#workoutwednesday firstly shows you an amazing accessory exercise to your cardio routine.
The crescent lunge, as it’s called, is a dynamic stretch that helps open up the legs, groin and hip flexors. (It also strengthens the thighs, hips and butt- while the balancing aspect helps you to develop flexible stability).
BORED ON THE TREADMILL?
Switch it up with these 3 variations!
1️⃣ Full out SPRINT and rest
2️⃣ Lateral walk
3️⃣ Backwards jog for VMO training
***Put that treadmill on incline for an extra🔥 on the booty
😬 Spoiler alert:
Tomorrow I’ll be explaining a little more in depth about VMO work and how this treadmill exercise will truly benefit your leg routine.
If you train with me, you know that this is notably one of my favourite exercises for the glute medius...and I loooove booty day🤷🏼♀️😍
It is also considerably harder than it looks👀
Try 20 reps, each side, on your next leg day!
But what is the gluteus medius?
The gluteus medius is one of the three gluteal muscles, situated on the outer surface of the pelvis.
What does it do?
It abducts (a motion that pulls away from) the hip and prevents adduction; a motion that pulls towards the midline.
Why should I work it?
1️⃣Reduce Knee Valgus:
This is when the knees cave inwards, which can increase knee pain and injuries🚫
2️⃣ Better muscle activation and performance: ✅
The glute med is closely related to core muscles as it is necessary for balance and performance. You need strong glutes even for simple tasks, such as walking! Due to extended time spent sitting this muscle is often weak and underdeveloped🚫
3️⃣ Round booty:
This muscle gives a rounder and more defined appearance for your back side🍑
#workoutwednesday is a kick in the grass 😼
It’s LEG DAY ladies and gentleman and this series left my legs feeling wobbbbly.
The biggest burn was the body weight hamstring curls🔥😫😫😫
Let me know if you add any of these to your next leg day
HOW TO PRACTICE SELF-CARE
*Go for a walk
*Get a hug
*Play with an animal
*Take a bath
*Read a book
*Learn a new skill
*Clean & Reorganize your room
*Turn your phone off
*Talk with a friend
*Write down a list of things you’re grateful for
Heather shows you how to do #workoutwednesday 💪🏻 😄
She’s absolutely amazing in the way that not only does she show up every. single. morning. for her 6am session, but she also makes such a bold statement in all her efforts.
What’s her secret?
She decided that it was all up to her, so she wakes up and works her a** off everyday.
Stay tuned for her progress👀
it’s your turn:
1️⃣ TRX Push-up & Pike
2️⃣ Burpee + box jump
3️⃣ Cable Hip Thrusts
4️⃣ Chest press/Leg Raises
5️⃣ Sit-up + Overhead Triceps Ext.
6️⃣ HARD bike
*1 minute each exercise*
#mentalmonday today is a sensitive topic for me because it really grinds my gears🤪
OK, so you wake up Monday morning and you check social media and what do you see? Browse through Instagram or Facebook and half the posts are “I hate Monday’s,” “I want to punch Monday in the face,” “Don’t talk to me until I’ve had half a dozen cups of coffee,” or “is it Friday yet?”
DO YOU SEE HOW THIS IS A PROBLEM?
You cannot go through life thinking 5 out of 7 days suck.
You cannot live for the weekend and if you are, you are doing such a disservice to yourself.
You are setting yourself up for failure and you are the reason you hate Monday’s.
Let’s take a look at a few things:
1️⃣ You had a full night’s sleep, and yet you still feel tired.
At this point, you must understand that sleep is not the problem. You are just not emotionally invested in what you are doing.
2️⃣ You did not prepare for today, yesterday.
If what you’re doing isn’t enjoyable to you, you won’t take Sunday to prepare and now Monday feels overwhelming and who doesn’t despise that feeling?
3️⃣ “Well everyone else hates Monday’s too!!”
Yes, misery loves company. If the people you surround yourself with greet you with things such as, “the weekend wasn’t long enough, I hate Monday’s” you’ll find it harder to find satisfaction in doing something with people who don’t bring you positive energy.
I am here to tell you that you have the power to change this mindset. I want you to recognise that you’re not the only one who feels this way; almost everyone goes through periods, some of us brief, others very long, where we don’t like our life.
Try this instead:
1️⃣ Wake up and smile
2️⃣ Fuel your body for the day ahead with a glass of water and breakfast
3️⃣ Make someone else’s morning delightful
4️⃣ Be grateful for what you have
5️⃣ While driving to work, listen to music you love or think about all that you’ve accomplished. What makes you feel good about yourself?
6️⃣ Prioritize and make a list! Get through it, one thing at a time.
7️⃣ Reconnect with your purpose. Align yourself with what makes you feel fulfilled.
If it is important to you, you will find a way. If not, you’ll find an excuse.
