference between selling out your online course/package or hearing crickets when you launch! 😲
You can catch the Facebook live inside my private Facebook group, Your Course Creation Home --> http://bit.ly/keshanikay
xo Keshani 💕
Train your mind to see the good in everything. Positivity is a choice. The happiness of your life depends on the quality of your thoughts✌🏽☀️ Forever training the mind is sometimes such an overlooked and under-utilised tool for achieving long term success and happiness. Our mind doesn’t always tell the truth or even listen to the truth.... it has its own personal biases, fears, comfort zones, and coping mechanisms. The worst thing we can do is believe it when it starts dragging us down into a dark or negative place. The best thing we can do is recognise that we are in charge of our happiness and our thoughts. We have the power to retrain the way we think, listen, react and deal with everything we encounter, and if we want to live a happier and more meaningful life, we must train our minds to take us there😍🤗
* Tip Tuesday *
Being an Entrepreneur can be stressful at times, especially if you're a solopreneur. So this is where health and wellness comes into play. The Happer Tapper App can be useful to minimise your stress and increase your happiness in business and general life.
The app includes:
1) Gratitude Journal; Writing down what you're greatful for is said to increase your happiness.
2) Vision Board; helping you to visualise your dreams into action. Having a vision board you will be more motivated to make things happen and reach your goals quicker.
3) Little Buddha; Over 38,000 inspirational quotes
I am available for all your design and branding needs. Visit my website (link in bio) or send me an email: firstname.lastname@example.org. Make your business stand out from the crowd today! #nlbdesign