Tip #2 for staying on track with your fitness goals is: TAKE BABY STEPS!
Slow and steady wins the race! A 20 minute, moderate, low impact workout a few times a week is better than a 2 hour all out sweat fest the first time you work out. Sore is good but not being able to move=not going back 😫
It doesn't matter how much you work out if you're always doing the same thing. If your workout doesn't challenge you, it won't change you! I do cardio workouts 2-3times per week (in addition to strength), I can run an 8min mile, I consider myself pretty fit...and yet this cardio core workout on Day 3 of my coach's 80 Day program just about killed me!! I took breaks, I modified, but I didn't stop and I didn't die. Cheers to the challenge!! Ps-How do you like my new pink workout pants?? I put them on to motivate me because I was hardcore procrastinating on this workout 😂
Does this count as mommy and me yoga?! Fitting in me time any which way I can get it (5 minutes works - it’s quality not quantity)! It can be really hard to make the time with a newborn, or for any primary caregiver, really, but THE most important thing. Oxygen mask!! Always put yours on first. If you can’t nurture yourself, you can’t nurture others. I can’t control how much (LITTLE) sleep I get right now, but I can control filling my body with nutritious foods and making time to move and reconnect. What are you doing for yourself today? I’d love your inspiration 🙏🏻💕😘
Day 7 of #NewYearNewAspirations we bring you one of my personal favorites, #LordOfTheDance ! A few key things to remember with this pose ➡️
- Square the hips (keep them facing forward) as best you can, as you might be tempted to externally rotate the hips 👍
- Grab your foot from the inside of the foot not the outside to make sure your chest is as open as it can be (so your thumb is facing up!) 👍
- Really engage & push the back leg up into your hand using your glutes to maintain that balance and stability 👍
- There is the option of flipping your grip, but make sure you're fully ready for that, and use a strap to practice with if you are not! 👍
- Have fun! ✔️💕
At the end of the ten days, 5 lucky winners will be chosen to win a prize from our generous sponsors 🎁
To be eligible for prizes:
•Follow all of the hosts and sponsors
•Repost this flyer
•Post daily according to the poses
•Tag us in your posts and use the hashtag #NewYearNewAspirations ❤️ And please make sure your account is set to public so we can see your daily posts! -
For those who like to plan ahead👉🏼
Day 1- Tree pose ✔️
Day 2- Crow ✔️
Day 3- Eagle pose ✔️
Day 4- Toe stand ✔️
Day 5- Extended hand to toe ✔️
Day 6- Half moon ✔️
Day 7- Lord of the Dance ✔️
Day 8- Side plank
Day 9- Eight angle
Day 10- Hand/forearm/headstand (yogis choice)
Have fun, be safe and Happy New Year !!
Day 3/80 ✅
After two days of feeling like 💩, I think I’m finally over feeling the effects of the sugar detoxing from my body.
Crushed my total cardio core workout, 40 minutes today, nice change of pace from the hour workouts the last two days.
Ready to own the day!!!
D A Y • 3 / 8 0 : C A R D I O • C O R E
I. Hate. Cardio. My joints hate it. My body hates it. But I did it anyways! 🤷🏼♀️ Helped to have my accountability partners hanging with me via video calls to keep me going. I’m sure they were also so entertained by me dancing to Bye, Bye, Bye mid workout. 😂🙌🏻 DAY 3 is done!!! When are you joining us, boo? 💜 #TheEmpowerEmpire
Happy Hump Day!!!
Don't miss your chance to stay on track! FREE Power Yoga with me tonight @5:00pm - ATHLETA STUDIO FLATIRON. Make yourself a priority and leave work early 🙋🏼✌🏼😇! #powerofshe#staythecourse#noexcuses#athleta
A few months ago, I had the pleasure of doing a video shoot with my friend, Marcus Wang, for his new Kickstarter project: @concentricsrocks. Concentrics is a desk-toy that promotes focus and mindfulness. They are engineered nesting rocks that can be stacked in different configurations. Not only did I get to play with the Concentrics rocks, but my 6-year-old daughter was the expert stacker outshining all the adults!!! For more information to become a backer and to see their promo video on Kickstarter, click on the link in my profile. Thank you for your support! #concentrics#rockstacking#mindfulness#desktoy .
