Took a couple of days off from working out because me feet have been COMPLAINING loudly lately.
Both heels have been hurting, my Achilles is acting up (the one I injured) and a tendon running along my inside ankle on my other foot decided it was missing the fun and joined in.
After doing some messaging back and forth with my awesome physical therapist I decided to lay low on the jumping cardio for awhile. I am going to work on getting the strength back in my Achilles and hopefully solve the other issues too with the "get back to running" program she gave me.
Looks like it is time to get back to pumping some iron with Sagi. I am not going to sulk this time and refuse to workout because I can't do my jumping cardio. I am going to turn to my weights which I love almost as equally as my jumping cardio. Both types of workouts exhaust me in completely different ways and exhaustion at the end of a workout is what I love. (Yes, I know, weird, right?). Lesson in this story......Listen to your body and adjust when you need to.
I'm not usually much of a coffee drinker, but when I do need a pick-me-up in the morning, this combo is my go to 👌🏼
As I am currently dairy free, I always use almond milk at the moment whether it be for coffee, oats or smoothies!
The key ingredient for me is the coconut sugar! It's low glycemic so it's a slower release of energy than some other sugars so I find I don't get the up and down effect that I usually do with sugary coffee! It also gives it a delicious toffee-like taste!!
⭐️Ok friends, here’s a little PSA for you 💚💪🏼💚 YOU KNOW YOUR BODY BETTER THAN ANYONE. If you think something is wrong, challenge it‼️ Each time I think something is wrong, it typically is. I know how my body should feel and specifically how the mediport in my body should feel.
Long story short of our weekend: after 2 emergency room visits, a short hospital stay, and a semi-emergency surgery, I finally have a new port 🙌🏼 The surgeon continued to tell me that although it might be flipping I was having an “exaggerated response.” Well, when he talked to Brian, the port catheter was completely twisting itself, the port was flipped upside down, and fluid was collecting around it. I continued to tell them something was wrong and if it wasn’t for my persistence and Brian Anderson’s advocacy that I needed surgery to get it out, who knows what would have happened. But I can tell you that port needed to come out and I’m so glad it’s over. LISTEN TO YOUR BODY 🙏🏼🙏🏼🙏🏼 Be your own advocate AND challenge your medical team if something feels off. Sometimes you do know what is best for YOUR BODY 💕 PS- you might think it is weird that I’m smiling that I need to have another surgery in this picture. But we were fighting for that surgery and and won 🙌🏼 ❗️This is what Lyme Disease looks like 🤦🏻♀️❗️#unfiltered
Remember to always listen to your body even if you go by the motto "put some dirt on it" because your body is a complex machine that needs to repair its self. I have been sick for a couple days and haven't been eating 6 meals a day (per usual) but I am recovered better than before now and ready to destroy a chest/back/calves session tomorow.💯🙏🏼Remeber to ALWAYS STRETCH and NEVER take your training sessions for granted l🙏🏼🙏🏼. #irontherapysession#bodybuilding#oxygen#listentoyourbody#gymshark#nike#beatssolo3
HIIT session with @everyday.athlete.pt this morning was great- we focused on movement patterns and getting my mind and body working together. Very happy with where my fitness is at at the moment. We’re killing it! I hope everyone is hitting their goals this week. Also- #quadsfordays 😂🙌🏽💪🏽
In this hustle bustle world of ours, it's hard to take a second and just listen to your body. I have big goals and a business I want to rock as bad as the next #momboss , but I'm also fighting mono which makes you SO tired. Like pregnant tired. Like can't even function tired. So today, I was trying to work, but my brain wasn't with me. So I took a nap. I'm just grateful for a work opportunity that allows me the freedom to grow it how I want, the way that it works for me. Slow and steady?! Totally works!
This is a hard one for me to post. The top left was the heaviest I've ever been in my life (very shitty lighting but the only pic I had of myself) but surprisingly I looked better here than when I was 10 pounds less but had never lifted a weight. Top right is where I started my prep for my first competition 23 weeks out. Bottom left was me last summer when I prepped for a photo shoot. I thought I looked awesome then!!! Bottom right is a few years ago. I have been up and down in weight my whole life. I've been sickly skinny, for my body: fat. The middle is me about 3 weeks out from comp. I can't believe all muscle I put on without a coach. (In a year from my photo shoot. Had a coach before that) I gained so much weight but when it peeled away I had a great physique underneath. Goes to show you how much the body needs extra fuel. Listen and love your body!! 💗💗
My main focus’ going into Thanksgiving:
1. Spend much need quality time with my family and cousins. I can not wait to see how my little cousin’s personalities have evolved
