This mornings workout with @mac.hodgson was a killaaaa! Both of us were sore everywhere afterwards 😆😂 Workouts are always 10x more motivating when doing it with someone, especially when they are gonna encourage you 💪🏼 Give it a go 💦💦💦 and push yourself! P.S. I’m well aware I’m in desperate need of a tan 😂 #whitegirlproblems#wishiwastanallthetime
4 Rounds: 45 sec on / 15 sec rest/ 1min rest between rounds
Resistance band sprints
3 Rounds: 45 sec on / 15 sec rest/ 1min rest between rounds
Decline leg raises
1 Round: 5mins / 5 exercises! 1 minute per exercise/ NO REST IN BETWEEN
Weighted standing oblique crunch left side
Weighted standing oblique crunch right side
Crunch with legs on a bench
💥City Cycle Fam💥We are rolling out our refer a friend program! Starting TODAY - here is how it works:
Log into your account on citycycleseattle.com and click on ‘My Account.’ Under referrals you will select ‘invite a friend.’ Copy and paste your referral link and send it to your bestie who is a new rider (they must be a new rider.) Once someone has purchased a class package, you will receive 1 free class into your account - or $20 store credit for members.) This will be kicked off when your friend is checked in for his or her class. It’s pays off to have workout buddies 💯
She’s just making sure my core is nice and tight while doing Pilates 100s 💪🏼😬
#WorkoutWednesday: Gathering My Peeps..
I had a revelation recently!
I realized that anyone or no one can be my workout peeps.
When I do my "pond" workouts (see Nov 22nd blog: www.ksjpilatesevolved.com), I often invite neighbors. If they come, I have peeps. It's awesome! It's making my new world a bit smaller and lovelier every time. I'm meeting and making new friends, I get a partner, it keeps me teaching, I get to help them (which I LOVE!) and I'm working out too! When I don't have a partner, I bring along my trustie side-kick (the green band) and go about my workout and make a plan for the next one I have with my friends.
My new friend Gaye came over which was perfect! She wanted a little review tutorial on the abs and wall-tricep post anyway and we'd been saying we wanted to walk for too long (time flies here as it does in LA...a weebit slower maybe).
HERES OUR WORKOUT: --->IF YOU WANT HELP CREATING THIS FOR YOU, LMK AND I CAN HELP YOU!
I have equipment but you don't need to (it's just a bit more fun bc I have more options!) 5 min on my cardio equipment
5 min ab series on little ball
5 min walking lunges
3 min tricep push ups exercises
5 min walking lunges
5 min big ball adductor series
5 min on cardio equipment
5 min wall triceps (as promised)
3 min TRX chest press and I did the same on the floor (AKA: push ups)
stretch and chat.
5 min hamstring
Now...what you aren't reading: the usual Karen grilling about past ailments, correct posture, explanations of proper form. That would bore the crap out of you to read but it's pretty awesome to receive in person! .
We all have challenges we face daily. Being a mom, student, wife, employee....every single day we are challenged. We have the choice to rise up and face the challenge or let it defeat us, but we have a choice.
I am asking you to choose to fight and join me as we challenge our minds and bodies to fight for something incredible. Starting March 5th, we begin 30 days of Core de Force. This is a MMA/martial arts style workout that not only produces great results but also teaches self defense and leaves you feeling like the badass you are! We throw punches, kicks, even do the Superman punch. If you are ready to fight for a win, join me!
You get a full year of online streaming workouts, similar to Netflix
Our color coded portion control system
Meal plans, recipes, and one on one nutrition guidance
Your first 30 days of dense nutrition packed into our superfood shake.
Unlimited support from me, your coach
We are fighting till the 🛎
Are you in? Comment below and let’s get you started. Whether you have 5lbs or 100lbs to lose, I will get you there! All I’m the comfort of your own home! #fightforit#homeworkouts#selflove#selfdefense#hotmomma#workingonmyself#eathealthy#lowcarb#accountability#workoutpartner#momlife#weightloss#mma#juijitsu#instagram#instagood#joinme#plussize#fibromyalgia#fibromyalgiawarrior
Working on synchronisation and some new moves!