Outfit by @athleta #athleta#athletafitpro#athletaambassador#sponsored#ambassador#athletacortemadera#powerofshe
Transformations come in all shapes and ways and today I want to share about a mental transformation that I personally have had in my journey as a result of the physical changes I made.
Over 2 years ago, when my kids were totally out of control, not listening, when shit hit the fan, when it was just a not great MOM day in the house, I would totally go straight to the glass of wine at night. Sometimes that would be 7pm or as soon as I could reasonably function but so close to bedtime ! haha
I used wine to cope. I would use that as my calming down method.
It works don't get me wrong
But then what happens is as soon as the next episode comes, I have no actual SKILLS to handle this.
Repeat and NOTHING changes!
The harsh truth is if you don't change what you are doing that isn't working, you aren't going to get any new results!
Now --- I use my workouts to destress.
I take a time out.
I call TAG you are it and tell my husband it's his turn to intervene and i need a mommy time out
Yes, I still freak on my kids.
But it's less often and when I do, I catch myself and normally can calm myself down.
More recently, I have also become more aware of mindfulness and observing my emotions when this happens. Normally, a reaction doesn't even have anything to do with my kids. It's because I got in a fight with my husband earlier, or I am stressed, or I am feeling disappointed in myself about something and I take it out on them. I have become way more observant of these feelings and can then correct my behavior!
This person that I have mentally become is SUCH a huge difference !
As a result of taking time for me every day, for being a healthier person, for working on my body and my mind, my whole perspective has changed.
I am seriously forever grateful for this journey! Every day is a step forward to being a better person!
My groups, my monthly bootcamp, is the beginning to a journey of betterment for so many women ! It freaking fires me up to see it happen 🙌🏻🔥 I am beyond excited to open up by February bootcamp to 30 women ready to rock out some serious goals !! Head to my profile and click the link to apply for the bootcamp !
Getting a head start on a little #HappyHumpDay !❤🐪❤ #heartopener
What is the one thing you like about #wheelpose & one thing you resist? I'd love to know!
The one thing I like...😍
I have a major back injury from a horrible car accident I got into 17 yrs ago. So even though I mentally and emotionally resist heart openers out of fear of them hurting, they make my back stronger and actually lessens the pain.
The one thing I resist...🤔 Is the vulnerability I feel and the mental & emotional hesitation I have before going into these #yogaposes . .
But what I've gained through these feelings is the mental & emotional #strength , and the #confidence I've built through my body and my #yogapractice .
Ultimately, the challenges I face on my mat are the things I love the most, and I'm so grateful for every raw emotion & feeling I have on my mat, good & bad, because real growth begins once we step outside of our comfort zones! .
Comment below 👇 and #shareyourstory !❤
“Your heart is where your inner light resides. It is the part of every sacred journey to reconnect with your inner light, step into your divinity, spread the light of love before you, return to the essence of love, and inspire others to do the same.” -Molly Friedenfeld 🌟 Feeling the light, love and inspiration from each one of you. It’s such an honor to come into this little app and see you all share your practice and cheer each other on! 😘
Tomorrow we’re rocking our pigeons 🐦 for the #empoweryoga challenge. So many variations to choose from - have some fun! And fly on over to my flock for their pigeons: @lisajoyogi and @empoweryogi.
photo by @andrewfeller
Whole 30 | Day 15
Officially halfway through!! Woot woot! Since the sun was high key shining today I went on my first outdoor run since starting the Whole 30. The much needed sunshine and endorphins helped me feel so good and allowed to start my day in the best mental state I’ve had in a while. I also went to @406fitgirl and got a new sports bra! I’m a D-cup and my gals are pretty temperamental so finding a bra that I loved was AH-MAZING. All in all a good day.
