Lateral sled walk to get stronger laterally (naturally). Working on being more powerful with a Lateral push and catch and a side shuffle (or any Lateral movement like a crossover run). Excuse my awkward arm swing. Thank you @michaeldrachtraining
DAY 4: #yogaqweens 👑 ●○•°Standing Tree Pose °•○● 《《 TOPIC : self progression 》》 The only way self progression can exist for me is through self-love. Through inquiry. Which include acceptance and being tapped into the now. Self progression for me also includes letting go.. of the need to control, of social identies or beliefs, of condionting. Of eveything that does NONE well. Instead providing opportunities for the nature of life to flow through me rather than asserting or projecting.. Even this statement is an idea. What i'm discribing is a surrender to the nature of things. This can be difficult and Dangerous (due to contant disruptive stimuli). I benefit most from finding a "safe space". A safe space is a space within you and/or around you that is conducive to your wellness. Sometimes I have to create that space myself, a sort of energy management. Sometimes synchronicity provides me with such blessings. Self progression is contant. Will be till this self is no more. When this vessel expires there is hope that it will contribute to the momentum of cosmic and universal progression. Because We are indeed all connected.
Stay connected Qweens♡
#yogaqweens 👑 #yogaallday#treepose#onelegpose#stopdropandyoga#yogaeverydamnday#yogalife#igyoga#curvyyoga#selflove#cannabis#cannabisadvocate#selfprogression#universalprogression#womenandwellness#balance#slay#faith#believe#yoga#love#grace#strongwomen#balance#connection
Friday Introductions 🌸
I'm Tracie. I always struggle with these things a little bit- like where to begin. Who am I? Am I what I do- well not fully? Is there more to me that my work on this planet? Well of course yes! But let's start there: I'm an artist, a writer, I love public speaking but haven't been on a platform in ages, that needs to change soon! I'm a Momma of 7, ranging from 25 to my youngest Mattie who died in 2014 just before his 4th birthday......making me well acquainted with the journey of grief and healing. I write about my journey on my blog (link in profile) oh and 4 of my children entered our family through adoption so if you want to talk adoption, I'm your girl!
🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸I've been married for 27 years to musician @louxjohn, and my marriage is one of my deepest treasures in this life because we've fought hard and loved fiercely for what we have. 🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸
Almost 4 years ago I had a health scare that woke me up and caused me to make a massive transformation in my life and for my family as well. That journey catapulted me into my work as a wellness coach. 🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸
My artist endeavors at the moment have revolved around creating sacred space in our home. I'm passionate about designing space with that emits an intended feeling. 🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸
My most recent grand adventure has been launching a wellness program for women called "Just Breathe". It's a healing space for women who want to discover wholeness and gain strength (body, mind and spirit), discover the beauty of who they are, and the value of loving and caring for themselves in meaningful, intentional ways. You can read more about that in the link in my profile.
I'm reading Playing Big by @tarasophiamohr and letting myself really believe in my dreams again, learning to pay less attention to my inner critic and listen to the beautiful voice of my inner mentor. What if!! What if I finished my book(s), planned that workshop, hosted the women's retreat, and made myself available as a speaker for events? What if!?
There are days where the dance studio is only reason I am able to leave bed. I have depressive periods where I didn't eat, or work, or shower, or care about my friends - nothing but lay in bed and try to feel something. Dance keeps me out of that place. regardless of what your struggle is, find something that makes you hurt even just a little bit less. Your life might depend on it. #poledancer#pole#strongwomen#dancer#curlyhair#minneapolis#art#muscle
Quick shoutout to my amazing Daughter. She may have her days that make me pull my hair out but she is incredible. She is so gentle with the kiddos that I watch and loves them so much. 💕 you rock Sugar-B I love you. #strongdaughters#stronggirls#strongwomen
Wrapped up in my dressing gown with a yummy dinner and a glass of vino 🍷Booming week of work and happy clients which makes me smile. Now it's time to sit down and chill with me doggy and watch a movie. Fun packed weekend including going to the food Fest and stuffing my face & climbing snowdon for the first time on Sunday 🏃
Happy (Freedom) Friday ya'll!!! .
So I want to take the time to thank each and every one of you for the loving words and the positive vibes you all send my way. I try to get around to all the messages you guys send me but as you know, life gets in the way. Please don't take offense to me not answering back, I'm just so busy currently and when my family is around, I try to keep the phone use at a minimum so I can maximum my time with them. .
