You may feel a bit disheartened & upset or maybe things might seem a bit difficult right now but don’t forget to take care of yourself even when don’t feel like it. Hydrate, exfoliate your soul, work on being a better you everyday.
Work hard for what you believe in and spread kindness + love 💓
YOU can accomplish and achieve whatever you want. You are strong and powerful. You got this 🙏🏼 Have a peaceful and lovely weekend 🙌🏼 #toneandsculptapp #weekendvibes💕 #yougotthisgirl
#newday#new#fitchallenge #безрук 😉
Не знаю как правильно по одной ноге или двумя сразу можно🤔 поэтому решила сделать 2 варианта!
Второй мне больше нравится, потому что он смотрится эротичнее...и легче в исполнении☺
If you want the results, you gotta put the work in 💪🏽 From July until January I completed 100 workouts AT HOME, on holiday, from a patio in Cornwall to a stable in Scotland to an Air BnB in Canada. Swipe to see the results. You can always go hit the 💯 highlight and watch for yourself too.
Transform your technique workshop Saturday 15th Feb 2-4pm. Improve your technique and try out the more challenging intermediate exercises. #reformerpilates#strongandflexible#merrithew https://www.instagram.com/p/B8HFxiJHWng/?igshid=1759e66387zh0 …
2 days ago
its hard to know whats next
when the world is on pause
at resuming do we ease back in
or will it all rush out at once
the March that lasted 1000 day
collapsing into November, December, a New Year
all of us shaking our heads
wondering when time stopped meaning anything;
or - -
will we be softer with the emerging?
will we learn to linger over days
seek the still of what was
touch the hands we missed, linger...
for a moment longer then before
we've been put in time out
we ache for release
what comfort will we find
when we do?
4 hours ago
Train smarter, not harder
It's great to train hard, but only if you can recover from that training. This often forgotten aspect of training is where your body will actually adapt to the stimulus you are exposing it to.
Whether that's weight training to pack on muscle or strength, running to build your endurance or sprinting to increase your max speed. It's what you do when you leave the gym or track that will dictate how well you respond to training.
Tips to train smarter not harder:
1) Rotate between hard days and easy days. If you max out your squat or deadlift on Monday, Tuesdays session should be very light. This is called a 'high' 'low' approach to training.
2) When technique breaks down, STOP. Whether that's sloppy running technique or your back rounding in a deadlift. Quality over quantity.
3) Increase your training volume slowly. It's very common to see shin splints or other non-impact injuries in runners and this is usually due to a spike in running volume. Try to increase your weekly volume by no more then 10% each week. If I run 20km in total one week, the next I shouldn't increase that by more then 2km.
Foot roll out X 2 mins
Knee to wall X 15 reps
Calf smash X 90s
Hamstring floss X 90s
Hamstring band 3-Way X 10 each
Glute smash X 2 mins
Hip CARS X 10 each direction
Piriformis fig.4 X 60s
Couch stretch X 2 mins
Recovery routines are a great way of ensuring your body stays healthy and pain free so give this routine a go and see how you feel afterwards.
Hot Yoga is back on Tuesday evenings at 7:45pm with our new teacher Cathy Become #strongandflexible in 2020 with Bamboo Fitness #hotyoga#crystalpalace https://www.instagram.com/p/B7QWPQGn3NJ/?igshid=1997v1x4y70ox …
My activity levels across a week:
Day 1 - live class, workout, yoga, walk
Day 2 - live class, workout, yoga, walk
Day 3 - workout, run, yoga
Day 4 - 2 live classes, workout, yoga, walk
Day 5 - workout, yoga, run
Day 6 - live class, yoga, walk
Day 7 - mobility, walk or run
All of my classes and workouts are only 30 mins (and yes I DO all my live classes with you guys 🥵), runs are less than 30 mins and walks are about an hour. I'm making a conscious effort to do more yoga so am taking the time to add a session after either a live class or my own workouts.
I love to move my body because it feels good and I am grateful to be able to, so actually this doesn't feel like a lot of exercise to me. I feel strong, I don't get injured because I know that consistency beats all out effort every time, and this winning combination enables me to climb trees. There I did it - linked this picture to this caption 😎
I would like to point out that this mindset is a result of NINE YEARS of trying and failing and trying again to find a balance. If you're not there yet don't stress - I still get it wrong. Keep going.
