I have been working on getting back to my presurgery baseline the past few weeks, and have successfully passed all my strength numbers, so now it is time to transition into a program focused in building strength, muscle, and skills. This means it's time to eat in maintenance. I have been in the wellness space for 11 years. I have been a health coach for 8 years. I have been a holistic nutritionist for 6 years and a sports nutritionist for 4 years. I have been a lifestyle wellness coach for 2 years. I KNOW that food is fuel. I KNOW that I need to provide my body with all it needs to build muscle and recovery. I KNOW that being well fed is best for my short-term and long-term goals. I KNOW lifting is just one piece of the puzzle, and I can't reach my full potential without giving my body what it needs to do its job. But 2000 calories is SCARY for me!! I still sit here this morning at the highest weight I have ever been. Even more than when I was 39 weeks pregnant and in labor. I feel afraid, and I'm mentally searching for any possible loophole or indication that I am the exception to the rule. You can have all the facts and logic and still be blindsided by emotions because what if I fail? But you can also feel uncomfortable, nervous, and unsure and challenge yourself to step out of your comfort zone and do the right thing. So, if you think nutrition coaches, athletes, wellness "experts," or whoever you are comparing yourself to, have it all together, I can promise you they don't! At least I know I don't! So, welcome to my real life! Your real life is welcome here! 💟 #ayearofwellness #ayearofradicalwellness #becoming #bebrave #crossfitmom #findingwellness #findingmyself #holisticathlete #holisticlifestyle #momswhorun #momswhocrossfit #momswholift #trustingmyself #wellnessjourney
WOD 29.04.24 Skill Work : EMOM 9: 3 single-arm DB overhead squats, left arm 3 single-arm DB overhead squats, right arm – Use workout weight or lighter load. Metcon : EMOM 12: Odd min | 2 legless rope climbs Even min | Max-reps devils presses (20/35 lb) Compete : BIKE SIT-UP EMOM 14: Minute 1 | :30 calorie bike Minute 2 | :30 GHD sit-ups Toutes les info : https://linktr.ee/CFLR 👉🏻 Link in bio for more info #crossfit #crossfitlerouge #wod #crossfitwod #lerouge #workout #overhead #squat #ropeclimb #fitness #crossfitcoach #green #draußenistesamschönsten #alpes #gym #sky #fit #baden #switzerland #mountain #motivation #aargau #crossfitswitzerland #lake #training #men #momswhocrossfit #warriortactikbattle #workoutmotivation #chilling
The Mother’s Day Gala was so much fun! Love hanging out with all the ladies from @mcdonoughmoms. ❤️💕 . . . . . . #singlemoms #singleparent #ariesseason #firesign #marchbirthdays #momblogger #momlife #mombloggers #curvyblogger #curvynstyle #celebratemycurves #curvesarebeautiful #embraceyourcurves #curvypower #honoryourcurves #midsize #selfloveclub #momswhoworkout #momssupportingmoms #momswhocrossfit #ownyourcurves #selflove #treatyourself #selfcare #womensupportingwomen #livecolorfully #instadaily #lifestyleblogger
Working out through pregnancy & early postpartum is 1) suuuper important to your health and recovery and 2) QUITE an experience 😅😅😅 And there is something special about working out with other mamas, about doing it with your community, about being surrounded by people who **get it**. At MamaSterk, you’ll never be the only one adjusting the workout for a sore lower back or avoiding the jumping movements because of leakage. Instead, we’ll work on those things (through laughter, tears, support & deep down understanding) together. Sounds good, doesn’t it? We’ve got 3 spots open for our pregnancy & postpartum group training program in Tilburg. The link is up in the highlights 🥰 #personaltrainer #strengthcoach #certifiedpersonaltrainer #tilburg #tilburgfit #fitnl #activepregnancy #fitpregnancy #prenatalfitness #prenatalathlete #prenatalathleticism #sterk #sterkevrouwe #zwanger #zwangerschap #zwangerfit #prenatalathleticismcoach #preandpostnatalfitness #prenatalworkout #preandpostnatalathleticism #nutritioncoach #prenatalnutrition #preandpostnatalathleticismcoach #coach #momstrong #momswhocrossfit #momstrength #strongbody #gratefulheart
My first Quarterfinals in the books!! A few notes: . ✨Made a big rookie mistake on workout #2 and ended up retesting which was 🤬🥵. I will never count my own reps again 🤪. . ✨The gymnastics workout was obviously my fave but definitely an eye opener for what I didn’t spend enough time working on over the last year aka RMU. . ✨I knew I was limited in the last workout with my lifting capacity but I was very happy to end it with a clean PR 😊. . Overall, I’d say it was a really fun experience and I’m excited to put in more work for next year 💪! As the Tiot slogan goes…. Always Forward 👍 . . . #crossfit #crossfitquarterfinals #crossfitcompetition #momswholift #momswhocrossfit
If there was ever living proof that consistency is key…..this is it. Going into this season, strength was still my biggest weakness. So we hit the ground running with dedicated weightlifting and skill work. We’ve been at it now for roughly 6 months and man has it paid off. Prior to THIS PAST SATURDAY I was still hit or miss on strict HSPU. But today, in workout 3, I was just 2 reps shy of finishing both rounds of strict HSPU!! 🎉🎉🎉🎉 I could not be more excited!! This season has shown so much growth for me. Not just in my physical strength, but also my mindset. It’s the first year I felt fully confident and comfortable in my capabilities, and was able to remain calm and collected for each workout. I can say with full confidence that I gave every workout my best effort. I definitely still have work to do, but that’s my favorite part. The day in, day out training is really what I love about CrossFit. So I’m ready to get back to the grind 💪🏻💪🏻💪🏻 Thanks to our coach @louie_palmisano for always knowing how to help us grow into better athletes. Thank you to my training PNCs @rachelzabala and @leah_palestina for always pushing me. I love our morning crew @becky_fos @darcieboudreaux @neztell @catalanocreativeconstruction @rayzabala3 and everyone else I might be forgetting to tag. Happy to be part of the @crossfitreign crew!!! Now LFG for the next season! #crossfit #quarterfinals2024 #quarterfinals #momswhocrossfit #momswholift #consistencyiskey #consistency #hwpo #grind #lfg #fitfam #gymbesties #gymlife #work