This gives me the perfect opportunity to waffle on about the importance of stretching! But I’ll keep it short and sweet... STRETCH YO’SELF!
Stretching assists in the repair and maintenance of muscles and joints, killing off those pains faster, relieving joint pain related to tight muscles and allow for more flexibility!
Keep your workouts fun all 😁🤙🏻
IN THE ZONE - Staying in my lane doing my thing not worrying about what others think ✌🏼
Today: I am more than okay ♥️
It’s funny how fitness works. It could be weeks or even months before you see some serious progress in your lifts, Yoga poses, strength, flexibility, power, and of course PHYSIQUE🍑✨💪🏼
It’s been a long road and I’m far from where I would like to be - I’m talking performance here people!😘🙌🏼
But these past few days I’ve noticed how my body has changed (physique and strength) because I’ve been trying to give my diet the attention that it needs🙏🏼💛
- still working on consistency with protein, more calories, and Whole Foods.
My body and mind have given me some serious love these past few weeks.
And it’s these moments when I see that I am progressing, my body is changing, my lifts are evolving, and my practice is getting stronger ...
This is when I remember why I trust in this f***ing process with my whole heart and my whole entire soul🙏🏼♥️
Just patting myself on the back today because honestly...
I never thought I would ever make this far.
Put in work
Do your best
Stay the course
Never Give Up
.... and receive more than you asked for💪🏼☺️💕
Trainers need trainers, despite all the knowledge motivation doesn’t come in a box. Thanks for always pushing me @greenfitbody
To think without my job, I would’ve never messaged this girl to get to know her on Facebook almost 3 years ago. 😭 It literally breaks my heart thinking how fear could’ve been the reason I almost didn’t reach out, almost didn’t have THIS friendship in my life. And HER friendship has changed my life....
She’s a basketball wife overseas too... she was a track athlete just like i was, + we both LOVE Jesus. At the time, she didn’t think coaching was for her. But I continued praying it forward because I believed she would be incredible at it + I KNEW her + I were destined to be best friends— sounds weird, but it’s the truth👯♀️
Last June, she messaged me randomly that she was ready to coach, she felt certain it was Gods timing. And Gods timing IT WAS!! She has blown the roof off this opportunity, leading with heart + changing hundreds of lives already!! But apart from the business success, she + her hubby have become best friends with me + @joshuaduinker BECAUSE of this beautiful gift. Something both of us couples had been praying for— community, brotherhood, sisterhood.
Her soul beats like mine, we are SO similar... and I can honestly say, she’s just ONE of the amazing best life long friends I’ve gained as a result of punching fear in the face + saying yes to this opportunity💕🙌🏼 she’s enriched my life in EVERY way!!!
I met my husband online, it’s only normal I meet my best friends there too 💁🏼♀️😉
God, thank YOU! For giving me Lindsay’s friendship— someone to walk with me in business + goals, but more importantly a woman of faith to sharpen + encourage me. For this friendship I prayed... having time with her this week is like water to my soul!! Finding solid, good friends as an adult is hard. But this community, team + job makes it a LOT easier 💃🏼WEEK 6 day 3 ✅ #livesownwithstrength#workoutvideo#fitfriends#workoutpartner
Timber: “What? I’m just making sure these weights don’t go anywhere..” 😸🙄 She doesn’t usually leave my side while I workout... unless I do something like accidentally step on her tail or make loud noises that scare her... 😳😂 Total body today had my shoulders on fire and then just plain dead! I was drenched in sweat by the end of it... if you don’t sweat during this workout, you’re not working hard enough or actually you can’t be working at all because holy man! I don’t know how you can’t sweat! What a workout!
Today is also REFEED DAY! Gimme all the yellows and all the purples! Refeed day scared me at first and honestly it still does a little even though I understand the purpose and reasoning behind it. Gotta build up those glycogen storages! Bumping up the purples and eating off the refeed yellow list is like... woah! But excited! 🥨🥖🍌🍎🥝😁😁 #refeedday#totalbody#day35#80dayobsession#timbergirl#workoutpartner#almosthalfway