2. Be obsessively grateful for a meal with so many delicious homemade foods.
3. Practice what I preached in my most recent YouTube full of my holiday tips! 🙏🏼✨🍽🦃 __________
Tomorrow we head out of town (I love traveling) and I just got finished packing my snacks for the ride. Beef jerky, mixed nuts, @questnutrition bars, and a couple of meals made up for the ride!! _________
I’d love to know where you all are heading for the holidays below ⬇️⬇️⬇️ idk why but I get so much joy out of knowing where you all are around the US! XX
You're looking at the girl who gets excited about the simple fact that my nails aren't bit off to the point of being completely embarrassed at the nail salon. 😝There's actually something to file!! And I can hardly wait for my appointment tomorrow!! 👉🏼👉🏼Getting a mani and pedi is like sheer self-care bliss for me. And I don't do it nearly enough. Just like I don't slow down physically nearly enough. Being fit from the inside out means listening to your body and giving it what it needs. Nutritionally, spiritually, emotionally and physically. Not so easy, huh? ☝🏼Which one are you working on?
I'm working on the emotional and spiritual, but today I also needed to work on slowing down physically. Feels good to treat your body right. #loveyourselffirst
Today I decided it was the day to test my fitness since giving birth.
After being on bedrest and then restrictions for the remainder of a complicated pregnancy, my fitness levels have dropped considerably!
I’m usually quite an active person and spent a lot of time prior to becoming pregnant at the gym and doing yoga etc.
Today I decided to climb the local mountain.
I got halfway up the mountain and my legs started to shake!
I pushed myself a bit further and my head started spinning like I was going to pass out.
I sat down for a bit and decided that I wouldn’t push it any further, gathered myself and walked back down.
Instead of reaching the top I sat under this tree and stared at this stunning view and the beautiful blues of the bay 😍
I realised that you really do need to ease back into activities after birth and my body didn’t bounce back as quickly this time.
I guess, for now, I’ll continue to do my daily walks and my yoga until my body tells me I’m ready to take on the mountain I have climbed so many times before.
Listen to your body not your head 😘
Mountain.......I will return! 🏃🏻♀️ #fitnesspostpartum#listentoyourbody#dontpushyourself#allingoodtime#beautifulblues#newborn#mytribemyvibe#mumblogger#parentingstyle#keepitreal 💯
• recette quinoa kale & champignon •
2 tasse de quinoa cuit
2 branches de kale
1/2 barquette de champignons
topping optionnel: amandes effilées
Faire sauter les échalotes coupées en rondelles, ajouter les champignons en rondelles et le kale coupé grossièrement. Ajouter le quinoa et le topping 😊
Listen to your body when it whispers so you don’t have to hear it scream. 🌻
My right trap has been balled up in a ginormous knot for the past two weeks and it’s messing with my form so bad! Not to mention it hurts like a 😶
I was really confused when it started bothering me after leg day a few weeks ago 🤔 but when I did legs this morning I realized I’ve developed a habit of throwing my head back on my last couple of reps to try and help me get the weight up (which obviously doesn’t help me do anything but develop a huge, painful knot in my neck 🙄) .
So instead of lifting heavy today like my ego wanted to 👀 I kept the weight moderately light, did 4x8 and focused on keeping my spine completely neutral throughout my entire squat. .
Slowing down and taking the time to recenter / get back to basics is so important whether it’s at the gym, within your diet or in regards to your mental health. If your body is trying to tell you something, take the time to listen because it’ll save you so much more in the long run. Strive to hear even the faintest whispers ✨
DM for coaching inquiries 📩❗️
Been focusing a lot lately on my internal health and how my body feels. If you’ve been following along lately on my IG story, a lot of my focus has shifted onto what I am putting into my body, what it’s nutritional value actually is, and how it’s making me feel. I guess you could say it’s becoming more ‘holistic’? For the past 2 and a bit years I’ve been very aware of my nutrition in terms of my macros, which has definitely aided my physique and ability to lose body fat and gain muscle. But while through this process I always aimed to keep my daily macros as ‘healthy’ as possible, I know that my diet was definitely lacking on certain micro aspects - where I just wasn’t paying as much attention to things beyond making sure I hit my protein, carb and fat requirements each day.
Don’t get me wrong, I wasn’t out there ‘dirty bulking’ or living to #iifym principles where my diet was made up of donuts and icecream so long as it ‘fit’ - I was definitely better than that with what went into my mouth. But there wasn’t a lot of variety. Not much green beyond broccoli; my carbs were largely brown rice and ‘healthy’ pastas, and the same staples of whey protein, eggs, chicken ect…you get the picture.
But lately, my focus has become on food and what it actually does for our bodies. Learning about whether your body is acidic or alkaline, finding ways to detox my system, learning about different things like the benefits of ginger and apple cider vinegar (both of which are in this amazeballs green smoothie), and learning to listen to my digestive system and how food affects my body.
