Personal Coaching "The thing that is really hard, and really amazing, is giving up on being perfect and beginning the work of becoming yourself." -Anna Quindlen
I am by no means great at pull-ups but I get so tired of hearing people say girls can't do push-ups and pull-ups. So I make sure to practice them just to prove people wrong 😁 (weighted 20 kilos today for 3x3 cluster sets w/20 sec rest)
When it comes to the potential for upperbody strength/power relative to bodyweight, males and females are similar. Males typically have more muscle mass hence they can lift more actual weight BUT ladies that shouldn't be an excuse not to do push-ups and pull-ups. If you believe the myth that you "can't" do them, chances are, you never will. "Whether you think you can, or you think you can't, you're probably right." (Henry Ford). #jesisays #athlete #strength #pull-ups #run #jump #play
It's no secret that I would prefer to go on a 6 mile run than lift weights BUT I also know the importance of lifting, especially as a runner. Thankfully I have co-workers who harass me enough that I am obligated to prove I am not a wimp 😉 (today was 130 kilos w/a 4 sec hold at bottom). Not only does being strong help me get faster, it also helps protect my joints and lifting helps fight osteoporsis. Big shoutout to @scottbankers for creating the program! 💪💃
#jesisays #athlete #run #jump #play #strength #squat
😂 #complexcarbs #funnyfriday #jesisays
I love push-ups; you can always make them harder, no matter how strong you are. If you are looking to spice up your push-ups try this Superman TRX one! I love it because you have to use your whole body as one unit to complete the move- upperbody is obviously pushing, but your core (hips, glutes, and abs) will have to be engaged so you don't swing. Athletes don't get to isolate muscle groups when they compete, exercises like this help athletes learn coordination so their sport movements become more efficient.
#jesisays #athlete #strength #run #jump #play #push-ups #superman #junglegym
People always ask me what I "cheat" on when it comes to my diet. I don't believe in cheat meals; I believe anything in moderation is okay. Creating a cheat mentality makes most people feel like they are depriving themselves from something. You shouldn't feel like that. Eat what you want, in moderate amounts and account for it with your activity levels. Donuts are probably what most people consider "bad" food, but these GF, Dairy free donuts are one of my favorite post long run snacks! (I also always have a shake with it to get some protein.) 220 calories, only 4g of sugar, well worth it after a long run
On a side note, they are buy one get one free at Sprouts right now
#jesisays #athlete #run #eatheathly #nutrition #sprouts #marathontraining
Spent the morning do some yoga at Dana Point; great recovery day activity after my long run yesterday! The view, company, and lazy pool day that followed weren't too bad either @sydneymcdowell
#jesisays #yoga #athlete #breathe #balance
My #secretsauce to fuel through long, hard workouts- beta alanine, glutamine, carb gain, BCAAs. The aminos aid in recovery, beta alanine (also an amino) has been shown to keep the pH down in muscles (acidic muscles is what leads to fatigue, not lactic acid like some people believe) and the carbs help shuttle everything along plus give me some extra fuel.
If you live in #Phoenix area drop by @firebirdnutrition to pick up these products at the best price!
#jesisays #athlete #fitness #nutrition #firebirdnutrition #firebirdnutritionapproved #shoplocal
"THERE'S SO MUCH ROOM FOR ACTIVITIES!"
Hotel balcony workout:
Hand walkouts w/push-up 10x
Forward lunge w/single leg deadlift 10x
Push-up w/twist 10x
SL glute bridge 15x each leg
Lateral lunge 12x each leg
Pike push-up 10x
Superman plank 30 sec each side
Squat w/hold at bottom 10 sec +10 pulses 10x
SL touchdowns 10x each leg
Spiderman plank 10x each side
Bonus you can blast country music when you're 8 floors up and no one complains
#jesisays #athlete #fitness #hotelworkouts
Wanna know my secret ingredient to make protein cookies more cookie like? Throw in a little GF cake mix. A little goes a long way. Today I used chocolate so I have brownie protein cookies :) #jesisays #athlete #nutrition #healthy #proteinsnacks
Running and jumping are both hard on the joints, so I try to work in sand workouts to cushion the joints a bit! Also makes your stabilization muscles wake up a bit. My workout this morning consisted of a 2 mile run around the pond and then 3x12 board jumps, 3x12 lateral jumps, 3x10 single leg broad jumps, 3x12 lunge explosions and 3x15 squat jumps for height. If you are working on power, make sure to get enough rest between sets. Maximum power, like strength, requires longer rest periods than a cardio focused workout!
#jesisays #run #jump #playgroundfitness #athlete #arizona
Usually the first thing that I lose when I fatigue is knee drive so I love taking advantage of big stadium stairs at the end of workouts. If I don't drive my knee up, then I will face plant. Pretty good motivation Practice pushing through on little things when you're tired- knee and arm drive are usually forgotten when we get tired- and then when it comes time to perform, those little things will be natural.
#jesisays #run #athlete #arizonasun
I am inventing a new fitness movement...people spend a lot of money on fitness gimmicks and I think this could be the next big thing. Bikram hiking plus yoga...more calorie burning, more cardio, more strength training than yoga alone. You'll sweat so much that you'll think you're losing weight...I mean its gotta work better than one of those "slimming belts"
#jesisays #noshortcuts #eatclean #trainhard #athlete #arizonasun
For all those wimpy people out there who can't handle spicy foods, here is some good news ☺
#jesisays #nutrition #athlete #supplements
Looking for a protein packed snack? Try dry roasted edamame; 130 calories, 14g of protein plus 7g of fiber! Also it won't melt in your car :) #jesisays #athlete #nutrition #proteinsnacks
Food for thought.
