Stand tall in the face of adversity. Stare your fears in the eyes until they back down and disappear. Drag your demons into the muddy waters and drown them. Face the wind and the world as a new being. An unstoppable force.
Nothing like a good rest day with some homemade tofu scramble and breakfast taters 😛😋
4 1018 minutes ago
5 years ago, I never envisioned my life would look this way. I was preparing for my first appointment with a fertility specialist. I was sad, anxious, fearful, & felt alone. I wondered if I would ever have a family. But, like all things in my life, I tried to be optimistic. I followed my heart. I trusted the process. I held on to hope. I said YES to the IVF road, even though it scared me to death. And here we are, with three kiddos. I will be eternally grateful.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Life almost never turns out how we expect it to, but, when you say YES to the path that scares you, it often ends up being a beautiful destination. Like my journey to motherhood. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
5 years ago, I also never envisioned that today I would be running an online health and fitness business . But, I said YES to this incredible opportunity to use my passion for health and fitness, and, help others. Is it scary & vulnerable to share my journey? Yes. But, if I can help just one more person, it's worth it. I have found the most amazing community of men & women as a result of sharing my story, and, I continue to do so, because I want YOU to be able to have the same opportunity to change your life. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I have just 5 spots on my team this month... This is for YOU if you want a "job" where you help others on their health and fitness journey, host accountability groups, & share your own journey. Your hours, your work schedule, your goals - I’ll support you, guide you, & introduce you to our amazing community of coaches. You choose what you want from this - as a hobby, or, to build a full-time income.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Have you been following my story, and, want to learn more? I'd love for you to join my 30 minute FB Live event Wed night. Apply (link in profile) or send me a DM & I’ll get you added!⠀⠀⠀⠀⠀⠀⠀⠀⠀
Don’t think I’ve ever felt this beat after an “easy” run. Still getting over a cold and some other issues but really it’s my fault; I didn’t fuel properly and didn’t watch my HR. I’ll be paying for this one for a few days. On a positive note: the weather was nice and the sunset was gorgeous over the lake. Lastly..Praying for all of my family, friends, former colleagues and classmates in Georgetown as the water levels are beginning to rise to unknown levels and all that can be done now is to leave and wait for the flood to pass. #scstrong
When you start the morning with @imwithkelly at 6AM @cyclebarkenwood and have a crappy day you go back to her for 6PM Grounded 👊🏻
It was a miserable Monday that’s for sure, but thankful to see so many familiar faces in class and blow off some steam with another good sweat! .
Thank you Kelly for the double butt kicking today! 🚴🏻♀️🐥🏋🏻♀️Already ready for this week to be over🙃 Happy Monday All 😐
You know those people who take beautiful selfie photos in the mirror? Yeah, you won't get that from me.
⚠️ First off, bathroom counter? Messy.
☣ Second, can you see all of those wipes and handprints on the mirror? Boy vs. Steamy shower mirror. Boy wins.
↘️ Third, baby bathtub. Where the heck are we supposed to store these darn things?!
BUT. See that girl in the mirror. She's a sweaty hot mess. Like literally, not the fun "hot mess" that we call ourselves. Wanna know why??? Cuz I SOOOOOO want to tell you.
I. Just. Ran. A. Mile. Without. Stopping.
Yes, I was dancing in my mind during it. 🤣
I'm just so excited! I've been starting off slow back into exercise and now look!!! Doing one of my favorite things.
Feet pounding. Arms swinging. Breath.
Do what makes you proud. Do it hard. Do it scared. But do it. 🤜💥🤛
Monday night run with the @manayunkbeerrunners. Getting used to posting this and taking pictures from my new iPhone 10. The camera is great, but the photographer goofed on this one 😂 The run felt ok. Had a nice hill in there and took it easy.
I’ve been running a lot more slowly lately. Part of it is because I’ve been running with other people and keeping up a conversation. But part of it is because I lost running strength, stamina, and speed while I was injured. I’m confident that as the weather cools down and life feels a little slower, as it always does in the winter, I’ll be able to work back to where I was - maybe even beyond that point!
In other news...I’m SO sore. I think it’s because my body is adjusting to the new shoes? My Saucony Freedoms were a 4mm drop, and, of course, my Altras are zero drop...I know it’s a small amount, but I’m sure my body can feel it! Right? It’s mostly my hamstrings and inner thighs; my quads are a little sore. It all feels like a good sore, but sore nonetheless. Hence, the short run today. It felt like a “Phoebe-from-friends run,” but I’m happy that I didn’t skip this Monday!