Growing up in the 90s meant growing up in the age of Weight Watchers, Fat Monica on Friends, and a fridge full of low-fat everything. I dieted young and for many years, watched women around me punish themselves with miserable workouts and, inevitably, I Internalised that body hate and did the same. It wasn’t until I was in my 30s when I accidentally found myself in a strength gym with a coach who believed in me, that something inside me shifted. Strength training was the key to feeling confident in my body and saying a big hell yes to every adventure that crossed my path. Since then, I’ve coached hundreds of women on their strength journeys, dedicated my life to creating as much unapologetic joy as I can for us around food exercise and our bodies and made it a party along the way. Sound familiar? Curious to know what this journey could look like for you? Let’s book a virtual coffee date (no strings or hard sales, promise!) to chat. The link is in the bio ✨ #personaltrainer #strengthcoach #certifiedpersonaltrainer #tilburg #tilburgfit #fitnl #activepregnancy #fitpregnancy #prenatalfitness #prenatalathlete #prenatalathleticism #prenatalathleticismcoach #preandpostnatalfitness #prenatalworkout #preandpostnatalathleticism #nutritioncoach #prenatalnutrition #preandpostnatalathleticismcoach #coach #momstrong #momswhocrossfit #momstrength #strongbody #gratefulheart
We love S T R ON G women! Raise them, be them, and surround yourself with them. #crossfit #crossfitlattestone #hafadaicrossfit #steelathleticsguam #quarterfinals #crossfitquarterfinals2024 #strong #womenwholift #fitwomen #strongmoms #momswhocrossfit #embracethesuck #gym #motivationmonday
Here’s something you don’t hear in this space very much: there is no such thing as pregnancy + postpartum-safe exercise (that’s just gimmicky instagram marketing). 🔥 What makes exercises safe - or unsafe - is HOW we do them. 🔥 Through our pregnancy and postpartum journeys, we should be pushing and pulling, squatting and hinging, just like we do in every day life, because that’s exactly what we’ll need to do in every day life. We often see coaches taking potentially “risky” movements away - and we think, what about teaching HOW to do them safely instead? You might need to manage internal pressure more intentionally, adjust our positioning or X, but we should definitely not be cutting out these super beneficial movement patterns because we’re labelling them unsafe from the get go. Want to keep the movements you love in rotation and collect all the benefit for you and your little babe? We’ve got 3 spots open for our Group Training in Tilburg and we’d love to have you join us. The link to apply is up in the highlights ✨ #personaltrainer #strengthcoach #certifiedpersonaltrainer #tilburg #tilburgfit #fitnl #activepregnancy #fitpregnancy #prenatalfitness #prenatalathlete #prenatalathleticism #sterk #sterkevrouwe #zwanger #zwangerschap #zwangerfit #prenatalathleticismcoach #preandpostnatalfitness #prenatalworkout #preandpostnatalathleticism #nutritioncoach #prenatalnutrition #preandpostnatalathleticismcoach #coach #momstrong #momswhocrossfit #momstrength #strongbody #gratefulheart
Like the individualised attention personal training but the energy of working out with a group you love? Welcome to MamaSterk 🌟 Our group classes bring together our community of strong mamas to work alongside each other on their own personal programs. That way, we can be sure every member gets what they need out if their workout surrounded by the support of a coach and their community of strong mamas. No pregnancy or postpartum journey is the same so your program won’t be, either. Your program starts with a detailed intake assessment with your coach to develop your program based on goals & pregnancy experience so far. From there, you’ll jump into class where your coach will support you through your program alongside other mamas working on their goals. Individual attention & the fun of community. It’s the best of both worlds. Interested in joining us? The link to register is in the highlights 🥰 #personaltrainer #strengthcoach #certifiedpersonaltrainer #tilburg #tilburgfit #fitnl #activepregnancy #fitpregnancy #prenatalfitness #prenatalathlete #prenatalathleticism #sterk #sterkevrouwe #zwanger #zwangerschap #zwangerfit #prenatalathleticismcoach #preandpostnatalfitness #prenatalworkout #preandpostnatalathleticism #nutritioncoach #prenatalnutrition #preandpostnatalathleticismcoach #coach #momstrong #momswhocrossfit #momstrength #strongbody #gratefulheart
A hard fought 2nd place!!! #rideordie #momswholift #momswhocrossfit
Congratulations to our athletes who made it in the top 25% of the @crossfitgames Open and are moving on to Quarterfinals! Wish them good luck and be sure to cheer them on as they tackle their workouts this week. #crossfit #robcocrossfit #crossfitcommunity #dadswhocrossfit #momswhocrossfit #smalltownstrongcommunity
@crossfitgames quarterfinal workouts 1/4 today at @crossfitambition. 188 on workout 1 17 C&J at 165# on workout 4 Onto 2 tomorrow and 4 on Saturday! - #crossfit #crossfitgames #crossfitquarterfinals #crossfitmasters #momswhocrossfit #womenwholift #crossfitambition #cfambition
Not sure if this is what Dylan envisioned in a wife when we got married at 17, but from the second slide, I don’t think he’s mad about it 😂 #crossfitandkfc #kfc #lfg #sixkids #fitmom #momswhocrossfit
IG: How fun, working out with your daughter Reality: Someone lost her sh*t over a bug 1 min before the workout started and needed to be as close to me as possible 😬 Did it impact the intensity of my workout and the movements I could do? Yes. Was it still a good workout? Also yes. Just because something gets tough or doesn’t go the way you planned, doesn’t mean you just stop and quit. Eat a meal that doesn’t support your goals? Change the next one. Miss a workout? Get back to it tomorrow. Consistency isn’t giving 100% every day. It’s showing up when things aren’t perfect. And consistency is what’s key to improving your health long term. #nutritiontips #fitnesstips #fitnessmotivation #weightlossadvice #weightlosstips #healthylifestyle #healthyhabits #crossfit #momswholift #momswhocrossfit
