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We normally go to a formal event to ring in the Ne

We normally go to a formal event to ring in the New Year but this year obviously looks a little different.
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Did you dress up or dress down for 2021?

I might be an expert at gaslighting myself. . I ra

I might be an expert at gaslighting myself.
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I rarely give myself the space to process and express my emotions and thoughts- my default reaction to trauma is to brush it off and push harder to get past it.
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And while I have become more aware of this in myself and have begun working on unlearning this habit, I am seeing it develop in my family, my friends, and my clients and it’s breaking my heart.
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It’s kind of funny, the scheduled post for today actually read “Life has it’s up and downs. We call those squats” and the caption was going to be along the lines of encouraging you to push forward, but it wasn’t sitting with me well.
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We do call ups and downs squats here in the fitness industry. But we also alternate our working sets with rest periods so that we can perform at our best and avoid injury.
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I know we have all heard and said it before: 2020 was one hell of a year.
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In some way or another, something traumatic and life changing has happened to every single person on this planet. You included.
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Are you giving yourself space to process what happened or are you brushing it off and trying to push forward?
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Holding space for yourself to process and express emotion takes time and energy. Are you also giving yourself grace for not being 100% on top of everything else while you do this?
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You deserve the space to feel what you need to feel about what has happened this year. And you deserve grace while you go through this process.
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Don’t forget to take a rest period.

HEY! Are your workouts...working? . Seeing progres

HEY! Are your workouts...working?
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Seeing progress happen in the gym is a motivating indicator that you're on the right track and doing well with your fitness routine, but how do you know if you are progressing?
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Hint: being sore doesn't mean your workout was effective. 🤭
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Like all things in your wellness routine, you should be tracking your workouts so you can compare your performance past workouts and see any differences (good or bad) that arise!
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Some things to track and compare include:
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✏️ Are you lifting heavier weights?
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✏️ Are you able to complete more reps for the same amount or more weight?
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✏️ Are your energy levels higher throughout the day?
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✏️ Do you notice physical changes in your body (specifically in the way your clothes fit or how your body appears)?
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✏️ Do you need shorter rest periods in the gym and in your day-to-day activities?
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✏️ Are you sleeping deeper and longer than before?
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If you can answer yes to any of these, that is a good sign your workouts are working!
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Keep it up, if that's the case, there is no need to switch up a workout too often- especially if it is working for you!
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Not seeing the progress you want to be? Let me know down in the comments and let's see if we can identify the tweaks you can make to your program to get back on track! 👇💪

There are three ways you can make salad taste bett

There are three ways you can make salad taste better.
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🥗 Don’t always use lettuce or greens for your base! Switch it up with colors and textures! I love to use cucumbers as my base right now. You can also use shaved Brussels sprouts, shaved zucchini, shredded cabbage or shredded carrots!
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🥗 Season your salad! Seriously! The difference between your salad at home and a salad at a restaurant is good old fashioned salt and pepper!! Season your salad and your taste buds will thank you!
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🥗 Don't forget to eat fruit with your veggies! Apples, mandarin oranges, dried cranberries, pears, and berries are all wonderful additions to a salad that are healthy and flavorful!

My current favorite salad combination is diced cucumber, sliced grape tomatoes, diced avocado, corn, lime juice, grilled chicken, a tiny bit of ranch, and salt and pepper! 😋
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What’s yours? 👇 Drop me a comment with your favorite salad recipe!

I know it isn't hump day YET 🐪... . But here is

I know it isn't hump day YET 🐪...
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But here is a little booty pump to lift your spirits today. You know what they say... the higher the glutes, the higher the mood!
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I know... no one says that. But they should be saying it, shouldn't they? Your glutes are the largest muscles in your body, and they hold a lot of power!
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SQUEEZE that peach 🍑 during these bodyweight exercises to activate them and develop your mind to muscle connection so that when you add some resistance you can really grow those glutes!
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Try 10 reps of each:
🍑 Good Mornings

🍑Glute Kickbacks

🍑Reverse Lunges

🍑Hip Thrust

🍑Frog Pumps
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And let me know if you feel the burn by dropping a 🔥 in the comments!

What if... you thanked your stress instead of tryi

What if... you thanked your stress instead of trying to get rid of it?
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This won't get too woo woo, I promise, but consider this...
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My rescue-dog, Whiskey, had a fairly traumatic puppyhood. Because of that, he is highly reactive and used to be difficult to manage. Often getting triggered and worked up over the smallest of things.
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Noises outside of our home being one of them. We live on a very busy street in a metropolitan area. We can't control the noises. And we can't control Whiskey's triggers.
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But with training, time, and communication with him, we learned that Whiskey's worry was not rooted in what the noise was but that Joey and I needed to be aware of it.
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So when he barked, we started thanking him (with a literal "Thank you buddy!") to acknowledge he had done his job and we were aware of the noises.
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And you know what happened?
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He stopped barking at noises. Every once and awhile he will hear something and cock an ear, but a simple look at us for validation will calm him down in an instant.
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Stress triggers cause a physical response in the body- a faster beating heart, sharper senses, racing thoughts, tightened muscles.
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But what if, instead of fighting your body to combat these symptoms of stress, you THANKED your body for doing its job and performing the way it is supposed to?
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What if you began to appreciate what your body was doing to help you out at this moment and how powerful that was?
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Do you think you would continue to be chronically stressed out?
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Or do you think, maybe, you could start using your body's natural stress response as a tool to overcome obstacles and develop confidence?
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What do you think about this- worth a try, or have I gone crazy?

My favorite core exercise (with the silliest name)

My favorite core exercise (with the silliest name)!
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The "Dead Bug" 💀🐜
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When done correctly, this exercise targets those DEEP stabilizing core muscles, as well as your back and hip muscles. By strengthening these stabilizing muscles you can improve your bigger lifts by better stabilizing your core and protecting your spine! 🏋️‍♀️
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My running clients also know- strengthening your core and hip flexors mean better runs with less injury! 🏃‍♀️
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Swipe to see me do it! 👉 To perform the Dead Bug:
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💀 Lie on your back with arms and legs extended above you, knees bent at 90 degrees.
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💀Engage your core by tilting your pelvis towards your ribcage, making your back flat to the ground.
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💀 Inhale, then exhale as you slowly lower your right arm and left leg to the floor. Concentrate on keeping your limbs steady and back flat! Do not twist or arch your spine.
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💀Bring your arm and leg back up to the starting position and repeat with the other sides! Completing both sides counts for one rep!
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One of my challengers (who is a chef!) called this exercise "pulling taffy" 🍬 and I loved that cue because there should be a constant tension between your limbs as you move if your core is activated properly!
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Hit that "save" button to try this out later, then do 3 sets of 10 reps and let me know down below how it felt! 👇

Just a couple of cool cats 😎 Happy Halloween! #

Just a couple of cool cats 😎 Happy Halloween! #community #COOLcoolcoolcool #jeffandbritta

You're wrong about energy drinks ☠ . "I can't be

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