For what it’s worth:
It is never too late to be whoever you want to be.
I hope that you live a life you’re proud of;
that you get up when you fall,
laugh when someone tells you “you can’t”,
and find the doors to walls put in front of you.
I hope that you focus on what makes you happy,
and let go of things that don’t serve you well.
I hope that you realize what is important,
and to care less about what people think of you.
I hope that you make tough decisions to better yourself,
that you do not let people bring you down.
I hope that you smile,
And, if not, I hope that realize that you have the strength to start over whenever you want to.
15 6636 minutes ago
Looking to get more Vitamin C in your diet? Forget about the cup of sugary orange 🍊 juice and substitute it with cup of Roasted Cauliflower and Broccoli 🥦 #caulibroc has 113% of your recommended Vitamin C daily value. Deficiencies in vitamin C can affect your immune system’s ability to fight off infection. Don’t wait until it’s too late and you are playing catch-up with EmergenC and other products. Get it through your food instead!
Post #soulcycle - first time at the Legacy Place location (which is the closest to me!) I usually only go to Chestnut Hill, Back Bay and Beacon Hill because that is where my two fave instructors teach but in an effort to make exercise convenient and affordable (save on gas, meters and tickets!) I tried new location and new instructor and both were awesome. Can't wait to go back ❤️
1 281 hours ago
Who said runners don’t lift?! We do... but @mikayla_223 needs to work on how to flex lol. Upper body day for these endurance ladies 💪🏽🏃🏽♀️because strength is just as important as having a healthy heart. It’s all about balancing your routine so that you’re living in your best body inside and out.
Sometimes it's just important to recharge.. feeling very sick today - so unfortunately new any heavy cardio wouldn't be the best option, so I switched it up! 10 minutes in the sauna, 10 minute yoga, and 10 minutes of meditation ... with that and the help of lots of tea hoping be to better and back on track with my cardio tomorrow!!
2 252 hours ago
Sparkly, but comfy. ❄️ 25% off EVERYTHING in store! Stop by and shop the look. ✨
Currently I’m having a tougher time with some personal stuff. I don’t do well with periods of transition or unknown. That’s where I am right now, and it’s taking a toll. I know I’m not the only person who struggles with this. In fact, I’m willing to bet most people do. But being a highly anxious person in a limbo period is draining. So I’m staying busy with school and making sure I get to the gym (mostly for mental health purposes).
When you can’t control what’s happening, challenge yourself to control the way to respond to what’s happening. That’s where your power lies.
PSA for instructors whose classes require them to do the full workout with their clients! (And end up teaching multiple classes/week.)
Total 💡 moment here:
This video is from back in October, when I taught 13 classes in 4 days (subbing on top of regular schedule)... this video is right after class #9. Watching it back, I was shocked at how overly flexible my body had become... I tried to not work as hard the next day but in the final class, I overstretched some of the muscles in my ribcage. Not fun! 😣 But it gave me a huge lightbulb moment: NOT EVERY CLASS IS FOR YOU. ✋️ By that, I mean that we know our job as instructors is to GUIDE our clients safely through the movements, pushing them when they need it, or helping their muscles release... but that doesn't mean WE also need to "feel the stretch" or "feel the burn" in every class we teach. Lead your clients safely, but remember to keep your body safe as well. #themoreyouknow🌈
6 403 hours ago
ARE YOU MAKING THESE SINGLE LEG DEADLIFT MISTAKES??
Achieve owner @laurenpak22 is demonstrating two common mistakes we see with the single leg deadlift:
1️⃣Keeping the bottom leg locked out
2️⃣Not hinging the hips
When SLDLs are performed in this way, it basically becomes a balancing hamstring stretch.
Instead, what we’re looking for from the SLDL is a combination of single leg stability and single leg force production. In order to maximally produce force down into the ground, you will need to sit back into your hips and bend your knee slightly. This will put you in a more advantageous position to push your stance leg into the floor, which will allow you to lift more weight and get stronger in this movement pattern!
We know that sometimes just seeing how it should be done isn’t enough to help correct the mistake, so if you swipe left you can see a way to use the physical feedback of a band to help you achieve the desired form!
Double tap if you found this helpful! And until next time, ✌️💙💪
🍑 #ForTheBooty Humpday Exercise of the week: Mini-Band Monster Walks🍑
🍑This is a great glute activation drill!! In the video, I show you three different band placements. Where you place the band will determine how much glute activation you'll get. Check it out:
🍑BEGINNER: Band around knees, least amount of activation
🍑INTERMEDIATE: Band around ankles, moderate amount of activation
🍑ADVANCED: Band around the feet, most amount of activation
🍑Once you've chosen your band placement, get into the starting position. You want the feet to be about hip or shoulder-width apart, and the band should have no slack. Bend the knees slightly so that you are in an athletic stance. From here, you are just stepping forward, and then backward!