Loving the process of it all, and learning more everyday. The beauty of ‘health’ to me, is that we can always learn something new. So that’s what I’m doing now. Growing, learning, nourishing. Inside & Out. #eattherainbow#greensmoothie#listentoyourbody
Chicago.. you felt so warmly familiar to me 💕🛫
I have a bit of a sneaky grin on my face thinking about how blessed I am to have an online business which allows me to work from anywhere in the world as long as I have access to the internet. .
To think that whilst I’m travelling around the USA 🇺🇸 my incredible tribe at The Healthy Freedom Movement continues to grow and expand. It overwhelms me beyond belief that not only have I been able to create magic for myself but for others and their families. 🌈
What if I told you there was a much better way to live your life, to spend your days, your mornings, your years.🍳☕️
Would you be willing to try something new? To step out of your comfort zone and take hold of the possibility of so much more freedom and choices.🙌🏼
My team and I are creating a huge ripple effect globally and we would love you to join us. You are provided with all the training and resources you need, mentoring and support, guidance and even friendships with like minded people! What’s not to love!? 🤷🏼♀️
If you’re not happy today, 😩wondering if you are destined for more... ask yourself what if?! .
I am so thrilled to share I need a handful more people for the rest of the year to coach and mentor ready for a huge 2018. .
PM and I’ll send you some more info to check out. 🙋🏼♀️👏🏻🙏🏼
I went to the gym earlier today. The first real activity in almost 3 weeks.
I had a lot of energy but I know that my body isn't strong enough these days to push it too hard so I tried to take it easy.
Being sick with one thing after another has been boring and to be active again felt amazing💜💃🏼
I’ve been working on mindful eating in the last few months, considering how much I need to eat and how often and the foods I choose to eat. I’ve learned a lot about myself! 🧐 I feel more hungry some days and less on others 🤔 Sometimes I feel more satisfied not having dessert ❎🍪, other times I feel more satisfied when I do have dessert ✅🍪, still other times, all I want is a cup of tea ☕️ Most of all, I’ve learned that I feel my best when I listen to my body (who would’ve thunk it?? 🤓) and there’s a freedom in not feeling guilty about those treats and desserts, and not feeling deprived when not having them 👍🏼 Do you want to free yourself from feelings of guilt around food and food choices 🤔 Do you want to learn to listen to your body 🤔 Consider checking into the practice of mindful eating. See a Dietitian who specializes in mindful eating, or search the internet for resources - there’s lots out there! #mindfuleating#selflearning#continuouslearning#selfimprovement#listentoyourbody#noguilteating#dietitianapproved#trustyourbody
HEALTH HACK// It’s cold and flu season and we have been passing a little somethin’ somethin’ around the house for nearly 2 weeks! There are 6 of us, so it takes those viruses some time to get to everyone! Arming yourself with some hefty immune boosters like Vitamin C, D and Zinc are a must, especially during the winter months. 👍 If you do happen to get sick, then listen to your body and take a sick day” or two to allow your bod to heal. We tend to fight through sickness and in doing so, we end up with viruses that drag on FOREVER! Taking some time to allow your body to rest, hydrate and heal is the best way to honor yourself and to overcome illness more quickly. 😷
Peace Babes ❤✌ Idk bout y'all, but this Scorpio new moon had me on my ass 4 the last few days. I been so emotional lately. I needed the R & R this moon forced me 2 commit 2 in order 2 heal deeper. I still feel zapped doe... Over the last few days, I've had a few emotioal breakdowns. The smallest things inspire the most tears. 4 example, I watched @georgemofficial Showtime documentary, Freedom & pretty much cried from beginning 2 end. My tears cleansed my soul n now I feel better. Reading the blog n learn all about it (link in bio)❤ The Universe is testin tf outta me these days. By now, we all kno 2 allow the emotions 2 rolling off like water, release what doesn't serve & attract what does. We haven't talked about what 2 do when u get stuck.
As an emotional Gemini, I hardly trust people 2 begin with. If u earn some trust from me & betray my trust, it cuts me deep. If we're not that close, I'm not sayin shit. I'll just disappear leaving u feelin like u got over in me. If we close, Imma let u have it! I'm far more sensitive than the average human.
Guys, we r all involved in ThE most intense war of psychological warfare. Females, we r being targeted. If we r focused on pain & negativity, we can't serve our life mission. I do not accept any part of this reality! Return 2 sender.