Athlete brain + Mom brain?! 🤓 When I started out in movement and nutrition all those years ago, I made a commitment to myself to never get lazy with what I think know. And to make it actionable, I decided to upgrade or add a new certification to my portfolio once a year. Tbh its not a hard sell because I’m a big nerd that genuinely loves studying, but so far, I’ve managed every year so far. And it looks like 2024 won’t be the exception: I’m STOKED to be starting @pregnant.postpartum.athlete with @brianna.battles! In all my studying on pre and postnatal movement and nutrition so far, I’ve been most fascinated by how this major life adventure impacts female athletes in particular, the process of balancing your ‘athlete brain’ - the drive to compete, to push boundaries, to reach new (sport) heights - with your new ‘mom brain’. I truly believe that athleticism doesn’t have to end with motherhood. In fact, if it is done well with the right supports, the process of becoming a mother can make you a BETTER athlete (and therefore better mama) in the long run. So excited to get in to it 🤠 #thecomeback #momand #thisispostpartum #postpartumfitness #strongmoms #personaltrainer #strengthcoach #certifiedpersonaltrainer #tilburg #tilburg #activepregnancy #fitpregnancy #prenatalfitness #postpartumfitness #prenatalathleticism #sterk #sterkevrouwe #zwanger #zwangerschap #zwangerfit #prenatalathleticismcoach #preandpostnatalfitness #prenatalworkout #preandpostnatalathleticism #nutritioncoach #coach #momstrong #momswhocrossfit #momstrength #strongbody #gratefulheart
Super excited to qualify for the CrossFit Quarterfinals for my age group 40-44! I’m ready for these next set of workouts! QF LFG! #crossfitgirls #crossfitmama #momswhocrossfit #oldladyhobbies
It can be hard to push yourself when you feel overwhelmed, tired & struggling with the many changes you’re facing. Around here, you’ll be surrounded by people who know how tough it can be, who have been there or might be there right now. We’ll be the support you need to keep showing up. #personaltrainer #strengthcoach #certifiedpersonaltrainer #tilburg #tilburgfit #fitnl #activepregnancy #fitpregnancy #prenatalfitness #prenatalathlete #prenatalathleticism #sterk #sterkevrouwe #zwanger #zwangerschap #zwangerfit #prenatalathleticismcoach #preandpostnatalfitness #prenatalworkout #preandpostnatalathleticism #nutritioncoach #prenatalnutrition #preandpostnatalathleticismcoach #coach #momstrong #momswhocrossfit #momstrength #strongbody #gratefulheart
It all starts upstairs 🧠! . . . . #Olylifting #olympicweightlifting #weightlifting #gymrat #momswhocrossfit #crossfitgirls #fitmindset #abundancemindset
"Normal Running" ... lol. Advantages of living near Normal. Training for a 10k at the end of April. I've missed running. I'm loving that I get to lace up my new running shoes and take them for a spin! #motherrunner #momswhocrossfit #running10k
I didn't have any goals when we started this year's #Crossfitopen other than to have fun and enjoy getting to push myself a bit more than I did last year at 7 months pregnant (swipe for the throwback). Qualifying for Quarterfinals is a bit emotional for me this time around 🥹 10 months postpartum, navigating the stressors of working full-time, a Master's program, and new parenthood left little room for me to hope I'd be ready to qualify. I proved to myself that through determination and perseverance I could regain my fitness, I could rebuild my strength, and I could continue to support and cherish who I am, all while fulfilling this new role of "Mom". I truly couldn't have done any of it without the love and support of @jackloudman He saw me through the fear, self-doubt, anxiety, tears, and more. And was still my biggest cheerleader throughout. 💜 Thanks to @tarheelcrossfit for the programming that carried me through each season of pregnancy and postpartum, and helped me push myself every day 💪🏽 And of course thank you to @lightningcrossfit for giving us a space to complete the Open, welcoming us in, and cheering us on! It truly means so much 💜💪🏽 - - - - #crossfitmoms #crossfitquarterfinals #strongmoms #strongdaughters #momswhocrossfit
It's a 3-PEAT! Less than 1 year post partum and Rachel makes it a priority to get her hour in the gym every day she can. NO EXCUSES! What's the trick? Sign up and SHOW UP. Awesome job to the rest of our members hitting 12+ classes in March. #commitmentclub #consistency #fitmomsofAZ #crossfitmom #momswhocrossfit #fitness #azfitness #crossfit #azcrossfit #coachledclasses #smallgroupfitness #noexcuses #postpartumjourney
Do you have an all natural deodorant you love? One that still works even when you're active? One that parables, soda, talc, parabens, phthalates, and aluminum free? One that lets you sweat but uses something natural like tapioca starch, which rarely causes skin sensitivities to absorb moisture? Or one that is infused with magnesium to neutralize odors? If not, I have the perfect one for you!! 💟 ** I also recommend pairing it with doTERRA's mudmask for a weekly pit detox, especially if you are active. The smell we often try to mask is the result of bacteria growth in the warm, dark environment of our pits. We don't want to stop sweating altogether because our armpits are an important player in our detox pathway, but we do want to keep the stinky bacteria away, and the mud mask does just that!! This duo is all you need to keep healthy pits!! #ayearofwellness #ayearofradicalwellness #crossfitmom #findingwellness #holisticlifestyle #holisticathlete #holisticwellness #inmygymbag #lowtoxhome #lowtoxswaps #lowtoxlife #lowtoxliving #momswhorun #momswhocrossfit #wellnessjourney #wellnessthatworks
I really liked my spring vibes workout clothes today, and of course, my Wonder Woman shoes. When I looked at my pic of it, I was a little bummed that it didn’t look cuter. I see all the weight I still have to lose and none of the muscles that I know I have. But then I pulled up an old workout photo and remembered how far I’ve come. Take pics of yourself all the time, you never know when one will become one to celebrate!