🍑TIPS AND CUES:🍑
-Be sure to keep the feet in place-don't allow them to sneak in and decrease the width of your stance
-Do not allow the knees to cave in! If your knees are caving with the band around the ankles or feet, move it up the leg. If you're caving with the band around the knees, you may need to try a lighter band to start.
-Stay in that athletic stance the entire time. Keep the knees bent and toes facing forward.
-Don't allow your legs to "swing" or hips to open up as you walk backwards. Step straight back out to get the most glute activation.
🍑You may have noticed, putting the band around my feet is hard for me! I definitely feel my glutes fire up RIGHT away when I place the band there. I love using this in my warm-ups as a glute activation drill before squatting or deadlifting! If you have any questions, drop them below! Happy #humpday!
🍑P.S. My mini bands are @performbetter !
We can all officially say goodbye to my upper body gainz for a few weeks 🙄 Absolutely hate rotator cuff injuries! It's not as bad as the one I had on my left shoulder 2 years ago which needed minor surgery, but rotator cuff is rotator cuff - it leaves its mark for a loooong time. It's hilarious how I warm up and stretch for as long as some people go to the gym for and my form is always on point on every exercise, yet I have a torn meniscus in my left knee, occasional shoulder flare-up and now a new addition to the ever-growing collection. Fabulous ⭐️ I'm not saying that some people are just more susceptible to injuries and are made out of glass, in just saying that some people are more susceptible to injures and are made out of glass. Im not cryin' YOU cryin' 😩
Many of us get so stressed out during the holidays, trying to make it to every event and pick out the perfect presents for everyone on your list. Enter in: my self care gift guide. A few of my favorite things to help you keep your cool during this holiday season. ⛄️ 🌟Himalayan salt lamp (the soothing glow is perfect to help you wind down at the end of the day, plus it cleans and ionizes the air in your home)
🌟Dr. Teal's Epsom Salt (pour this in a hot bath to soothe and relax sore muscles)
🌟@LexRx (these ladies will help you look your best this holiday season: mention this post for $50 off!)
🌟@Notedcandles and Illume candles (both come in the most delicious scents)
🌟@vitalfit_nutrition (to keep your muscles feeling 💯 no matter how much rushing around you do this season - use code kt_beefit for 30% off)
✍🏼As part of the plan I was talking on Sunday it is also important that you have: 🤸🏻♀️Training schedule: maybe you have a steady routine that allows you to train every day at the same time (I don’t), perfect keep doing it. But if you don’t, adjust your training schedule every day taking into account the activities of the week ahead. 🍏Tentative menu: Organize your meals in a menu and take a moment of the day to prep them for the week ahead. This is very useful especially if you do not have time to cook every day. This menu should go hand in hand with your goals. Food, preparations and portions need to be healthy and help you achieve them. Keep it simple, just write down your ideas of main meals and snacks so you can plan accordingly. 🔴Did you know you are 50% more likely to do it just by writing it down?? 🔵How is your plan? What do you do to organize yourself?
🇪🇸🇻🇪 Como parte del plan que mencionaba el domingo también es importante que tengas: 🏋🏻♀️Horario de entrenamiento: quizás tienes una rutina estable que te permite entrenar todos los días a la misma hora, si es así chévere, reserva esa hora. Si no ajusta el horario de entrenamiento cada día, tomando en cuenta las actividades de la semana que tienes por delante. 🥗Menú tentativo: Organizar tus comidas en un menú y tomar un momento del día para adelantar las comidas de la semana es muy útil, especialmente si no dispones de tiempo para cocinar todos los días. Este menú debe ir de la mano con tus objetivos, los alimentos, preparaciones y porciones deben ser saludables y ayudarte a conseguir tus metas. Haz algo sencillo donde coloques tus ideas de comidas principales y meriendas y puedas planear acorde a eso. 🔵¿Sabias que es 50% más probable que lo hagas si lo escribes? ¿Cómo es tu plan? ¿Qué haces para organizarte? 👇🏼👇🏼👇🏼
3 1235 hours ago
You are essential. You matter to those around you and you make a difference in their lives. You need to be physically fit, mentally present and whole of heart but life is a jigsaw. So how do you maintain your vitality amidst life’s craziness? Living well means learning to fit the pieces together. Exercise, nutrition, presence, heart. It’s hard to do alone. We provide deep expertise and a supportive community to help you integrate the pieces and fully realize your potential. We support you. Join us. Together we’ll help you be vital. #bodyburnbyray#bevital#belmont#seaport#theUnGym
⏩ Yay!! It's finally here 🙌🎉
If you've been watching my stories 👀 then I'm sorry for talking about this nonstop BUT.....I'm super excited for what's to come and I hope I can share it with so many of you!
