🌟EXCITING NEWS🌟 We are now offering MELT Method classes EVERY Monday at 5:00 with the amazing, Julie Conlin! To register, you must have attended one of our MELT workshops to ensure you understand the basics and can get the most out of your class, while being safe of course. If you haven't attended a workshop, don't worry, we will have more coming up in 2019!
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This is something I feel very strongly about. When I recorded the video I was mainly thinking about women, because that's the demographic I see falling into this pattern. But men can definitely fall victim to it as well. I know I've had my moments..
To me, fitness is about building yourself up, realizing your potential. When a part of your journey is weight loss and you have a significant amount to lose, it's easy to get caught up in the "smaller is better" mentaility.
The fact is, how you get down to your goal weight is much more important than the number itself. There's an internal growth that happens through the process, so yes your body mass is reducing, but the focus should be on the growth achieved through overcoming obstacles and limiting beliefs, doing things you once thought were impossible.
You have to look past the number and see the person you want to be at that weight. If all you do is a bunch of cardio and starve yourself, you're going to be small, weak, and incapable at that weight.
You'll just be a smaller, weaker version of who you are now.
Here's how you add value to your weight loss journey:
Find people that do things that inspire you. Dream big, find things outside of your weight to work towards, reverse engineer the process, set goals, then crush them.
It has to be about more than just reaching a number, that's a hollow goal.
Just think about it; what happens after you reach that special number, what's next? Another 5lbs?
C'mon, you're better than that.
A great question to ask yourself is; who do I want to be, what do I want to be capable of as the version of me at that goal weight? This is a great place to start.
According to evolutionary biologist Marc Bekoff in his book Wild Justice, the unpredictable nature of roughhousing actually rewires a child’s brain by increasing the connections between neurons in the cerebral cortex, which in turn contributes to behavioral flexibility. Learning how to cope with sudden changes while roughhousing trains your kiddos to cope with unexpected bumps in the road when they’re out in the real world.
Additionally, roughhousing helps develop your children’s grit and stick-to-itiveness. You shouldn’t just let your kids “win” every time when you roughhouse with them. Whether they’re trying to escape from your hold or run past you in the hallway, make them work for it. Playtime is a fun and safe place to teach your kids that failure is often just a temporary state and that victory goes to the person who keeps at it and learns from his mistakes.
Day 12 of self care November brought relaxation and happiness to a somewhat dreary day in Michigan. These days make us feel like hunkering down and not moving, but sometimes movement that heats the body as well as relaxes it can be just what we need. Who else fit in time for yoga and breath work? If you haven’t yet, we suggest you give it a try. Yoga is such a good exercise not only for the body but for the soul. You can amp it up or down depending on what your body wants. That is the true beauty of the practice. Share your photos and connect! It’s never too late to join! We are only half way through the month☺️ You’ve got this!
NATEFIT client Chris showing off his kettlebell skills
Chris came to me with major back issues caused by tight hip flexors and a weak core. Kettlebells were a perfect way to strengthen his core while giving home the workout he wanted
Are you looking to learn new skills to spice up your workouts? Head to natefit.ca/services and let’s get you started
Hi all. When it comes to your nutrition this is a big topic and I can only tell you that the better you connect with your body on what your fuelling it up with determents how much energy and alertness that you have through a day and a workout. Here is some snap shots of my weekly meals hope some of these inspire you enjoy.
Many people go through life stuck because they spend their lives taking care of other people’s priorities.
They say YES to everyone else. They spend entire days, weeks, & years taking care of what matters for other people, & leave nothing left in the tank for themselves.
Instead of seeing fatigue, aches & pains, weight gain, & desire to “numb out” when they get home as a 🚨 fire alarm 🚨 signaling a need to do something different, they double down & TRY HARDER.
You can’t pour from an empty cup.
MASTER what MATTERS & feel your energy shift. You live confident, happy, & free because you say YES to yourself AND others.
You finally understand that you are the best service to others when you are whole & healthy yourself.
Like I share in my stories today, I’m my best when I get uninterrupted quality time with my love each week, even if we’re each reading our own books 📖
Now, name one thing in the comments below that MATTERS to you & tag someone who needs this.
M O N D A Y M A N T R A
I am whole and complete...
I love myself so deeply
I do not need anyone else to complete me
Any love that comes from external sources is just icing on the cake
Happy Monday Y’all! Treat yourself with the same love and respect you treat others.
Xo, Natalie Mae
Virabhadrasana III or Warrior 3
CLOSED CHAIN HIP CARS W/ ASSISTANCE
This is a follow up to my previous post on the hip CARs. The option posted is very challenging and I was supposed to post a second video that showed an easier variation but I screwed up and posted the same video twice.
I really like the bench and valslide combo as a lateralization for single leg deadlifts. This setup also works well for the CARs options. You can add a fixed point for an additional balance assist. (Check out @refinedandstrong Recent post for a great setup option)
Favorite this post, because @achievefitnessboston dropped the goods here!
HOW TO MODIFY SQUATS AND DEADLIFTS IF YOU HAVE PAIN!
What’s up, Achievers?! @jasonlpak here with @tony.comella - a super smart PT who we’ve come to know on the ‘Gram. Anyway, Tony had posted this awesome graph on squats and deadlifts (swipe to see the graph) and how you can train around pain within those patterns.
For example, if you’re experiencing knee pain while squatting - you don’t necessarily have to stop squatting, you could just shift your weight back to be in a more hip dominant posture and stance. That would immediately take a lot of the stress off of your knees while still training your squat pattern. The above images are all fantastic variations of a squat, and no one variation is better than the other - it’s only about finding the right variation for YOU!
On the flip side, a more hip dominant deadlift position like a Romanian Deadlift might bother your back a bit. If that’s the case, just travel a little bit further up the continuum and try out how a Conventional Deadlift, Trap Bar Deadlift, or Sumo Deadlift feels. These variations, in order, have a more upright position which would help distribute some of that stress to your legs and off of the lower back.
Now obviously everyone looks different with these exercises based on their levers and style, but the key takeaway remains the same. If something happens to bother you - don’t sweat it and also don’t feel like you have to train through it! Experiment and find an alternative that works for you. If none of these variations work, then you could test out single leg variations (lunging, split squatting, single leg deadlifting, etc.) that would reduce the load but still give you a ton of stimulus to adapt. It would also be wise to get checked out by a skilled PT and get some coaching from a fitness coach to optimize the process.
We hope this post helped you out! Share with a friend who would appreciate this! And if you want to learn more about modifications to exercises, check out the link in my bio for how we can help!