Determined Grit

𝗪𝐡𝐞𝐧 𝐌𝐨𝐭𝐢𝐯𝐚𝐭𝐢𝐨𝐧 𝐢𝐬 𝐋𝐚𝐜𝐤𝐢𝐧𝐠, 𝐃𝐢𝐬𝐜𝐢𝐩𝐥𝐢𝐧𝐞 𝐒𝐭𝐞𝐩𝐬 𝐈𝐧⁣
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Sure it’s nice to feel motivated to workout, eat right, etc., but that alone won’t keep you going long term without Self-Discipline.⁣
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Fitness has always been a way for me to deal w/anxiety & depression, but with those can come a lack of motivation. I know by exercising I’ll give my mind a break & feel better, but I need something to get me going at times. That something is my 𝐬𝐞𝐥𝐟-𝐝𝐢𝐬𝐜𝐢𝐩𝐥𝐢𝐧𝐞. The discipline to stay committed to myself & my goals regardless of emotions.⁣
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- Discipline is what drives you to succeed when faced with adversity. ⁣
- Discipline overcomes the voices in your head.⁣
- Discipline assures you stay on track.⁣
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Next time your motivation is lacking, tap into that discipline you’ve been accumulating by every decision you’ve made to show up fully for yourself! ⁣
*𝐑𝐞𝐦𝐞𝐦𝐛𝐞𝐫: 𝐘𝐨𝐮 𝐚𝐫𝐞 𝐚𝐧 𝐎𝐯𝐞𝐫𝐜𝐨𝐦𝐞𝐫, 𝐚 𝐅𝐢𝐠𝐡𝐭𝐞𝐫, 𝐚 𝐂𝐡𝐚𝐦𝐩𝐢𝐨𝐧!*

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𝐓𝐡𝐞 𝐁𝐞𝐭𝐭𝐞𝐫 𝐁𝐫𝐞𝐚𝐤𝐟𝐚𝐬𝐭 𝐏𝐚𝐬𝐭𝐫𝐲
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Of course the moment I give up processed foods I crave a Strawberry Poptart 🤦🏽‍♀️ But then I found Toaster Pastry at the store. Impressed by the ingredient list, I figured why not.

*I don’t buy things w/ingredients I don’t understand. chances are my body won’t either* ⁣

Bobo’s satisfied my craving & I felt good about my healthier food choice.⁣
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𝐓𝐚𝐬𝐭𝐞: Dense & Mildly Sweet ⁣
(oats are more filling than flour = dense; less filling in comparison = less sugar content = healthier!!)⁣
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𝐇𝐞𝐚𝐭𝐞𝐝/𝐀𝐬 𝐢𝐬: I do both, but most of the time I eat these on the go, so “as is” for me mostly⁣
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𝐏𝐫𝐨𝐬: Satisfying, Filling, Quick, GF, Non-GMO, Vegan, Soy Free, Dairy Free, Trusted Whole Food Ingredients ⁣
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𝐂𝐨𝐧𝐬: limited in store options, but all avail on website⁣. You can use their store locator to see where to buy them too! ⁣

What’s your quick go to breakfast?

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@ HotelIndigoMiamiBrickell

𝐒𝐭𝐫𝐞𝐭𝐜𝐡𝐢𝐧𝐠/𝐌𝐨𝐛𝐢𝐥𝐢𝐭𝐲 ⁣
I like to combine different techniques:⁣
- Yoga ⁣
- Static Stretching⁣
- Dynamic stretching ⁣
- PNF Stretching ⁣
- Foam Rolling ⁣
- Trigger Point⁣
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It really just depends on the needs of my body, the activity I’m getting ready to accomplish (or just finished) as to which technique I’ll choose.⁣
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I prefer to choreograph my stretch/mobility routine into a flow most of the time {it’s the dancer in me haha}⁣
The flow even serves as a great recovery workout for my ‘Active Rest Days’. ⁣
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Anyway, you all asked for more mobility/stretching, which is also my FAVORITE thing to do, so I’m excited to share more w/you all! ⁣
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𝗪𝐡𝐞𝐫𝐞’𝐬 𝐲𝐨𝐮𝐫 𝐟𝐚𝐯𝐨𝐫𝐢𝐭𝐞 𝐩𝐥𝐚𝐜𝐞 𝐭𝐨 𝐬𝐭𝐫𝐞𝐭𝐜𝐡? ⁣
Mine is by the water {this is actually by the pool at my hotel}