It has been quite interesting shifting to teaching online over the past few weeks and whilst I am very grateful to still teach and connect to my students, new doubts have started to arise 🌞
I usually base the rhythm of class and adjust the sequence accordingly through observation of the room and my students. However teaching online makes this incredibly difficult, as I have very little unconscious feedback to refer too 🌈
I’ve started to doubt myself as a teacher and find myself questioning and critiquing everything I’ve taught or said in class which has never happened before. I know that it will take time to adjust and adapt to this new way of teaching, but it is just so dang weird 🦁
Anyways, @jacajinalin sent me this the other day: “Second guessing is like second nature now and frankly, it’s bullshit”. I mean christ, that really put things into perspective. Questioning my skill and ability as a teacher is bullshit, when the only thing that has changed it the platform I now deliver my classes. Basically I just need to get out of my head (as per) and be bloody confident in myself 🦄
I love you 🌹
🌺 🍃 TIENS Спирулина 🍃 🌺
✅ Богата на ценен, естествен протеин, който съдържа всички незаменими аминокиселини, каротеноиди, гама-линоленова киселина (GLA), витамини и минерали.
✅ Спирулина е одобрена от световната Здравна Организация (сЗО) като пълноценна храна.
✅ Тя е едно от най- старите морски растения в света, като съдържащата се в нея комбинация от богати на хранителни вещества, помага за поддържането на цялостното здраве.
✅ Тя съдържа впечатляващите 60% изцяло растителни протеини и мощна комбинация от важни витамини и минерали като желязо, витамин Е, цинк, В-комплекс, мед, калций и магнезий.
✅ Тя е богат източник на естествени антиоксиданти като бета-каротин, незаменимата мастна киселина GLA,
протеини, витамини, минерали и други хранителни вещества.
👉 Мощен имуностимулатор!!!
👉 СУПЕР ХРАНА!!!
👉 Подсили своя организъм още сега, със Спирулина от TIENS
19 hours ago
Won’t lie. Today workout kicked my butt. Actually, wasn’t even the workout. I was just straight up exhausted today.
Literally took a hard 2.5 hour nap. Before NOON!
I told myself I would attack today’s WOD in chunks. Make it into three short workouts and spread it out in the afternoon.
It was #legday.
But once I got going I really didn’t wanna think about having to get back to it. So this is what I did:
I went much lighter than normal. Yet, I made each rep count. I stayed present with myself and stayed connected to my body each and every breath and rep.
Wa it the best workout ever? Nope. But I feel really proud that I simply did my best. Nothing more or less.
I will share today’s WOD in my IG story as always.
Just wanted to share a closing to my practice because it’s illuminated with gratitude and playfulness.
I closed today’s session feeling beyond grateful for this body that is strong, powerful, flexible and won’t ever give up on me.
And I’m not giving up on it! Bless.
22 hours ago
Est-ce que ça t’arrives toi aussi de ressentir des douleurs/résistances musculaires qui s’installent sournoisement en t’entrainant? Par exemple en faisant des simples mouvements de base comme un « squat »
Dans beaucoup de cas, certain muscles méritent une attention particulière au développement de leur force et leur amplitude. Avec mes 10 000+ heures d’entrainement privé à mon actif j’ai dénoté une tendance à ce qui a trait aux coupables de ces inconforts.
Quelques causes ✅un manque ou absence d’activation/échauffement avant les entrainements
✅une mauvaise récupération
✅pas ou peu d’étirements (je te comprends de les ‘’boycotter’’, déjà de prendre le temps d’aller dans un gym dans une journée, ça te restreint un horaire
✅déséquilibres musculaires non-traités
✅manque de souplesse
✅Position de sommeil ou de travail au long de la journée
✅S’entrainer toujours dans les mêmes paramètres (par exemple : faire constamment des tempo de 4-0-X-0
Et si je te disais que dès MAINTENANT, je pouvais t’aider dans le confort de ton salon pour ces soucis mécaniques, serais-tu prêt(e) à investir au minimum 2x20min par semaine?