I'm always looking for the NEXT thing in fitness... New workouts, New moves, New clothes 😂 so the fact that I've heard CRAZY good things about this NEW program is making me like a little kid waiting for Santa 🎅🎁. _________________________________________
My friends and I are hosting an info session tonight so we can all learn more about it and share how we're going to tackle this program... TOGETHER. Want your invite to see what it's about? Drop me your favorite Happy Hour emoji 🍸🍺🥃🍷🍹🥂 below ⬇⬇⬇ and I'll add you to our no strings attached group!
From our AMAZING instructor, Liz O: “Your goals are YOUR goals and nobody else’s. “Health” is a total mind, body & spiritual concept. A flat belly is great, but a full heart and happy mind is even better.”
Catch this inspiring #strongmama instructor: burnHIIT Mondays at 5:45PM, pulseCARDIO Wednesdays at 12:15, pulseFUSION Fridays at 9:30, burnHIIT Saturdays at 8:30. 💪🏼
Photo via @kelseywells
Looking for the weekend (AKA the @kickitbyeliza holiday party) like... 👀 for real though, come play (dance, eat, drink, etc.) with us! Link in bio for tix 👆🏻
6 656 hours ago
XTEND INTENTION // @beautifulwellnesswithin, our beautiful ballerina, instructor Jess, best known at #XBB for Spinner Saturdays. Her passion and dedication for wellness is inspiring. @thewholedancer, her growing business is impacting lives everywhere. Why does she move at @xtend_barre? “Xtend Barre has reinforced my love for movement and pushing my body to its limits.” Learn more about Jess, her love for fitness and how the studio has made a profound change in her life. #BurlingtonMA#3rdAve 📸: @achicvoyage
Stay tuned 2018, WE are coming for you! New year, new you, #GOnutre 👨🏽🍳
3 297 hours ago
I couldn't just make fun of the ladies without getting after the men too.
No matter what exercise you are doing it's always quality over quantity. Always. Unless you're in competition. That's a different story.
Too often I see guys perform to technical failure and grind out 2-3 poorly performed reps.
Then ask why their lift isn't getting better or why something hurts. Simple answer. You are lifting like a Jack ass.
Recent studies show building muscle is associsted with total volume. So drop the weight and accumulate more volume with good form.
Strength is a neural demand. If form breaks down and neural output is compromised you're not working #strength. Bad form just means training a wrong movement pattern. Its not helping you get stronger.
Take away message. Quality over quantity.
ARE YOU MAKING THESE LAT PULLDOWN MISTAKES??
When you’re performing lat pulldowns, there are a few things you want to avoid if you want to do them safely and optimally. In the first half of this video, Achieve owner @jasonlpak demonstrates the following two mistakes:
❌Allowing your shoulders to roll forward. This can cause discomfort in your shoulder joints and won’t work the lats as much as when you keep your shoulders down and back.
❌Using momentum. This can cause low back discomfort from the excessive flexion and extension. The unnecessary extra body movement is likely because the weight is simply too heavy.
Instead, try to abide by the following guidelines:
✅Keep your shoulders down and back.
✅Keep your body still as you pull the weight down toward your chest.
We hope you find this helpful. Double tap if you do, and until next time, ✌️💙💪
❄️ Day 1 of the 12 days of Btone! Today we are gifting a lucky winner smudge spray from Moonlight and Sage! Smudging, many of you may know it as burning sage to clear out any old or bad energy from ones house. Now life just got easier!! We can not just go around lighting up sage everywhere we go but to clear your energy at a work space, in the car and create a positive shift Moonlight and sage created a quick resource smudge spray!!! ❄️To enter and win all you have to do are the following 3 easy steps! 1️⃣ Like this picture 2️⃣ follow @moonlightandsage (only way you can win if you follow) 3️⃣ comment below tagging 1 friend letting them know you want this 😍 the winner will be picked at random and announced tonight between 8-9p ❄️
80 15310 hours ago
The Boston September @kickitbyeliza certification brought @candicepeak & so many other amazing instructors into the #FEMPIRE. This Saturday is the next certification and I am SO EXCITED!! I cannot wait to see what is in store 😉👊🏼