Knee pain can be one of the most annoying hindrances to training in any activity. What worse is that if you take too long of a break you come back weaker, and it takes forever to get back into shape! 🤦🏻♂️🤦🏻♂️🤦🏻♂️ Here's a couple of exercise variations you can utilize to still maintain your lower body workout while recovering from knee pain. These are early exercises that I have been using with some post-op ACL patients, but they are useful for patients with general achy knees as well! 😩😩 These exercises utilize hip strategy while keeping forward knee travel to a minimum (knees behind toes). I know that PTs are moving away from the “knees behind the toes” movement, but we can’t deny the fact that less forward knee travel is less irritable for the knees for a certain period. ⬇️⬇️⬇️ With a proper exercise program, knees over toes should eventually be incorporated into training! Check out @kneesovertoesguy for the perfect example! 💪💪💪 1️⃣ Reverse Monster Walks 2️⃣ Reverse Lunge (Sagittal and Traverse Plane!) 3️⃣ Bulgarian Split Squat
A year and a half ago, I had been in a position for 5 years and decided to take that leap and go for a promotion.☺ Never in my life had I been brave enough to do anything like that. I always stayed in the background. I was nervous as hell and I ended up bombing the interview. 😥I cried my eyes out. I was actually infuriated that I did not get the position for I had always worked very hard and everyone who knew me knew I always gave it my all with anything put in front of me. Now, I see! 🙂 I believe it was the universe giving me that push I needed to move on to something new. If it was not for being denied the promotion, I would not have stepped out of my comfort zone and moved onto something new. This all resulted in me choosing to start taking care of me and then to start coaching. Anyone who knows me could tell you that never in a million years would they have thought that I would have ended up being a health and fitness coach. I had no confidence. I am not a salesperson. Tell me no and I will say ok! I am not pushy and wouldn't wanna be. If it's not your time, then its not your time. But when it is your time and you are ready to step outside of your comfort zone, I am here for you!!!🤗 All you have to do is send one simple message to me...more info please!!!❤ And right now we have a try before you buy option! Free week group starts monday!!! #nothingcomesfromcomfortzones#livingmybestlife#happyandhealthy#blessednotstressed#momof4kiddos#fitmom#coachlife#mentalhealth#physicalhealth#allovertransformation#40lbslighter#mooresvilleindiana
Dates are one of my favorites! I affectionately call them #godscandy 😋. • Whenever you have a sweet tooth add these to your favorite smoothie, eat them plain or dip them in almond or peanut butter for an amazing and satisfying treat. And of course they're nutritious too! Dates are excellent for: 🌱weight loss 🌱relieve constipation 🌱promoting heart health 🌱diarrhea 🌱anemia 🌱reducing blood pressure 🌱impotence 🌱respiratory system 🌱digestive health 🌱healthy pregnancy and delivery 🌱hemorrhoid prevention 🌱arthritis 🌱colon health • This week remember these 2 things: Nature always WINS! And your goals won't work unless you do! • Earthly Bodies Natural Living - Helping you make your body a spiritually, mentally and physically safe place to LIVE!
Happy Birthday to us! 🎂🎉🎈 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ It's hard to believe it's been 2 years since we relocated to Niddrie - time flies. Involved in the local community for over 40 years, KRP still provides the most up to date care for our patients & we'd be nothing without you all. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ So THANK YOU - your success is our success.
My sister said to me recently, I wish I had your determination to lose weight. The same day an article was shared stating the wellness industry is just the diet industry in disguise under a new name. It made me think about why I do what I do. Yes, I needed to lose weight when I began this journey 3 years ago, but this is about so much more than a number on a scale or measurement. I weighed myself in the beginning to have a basis, but I rarely step on a scale now. Why? Because the actual weight is not what I’m worried about. I want to be healthy. Healthy is different for everyone. My healthy looks different than your healthy. I choose to exercise as much as I do because it brings me joy! I have found a passion for @high.fitness classes I attend. The exercise helps my physical health and mental health. It has also brought me a community I never expected. I make choices on what to eat based on how my body reacts to different foods. I cut out dairy because it was suggested it would help with my eczema. When it didn’t, I tried to add dairy back into my diet and my body reacted negatively, so I choose to avoid it when possible. I cut out soda for awhile, but I now get a Coconilla Coke from @fiiz_drinks a few times a week. I LOVE @crumblcookies ! We have ate more donuts than we probably should in the last month. I still try and eat more fruits and vegetables and cook dinner. But if I want a burger, I’ll eat a burger. I don’t track calories, macros, or anything else. I just do what feels good to me. I know there are people that do better tracking their food, and that’s OK! Let’s stop shaming and comparing and start supporting and loving one another.