I’m back in Brighton baby! 🌞
Super stoked to be home where life is a little bit more certain. Even though it was amazing to spend an unplanned 3 weeks with my parents in Dubai, it’s great to be in my own space again where I can work on some projects, so keep an eye out my dudes 🤙🏽
@samveept on the lens 📸
Wiggle wiggle wiggle 🐛
I hope all you groovy humans are looking after yourselves, drinking of plenty water, taking time away from your screens and moving a little on the daily 🌞
Also, don’t be a silly nut like me and decide to do Pincha on hard concrete. I now have grazes all over my arms, yeeeew 🤙🏽
Quarantine is a huge game changer for all of us. It’s overwhelming, but I’ve realized lately just how lucky my family is in a lot of ways. Here’s ways that I’m recognizing my privilege while in quarantine:
1) while finances are a bit stressful and things will be tight for a few months, I don’t have to worry about putting food on the table or paying the rent;
2) I don’t have to worry about what people think when I’m wearing a face mask in public. There are very real fears for POC that I don’t have to deal with, and that is a damn privilege;
3) while my working is cut way way down, my husband is still able to work;
4) it’s hard being in charge of Gwens school stuff at home, but we have multiple types of laptop/computer options for her to use, as well as internet access;
5) we live in a suburban area that allows us to easily get outside without being within 6ft+ of other people, so Gwen can run, jump, and play outdoors;
6) I have a partner who shares in the work, parenting, financial responsibility; and an amazing online community that I can connect with, reach out to, and gain comfort from. I’m not alone in this;
7) and I have an established physical practice that I can utilize at home, without equipment, to help keep moving, and center myself.
I’m seeing a lot of people talk about seeing this as a positive - and I encourage everyone to do that as much as possible within their own circumstances! - but I also encourage my friends who are middle-class, partnered, white, home owners, still working, to see the privilege they are coming from. And if someone is NOT in a place to “see the positive” then let’s respect the hell out of that.
I’ve been helping collect some money to pass on to yoga teachers I work with (🙌🏻🙌🏻 to @therealyogimuse who started this!), who aren’t in the position I’m in right now, and have been grateful to be able to pass on $100 to two teachers so far. If you’d like to contribute, Venmo is @ Megan-K-Hannan - note “Yogi Relief Fund”. Thank you to all who’ve helped so far!!
The weather can sap the energy out of you as the long rainy winter continues. Stay sane, healthy and happy with exercise. #exercisismymoodchanger#fact #springisaroundthecorner#bamboofitnessuk #strongandflexible… https://www.instagram.com/p/B9DzqHRnIhh/?igshid=pdafp6ocivl …
Filmed this morning's class for all you folk who weren't up at 8am and added some jazzy tunes 😎
Will be up on the YouTube mañana but for now here are three variations of a plank twist with cues.
50 reps. GO or SAVE for later.
Last night after Phillip got done with work I asked him if he'd like to go on a walk. He replied, "No, I want to do yoga" AND I QUOTE, "I feel so much better when I do yoga.”😭😭 This is a man who a year ago would take to the pavement before doing yoga any day of the week. I just smiled on the inside and mentally congratulated myself on secretly converting him. #thekeyistoletthemthinktheycameupwiththeidea🤫😉 #shhhdonttell
I'm at the point where I feel I'm doing great (great is relative these days) and out of nowhere *BOOM*
〰️cue emotions // lethargy // short fuse // tears〰️
My go to emotion is anger. I lash out at EVERYONE in my life. (you... yes, you... you are not exempt from this) I think I'm unloved because no one is reaching out. I play the victim card and think I'm in this alone (woe is me and my massive ego)
Here is the truth THIS IS ALL OF US!! We are all alone and together. We are all running on fumes and ready to get back to our lives. We are all going to come out of this with different outlooks on life, relationships, our goals, our health, and the future.
If I'm feeling this way chances are someone else is too. If we can use these terrible feeling for good in someway; we've turned lemons into lemonade 🍋 ! (Hey, 👑 Bey)
What's helping me the most is journaling though these emotions (in a way this page is like a virtual journal for me). This helps me identify what emotions are valid and which are lies my ego wants to me to believe.
If this is you, I'm with you and I see you.
Perspective - There are two ways to live your life... One is as though nothing is a miracle, the other is as though everything is a miracle. ~Albert Einstein 💫 We live on a blue planet 🌎 that circles around a ball of fire ☀️ next to a moon 🌕 that moves the sea 🌊 and you don't believe in miracles?!?!?! Smile, breathe, and believe. 😊🙃
16 Sep 2019
Achieve your fitness goals with Reformer Pilates. Improve posture > muscle tone > flexibility > core stability #strongandflexible#reformerpilates @ Bamboo Fitness https://www.instagram.com/p/B2d9aD8H3z_/?igshid=19oyg9yci6sdj …