The results inside this little paper surprised me today. Not in a good way or a bad way. I really didn't know what to expect, but I definitely expected something, one way or another. Instead, they were exactly the same as 5 weeks ago. I was relieved they didn't change in a negative way, but also surprised that I didn't have any fat loss even though I was in a deficit. The numbers for muscle and body fat were exactly the same as last time. Zero change. After the confusion wore off, I "remembered" a few things about the past 5 weeks. I hadn't been getting my steps in, I have been struggling with my water, I have been more sedentary, I have struggled to get protein in and have been turning to sweets instead. Through all of that, my body maintained. It is important to remember that the scale, measurements, body comp scans, etc. Are just data to help guide your focus. Today and every day, your weight, body composition, measurements, pant size, etc. It is the least interesting thing about you. In the words of one of my wise friends, "When people talk about all of the things they love about you, 99.9% of them have nothing to do with your body." You are great! 💟 #ayearofwellness #ayearofradicalwellness #becoming #crossfitmom #findingwellness #healingfromtheinsideout #holisticathlete #healingjourney #holisticwellness #keepgoingforward #momswhorun #momswhocrossfit #motherhoodwellness #selflove #wellnessjourney #wellnessthatworks
-Mom Bod- What if we changed the narrative on the term mom bod? What if we showed society more moms loving their bodies? What if we showed our kids strong moms? What if we taught working out helps you be able to play with your kids longer? What if we showed society that having kids doesn’t mean you still can’t be in the gym? What if we showed moms caring for themselves and their health? What if we showed our kids the importance of pouring into ourselves also? What if we showed up less stressed because we made more time for ourselves? What if we prioritized our kids being active and in the gym with us? Sharing our hobbies with us? What if our kids seen mom’s lifting weights? What if we showed moms with muscle and thick thighs? What if we showed those bodies as beautiful and not gross? What if we showed society it’s amazing to be a strong woman even if men are threatened by your strength. What if we broke the mold of the standard society has put on moms to be thin, frail, fragile, but yet put together all the time? So yeah… what if we took mom bod back? • • • #mombod #momlife #momswholift #momswhoworkout #fitmom #momswhocrossfit #mombodlove #womenwholift #workout #crossfit #fitlifestyle #fitness #fitnessmotivation
Diastasis sells 🤷🏻♀️ But - I care more about function and strength with whatever considerations (diastasis, prolapse, leaking, etc) you have, and building strategies that will help you find improvement or success in whatever way you define that. While using movements you know and enjoy doing to do so. With workouts structured like the ones you’re working to return to. @pregnant.postpartum.athlete #ppacoach #pregnancyandpostpartumathleticism
Long post warning ‼️ ⚠️ No im not pregnant! 🥲 This is me and my inflammatory reactions! Dont want to call it a disease cause i believe the mind believes what u tell it to believe. 🧐 Since very young always had gut issues, inflammatory responses with whatever I ate but never found a solution cause man autoimmune diseases were not “popular” 😆. Fast forward to my adulthood and 30s got worst, lots of tests, good and bad doctors on the way until this few last months that I have been starting to feel more like myself and to have a little more control (naturally) of my symptoms and with help of an awesome Naturopath Dr I found at @hawthornviolet_herbshop I dont look like I workout 5 days a week cause I suffer of chronic inflammation and a sluggish liver that has been making things harder for my gallbladder and my gut in general, hard to digest things, hard to eat at all, to metabolize, to absorb nutrients, to feel energized, to ingest protein, bla bla bla But I know I have to keep doing my part, whatever its in my hands to help myself and to not depend on steroids or other medications that were rly sucking my life even more. I refuse!!!! If u got to the end of my story thank you! Thank you for your empathy and your time. 🫶🏻 Some of us workout not for a 6 pack but because we physically need it! Cause our bodies need and benefit from it. Namaste ✌️! 💜💙 #selfencouragement #selfgrowthquotes #selfesteemboost #growingandglowing #crossfitmoms #crossfitjourney #momswhocrossfit #womenwholiftweights #womenwholiftheavy #guthealthmatters #ibsd #guthealthiseverything #crossfitfenton. #takecareofyou
Strong through every phase of motherhood 🤍💪 #strengthcoach #certifiedpersonaltrainer #tilburg #tilburgfit #fitnl #activepregnancy #fitpregnancy #prenatalfitness #prenatalathlete #prenatalathleticism #sterk #sterkevrouwe #zwanger #zwangerschap #zwangerfit #prenatalathleticismcoach #preandpostnatalfitness #prenatalworkout #preandpostnatalathleticism #nutritioncoach #prenatalnutrition #preandpostnatalathleticismcoach #coach #momstrong #momswhocrossfit #momstrength #strongbody #gratefulheart
Another year around the sun and here are a few things I’ve learned throughout the past year: ❤️ Trust your instincts. ❤️ I am perfectly capable. ❤️ I am strong. ❤️ My vulnerability is a strength. ❤️ True friends have my back. ❤️ I loved fiercely. ❤️ Leaning into God has been where I have found my courage. This past year has been hard in ways I never thought my life would be. It’s crazy how it seems it quickly turned and then when you take a step back, you realize you had been down this path longer than you thought. Starting a new chapter. Cheers to 38 and #singlemomlife! #singlemoms #singleparent #ariesseason #firesign #marchbirthdays #momblogger #momlife #mombloggers #curvyblogger #curvynstyle #celebratemycurves #curvesarebeautiful #embraceyourcurves #curvypower #honoryourcurves #midsize #selfloveclub #momswhoworkout #momssupportingmoms #momswhocrossfit #ownyourcurves #selflove #treatyourself #selfcare #womensupportingwomen #livecolorfully #instadaily #lifestyleblogger
WOD 28.03.24 Metcon : With a partner, complete as many rounds as possible in 16:00 of: 20 burpees 4 rope climbs (4.6 m) – One partner works at a time. SKILL WORK : Post-workout Accumulate: 20 weighted pull-ups Toutes les info : https://linktr.ee/CFLR 👉🏻 Link in bio for more info #crossfit #crossfitlerouge #wod #crossfitwod #lerouge #workout #burpees #ropeclimb #partnerwod #teamwod #pullup #fitness #crossfitcoach #draußenistesamschönsten #alpes #gym #baden #crossfitswitzerland #cardio #switzerland #mountain #motivation #aargau #crossfitlovers #crossfiturakan #lake #training #relish #momswhocrossfit #crossfitlife
Being sore after your workouts isn't the badge of honor you may think. Delayed Onset Muscle Soreness, aka DOMS, used to be attributed to lactic acid build-up, but more recent studies indicate it may actually be due to the inflammatory response to the micro tears in your muscles. While you may believe that soreness means you are having muscle growth, it can actually mean the opposite... that your muscles are not recovering and repairing. The workout is just one piece of the puzzle. Recovery and repair are the other two pieces. Like the saying goes, "Muscles are torn in the gym, fed in the kitchen and built in bed." While my personal goal is to rarely feel sore, I know it is impossible to avoid it altogether. But, there are some things you can do to reduce it and promote that recovery and repair. 1. Make sure you are eating enough protein and total calories to encourage repair and recovery. The general rule of thumb when it comes to protein is .7-1g protein per pound of body weight. Additionally, the total number of calories matters to make sure your body has everything it needs to repair those muscles. 2. Prioritize sleep as much as you are able. This is when the repair and recovery take place. 3. Stretch and do light movement. This will encourage blood flow to the area, which will promote healing. You may find that as you warm up for your next workout your muscle soreness reduces and you end up having a great session, but if you are doing the warm up and don't feel better, listen to your body and give yourself a rest day so you have more time to recover. 4. It was long believed that NSAIDS were the answer, but some studies found that instead of aiding in the healing process by reducing the inflammatory response, they actually reduced the muscle growth and adaptation. The inflammatory response is necessary for the workout to do its job. That's why I love having the Deep Blue Stick everywhere I go. The blend of essential oils helps increase circulation, getting more helpers to the area. They also help with the repair while reducing tension and discomfort. What do you do to help reduce your post workout soreness?
