Maybe you've seen me around rocking with the mace. This tool is something special, the moment I picked one up I felt like a complete bad ass and I see that same reaction in the faces of many others that pick one up. Its definitely a tool that can help build a well rounded functional body if utilized correctly. If you're interested in working with one, I incorporate them in my bootcamp classes or hit me up for a one on one lesson.
Sunday 1045am @ CH
Monday 930am @ 17th
Thursday 930am @ 17th
Big day today! Cast came off and the news was good. Stability was positive and solid enough to keep it off and move to a walking boot. Yes, I get to start (slowly) putting weight on it. Gonna be a process I'm learning real quick. Even just ground touches for a couple hours has it aching pretty good. So, now the real work begins. In the meantime, that bath felt amazing! Haha #alwaysforward#theonlyeasydaywasyesterday#gettinbackinthefight#getafterit#fitresponder
Kettlebells rule. They’re an iconic and beneficial tool that help you strengthen your core while utilizing full range of motion in your body. They’re simple, effective, and brutal. This design is for you, you kettlebell fiends out there. 💀 Available in unisex t-shirts or women’s racerback tanks.
Those who workout together stay together! Here about my relationship with @thefitwellvet and the importance of an accountability partner. -
Episode 18 is all about motivation. The pros and cons of intrinsic vs extrinsic motivation and what is right for YOU!
Link currently in bio @ironcrewathletics 🎙
Tag a workout buddy! @maegan_nei@therealjeffreygordon
I don’t have a gymnastic bone in my body but as @jockowillink would say #GetAfterIt 💯
Leaving @crossfituv at the end of the month and picking up new CrossFit adventures at @crossfitironstone 🏋🏻♀️ blessed to have the opportunity to learn from a diverse group of coaches and athletes at CrossFit boxes anywhere I go ✅
The Wenatchee Skyhawk professional indoor arena football team is proud to announce the signing of defensive linemen, Kolt Thompson! Kolt is an explosive talent on the football and great family man off the field. He is a local Wenatchee valley guy that will for sure be a fan favorite. Congratulations Kolt ! Let's gooo Skyhawks! #professionalindoorfootball#getafterit#Skyhawks
Last final of the semester! Hardest I’ve ever worked over these last few months. Had an 8 am class every day and either lifted or rolled beforehand three days a week in addition to regular bjj class at night. My love for bjj brought me back to school because I wanted to know how to train more as I got older. I couldn’t have made a better choice in returning to school and for going to Precision and trying to challenge myself. Thanks to my awesome wife, @julielapis , for always being there for me and to Lizzie for listening to me read my notes aloud! Love ya! And to everyone that helped or looked after me, thanks!
0 202 hours ago
After 28 days of no days off and quite a few days of 4-6 hours of sleep, I finally got some days with proper sleep and am finally able to work out more structured again before leaving for Christmas holidays.
Don’t let stress be an excuse to keep you out of the gym -
It WILL de-stress you! 💪🤗👍
Go get some! 💪💪💪💪💪💪💪💪💪
2 172 hours ago
There are good days and bad days in everyone's life.
Sometimes I don't feel like training or doing whatever else.
Those are the days we show ourselves what we are made of!!!
I recently have read: "You will never always be motivated, so you must learn to be disciplinated"
Discipline for me has always been the hardest thing to achieve. I wasn't disciplined at all. Rules for me were awful and useless stuff.
Some month ago I started reading and listening about Jacko Willink and David Goggins, and I was beyond fascinated by their willpower and results.
But the excuses I used to tell me were "You"re not born that way! You can't follow the rules".
So one day I looked in my mirror and I said to myself: Babe I've got bad news for you, what you tell yourself are only excuses. Only fkn lies. So wake your ass up and go work to accomplish your goal.
My journey into discipline has just began, there is still much to be done. But I'm working my ass off to be better than yesterday, every day.
I just wanna thank @jockowillink and @davidgoggins who unknowingly helped me a lot.
6 162 hours ago
Today I am grateful. 1000 days ago I set foot into a treatment center and decided to take a good,
hard look at myself. I had lived the majority of my life in addiction. I was depressed, suicidal and I needed help. That was the day I decided to regain control of what was left of my life, and start the task of rebuilding. I chose to enter recovery.
A lot has happened since then. I cleaned up, got sober, moved cities and went back to school. Today I am 2/3 done a degree in Addiction Counselling. I have a great job, and for the first time in a long time, I love my life and feel like there is purpose to it.
Recovery hasn’t been easy, not at all. There are good days and there are bad days. It is constant work. My bad days are just that though, days. Tomorrow is another opportunity for a fresh start. I’ve learned some things over the years that have been pivotal in my success so far;
1) Make your bed every morning. It starts the day off right.
2) Practice gratitude daily.
3) Appreciate the little things. Life lives in the little things.
4) Do your best in whatever you do, knowing your best might differ from day to day.
5) Practice self-compassion and use affirmations.
6) Practice self-care. Get outside, eat healthy foods, exercise your mind and body. No matter what, take time everyday just for you.
7) Be kind, give back and help others. You never know what they may be going through.