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•𝐁𝐚𝐥𝐚𝐧𝐜𝐞• “A state of equilibrium; Equal distribution of weight; Mental steadiness or emotional stability.”⁣
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I’d love to say I’m great at finding balance within my life, emotions & health regimen but there are times when life throws a curve ball & that balance is gone! Haha⁣
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Reality is that will happen because life is constantly changing. However, the more we are able to make peace w/change, the greater our ability is to adapt & make adjustments. In the end regaining a position of centeredness.⁣
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Having steps or a plan of action for maintaining/regaining balance is something I find helpful. ⁣
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Here are a few of my steps:⁣
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- 𝐁𝐫𝐞𝐚𝐭𝐡𝐞 𝐃𝐞𝐞𝐩𝐥𝐲. {My anxiety will run wild if I allow it & breathing deeply calms my mind}⁣
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- 𝐐𝐮𝐚𝐥𝐢𝐟𝐲 & 𝐓𝐫𝐚𝐜𝐞 the root of any intrusive thoughts that comes up: (ie fear doubt etc)⁣
These thoughts also offer us an opportunity to grow, learn & heal ⁣
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- 𝐀𝐬𝐬𝐞𝐬𝐬 𝐭𝐡𝐞 ‘𝐍𝐞𝐰’ (change, situation etc)⁣
Now that the mind is calm & clear you can look at it as a whole w/clarity & confidence⁣
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- 𝐌𝐚𝐤𝐞 𝐚 𝐏𝐥𝐚𝐧 𝐨𝐟 𝐀𝐜𝐭𝐢𝐨𝐧 (including boundaries) to manage the change ensuring mental & physical health are given importance ⁣
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- 𝐆𝐫𝐚𝐜𝐞 Giving myself grace & not beating myself up if the initial plan doesn’t work. The plan doesn’t have to be perfect, there just needs to be a plan to get moving.
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We all process change differently & while these things are helpful to me, I’d love to hear some things you do that helps you regain or maintain balance!⁣
𝗪𝐡𝐚𝐭 𝐚𝐫𝐞 𝐬𝐨𝐦𝐞 𝐬𝐭𝐫𝐚𝐭𝐞𝐠𝐢𝐞𝐬 𝐲𝐨𝐮 𝐢𝐧𝐜𝐨𝐫𝐩𝐨𝐫𝐚𝐭𝐞 𝐢𝐧 𝐲𝐨𝐮𝐫 𝐥𝐢𝐟𝐞?

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𝐓𝐎𝐏 𝟑 𝐁𝐄𝐍𝐄𝐅𝐈𝐓𝐒 𝐨𝐟 𝐅𝐨𝐚𝐦 𝐑𝐨𝐥𝐥𝐢𝐧𝐠⁣
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Foam Rolling aka Self-Myofascial Release (SMR) is basically a self massage. Foam Rolling helps keep your musculoskeletal system healthy & pain free. ⁣
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A couple definitions before we discuss these 3 Benefits:⁣
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𝐌𝐲𝐨 = of muscle; relating to muscles⁣
𝐅𝐚𝐬𝐜𝐢𝐚 = connective tissue surrounding every muscle, bone, nerve fiber, blood vessel, organ; provides support, cushion, stability, movement & dynamic flexibility ⁣
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1) 𝐄𝐥𝐢𝐦𝐢𝐧𝐚𝐭𝐞 𝐀𝐝𝐡𝐞𝐬𝐢𝐨𝐧𝐬: knots or speed bump feeling you experience when rolling is a protective mechanism by the body due to trauma.⁣
When fascia is shortened/damaged collagen fibers become adhered limiting elasticity & exerting a pull on rest of body.⁣
•Your body is going to find the path of least resistance to accomplish movement. Adhesions create tension, which is why your body will compensate in movement resulting in altered mechanics & alignment.•⁣
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2) 𝐇𝐲𝐝𝐫𝐚𝐭𝐞𝐬 𝐅𝐚𝐬𝐜𝐢𝐚 𝐓𝐢𝐬𝐬𝐮𝐞:⁣
Fascia tissue has 3 basic ingredients: collagen, elastin & ground substance.⁣
Hydrated tissues = springy & resilient⁣
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3) 𝐈𝐧𝐜𝐫𝐞𝐚𝐬𝐞𝐬 𝐁𝐥𝐨𝐨𝐝, 𝐌𝐞𝐭𝐚𝐛𝐨𝐥𝐢𝐭𝐞 & 𝐋𝐲𝐦𝐩𝐡 𝐅𝐥𝐨𝐰:⁣
Adhesions decrease blood circulation creating painful & cramping extremities.⁣
𝐁𝐥𝐨𝐨𝐝 𝐅𝐥𝐨𝐰 increased allows nutrients to get to tissue & metabolic waste taken away.⁣
𝐌𝐞𝐭𝐚𝐛𝐨𝐥𝐢𝐭𝐞 𝐅𝐥𝐨𝐰 increased by blood flow = removal of waste from tissues, better delivery of nutrients aiding in recovery. ⁣
𝐋𝐲𝐦𝐩𝐡 𝐟𝐥𝐨𝐰 (lymph is fluid produced by body to help fight infections & maintain immune health)⁣
Increased flow = improved fluid exchange, body’s natural defenses, recovery time, muscle tone, tissue length & hydration⁣
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As you can see foam rolling is important to your overall health. Take 10-15min daily to foam roll & see how it makes a difference in how you feel & move. *𝐍𝐨𝐭𝐞 𝐢𝐭 𝐝𝐨𝐞𝐬 𝐧𝐨𝐭 𝐫𝐞𝐩𝐥𝐚𝐜𝐞 𝐬𝐭𝐫𝐞𝐭𝐜𝐡𝐢𝐧𝐠, 𝐛𝐨𝐭𝐡 𝐦𝐮𝐬𝐭 𝐛𝐞 𝐝𝐨𝐧𝐞*⁣
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Hit me up in the comments if you have any questions! ⁣
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@ Bayshore Boulevard

