Do it anyways. 👊🏼
Some days, it’s hard to get my workout in.
Sometimes, I have family commitments... like school performances and doctor’s appointments. 👨👩👦👦
Sometimes, things happen that are beyond my control... like last week’s snowstorm that shuttered the yoga studio. ❄️
Sometimes, I need rest... and I’ve learned to always listen to my body. 😌
And sometimes, I get in my own way. 😬
Last I checked, I was still human (unlike my zen friend to my right) - and that means I feel the friction when it comes to getting my daily dose of exercise-induced endorphins. 🐸
Most days, I can’t wait to hit the yoga studio or neighbourhood trail... but some days, it’s the last thing I want to do.
Since my health anxiety recovery, I’ve learned a few things to help me get my workout in more days than not:
1️⃣ Schedule it. Put it in your calendar. 🗓
2️⃣ Consistency is key. Exercising around the same time each day makes it easier to form a habit, and easier for your loved ones to plan around. 🔑
3️⃣ Mix it up. Pick two or three favourite exercise routines - both indoor and outdoor - so you can adapt to the day’s weather conditions and time constraints. 🌨
4️⃣ Reward yourself. Track your workouts using technology or even a simple journal so you can measure progress and reward yourself as you hit major milestones. 💆🏻♂️
5️⃣ Get an accountability partner. This could be a family member, a friend, or a coach. They DON’T have to work out with you, but they DO have be relentless about holding you accountable, so choose wisely. 🤝
6️⃣ Do it anyways. The physical health benefits of your workout may not change, but the personal growth that occurs the moment you get out of your own way and do what’s right is priceless - ESPECIALLY on days you don’t want to. 📈🙌🏼
Do you ever feel that familiar, self-imposed friction, at the thought of working out? How do you overcome it? Share in the comments! 👇🏼
Know someone who needs to hear this message (and either get off their ass or help you get off yours)? Tag ‘em! 🏷
2 294 hours ago
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1 134 hours ago
35 31736 hours ago
“How do you stay so motivated to work out every day?”
Well... I don’t. If you have a magic pill for motivation pass it over sister 😜.
The better question is, how do I get it done when I completely lack the motivation. When I put off my workout for hours (umm like this morning). When my alarm goes off at 5:30 on a Monday telling me to push play. Believe me, I snooze plenty of times. So what do I have? A crew of ladies I check in with every day. An app I log my workouts, and it reminds me (every day at 5:30) if I haven’t logged my workout.
You know what? I would say 98% of people in my bootcamps start it because they are looking for something else to push them, because they struggle holding themselves accountable - like me! Every time I get a message asking me about my bootcamp I hear similar answers, ranging from nutrition help, weight loss, and nearly EVERY TIME I hear “I need extra motivation to workout.” And I say, nah girl, you need ACCOUNTABILITY. Someone to check in with you on the days you aren’t motivated. Someone to push you if you aren’t showing up. Someone to celebrate with you when you crush it. If you messaged me, you are already MOTIVATED to make a change. .
So, now I’ll ask YOU. What are you looking for when you are interested in one of these programs? My next challenge group starts in 9 days. Message me or comment below for your spot ✨
Anxious? Too much energy?
Not enough energy?
Bored? Bad day?
EXERCISE is the most UNDERUTILIZED ANTIDEPRESSANT DRUG.
FOOD is the most ABUSED ANXIETY DRUG!
You don’t even need a prescription,
or a bottle of pills that your insurance probably won’t cover.
All you need is a 5x5 foot square right in the comfort of your own home- or anywhere you happen to travel!! Then, with the help of me and my accountability group for motivation
PLUS an in home trainer to tell you exactly what to do-
If you can push yourself just through 20-30 minutes of exercise you can come out the other side with the best kind of HIGH available.
Ready to join us!? Enrollment is NOW OPEN for our February Bootcamp! We start FEB 25th.
Who’s in!? 🙋🏼♀️ •
This week’s #girlcrush is one of the original supermodels Yasmeen Ghauri.