8) Learn to accept things as they are. Learn to forgive and let go of resentments. This is for you, so you can move forward.
9) Trust your gut. If it feels good do it. If it doesn’t feel good, don’t do it.
10) Enjoy the moment, you only have it once.
And most importantly,
11) Speak up, ask for help. You are not alone.
I hope this post can bring awareness, and resonate with some. Addiction and mental health issues need to be talked about and addressed. lets #stopthestigma and start a conversation. My inbox is always open if someone needs to talk. #mentalhealthawareness#addiction#addictionrecovery#breakthesilence#sober#recovery#mentalhealth#mentalkilter#mentalkilterwarrior#choosemountains#sober#getafterit#liveyouradventure#enjoythemoment
If you’re not having your CF classes perform hypertrophy work regularly, you’re wrong 🤪
@bill.shiffler coming from a professional bodybuilding background understands how valuable this work is for CrossFitters (if you couldn’t tell from his extensive DB collection.)
#Repost@crossfitrenaissance with @make_repost
We do a good deal of hypertrophy (muscle building) work in our programming. It’s always been a staple, and especially so since bringing on @box_programming a few years ago. Adding muscle is almost everyone’s goal even if you don’t call it muscle building (maybe you call it toning or getting toned? Same thing)
Here is a great Lat builder. Really focus on that stretch at the bottom and pull more with the lat then the biceps.
The rest of the story. Woke up that morning feeling tight, grumpy. As the work began, i loosened up and the grump melted away. Ended up being a great session, clearly surprising myself. Not my heaviest, but certainly heavier than I’ve been used to this year.
My 2 cents - be that thing that you want to become. Allow it to fuse itself in to your daily pursuits. What am i saying? If you want to be good at figure skating, tell yourself “I’m a figure skater and pursue it”. If you want to be a great friend, tell yourself you are the best friend and reach out. Be that best friend. Wanting is not enough.
0 222 hours ago
Apparently one workout wasn’t enough and I needed to do cardio core too. I’m dead. #21dayfix day 11 💪🏼💪🏼
I hear this sentence a lot and although simplistic it’s wildly accurate. Running a startup is one of the hardest things in the world to do; hustle mode 24/7, you make daily detrimental decisions, no handbook or schooling can prepare you for it, odds are highly against you, risk is an understatement, you are buckled in for an emotional roller coaster, strategy is essential, money burns fast and the list goes on. .
But if it was easy everyone would do it. If you can de-risk the opportunity, minimize the downside and maximize the upside, every middle class family in America would most likely take the leap. But this is where it separates the men from the boys. The amount of craziness, intelligence, perseverance and ambition it takes for an entrepreneur to execute their vision successfully is admirable. There is a GOOD reasons MOST people will never get into the startup world and that’s 100% understandable. Leave the profits for the founders! I guess all I’m saying is good luck to the startup founder homies out there trying to make it... I see you 👀 #founders#startups#whackjobs
#transformationtuesday It has been a hot minute since I have done one of these 🙈
But reflecting back this morning on the progress I have made & how far I have come on my fitness journey. It has been a WILD ride full of tough days where I had no motivation but showed up anyways, constant grind & consistent work 🙌🏻⠀
I always tell my @1stphorm transformation group to take pictures because you do not always see victory in the scale 👏 Proof of that ⤵️⠀
1st picture: Aug 2016 - 128 lbs (only cardio & very little weights)⠀
2nd picture: July 2018 - 120 lbs (BOTH weighting lifting with some cardio & diet was mediocre) ⠀
3rd: TODAY - 120 lbs (mainly 🏋️♀️ w/ some added cardio & living a healthy lifestyle eating nutritious foods that fuel my body with a little bit of pleasure thrown in) ⠀
If you aren’t where you want to be, change your mindset. ⠀
Instead of saying “When I fail, I’m done” to ➡️ “No failure or set back will detour me from reaching my goal”⠀
Instead of “I’m quitting if I don’t get 1st place or if I don’t reach that goal” to ➡️ You will n e v e r see me quit ⠀
Your thoughts 💭 become your reality so shift the way you think. It could be the one thing that LEVELS YOU UP and sets you apart 💪🏻 ⠀
Leggings & sports bra from lululemon⠀
Tagged outfit & shoes for you guys ☺️⠀
• why you should workout ... •⠀
🔖 bookmark this for encouragement when you don’t feel like exercising 🔖 ⠀
🔅 NOT for a “nicer” body ⠀
🔅 NOT to make yourself “more attractive” ⠀
🔅 NOT for anyone else....⠀
🔅 for your mental health⠀
🔅 for your longevity and physical health ⠀
🔅 because it makes you feel good!
🔅 because you were BLESSED w a body that can move!!!
working out for solely physical reasons is not sustainable.... at least not for me.⠀
i don’t care enough about what i look like in order to go everyday for my appearance.❌⠀
i go everyday bc i am blessed to be able to move my body and to be able to challenge it and see it evolve. ⠀
because it feels GOOD- emotionally, mentally, and physically to sweat 💦 and engage in cathartic exercise.⠀