Let’s talk 𝐅𝐨𝐚𝐦 𝐑𝐨𝐥𝐥𝐢𝐧𝐠! Whether you’re actively using one or letting it collect dust in a corner of your room 🙈🙊...Let’s go over some 𝐃𝐎𝐬 & 𝐃𝐎𝐍’𝐓𝐬:⁣
𝐃𝐨:⁣
- Foam Roll Pre/Post workout & active rest days ⁣
- BREATHE! Deep diaphragmatic breaths help your muscles relax⁣
- Use proper posture (avoid low back sagging & maintain plank position) ⁣
-Roll gently & slowly (rolling to aggressively damages fascia & causes further inflammation)⁣
-Apply the right amount of pressure. (Mild discomfort expected, should not feel excruciating pain)⁣
-Move & Stretch Afterwards: WHY? Because going through movement after releasing tension establishes functional range of motion ⁣
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𝐃𝐎𝐍’𝐓𝐬:⁣
-Roll over bones/joints ⁣
-Roll too fast (doesn’t apply enough pressure)⁣
-Stay on one spot for too long ⁣
-Continue to roll if you feel tingling, pulsing or limbs falling asleep = pressure on a nerve & limited blood flow⁣
-Roll on Low back (instead focus on upper back & glutes)⁣
- Roll IT band (instead focus on glutes, quads & around the knee)⁣
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𝐑𝐞𝐜𝐨𝐯𝐞𝐫𝐲 𝐢𝐬 𝐞𝐬𝐬𝐞𝐧𝐭𝐢𝐚𝐥 𝐭𝐨 𝐥𝐢𝐟𝐞! We all build tension in our bodies daily whether from everyday movement, training or physically demanding jobs. It’s important to release it in order to move more freely & easily. ⁣
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•If you have questions comment below, someone else may have the same one•⁣
𝐇𝐚𝐩𝐩𝐲 𝐑𝐨𝐥𝐥𝐢𝐧𝐠 ✌🏽
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•𝐃𝐨 𝐌𝐨𝐫𝐞 𝐨𝐟 𝗪𝐡𝐚𝐭 𝐌𝐚𝐤𝐞𝐬 𝐘𝐨𝐮 𝐇𝐚𝐩𝐩𝐲•⁣
Whether you’re just starting an exercise regimen or have been working out for awhile make sure to incorporate activities that bring you joy. Biking & running have become my go-to activities outside of strength training.⁣
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By having a variety of activities to choose from makes it easier to stay committed & be consistent. Maybe even bring a friend along with you. I have a client that FaceTimes me when she does cardio because it helps her stay accountable & motivated. ⁣
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Find what works for you & get creative! If you need guidance or an accountability partner hit me up & I got you! ⁣
𝐇𝐚𝐯𝐞 𝐚 𝐠𝐫𝐞𝐚𝐭 𝐝𝐚𝐲 𝐃𝐆 𝐅𝐚𝐦!⁣
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Outfit⁣:
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𝐀𝐑𝐄 𝐘𝐎𝐔 𝗪𝐈𝐒𝐇𝐈𝐍𝐆 𝐅𝐎𝐑 𝐑𝐄𝐒𝐔𝐋𝐓𝐒 𝐌𝐎𝐑𝐄 𝐓𝐇𝐀𝐍 𝐘𝐎𝐔’𝐑𝐄 𝗪𝐎𝐑𝐊𝐈𝐍𝐆 𝐅𝐎𝐑 𝐓𝐇𝐄𝐌?!⁣
Most of us went into this year w/specific goals & I want you to truly ask yourself that question.⁣
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•Have you written your goals down & mapped out a plan to accomplish them?•⁣
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If not, I encourage you to 𝗪𝐑𝐈𝐓𝐄 down your goals 𝐀𝐍𝐃 the steps you’re going to take to accomplish them! ⁣
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•Focus on “𝐒𝐌𝐀𝐑𝐓” Goals: Specific, Measurable, Attainable, Relevant, Time-Based•⁣
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If you need help seek out a professional {literally, make sure they are certified/have a degree etc.}⁣
I’m currently taking virtual Fitness & Health Coaching clients. I know other Professionals too if you need suggestions. Now is the time to rid ourselves of limiting beliefs & self-sabotaging habits! It’s time to reach our goals!! Happy New Year Fam! Let’s Go!!
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