“I worked out today, I deserve it,” You say to yourself as you peel back the top of the Oreo box. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ “Ugh, I’m a failure, I have to eat a salad for dinner tonight because I ate a donut at work!”⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ Sound familiar?⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ If you’re still reading this, you’re probably familiar with using food as a punishment and reward system.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ And that is what’s keeping you from reaching your goals. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ When you use food as a reward or a punishment, you’re continuing the yo-yo cycle of “getting on or falling off the wagon.” Over and over again. You’re reinforcing a type of victimhood that leaves you at the mercy of food. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ Jumping ‘on’, and ‘off’, constantly leads to inconsistency, which prevents you from reaching your goals - and it causes harm mentally and emotionally. It takes away your sense of control and ability to make decisions that serve you. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ Fixing this takes time and repetition. First, start with reminding yourself that food isn’t a punishment or reward. Eating nutritious food is a form of self care. Having something "off diet," is okay once in awhile too and isn't a reflection of whether you're good⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ Next, healing from this takes mental [...]
Self-Love shows up in many ways. ⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Loving yourself looks like:⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1. Taking personal time⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2. Getting fit and strong⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3. Eating healthy⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4. Getting enough sleep⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ 5. Daily meditation and visualization⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ 6. Improving your finances (saving/paying off debt/investing/etc)⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ 7. Surrounding yourself with positive people who support your growth⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ 8. Practicing gratitude⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ 9. Reflecting on how far you've come and being proud of yourself⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ 10. Breaking the cycle of generational toxic behaviors and working on healing ⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Think about the goals you have right now. Maybe it’s to lose weight, build muscle or finally be able to do a pull-up. Now imagine you have done the work to achieve this goal. You put in the hard work, effort and you were successful.Who is this person? The person who achieves this goal is not the person you’ve been up to this point. The person who achieves the goal you’ve always wanted is the empowered version of yourself. In order to move forward and evolve, you must step into your empowered state and be this person. So think about achieving the goal you deeply desire. - Then ask how your empowered self would show up. How does your empowered self plan their day? How does your empowered self exercise? How is their nutrition? How does your empowered self handle things when shit gets tough and obstacles stand in the way? What does your empowered self do in order to achieve what they set their mind out to do? Send me a message and let me know!
This effective warm-up is great to get your muscles nice and warm for leg day. Start with 2 minutes on the row machine. Then, 2 rounds of 10 Air Squats 10 Banded Good Mornings 10 Kettlebell Swings 10 (5 each side) Walking Lunges Feel free to add in some targeted mobility after prior to your training session Enjoy! https://www.youtube.com/watch?v=lQlullER9RU
Reflection is the 1st step when stepping onto the Warrior Path. You must first reflect on where you've been, who you've been and what past decisions you've made in order to change and grow. https://www.youtube.com/watch?v=l3tI9DLlCYs
Whether you’re new to the gym, or a long time athlete you’re going to have to put in the work to reach your goals. The goals just change and evolve depending on where you are on your journey. Even if you’re injured or needing to take a break, you’re going to have to put in the work - it might look different and be focused around rehab, self-care, and recovery - but it is still work. Our life goes in ebbs and flows. Sometimes we’re at our peak and performing at our best, other times we have to take a step back and implement RAM: Reassess Adjust Course Move Forward No matter where you are on your journey, don’t let the fear of inevitable obstacles paralyze you from taking action. Do what you can today. Every day. Set bigs goals, then work backwards by breaking them down into smaller goals and daily actionable tasks. You’ll get there. It’s a journey with a lot of ups and downs, and lessons to be learned, but you’ll get there and become stronger as a result. Being an Alpha Maiden doesn’t mean you need to show up as an already-made badass, it means you need to show up as you are, willing [...]