If you are in the military or going in the service, you realize that the time you spend with your loved ones is something to be (more) cherished because visits with them are far and few between now. Also, time with your spouse is of utmost importance especially if you all are mil to mil. Even though we now live together under the same roof, it still doesn't mean I get to spend a lot of quality time with him. That's so important for a healthy relationship. So before he goes off to another country for months, I am spending time talking with him and making memories besides burying my face in my phone 24/7. .
With that all being said, I am working on a creating a product for you all to help answer any military questions and provide workouts/prep work for entering the military or for certain jobs. I want to help each and every one of you! You all are awesome and I wish I had the time to send lengthy replies and personalized workouts to you all but I don't. So hopefully I can get you a product that will help you while it helps me spend more quality time with my loved ones 😊
⏹⬜👊 5-2-X SQUATS!!! 👊⬜⏹
Slow tempo + box infront of my knees to really help me sit back and use my hammies and glutes more 💪💪💪
Can't wait to watch Coach @eazypeezly lift at #IPFWorlds tomorrow!!! 10am start!!! 💥💥💥
Hope everyone's having a STRONG AND POWERFUL DAY!!! 💪💪💪💥💥💥💜💜💜 #STRONGgirltakeover @stronggirltakeover #VeganStrongGirl#TeamEazyPeezly @eazypeezly
I feel like I woke up this morning & out of no where, my abs were covered in a new layer of fluff. I'm surprised bc I've followed the plan but not particularly bothered. I prepared myself for the inevitable post show body changes. To clarify: some people stay shredded post show, when I say inevitable, I mean inevitable for me. I had no desire to stay so lean. For multiple reasons: I wanted freedom/balance back ~~ I needed food/the gym to be reintroduced as things that I GOT to do, not HAD to do. I was no longer willing to let them control my every move & thought ~~ Also, tbh I really don't love looking muscley... I love beasting in the gym, the muscles are just a byproduct. -
So, I was prepared for my body to change but I wasn't prepared for the mental struggles. I'm a very rigid/structured person & get anxiety when I don't have a plan. Not only do I need a plan but I need 20 steps ahead planned so that I can devise alternate plans. 🤦🏻♀️ My mind is always going, always working, always planning, it's exhausting. -
My biggest post show goals was to relax. To relinquish some control. To stop stressing "the plan". To allow for more in the moment, moments. To walk the dog rather than hit the treadmill. To dine out with friends & ENJOY MYSELF rather than eat in the car, then watch the clock so I didn't miss my next meal time. -
I expected these goals to be SO much easier but now I'm finding myself stressing about if I'm doing what feels "right in the moment" or simply being lazy. Did I skip the gym because I was sore, short on time and wanted to watch Fargo with my husband before bed? Or did I skip because I'm finding it easy to make excuses? I'm not used to having down time but I feel like I need to learn how to enjoy down time. I need to learn how to be still. Be present. Be in the moment. I need to learn how to improvise because life doesn't always go according to plan. -
These are my current goals, the things that I'm focusing on. Having abs is cool but having a healthy mindset is my main priority coming out of prep. -
Many of you don't know that my fitness career started when my 15 year cousin was killed in a car accident. -
(Finish below ⤵️)
First time back at the gym since I've come back from holiday. 30 min HIIT sesh on the treadmill then a good weight sesh. I didn't focus on one area really and just did a bit of everything - glutes, quads, biceps, triceps, deltoids and lats. Then I got Shaun T on my phone to do 360 abs WITH WEIGHTS! Great workout and after a curry at lunch (it was a networking event with work so I technically got forced into eating it) it was just what I needed. Nothing too heavy for dinner - 2 fruit portions and a @fulfil_nutrition peanut and caramel bar.... all that's left for me to say is HAPPY FRICKIN WEEKEND 🙌🏻🙌🏻 #fridayworkout#flexfriday#gymlife#fitlife#weightsesh#hiit#cardio#fitnessmotivation#fitlife#bbg#sw#sweatinhell#strongwomen#weighttraining#weekend
For those who didn't hear, I'm the newest coach over @toughgirlbootcamp @legacylosangeles. I am so grateful to be able to work with these amazing ladies at this awesome place. There's a reason I love working with women in nearly everything I take on in my life. It's incredibly inspiring watching them try so hard, take on challenges, strive for their fitness goals, and take steps towards better health. Strong women inspire me so much that I seriously want to cry as I make them cry on the floor doing workouts. It's a win win situation. 💪🏼😂 "remember I love you." (Swipe right for some group pics from this week ➡️).
Thanks for sticking with me this past week as I covered our awesome Dawn! She'll be back Monday, and I start my regular Tuesday and Thursday classes at 9am on July 6th! Come workout with us and cry with me! 😉😈🤗💪🏼