She rose to prominence in the ‘80s after she was discovered while working at McDonalds. Throughout her successful career she walked runways for the biggest names in fashion and photographed by legends like Steven Meisel and Patrick Demarchelier. Ghauri became the first South-Asian model to land a luxury beauty contract, to become a Victoria’s Secret Angel, and to appear on the cover of Vogue. She officially retired in 1997.
• • • • •
Embora isto já se saiba há anos – eu mesmo estudei sobre o assunto a mais de 10 anos – é importante que todo mundo saiba! Exercício físico pode ajudar no tratamento da depressão!
Em uma sociedade cada vez mais doente, cada vez mais individualista, na qual estamos TODOS CONECTADOS E, AO MESMO TEMPO, ISOLADOS (afinal, você sabe que pouca gente gosta de atender ligações telefônicas), o exercício físico pode servir como meio para interação social. Além desta óbvia característica, os efeitos fisiológicos agudos e crônicos do exercício físico potencializam a sensação de bem estar e do ato de se sentir bem. O negócio está tão complicado, que no mundo a #depressão afeta mais de 320 milhões de pessoas e o #Brasil é o país com maior número de casos de #depressão na América Latina, atingindo perto de 6% dos brasileiros, e quase 10% dos brazucas foram diagnosticados com #ansiedade.
Em consonância a isto, uma revisão sistemática recente, que depurou e analisou mais de 570 artigos, incluiu 11 estudos em sua metanálise sobre os efeitos do #exercício#aeróbio na depressão. O legal deste estudo foi a observação de um POTENTE efeito antidepressivo do exercício aeróbio em populações clinicamente diagnosticadas – e não importa se o exercício é feito em lugares fechados ou abertos! Mas o IMPRESSIONANTE do estudo está nesta frase:
➡️ Compared to antidepressants/TAU, #aerobic#exercise showed large #antidepressant effect
Ou seja, comparado com #antidepressivos, o exercício aeróbio mostrou grande efeito antidepressivo em adultos que foram recrutados em serviços de #saúde mental ou com diagnóstico clínico de depressão.
Bora se mexer, pois o exercício físico é uma POLI-PÍLULA! Ou seja, ao consumir, você não trata de apenas UM problema, ele tem o poder de agir sobre diferentes agravos, de diferentes naturezas.
Morres et al. Depress Anxiety. 2019;36:39–53. .
From work to play!
Upper body workout!
A. Seated cable row
B. Lat pull down
C1. Neutral grip tricep cable pushdown
C2. Pronated grip tricep cable pushdown
C3. Supinated bicep cable curl
C4. Bicep hammer cable curl
D1. Reverse cable flys
D2. 5kg plate front raises.
Finished off with some cardio, safe to say, I'm a little tired. Credit goes to @zlnewton_xo for the tricep/bicep burnout! Absolutely killer!
I've thought about quitting Instagram (alot) the past few months and just getting a "normal" 9-5 job. Yes, Instagram is my full time job, how I pay bills, etc....and it can be stressful running ANY business and providing for yourself.
I don't have a husband to support me and Instagram isn't just a side thing, it's IT! So taking the "easy" route has often come across my mind and working for someone else just seemed easier. Then I'm always reminded WHY I'm here and why I started it in the first place (thanks mom and @kalejunkie). ✨TO HELP YOU!✨ What if I gave up and quit in the left pic? 1) I wouldn't be alive today and 2) I wouldn't be on HERE. I get messages every single day from followers telling me how much I have helped them and no other dr could! Those messages light up my day and confirm why I do what I do❤️....I'm too invested. I'm too involved. And I can't stop what I started on here....because if I did, I couldn't live with myself knowing people are hurting and with no help. I love you guys! Yes YOU! And love what I do! And I'm here to stay, like it or not.
What if you took the "easy way" out? Who would you leave behind? Could you live with yourself?
Don't stop. Don't give up. And know there are people out there that care for you. I understand you (depression, molestation, divorce, IBS,...heck, I've even been in a coma!) If no one else get's you, I do. You're not alone....and there IS hope...just don't quit. I didn't, and I'm not. ✌🏼 #lilsipper
For those needing help with digestion, I have a whole section on my blog (link in bio) called "10 steps to heal your gut". It's what I did and I wrote it just for you. Hope it helps.
*For any new followers who don't know my story, you can read about it on my blog under "about me"