Looking forward to this one! 🤘 Registration is open to non-members, so if you’d like to join, drop me a message! #strengthcoach #certifiedpersonaltrainer #tilburg #tilburgfit #fitnl #activepregnancy #fitpregnancy #prenatalfitness #prenatalathlete #prenatalathleticism #sterk #sterkevrouwe #zwanger #zwangerschap #zwangerfit #prenatalathleticismcoach #preandpostnatalfitness #prenatalworkout #preandpostnatalathleticism #nutritioncoach #prenatalnutrition #preandpostnatalathleticismcoach #coach #momstrong #momswhocrossfit #momstrength #strongbody #gratefulheart
I did the stupid workout for my stupid mental health. Today it’s just real annoying that working out makes such a giant positive impact on my life before we even get to long term benefits. More patience, lower baseline stress levels, less coughing/asthma trouble, less intense and fewer migraines. Plus I’m drinking more water which also has a bunch of dumb short and long term benefits. Find a way to sweat and then do it even when you’re tired or grumpy.
📥Save this for your next meal prep sesh and send this to a friend who can use it! Meal prep is one of the Foundations of creating a healthy nutrition game plan. If you aren’t prepping, you’re prepping to fail 🤷🏼♀️ Comment, “MEAL PREP” and I’ll send you my Master your Meal Prep ebook, fooo freeeee. . . . . . . #mudrunners #garagegymexperiment #trainaccordingly #buckfurpees #barbellclub #garageworkouts #momswhocrossfit #frontsquats #75hard #strongmoms #strongerbytheday #strongasamother #gettingafterit #dieliving #traineveryday #livehard #competeeveryday #nobodycaresworkharder #traintowin #hybridathlete #thinbluelinefitness #armyfit #juststrong #strengthworkout #conjugate #firstresponder #policewife #nursestrong #ernurse #clinician
Missing the community that comes with group fitness? We’re where strong mamas meet. At MamaSterk, you’ll find connection through this amazing season of change. Community is at the core of what we do because we believe we are stronger together. From pre-conception, through pregnancy and postpartum, you’re not in this alone. #strengthcoach #certifiedpersonaltrainer #tilburg #tilburgfit #fitnl #activepregnancy #fitpregnancy #prenatalfitness #prenatalathlete #prenatalathleticism #sterk #sterkevrouwe #zwanger #zwangerschap #zwangerfit #prenatalathleticismcoach #preandpostnatalfitness #prenatalworkout #preandpostnatalathleticism #nutritioncoach #prenatalnutrition #preandpostnatalathleticismcoach #coach #momstrong #momswhocrossfit #momstrength #strongbody #gratefulheart
If this picture doesn’t encapsulate the grit of my CrossFit Open I don’t know what does. 3 years ago I would have never dreamed about being involved in a competition like this. My body was feeling broken. I didn’t even want to walk around the block because my prolapse symptoms felt so bad. Fast forward 3 years and I’m squatting with load, jumping without repercussions and gaining skills I didn’t even think were possible. This doesn’t come without hard work mind you! It takes putting in the effort to find yourself, it takes putting yourself first every now and then, it takes trying new things! I know you can too! #postpartumfitness #postpartumrehab #postpartumjourney #bodyafterbaby #prolapse #diastasisrecti #postpartumworkout #crossfitmom #momscanbefit #momlifememes #strongmoms #momswhocrossfit #momswholift #momswholiftheavy
Postpartum training only needs to be as complicated as it needs to be. Build the foundation. Have the intentions. Keep focused. Add in intensity and complexity over time. Build to the training you’re working to get back to. @pregnant.postpartum.athlete #ppacoach #pregnancyandpostpartumathleticism
Our gym logo is a phoenix. Our shirts say “From the ashes”. That’s what this last workout was. Rising from the ashes. The #2024crossfitopen is complete. 24.3 took all the endurance I had and my callouses but I made it. All three open workouts, RX’d. That was the goal and I did it. Back to our regularly scheduled programming…. Which is basically the same bullsh*t 🤣. #crossfitopen #24point3 #thrusters #chest2bar #momswholift #momswhocrossfit #momlife #riseup #fromtheashes #barbelltherapy #momstrong
Loved and hated this last open workout Gymnastics 🤩, Thrusters ☠️ My lungs, legs, and shoulders were all screaming at me, and afterwards, I was rewarded with not one, but TWO restless nights of sleep from muscle soreness 😵💫😂😂 Now, I'm so ready to have this phase of competition behind me and move on to the next! Here we go Quarterfinals 😋 And thanks @viabletrained family for working hard alongside me, cheering, judging, and always being up for some Friday night torture. #crossfitopen #mastersathlete #momswhocrossfit #ihatethrusters #next #livesore
And thats a wrap! #23.4 done! What an awesome Open, couldn’t be more proud of this community! #intheopen #crossfitaffiliate #crossfitopen #24.3 #crossfitcommunity #proudlycrossfittaniwha #pretoriaeast #crossfit #fitness #strongnotskinny #momswhocrossfit
24.3 was by far my favorite open workout this year 🏋️♀️. Another open in the books! ✅ fired up for competition season now 🔥. #crossfitmom #momswhocrossfit #momswholift #strongmom #momstrong #crossfitopen #tiot
@crossfitgames 24.3. Damn this was sneaky on the forearms for me. Historically chest to bar workouts have been a weak point for me in the open. I broke up all my sets into 4-3-3 because of this. I also almost always rip in BMU workouts, but breaking up my chest to bars along with only having the capacity to do singles on all my BMU took that away which was a huge win. Who wants to bleed in a workout you know?! Other wins - doing butterfly chest to bar on all but 2 and I wanted to get into my 3rd round of BMU but I finished that round and got 3 thrusters into my 4th! I hurt my shoulder on the 12 days of Christmas workout and couldn’t comfortably hang from a pull up bar for about a month. I’ve still got limitations with lifting heavy on jerks and snatches but to come back from that and get this far in a heavy pull and press workout is a testament how the body can heal if you work at it. - Now onto masters quarterfinals! - @crossfitambition #crossfit #crossfitgames #crossfitmasters #cfambition #crossfitambition #fitover40 #momswhoworkout #momswhocrossfit
24.3 will forever go down as the day I was able to string halfway semi sorta decent okay ish kipping pull-ups together. I’ve never been able to do more than 2 and I banged out 5 at a time. 🙌🏼🙌🏼🙌🏼 baby, I have come a long way since Open 22.3 where we had to stack plates so I could stand on them and attempt to even reach the pull up bar!! I’m sure @aprlande @dundee_fitness_ @dvarner351 @jeffs_a_para and @goebel_jeff remember that spectacular attempt. First time ever trying anything @crossfitgames and I’m over there stacking equipment up to touch the bar 🥴 So, needless to say I am NOT advancing into quarterfinals or anything 😂 but I accomplished something I did not ever think was possible, something I truly never thought I could do. So I’ll take it. (Do not come at me over technique…I know they’re ugly and not very good and all that jazz. I don’t care lol).