#jesisays #athlete #nutrition #carbs
I get asked a lot about how to stretch the glutes. Traditional stretches usually have us pushing our knee away (laterally) from us. One of the functions of the glutes is lateral rotation though, so this may not be the most efficient way to stretch. Try bring the knee in towards your chest instead.
1. Place feet on wall and raise hips (if you have back problems, slide further from wall)
2. Cross one leg over the other knee and pull knee in (play with ankle placement on the leg to alter the intensity of the stretch)
3. Lower hips and hold 30-60 seconds.
I do this stretch every morning and it has helped my hamstring and glute tightness while running tremendously!
#jesisays #glutes #flexibility #athlete #run
People talk a lot about BCAAs but not quite as many know what they actually are. Supplementing with BCAAs is common but you also get them through food! If you drink a dairy, egg, or beef based recovery shake you are getting all 3! If you do supplement with them, drink them pre or intra workout.
#jesisays #athlete #nutrition #protein #getstrong #firebirdnutrition
Everyone knows the importance of protein, but few know how much they NEED and how much they actually get. If you are serious about your performance, this is a must know!
Plus you get to practice those algebra math skills...( kg = lb/2.2046 ☺) #jesisays #athlete #nutrition #strength
Wanna enjoy the nice weather but still get a good leg workout in? Find a track with stadium stairs and try this one! One set = up to top and back down
#jesisays #athlete #strength #run #arizonasun
#creatine often gets a bad rap, but it is one of the most studied and supported supplements out there in regards to improving performance. Most of the bad information out there is myth or simply based on old studies done on a very specific population. All recent research has shown how beneficial creatine is to athletes with little to no dangerous side-effects seen in healthy populations.
#jesisays #nutrition #athlete #firebirdnutrition
Omega 3s are in the news a lot these days, here's a few facts about Omega 3 fatty acids:
*Western diets are ⬆ in Omega 6 and ⬇ in Omega 3. The ideal ratio is 4:1, supplementing with fish oil helps balance that ratio.
*Omega 3 deficiency has been linked to inflammatory disorders, depression, ADHD, and even scizophrenia.
*EPA and DHA in particular are linked to improvements in body composition, inflammation, can protect against cardiovascular disease, and help decrease symptoms associated with several mental/behavioral disorders
Rapid weight loss = rapid weight re-gain. Eat the right carbs, at the right times, but depleting drastically won't result in quick fat loss...there's no easy way to lose fat.
#jesisays #hardworkpaysoff #athlete #carbs #nutrition
Single leg touchdowns are a simple but really useful exercise to add into your routine; you learn to stabilize as well as strengthen your glutes! Use it as a warm-up or superset it with another exercise!
#jesisays #mysuperherofriend #athlete #strength #balance #glutes
Beef protein powder (beef's amino acid profile is the most similar to human muscle and is quickly digested, so it is a great post workout option for those with dairy allergies or avoiding dairy!), a tbsp dark choc chips, some almond milk, a little #PB2 and some ice!
#jesisays #athlete #nutrition #beefitswhatsfordinner
Bonus fact, certain forms of carnitine have various effects on the body (Acetyl-L-carnitine = cognitive;
L-carnitine L-Tartrat [LCLT] = physical performance/power output;
Glycine propionyl L-carnitine = blood flow)
And some studies have also shown that taking it daily can help decrease ADHD symptoms.
#jesisays #nutrition #athlete #fit
One of the most important parts of my philosophy is that being healthy has less to do with a number on a scale and more to do with being able to live a lifestyle you love! @sydneymcdowell and Keith both train with me, but love to #hike so sometimes we switch it up and do a killer hike instead of a lift or cardio session. One of the biggest benefits of hiking is the deceleration training on your legs! #jesisays #loveyourlife #athlete #fit #squawpeak #echocanyontrail #phoenix
#jesisays #passion #live
If you like sweet potatoes, you gotta try this sweet potato hash! Chop up a couple of sweet potatoes, and then drizzle with coconut oil. AMAZINGNESS. Super simple and a little goes a long way! #jesisays #athlete #nutrition #breakfastofchampions
The best diet is the healthy lifestyle you can maintain #jesisays #athlete #hardworkpaysoff
Last video of the playground series is one of my favorite exercises! It combines cardio, core, and strength; Gorilla push-ups are kind of like burpees on steroids....The higher the pull-up bar, the more difficult it will be. Do 10-12 reps.
Ok so those were all leg exercises, what about the guns? Playgrounds are great for pull-ups, chin-ups, push-ups, pike push-ups and inverted rows! This is an example of an inverted row, do 10-15 reps, make sure to keep your body straight, squeeze your glutes and keep your hips up, abs tight. You can switch up your grip from over to under hand as well as change the width of your hands.
Udeme is a giant, so these step-ups look super easy, but find the perfect height for you and they are a great way to strength your legs and get some cardio in. Switch them up by playing with height, and knee drive speed. Start with holding that knee at the top for a 1 count, then as you get your balance, speed it up a little. Make sure to push through your heel on the stance leg to keep pressure out of your knee. Do 12 reps each leg. This is not in super speed like the cardio step-ups, these should be slower and more controlled and a bit higher so you get more strength.
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