Where are you mentally when you train? Are you able to use life as fuel? Able to focus on the task at hand? What are your intentions? Where is your attention?
Are you saying to yourself, "I am going to do 5 reps on this squat as crisp and as technical as I can?" Or "Man I am sore" - "I don't like this music" - "Work sucked today" - "I forgot to pay that bill..." When you are running, prowling or rucking are you wallowing in the despair that it's 95 degrees outside and you're not even half way done or are you running with intent? Do you focus every ounce of your physical and mental being on the task at hand making sure you are maximizing that day's session?
Do you fret about future training, future sessions, or a future outcome, be it a goal or competition?
Trust that the ends will be there. Trust the system. Your coach. Your program. Trust your training partners. Improve the now...tomorrow will be here soon enough.
As your training session continues do you mentally wander? Do you chat a little too much? Or do you treat excess chatter during your deadlift like someone interfering your Netflix binge? Do you check your phone one last time? Or during burpees do you treat your cell with the same disgust you do when you fervently support not texting and driving?
Do you zone out and catch yourself staring at the wall? Or do you zone in with a 100 yard stare, ready to attack the session, movement, activity, set or even rep at hand?
Stay in the moment. If you lose it, come back to the moment. The more you practice this the easier it will get. Before long a moment will come where you are able to harvest the fruits of your labor and it will feel like just another day because you practice like you play.
The Monday Morning Quarterback. This doesn't just exist in football. It exists everywhere. Training hard and grinding only to hear someone telling you that squats will hurt your knees while they are quarter repping a leg press. That keto has been proven to be an inferior weight loss strategy while they are destroying a Wendy's triple. Or telling you running that much will beat you up, from the comfort of their recumbent bike. Make no mistake, technique is paramount, but all to often people look upon hard work, and they equate it to danger. Squatting doesn't injure you, squatting the way you are squatting injures you. Athletics are slightly harder then playing Madden on expert level. Find a quality gym, good training partners, educated/certified/experienced trainers and coaches, find a passion. Train hard and train smart. All other criticism take with a grain of salt. Take solace in the fact you're willing to make a change, set and execute a goal and not settle for the status quo. Take comfort in your disapline and work ethic.
Your in-laws will be sitting around your dining table before you know it 😱
Make sure your table fits all your loved ones this season ♥️. Custom tables, benches, cutting boards, and decor galore - browse via link in bio or DM is to dream up something new 💭
3 1020 August, 2019
Bonus to a great home: Receive a 5k closing cost credit with a ratified contract by September 1st! This amazing home features 4 bedrooms and 2.5 baths. Step inside this two-story foyer, to gleaming hardwoods that carry back into this gorgeous kitchen. Want to know more? Follow this link to find out if this is your future dream home:
Today I’m feeling all the feels. I met Teddi last year when I did her hair and makeup for her senior photos.
She’s come to the studio on other occasions after her senior session including yesterday when she took a hair lesson with me.
Today she leaves for college and it’s like my kid is leaving. I’m sad but so happy and so proud. Best of luck on your new adventures. 💋💋💋 Scroll to see her gorgeous senior photos.
If you find making up workouts, hitting double sessions, training off days, and doing what is needed to achieve the goals you've put ahead of yourself as punishment...Then cousin it's going to be a long , miserable road.
Change your mindset.
Find some joy in the gym. What you appreciate, appreciates.
Basic Benching Cues that work for beginners to advanced and everyone in between.
If your goal is geared benching or hypertrophy these cues may bend... Keep your feet wide and under you. This will create a strong base and allow you to utilize the hip drive that causes initial momentum off the chest while still keeping your glutes on the bench itself.
Pack your shoulders by pinching your shoulder blades together and tucking them into your back pockets. This in conjunction with bridging which will create a nice tight arch will not only keep you tighter for the lift but will cut down your range of motion. Packing the shoulders is not only a performance measure but also an injury deterant.
Take the widest grip your shoulders can handle to maximize leverage and reduce range of motion. Take your time moving out. You have nothing but time.
If you desire to press more, you must press more. And not just barbell benching. Incline, Board Press, Overhead Press, Swiss Bar, etc, will all improve your pressing. Time spent between 60% and 70% will perfect your technique. If competitive always pause the first rep as you'll always be required to in competition. Also pause all down sets to work technique when tired.
Row and row heavy. Strong lats are the foundation to press heavy and confidently. Tons of rear delt work for shoulder health.