I’m determined to make this a positive, productive, GOOD week!
1 202 hours ago
Day 67: love my brooks, oh and my sexy legs 👅
1 162 hours ago
Happy #medalmonday everyone! I ran my first @lululemon SeaWheeze race this past weekend and it didn’t disappoint. Exploring the beautiful city of Vancouver with family and friends was a blessing. Definitely still running on Vancouver vibes. ✌🏼
«22Sept2018 / Long Run / Week 10»
We've reached double-digit training weeks. Every year it seems to simultaneously grind and fly to this point. It's a scary moment – race day is suddenly so close! – but also an exciting one. This is the time when the Long Runs get LONG, plans are honed, and bodies and minds are broken down, rebuilt, and sharpened. The dream is within reach but there's still important work to do. Be grateful for it, give the miles away to your training partners and supporters, and #KEEPSHOWINGUP.
Legs are tired.
Scratch that — legs are dead.
27 miles over the weekend and I came into this workout not expecting anything special. But I hit my paces and while it never felt comfortable, I’m pretty darn happy that ever with dead legs I can still pull off this workout.
1.5 miles up
3x 2 miles @ 10k pace w/ 800 meter recovery
1.5 miles down
10 miles total + lower body strength
Week 1, Day 1 of Half Marathon Training Round 2 DONE! It was SOOOO tempting to "take it easy" and make today a rest day after yesterday's race, but given how great I felt after the race and how I woke up not sore at all this morning, I knew my body was telling me "I'm ready! Let's go!!!"
I spent a couple weeks debating, but I decided last night that this time around I am going to focus on strength training primarily as I prepare for the half marathon. I am following @madeline_moves Move, Sweat, Shred guide + adapted for runners, so I'll still have my speed work, tempo runs and long runs. I just won't be doing lots of miles every day, and to be honest I am pretty excited about this! I love running, but sometimes I get bored and when I don't have time to go to new places to run (plus feeling safe on a new route I haven't run before), I burn out after about 6 weeks. So I think this will be the perfect balance of cardio + strength to carry me across the finish line come November with a new PR under my belt!
I am curious to know though, have any of you ever primarily focused on strength training when preparing for a long distance race? Did you ever feel extra nervous come race day wondering if you should have put in more miles?
Marathon training officially started today for @alyssaphd. She cranked out some strong miles, and is ready for the challenge! January will be here soon enough. Cant wait to earn that bling with you! 🙌🏽💪🏽🤙🏼
Progressing yesterday’s post with some more single leg (SL) work 😎
. . .
SL squats are some of the most effective strengthening exercises one can do for the lower body, for several reasons:
1️⃣ Building balance between legs. Performing squats one leg at a time can help to detect and correct imbalances between the sides of the body. This is especially crucial for mitigating risk of injury.
2️⃣ SL squats help to improve overall balance and proprioception by strengthening the stabilizing muscles of the hips and pelvis, as well as the entire lower leg, ankle and foot. Particularly important are the adductor magnus, gluteus medius, quadratus lumborum, and the external rotators of the hip. These muscles help to prevent rotation of the femur and pelvis in order to provide stability and balance when standing on one leg.
3️⃣ Less Spinal Loading. SL squats allow you to target the legs with greatly reduced shearing forces on the spine. Moreover, the overall external loads used for single-leg squats are typically less than with bilateral lifts, making them much more low-back friendly than bilateral squats.
4️⃣ While the total loads used for SL squats are typically less than in bilateral squats, the overall load on the legs is actually higher due to bilateral deficit = where the sum of the forces produced by each leg is greater than the total force produced by two legs. This is because the total weight in bilateral squatting is shared, i.e. each leg is actually taking only 50% of the weight.
. . .
The following SL squat variation incorporates principles from isometric and end-range training for even greater strength gains (refer back to earlier posts).
. . .
🔹Begin kneeling, hands gripping a pole or other support. Spine is neutral and abs engaged.
🔹Hinge forward at hips, shifting weight forward into front leg. Spread toes, pressing them into floor, arch lifting and heel driving down. 🔹Engage lats, pulling scapula down and back, creating tension through core and upper body.
🔹Drive front foot down and into floor, engaging quads, hamstrings and glutes.
🔹Increase tension as back leg floats up off floor — try to maintain as low a position as possible. 👇Continued👇