Friday afternoon sweat session on the rower! #friday #rowerg #puttinginwork #sunburn #crossfit #ergchallenge #icantfeelmylegs #momswhocrossfit #crossfitpalmbay #10000meters
24.3 ... the final week of the #crossfitopen2024! This one will be fun with some heavier barbell movements and gymnastics💪 Here are some modifications for the #pregnant and #postpartum athlete: - reduce the barbell load - concentrate on #breathwork (exhale or if the squat and on the pull up) - modify the C2B and MU to a lower level skill - if you have pain in the thruster, perform the non-painful part of the movement (just do the front squat or just do the OH press). There are so many options for modification to meet you where you are in your pregnancy or postpartum journey. #alignwithus for more information and education on this topic. Also, if you're having symptoms of #pain or #pelvicfloor dysfunction, contact us today for a free pre-alignment session! www.alignhealth.com @alignhealthgroup #alignhealthgroup #physiosincrossfit #momswhocrossfit #momswholift #pelvicfloorphysicaltherapy #womenshealthphysicaltherapy #urinaryincontinence #fecalincontinence #pelvicorganprolapse #pelvicpain #pubicsymphysisdysfunction #lowbackpain #posture
I am in the last 2 weeks of working with my nutrition coach. She has been amazing, and I hope I will have a chance to work with her again in the future. As a nutrition coach myself, I know the power of having someone on your side, supporting you, educating you, empowering you, holding you accountable, validating you, and helping you show up for yourself. As the time has been quickly approaching for the program to wind down, I have started to feel so much anxiety. With a little assessment, I quickly realized it was because I desperately cling to a narrative that I am not to be trusted with myself. I have been taught from a young age to never trust my gut or my abilities. I have created decades of proof that I am untrustworthy when it comes to caring for myself, and I have constantly relied on outside validation and lots of it before I can feel safe enough to act. Or, if I do act, it is because I am doing the work for someone else, never myself. I simply do not think I am capable or worthy. Realizing this has been truly heartbreaking. Although I still 100% believe all of these things to be true, I know it will not change overnight. I recognize the only way to change these beliefs is to challenge them and this narrative by getting into action and giving myself the opportunity to practice trusting myself. I know I have the knowledge after over half a decade of education in this area. I have led others to success many times before. Because of this, I have decided to press pause and not renew my partnership with my nutrition coach and treat myself like my own client. It is not going to be easy, but I know it is time to face this head on and rewrite my narrative to align with the truth that I can trust my gut/intuition, and most of all I can trust myself. Thank you for coming on this journey with me💟 #ayearofwellness #ayearofradicalwellness #becoming #crossfitmom #healingfromtheinsideout #holisticathlete #holisticwellness #intentionalliving #keepgoingforward #motherhoodwellness #momswhocrossfit #selflove #trusttheprocess #trustingmyself #wellnessjourney
Confused about what kind of movement is safe to do for you and the baby? You’re not alone…the internet is a MESS on this one. At MamaSterk, we’re here to break through the misinformation and clear things up so that you feel confident and empowered in the movement you do. Together, we’ll keep you strong and fit during and after your pregnancy. #personaltrainer #strengthcoach #certifiedpersonaltrainer #tilburg #tilburgfit #fitnl #activepregnancy #fitpregnancy #prenatalfitness #prenatalathlete #prenatalathleticism #sterk #sterkevrouwe #zwanger #zwangerschap #zwangerfit #prenatalathleticismcoach #preandpostnatalfitness #prenatalworkout #preandpostnatalathleticism #nutritioncoach #prenatalnutrition #preandpostnatalathleticismcoach #coach #momstrong #momswhocrossfit #momstrength #strongbody #gratefulheart
LOCKED IN. 🔒 📸: @jonsinghphoto 🔥 #24.2 #crossfitopen2024 #momswhocrossfit #fitover40
Thanks 24.2, you were a real hoot. I'd redo this workout 10x over redoing 24.1 once. #crossfitopen #momswhocrossfit #mastersathlete #rowing #deadlift #doubleunders
So, I accidentally did a little experiment the past 4 days that took a look at the difference between fasted, well-fed, and well recovered performance. I did the exact same workout at the exact same time of day, in the exact same time frame (20 minutes), with the exact same warm-up. My first attempt on Friday was fasted by accident. I just ran out of time on our way out the door. I was 10 minutes in, and I hit the wall. I was out of breath and couldn't even get the energy to jump off the floor. It took me 15 minutes to finish the 50 double unders. I finished 114 reps total. I was still really happy with my performance. But I thought to myself, "I wonder if there would be any difference if I came back tomorrow AFTER I had breakfast?" My second attempt was the following morning. I had my regular breakfast about an hour before the workout. I didn't crash this time, but I was still fatigued. It took me 10 minutes to get 50 double unders this time, so I shaved 5 minutes off that time, which allowed me to finish with 145 reps total. An improvement of 31 reps! But then I thought to myself, "I wonder if there would be any difference if I came back in TWO days and I was well fed and well rested?" My final attempt this morning was after 48 hours of rest and recovery. I had my breakfast about an hour before. At 5 minutes in, I was behind my previous score and thought for one second that this was a mistake. But I kept going. No crash, and way less fatigue. It took me 7 minutes to finish my 50 double unders. I was able to almost finish 2 full rounds and ended at 172 reps total. An improvement of 58 reps from my initial attempt. I can not believe the difference in how I felt this final time. I share all of this to say that if you are working out under-fueled or under-recovered, you may be leaving some of your performance on the table. Having energy available and being recoveredhelp you get the most out of your workouts. I hope this accidental experiment helps encourage you if you work out regularly to prioritize your nutrition and to take those rest days. Your body deserves having a chance to perform at its best.