I’m devoting Monday to #mentalmonday. Monday will be a day to reflect and revise 🤔
I’ve struggled with a panic disorder most of my life and I’ve gone through many periods of frequent and reoccurring panic attacks that left me to withdraw from normal activities. I’ve had to overcome those times in my life and still do to this day. Although for me, I’ve never been able to completely eliminate the feeling of anxiousness I have learned to reduce the amount quite drastically.
Today, I’d like to share with you some things to avoid to help relieve stress, tension and anxiety from your life.
Coffee increases stress hormones and affects neurotransmitter balance.
Alcohol anxiety, the hangover or “Sunday Scaries”... is caused by a lowering in Serotonin. Your blood sugar drops, dehydration sets in, your nervous system is on alert and your heart rate is increased.
3️⃣ “Yes, yes, yes”🚫
Accept that it’s okay to say no. Be selective about what you choose to take on. Try not to take on more than you can handle.
Make a to-do list for the week, or before bed each night in order of priority and give yourself a realistic deadline. Procrastination can lead you to act reactively, meaning you’re scrambling to catch up.
5️⃣ Toxic relationships🚫
If your relationship with someone feels draining, if there’s a lack of trust, all take-no give, hostile atmosphere, judgement, unreliability, etc... you need to first set boundaries and try to resolve the situation. If the toxicity persists, further boundaries may need to be set.
6️⃣ Inadequate sleep🚫
Sleep is a vital indicator of overall health and well-being and you need to focus on making your sleep health a priority so you can function at your best.
7️⃣ Poor diet choices🚫
Eat like crap, feel like crap.
Artificial and refined sugars, processed foods, dairy, soda, fried food, and high sodium foods should be avoided as much as possible.
•become easily agitated, frustrated or moody
•feel overwhelmed, lonely, worthless or depressed
•have low energy, headaches, insomnia, difficulty relaxing...
I CHALLENGE YOU to focus on JUST ONE avoidance this week and see if it helps you🙌
I just wanted to give a huge thank you to all of you who support me💘.
Many of my posts come from a place really close to my heart and I would never preach something I don’t consciously chose for myself everyday. Life is not always easy, but if you want to change reality you have to start with yourself first.
This week I took a few days from Instagram and I chose to attend to my own personal development.
Let me tell you, I’ve got big plans coming up and many things I want to teach to each and every one of you.
I’m so excited for what’s in store.
Stay with me for workout motivation, meal prep ideas and let me help YOU choose health and fitness to revamp your life.
“Almost every successful person begins with two beliefs:
1) The future can be better than the present
2) I have the power to do so
OK, who is with me on this one? I’ve been working out more frequently... and yesterday I did sprints for the first time in awhile... well... now I CAN’T WALK😂
Hitting your workouts are important, but so is the recovery. So, how can you limit muscle soreness?
Muscles are shortened during exercises and stretching those muscles promotes mobility and leads to a more thorough recovery.
2️⃣ Foam Roll.
Studies prove foam rolling significantly reduces Delayed Onset Muscle Soreness. To see significant improvements, try foam rolling even on days when you’re not working out.
3️⃣ Eat and stay Hydrated!
It’s important to have enough healthy proteins, fats and carbs which all play roles in muscle recovery. Remember, 2-3 Litres of water is recommended a day.
4️⃣ Ice it and Heat it.
•AFTER a workout, ice can reduce inflammation. Inflammation immobilizes you, therefore slowing down the healing process.
•Heat increases circulation which helps BETWEEN workouts. Heat right after a workout can add to inflammation and aggravate it.
5️⃣ Keep moving.
Even if it’s the last thing you want to do, it’s what you need to do.
REST IS OKAY, and in fact encouraged. It’s important to understand when you need a rest day from working out. During recovery time, this is when your muscles, nerves and connective tissue rebuild. Give it time.
If you’re like me and you want nothing to do with #snowmageddon ❄️ outside...don’t just skip your workout, keep it indoors and stay 🔥!
1) Bulgarian Split Squat, right side x10
2) Bulgarian Split Squat, left side x10
3) Squat Thrusts x30 seconds
4) Dead Bug Variation, right side x15
5) Dead Bug Variation, left side x15
6) Push-ups x10
7) Triceps Dips x12
8) Alt. Supermans x20
9) Mountain Climbers x30 seconds
and REPEAT 2-3x!
A mindful approach to weight loss🧠👀
As a fitness page, it may seem unconventional that I mainly spread mental health and awareness. But, know that how you present yourself on the outside, reflects how you feel on the inside.
Here are my favourite 4 things to reflect on when learning to empower yourself:
1️⃣ Become your own best friend:
Do not let yourself believe that you are “not good enough.” Be aware of your areas of opportunity and work hard at transforming your weaknesses. Be the best friend that thinks you’re awesome and supports you through it all.
2️⃣ Wear an upbeat mood:
Do not be easily influenced by external circumstances. Make a conscious decision to feel optimistic and self-assured.
3️⃣ Speak with conviction:
You don’t have to be “perfect” to be confident. Own what you speak.
4️⃣ Heighten your existing visual appeal:
Smile easily at yourself, and others.