Train your triceps 3x more than you are now. Once the stability from your lats allows the hip drive to propel your bench upwards a strong set of tris are what will propel you through sticking points. Don't sleep on the role grip also has in the bench. Don't ignore it.
Super Suicides. As one finishes their session with a weighted prowler and ruck for 150 yards down and back, 3 others sprint suicides. The picture was taken at the baseline. The target line is the prowler. The distance changes every second as the prowler is pushed away and eventually brought back. Keep it new, keep it fun.
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Shout out to @chiarianbarbarian who lifts lots of heavy shit with #chiari . I started following her because my trainer at @dominionbarbell posted a piece on her. I do not personally have Chiari, but I have friends who do and her story is pretty amazing coming back to powerlifting after multiple surgeries to fix a chiari malformation that could have killed her. The human spirit can move bigger mountains than any bulldozer can if we only want it enough to believe a dream is possible.
Yesterday my trainer told me that this lady I have never met called me a "Bad Ass". I want to say thank you. Words can lift a spirit as much as lifting weights can. Though we havent met I think you're pretty awesome and a bad ass too!
COMING SOON!....12212 Sour Gum Ct, Gainesville, VA.....5 Bed 4.5 Baths ..... New appliances, countertops, cabinets, and hardwood floors. Extended sun room and family room. Large Master Bedroom Suite
Contact us for more info
The Weaver Team
Keller Williams Realty
That’s a wrap! We've just put the finishing touches on another closing for one of our amazing clients! These clients listed their house with us way back in March. They got a contract right away and were supposed to close on May 31st. Less than a week before settlement the buyer found out his accountant never filed his 2017 taxes! We moved on to buyer #2 who also delayed settlement because of a mix up with their lender. Persistence and patience finally paid off this week and our sellers are happily moving on to Delaware! Congratulations, Lindquist family!
@burnsidefarms sunflower fields are open and they are so beautiful! 🌻 We went out this weekend and had so much fun. The fields are located on Kettle Run Road and are open 10-6 but stay open until 8:00 pm on Thursdays and Saturdays for Sunflower Sunsets. During the day the admission is $8 and if you leave your keys with them they will give you an umbrella and snips to cut your stems. Stems are $1.50 each. I admit I felt a little bad cutting mine because the bees 🐝 all looked so happy there!
We have a great new listing coming on the market soon. It is located mid-county and has a beautiful lot with a rose garden, koi pond, and a fountain. The house has an optional membership to Dugan Park on the Occoquan River. The park offers a playground boat launch and a dock!
You can't grow up in Prince Wiliam County without looking forward to the fair every year. Unfortunately, this is the last year for the Prince William County fair so I wanted to get the word out early. Advance tickets are on sale now! 📸 credit: Connie Warner Harriman
My favorite kind of ice cream is soft serve vanilla in a Pineapple Sundae. It's so refreshing on a hot summer day. My mom used to eat them all the time too so they always remind me of her! We went to @nathansdairybar today. Where do you prefer to get your favorite ice cream?
My very happy buyers settled on this great condo in Heritage Hunt yesterday. These condos very rarely come available and we've been looking for several months. We were very fortunate to get in the minute it hit the market and my savvy buyers knew they had to go in strong. 💪
It's going to be so hot this weekend so I've got a calendar of some activities you can enjoy indoors to keep cool! Have a great, safe weekend! And please remember to bring your pets inside during this crazy heat wave!
Many of you already know me, but since it’s been a while, I thought I’d take a second to introduce myself. I wanted to thank those of you who have shared my page and thank those of you who have landed here after following the weekly events calendar. Ok, so here goes! My name is Karyl Allen and I’m a real estate agent helping people in the Western PWC area with buying and selling homes. One quality that helps me as a real estate agent is my love for this amazing community and the neighborhood knowledge that I’ve gained since I’ve lived here my ENTIRE life. I am Manassas born & raised and moved to Gainesville in 1995 when Linton Hall Road was 2 lanes of driving fun. I am passionate about real estate, community, my family, and Patriot High School sports. You will find me at Friday Night Lights watching my girl cheer and during cheer comp season I'm yelling as loud as the girls on the mat. I have one daughter who will be a college sophomore this year and one daughter who is a rising junior at PHS. I truly love this area and if anyone has any questions about things to do, places to go, and restaurants to eat in, drop me a message. Before real estate, I worked at AT&T for 15 years and helped run a Neighborhood Welcome Service when this area was just beginning to grow. I love to help people learn more about their communities and look forward to meeting and interacting with each of you!