24.2 done. One more to go🥳 #intheopen #crossfitaffiliate #crossfitopen #24.2 #crossfitcommunity #proudlycrossfittaniwha #pretoriaeast #crossfit #fitness #strongnotskinny #momswhocrossfit
24.2☑️ 80s, Country, and Rap theme for FNL with my fit friends💙 #crossfit #crossfitopen2024 #girlswhocrossfit #momswhocrossfit
𝗖𝗙𝗦𝗚 𝗙𝗘𝗕𝗥𝗨𝗔𝗥𝗬 𝗖𝗢𝗠𝗠𝗜𝗧𝗠𝗘𝗡𝗧 𝗖𝗟𝗨𝗕 Back to back Commitment Club Queen! 👸Here we go AGAIN! Taking the lead, and running away with it! Showing up to classes day in and day out! This mama has got GOALS! Let's do this!! Could we have our first ever three-peat, Rachel!? #commitmentclub #consistency #fitmomsofAZ #crossfitmoms #momswhocrossfit #fitness #azfitness #crossfit #azcrossfit #smallgroupclasses #coachledclasses #commitment #noexcuses #foryou #settheexample #queencreek #santanvalley
Love this 💕 . . . #pushyourlimits #crossfitopen #crossfitopen2024 #crossfitinspo #momswhocrossfit #newbiecrossfitter
CrossFit open 2023 ⬇️ CrossFit open 2024 🏋🏼♀️ Six weeks postpartum ⬇️ 14 months postpartum #crossfit #crossfitter #crossfittough #momswhocrossfit #mombod #postpartum #crossfitfamily #crossfitcommunity
Core exercises during pregnancy?! 🤯 Yeah, they’re important. And yeah, they may need some modification - but that’s what we’re here for. 😏 #personaltrainer #strengthcoach #certifiedpersonaltrainer #tilburg #tilburgfit #fitnl #activepregnancy #fitpregnancy #prenatalfitness #prenatalathlete #prenatalathleticism #sterk #sterkevrouwe #zwanger #zwangerschap #zwangerfit #prenatalathleticismcoach #preandpostnatalfitness #prenatalworkout #preandpostnatalathleticism #nutritioncoach #prenatalnutrition #preandpostnatalathleticismcoach #coach #momstrong #momswhocrossfit #momstrength #strongbody #gratefulheart
All of You. And why do you do that? A lot of reasons. Maybe, just maybe... to name a few, you either 📣 haven't been given the chance to understand what authenticity even is, so you don't know how to express 📣 are unconsciously (and/or consciously) impacted by your prior programming (family) and/or societal norms to conform 📣 have a fear of rejection and/or abandonment (betrayal) ("If I show up like this/do this, what will others think and will I end up alone?) (emotional safety) Imagine a soccer team that's missing half its players. Those players are gonna be run ragged, trying to compensate. They're not gonna be as powerful. They're gonna be tired. The team is not as powerful. That's you. The team. Not to get all serious, but, your life kinda depends on it. When all of you is there and you allow it to be seen, power gets generated into all your parts that work together. Imagine what's possible. Wooaahhhh. Watch out, World. We have a lot of "junk" that gets in the way of us fully showing up and, it's not an excuse for you to hide. You're worthy of being known and the world deserves to know your gifts. It'll just take a little courage. ⚡️ #peoplepleasers #healingjourney #fitness #stayathomemom #momswhocrossfit #athlete #lifeaftersports
Fact: the Open is more fun with friends 👯♀️ 📸 Athletes/Twinsies: @lorijacqueminsanford @tia_workman #crossfit #crossfitopen #crossfitgames #crossfitmoms #crossfitgirls #momswholift #momswholiftheavy #momswhocrossfit #crossfiteducation #24point1 #crossfitopen24point1 #hancockcountyindiana #hancockcounty #newpalestineindiana #greenfieldindiana #indianapolisindiana
1st Phorm New Year's Challenge ✅️ Ended up shedding all the extras from the Holidays and then keeping up with maintenance. Is it always easy? No. Do I always feel like eating what I should? Hell no. Is tracking macros hard? Yes, at first...but then you get used to it. Do I always track macros? Not always, but I do 98% of the time. The other 2% are for days like Thanksgiving or Christmas where the focus should not about tracking food but instead enjoying time with your loved ones. It doesn't have drastic, but we all start somewhere. I hope you won today. 💯💯💯 • • • #1stphormathletesearch #1stphorm #1stphormapp #1stphormapparel #iam1stphorm💪🏽 #phamily #legionnaire #legionofboom #wedothework #nevergiveup💪 #neversettle #mayhemathlete #momswhocrossfit #confident #beyourself #putuporshutup #crossfit #teamaloha #alohacrossfit #momswhocrossfit #fitness #nutrition #strongisbeautiful #stayhungry #stayhumble #stayfoolish
Did 24.1 yesterday. 10/10 do not recommend, as you can tell on my face 😅 Favorite part was definitely Lane helping me warm up 🥰 But seriously, I love my @reddirtcrossfit fam and had a BLAST at the first Friday Night Lights of this @crossfitgames season! Go Team YELLOW!! #crossfitopen2024 #24.1 #momswhocrossfit
24.1 ☑️ my 3rd year doing the open and my first time doing an open workout RX! I didn’t finish, but I’m happy I pushed myself for this one! (swipe for a side by side of today and my first open work out 2 years ago) #crossfit #crossfitopen #girlswholift #girlswhocrossfit #momsofcrossfit #momswholift #momswhocrossfit