Self love is often an extremely hard thing to accomplish. I used to hate my legs. I felt self conscious about the size of my thighs. Before, I saw my legs as "big," but now I see them as strong and USEFUL. Our bodies are constructed in ways to help us live better, move better, feel better. I used to stare at myself in the mirror, wishing my legs would shrink. I constantly did cardio. I never appreciated my body for what it CAN do - I only saw what it couldn't. If you feel this way, you are not alone. It's not an overnight fix, one day of good eating or one hard workout. It's time after time of looking at yourself in the mirror, telling yourself what you LOVE about what you see, and never forgetting it. Focus on the good, forget the bad, and tell yourself you look damn good - cuz you do🔥
Remember, #thickthighssavelives 😘
"It's not just about the way you look. It's about improving your life." @autumncalabrese
I used this quote during my first Fit Team. That was 3 years ago and I still love it!
It isn't all about the great butt you could acquire or the Abs. It's about YOU and BETTERING YOURSELF. When you start filling your bodies, and minds with good things and moving at least 30 minutes a day; great things happen to you. And then those great things pour into all areas of your life.
Can’t believe I didn’t post my weekly schedule 😱 Here’s a little sneak peek in what I’m thinking about in this weeks barre classes(video is sped up😬) ! Equinox 85th St I’ll see you tomorrow 7a! For everyone else my schedule issssssss
Th: Equinox 61st st 530p
F: Equinox 54th st 930a subbing for the fabulous @eatpraybarre
Sa: Equinox 85th st 915a
Tag me if you tried this out! 👯
Do you over think things? Over analyze, come up with every reason something won’t work? 🙋♀️🙋♀️ I thought I had gotten away from it all. My mind was in such a better place. As Day 2 comes to a close I had a huge wake up call.
I’ve been sitting here for 3 days struggling with the meal plan, how am I possibly going to make it work with my teaching schedule and my life. There’s no way I can possibly eat ALL the food.
I found myself doubting, questioning, and attempting to self sabotage the process. I’ve been telling my challengers to LEAN IN to the discomfort, to TRUST THE PROCESS, and I’m over here challenging it and pushing back against the changes I need to make.
Caught myself hard today, needed to give myself a quick kick in the rear (a sore one at that) and get my head back in the game.
I started this program for a reason. I’m not a health and fitness know it all, but I have access to a trainer that is. I’m part of a group of 30,000 coaches who are all supporting me through this journey, and I have brave challengers going ALL IN with me.
Kick the self doubt to the curve, punch 👊fear in the face, figure it out, make it work, this is totally doable!
Sometimes you’ve got to get real with yourself, push your limiting beliefs aside, lean in to the discomfort, and trust the process.
Self-care, something that I typically have neglected, especially from a mental aspect for several years up until recently.
It’s funny how we always like to think we are strong enough to push through EVERYTHING, but sometimes what’s also important and necessary is to slow down, take time to breathe, to really figure out what’s going on, and then take action.
Something I’ve always struggled with.
Therapy is helping a lot with my emotional and psychological standpoint of self-care, God is all in my spiritual self-care, and tonight is purely musculature!
My 🍑 is on FIRE from day 2. I can’t say I’ve ever worked my little glutes so intensely for an hour before, and the soreness would feel so...earned.
Anyone else like baths at almost scolding hot temperatures? 🤫😆 Soaking it all up tonight!
What are you wearing?? Mesh shine salutation pants @athleta are the winner 🎉💥! I have them in navy, black and red! Excellent for Boxing 🥊, cardio kickboxing, jumping, planks and then to yoga! They dry fast, do not fall down and look great! Red is my power color and I will be wearing them this week @themarindojo and @reddragonyoga!
4 rounds for time
Was short on time today since I was getting these awesome new clothes from @athleta but squeezed in this total body circuit in 15 minutes before teaching yoga.
1◻️ 6 Walking Pendulum Lunges per side
2◻️ 10 Bent Row
3◻️ 8 Push-Up + double tap
4◻️ 10 Double KB Swing