Stretching once today won't magically give you perfect flexibility. You'll need to do it over time and remain committed to the process. Get bendy with @ellefitactive stretching poster. Available at @wholehealthstudio
First protein shake in aaaages since Dan fully stole my expensive protein powder and used pretty much all of it☹️ • Not been great at gymming recently, had very little motivation. Partially because of all the stomach cramps I've been getting that makes me want to do nothing more than curl up in a ball in bed and partially because I've just been a lazy wee arse🙂 • Lol I say wee arse quite literally as the lack of gym attendance is highlighted by my lack of booty🙄 • The gooood thing is though that I've been a much happier lil chappy recently so mental health is well and truly in order so about time i really start to focus on that physical health💪🏻 • Lil shout out to @danielcarton17 for reminding me how to use all the gym equipment properly after being away from it for so long (and for putting up with me moaning at him when i wanna give up)🏋🏻♀️
IGNORE THE DIRTY MIRROR😂 I haven’t shared my story in a while so for all my new peeps out there here we go! I’m Jamie👋🏼 I have a husband as of 1 month ago (happy monthiversary babe) and a dog named Izzy that I love love love to death. Family, faith and fitness are my favs! I’ve always been kinda healthy and enjoyed exercising but a few years into college, I started gaining weight and bouncing around from diet to diet, one type of exercise to something completely different and my body just didn’t respond well. I wasn’t happy with how I looked or felt and was struggling with anxiety. I would eat as little as possible which led to being starving which led to binging which led to purging...you get the picture. I was a hot mess. All the while my friend from elementary school was doing this coaching thing and I thought she was crazy😂 she invited me to join her several times and I said noooo thanks. With the things I was struggling with I thought the structure of her programs and meal plan would be too much for me. Turns out it was exactly what I needed.. A few years down the road I got engaged and HAD to feel better for my wedding day. I had dreamed of it since I was a little kid and didn’t want to spend the day feeling self conscious and insecure. I contacted my friend and told her I was finally ready and here I am 4 months in and l o v i n g it! The workout plans I follow still have variety but they are structured enough that I get LASTING results from them. My meal plan is easy to follow and is flexible so I don’t have to feel overwhelmed by it. My mental health is SO much better. We focus on ALL aspects of health. It’s not a quick fix, it’s a lifestyle. This has truly changed my life. If you’re interested in learning more about the programs I do OR what I do as a coach, I have a FRRREEEEE community group I’ll be starting in July! So all of you who told me you aren’t interested in investing in your health, you can be in this
Transformation Tuesday is here! Physical Health I was diagnosed with Rheumatoid Arthritis at 8 years old. Over the first few years I was wheelchair bound and I would get flare ups so bad, I was unable to lift a cup to my mouth, or sit up in bed on my own. From third grade through 11th grade, these flare ups would come back like clockwork. My family found it best that I would be homeschooled during the second semester every year because I physically couldn’t get around. During this time I lost friends, was bullied, and felt very alone. I wasn’t around other kids so my communication skills weren’t that great later in life, I didn’t have a good foundation in school, so when I went to college I didn’t know how to study, or prepare for assignments. All these little things you don’t think of, really affected my adult life. I was told I’m going to have a hard life, I may not be able to work, I won’t be able to run a mile. There were so many things I remember the doctors telling me I can’t, I won’t, it’s not going to happen. I did have a very hard childhood. It took years to find medicine that would get the pain under control but I refused to think I couldn’t do what other people do from day to day, like work a “normal” job or walk a mile. I went to college and studied abroad for a semester. I was working 3 jobs at a time to prove to myself and what I was told my whole life, I can! I’ve had both my hips replaced by the time I was 30 years old. I just had major foot surgery and next month month I’ll be getting a shoulder replacement. There is so much life to live and I don’t want to be stuck in a bed, or someone telling me I can’t live the life I want. To read Kiri's full testimony visit our website at www.kissofbeautyfitness.store. ~Kiri #transformationtuesday#rheumatoidarthritissucks#arthritis#arthritisawareness#physicalhealth#kissofbeautyfitnessstore