Not gonna lie, I didn't think I would be back here doing this... but here I am again. #fridaynightlights #crossfitopen #24.1 #fitmomlife #crossfitmoms #crossfitmom #momswhoworkout #momswhocrossfit #peteacher #peteachersofinstagram #peteacherlife #peteachers #iworkouttoeat
Today marks 6 years of being a mama. I never imagined I’d be doing it alone. I never planned or foresaw this future. In motherhood, I have never cried as often, slept as little, or loved as hard. I’ve also learned that failed or unmet expectations don’t always lead to disappointments, but rather hidden opportunities. #motherhood #boymom #momswholift #crossfit #liftlocal #momswhocrossfit #birthingday #musclemommy
Tell us you CrossFit without telling us you CrossFit!! We see you...coming in the parking lot on two wheels, bags and gear in tow, maybe a screaming human by your side. We admire you...your ability to fit it in your day, to get through the door, to to make time for yourself. We love you...truly we do. It's Open week and we know all that you have done to get yourself ready. You ARE ready and we're HERE for you, for all of you. Let's crush it! #crossfitpistolcreek #crossfit #maryville #maryvillecrossfit #fitness #workout #gym #fit #training #motivation #health #fitnessmotivation #fitfam #lifestyle #athletes #crossfitcommunity #bethebestyou #2024crossfitopen #momswhocrossfit #tellmechallenge
My favorite accessory is probably my muscles😂, because nothing looks as good as strong feels. But I am digging how this Double Layer Animal Mock Neck Tank Top fits. 😍 It’s very flattering once you get your head through the shirt hole. 😂 Follow me on the @shop.ltk app for outfit details and app only content. @thesarahlynnd @maurices #discovermaurices #maurices #mauricesbrandambassador #mauricesfashion #mauricesstyle #outfitideas #outfitoftheday #ltksalealert #ltkfashion #ltkstyletip #ltkstyle #momstyle #affordablefashion #outfitpost #nothinglooksasgoodasstrongfeels #crossfitmom #momswhocrossfit #fitandhealthy #fitfashion #musclesaremyfavoriteaccessory #styleinspiration #styleblog #outfitpost #outfits
Functional fitness designed *by and for* mamas in Tilburg. Preconception? Prenatal? Postpartum? We’ll keep you feeling strong through every stage of motherhood. #personaltrainer #strengthcoach #certifiedpersonaltrainer #tilburg #tilburgfit #fitnl #activepregnancy #fitpregnancy #prenatalfitness #prenatalathlete #prenatalathleticism #sterk #sterkevrouwe #zwanger #zwangerschap #zwangerfit #prenatalathleticismcoach #preandpostnatalfitness #prenatalworkout #preandpostnatalathleticism #nutritioncoach #prenatalnutrition #preandpostnatalathleticismcoach #coach #momstrong #momswhocrossfit #momstrength #strongbody #gratefulheart
WOD 27.02.24 Metcon : 3 rounds for time: 4 rope climbs 12 GHD sit-ups 16 single-leg squats Skill Work : Accumulate: 50 GHD hip extensions Toutes les info : https://linktr.ee/CFLR 👉🏻 Link in bio for more info #crossfit #crossfitlerouge #wod #crossfitwod #lerouge #workout #ropeclimb #situps #squat #coretraining #fitness #crossfitcoach #draußenistesamschönsten #alpes #gym #baden #functionaltraining #fit #switzerland #mountain #motivation #aargau #sunday #fitnessmotivation #crossfitswitzerland #lake #training #momswhocrossfit #cleanandjerk #metcon
Start your week strong, finish your week stronger! 💪 Every rep, every set – make it count 🔥 . . 💪 @katieerosss 📸 @bhofferphoto . . . . #StrongerTogether #crossfitfamily #workoutmotivation #gymfun #pr #goalsetter #goals #utahcrossfitbox #utahcrossfitters #utahcrossfit #womenwhocrossfit #womensmentalhealth #crossfitwomen #crossfitsandy #crossfitcommunity #crossfit #MotivationMonday #strengthincommunity #WarriorSpirit #roadtorecovery #momswhocrossfit #momswhoworkout #momswhoworkouttogether
“I'm not cute or built to suit a fashion model's size But when I start to tell them, They think I'm telling lies. I say, It's in the reach of my arms, The span of my hips, The stride of my step, The curl of my lips. I'm a woman Phenomenally. Phenomenal woman, That's me.” -Maya Angelou #fitfreak #motherfitness #mombod #momswhocrossfit #thickthighssavelives #whatthighgap #quazilla #musclemommy #buffbunny #motherlyfit #chasingdreams
Is there anywhere in your life where you're doing the same thing and expecting a different result? You have to get real honest with yourself. I know there are areas in my life where this is ringing true. This question isn't meant to shame you, but just to build awareness. Awareness gives us a choice to create. I'm rooting for you!🩶 . . . #peoplepleasers #millenials #conflict #mindset #healingjourney #fitness #stayathomemom #insecurities #power #takeyourpowerback #growthmindset #evolution #confidence #gymgirlies #traumahealing #coaching #momswhocrossfit #athlete #lifeaftersports #selfimprovement