Instead of succumbing 2 a reality I don't agree with, I choose 2 meditate on covering myself w/pure unconditional & illuminating light. The more I focus on loving myself, the more love my whole tribe receives, in 1 way or another. That's all I'm responsible 4 and that's ok w/me❤. I release the thought that I am responsible 4 other people's happiness. I appreciate my lessons & teachers. I attract fair relationships w/every1 I interact w/from this moment fwd. Mote it be. And so it is #Ashe 💨💨💨 #ElectricLady#TwerkNTone#TeamAlchemy#LuvNLite#HealChallenge#universe#yoga#5d#source#consciousness#vegan#starseed#knowledgeofself#selflove#twinflames#crystals#528hz#lawofattraction#kundalini#manifest#vortex#lovefrequency#energy#newbeginnings#listentoyourbody#listentoyourheart#payattention#wednesday#vibes
I'm not feeling so smiley atm ☹️ I've been rudely hit with your classic November cold, which whilst obviously lowkey, has still made me feel like I wanna crawl into bed and incubate for a week 🙈 The eating disorder has other ideas. The eating disorder wants me to work out, eat clean, get things done, expend energy and ACHIEVE 👏 The eating disorder thinks that unless I do these things, I'm not worthy of eating at all, of being confident and comfortable in my own skin, of having friends or family or nice things 🙅♀️ Telling someone with an eating disorder to stop and rest is a little like telling a river to change its course...it ain't gonna happen overnight 🤦♀️
Here's a reminder from me to anyone else struggling with stillness and rest: it's OK to stop ❤️ I promise, the world won't fall apart. You won't be a failure or weak or any other bad thing. You'll simply be taking care of yourself 🤗 Which, ironically, makes you better able to achieve what you want to achieve in the long run 🤷♀️
How do you take care of yourself when you're sick? 🤒🤕 What's your fave film/TV show/book to dive into on a rest day? Lmk in the comments 👇
gettin' toasty 😏
actually though, it almost hit 60 here today! perfect day for a trail ride (see my story) fueled by strawberry nutella toast! and a piece of classic butter and jam... @croftersorganic pomegranate to be exact 😍
I saw this yesterday and it really resonated deep inside of me, a bit more then I realized.... My biggest current goal is to listen to myself and listen to what the universe is telling me. After silencing that for most of my life it feels good to finally listen and follow MY path. New changes all around ❤️🙌🏼#StayInspired
A digestive support tea for a client with chronic digestive upset. The beauty and synergy of the plants always blows me away.
Calendula (Calendula officinalis)
Plantain (Plantago major)
Peppermint (Mentha piperita)
Linden (Tilia cordata)
Burdock (Arctium lappa)
Dandelion (Taraxacum radix)
Ginger (Zingiber officinalis)
Give yourself the gift of healing your body with plants. See a clinical herbalist (like me!) for support and nourishment.
Through our eyes, the universe is perceiving itself. Through our ears, the universe is listening to its harmonies. We are the witnesses through which the universe becomes conscious of its glory, of its magnificence. - #alanwatts
"I could just eat you up," Rõõt said to the world. "That´s how much I love you." And she was totally aware of the irony that she hadn´t meant.
Take only as much as you need for your growth. And then give back. Every taking has it's price. And if you will not pay, then your children will. If you only take what's needed, then you have no debts. It is already being payed. By your gratitude and creativity. By transformation at its best.
Nok en #bodypump time holdt💪🏼 etter to dårlige dager med lite energi og ingen trening før i kveld, erfarte jeg nok en gang hvor godt og viktig det er å holde meg i aktivitet og trene. Man skal lytte til kroppen når den er sliten, MEN det kan også hende at du faktisk må gjøre det du av erfaring vet at kroppen din liker og trives med. Trening feks skal ikke kjennes godt ut, men det betyr ikke at det er bra for den. Det handler om å lytte til de riktige signaler og utfordre de andre. Er du sliten, kan det faktisk hende at trening er det kroppen trenger og ikke hvile. Lær kroppen å kjenne❤️😉 nok en god grunn til å feks kontakte en webcoach slik at du lærer å bli kjent med den med proff hjelp som trygger deg og din vei💪🏼😄 @teamlalifestyle er grunnen til at jeg virkelig har lært kroppen min å kjenne ❤️ #fitpregnancy#treningsglede#trening#workout#gravid#fitmom#stayfit#listentoyourbody#lytttilkroppen#brafordeg#aktivhverdag#instruktør#keepitup#stayactive#lalifestyle#teamlalifestyle#ad
This one pan breakfast hash though! 🥕🍳🌱I diced carrots and onions and sautéed them up in grass fed @fourthandheart ghee, then added mushrooms, greens obv., and finished with a 6 minute pastured egg. Let's be real though, I ate 2 eggs. The pic looked better with one. 🤷♀️ If we're talking balanced macros, this dish is it. Fat from the ghee, protein/fat from the eggs, and carbs from the veggies. I don't like to eat too many carbs in the morning unless it's before a workout because that's when our insulin response is highest. If we eat a carb heavy breakfast our insulin spikes and clears the sugar from the blood which leads to a crash. When the body senses low blood sugar you start craving more food even though your body might not need more fuel. It's a senseless cycle. I'm in no way telling you not to eat carbs, but try eating less carbs in the morning, listen to your body, and see what happens. 💫