Some shots of me playing my relatively new original, unsurprisingly named "Thoughts" this past weekend. 📸: @cmapsmusic // @rich_freed Long-ish post ahead. . . I'm on a personal health journey (I guess not so personal since I'm telling you about it) but I have some goals, # 1 quit smoking tobacco and # 2 gain some weight. . . I got down to the smallest I've ever been this year, disgustingly so, and it has severely impacted my ability to belt and keep up with songs that I used to be able to sing with out thought. I find I've been loosing my breath lately when I'm performing raps and THAT really pisses me off bc there is no other genre more cathartic to cover than rap and hip hop, and it's that feeling that I'm chasing in the first place, so if I cant achieve that, what's the point? This music thing isn't an attempt at status, it's an attempt at sanity🙃 . . Have I succeeded? No lol. I've cut down but haven't quit cigarettes yet and I've only gained a few pounds. And for people thinking "I'd love to have your weight problems," go fck yourself, I'm so damn tired of hearing that. Thin and skeletal is not beautiful, healthy is, whatever body type it may be, as long as you're taking care of yourself and you feel like you're performing at optimal level, that is beautiful. I've got ways to go, but I know what I want and just need to keep that in mind. . . I'm recording my original tunes right now but I'm keeping it low key till I have a solid plan. So if you wanna hear any of them, get out to some open mics! Invite me to some! I'm horrible with replying to DMs (especially on Facebook) but I'm trying 😀 . . @remixloungeopenmic @remixlounge . . (Sorry for the repost, I do that sometimes) . . . . . . . . . . . . . . . . . . . . . . . #openmic#openmicnight#remixlounge#musiciansofinstagram#singersongwriter#musician#instrumentalist#guitarist#femaleguitarist#classicalguitarist#performer#artist#aspirations#goals#hardworkingwoman#writersofinstagram
Courage to Caregivers provides weekly support and resources to those who care for ones who struggle from a mental illness. Kristi speaks about one of the ways they speak about resources throughout their weekly programs. Exercise is one routine that they strongly encourage to their caregivers as an at home activity to try. Exercise has provided substantial benefits to our own mental, physical and emotional health. To here more about this conversation, find the mental insights podcast on all streaming platforms. Let us know how you like the video. #mentalhealth#exercise#routine#mentalillness#emotions#physicalhealth#emotionalhealth#caregivers#habits#programs#resources
So WHAT is The Shine Strong Sisterhood? 🤷♀️💁♀️ We are two like-minded, determined and PROUD women who want to create a SISTERHOOD of incredible women who aren’t afraid to SHINE 🌈 Every. Day! How are we going to get this sisterhood started? We are going to be running self-development retreats where we will welcome you, encourage your dreams, teach you how to get them and SUPPORT you on your journey so you’re not left feeling dull OR if you feel your light dimming, you will have your own set of tools to brighten that light back up yourself 💡🥰 We want to see YOU succeed in your life. We want to see YOU inspire others. We want to see YOU get your dreams and live the life YOU want! What do YOU think about that?
Without sounding like a complete dick I just wanted to explain a little bit about my blog as to why I started it etc.. I started this blog to mainly document my coming off antidepressants and my weight loss “journey “ All of which I started together 🤪I’ve simply counted calories eaten healthy and worked to my plan in the gym @everybodysspalding ———————————————————————— My depression had got to a dire stage and I needed somehow to take back control! Taking a picture of myself was something that I had avoided as I hated what was looking back at me!! This was me trying to kick depression in the balls plus a simple honest photo would in a way give me accountability. Weight loss wise.....I wanted to prove that we don’t have to starve ourselves or punish our bodies to lose weight....It’s not a quick process and something that you simply have to keep chipping away at. Depression wise.....I simply wanted to call it....depression is shit and I thought that if I could maybe reach out in this way it might help others. I know myself that when your that low just how lonely it can be 😢 My drive has been to build a happier stronger better version of me. I came off my antidepressants in the nov 17 in which I kept them on my repeat prescription as a safety net.....I simply took it day by day and so far so good I’m still off them! It’s been a hard process and when I think back to those first few months it’s like I was in a haze if that makes sense? I suffered side effects from coming off the meds and sometimes I don’t know how I got through it. Healthy eating and going to the gym play a huge part in my survival and the support I’ve had from the gym has been second to none! I have not once been judged and it’s like my second home ( the way I like it 🤩💪🏻🏃🏻♀️) When I look at that person in the picture it’s like it’s someone else and not me...but that’s a plus as it shows how