“Do the best you can until you know better. Then when you know better, do better.” Maya Angelou •
I’ve known that my lats and shoulders are tight. I’ve done some stretches and some SMFR to loosen them up, but I’ve never taken my posture into consideration. And if you’d have asked me up until today, i would’ve told you I had great posture. But thanks to @dpt.melia I now know that I’ve been living in a flared rib-anterior pelvic tilt for the last couple years and I’m so lucky it hasn’t caused me any back pain. •
But now I know what proper alignment feels like. Now I know how it feels to activate my core & pelvic floor and squat with proper alignment. So now that I know that, I’ll do better. •
On that note, anyone have a physical therapist in or near Ramona that they’d recommend to fix me? 😁
My kids mandatory quiet time (aka Mommy needs a break) began and I sat on the couch like a zombie, aimlessly scrolling through social media.
I was sooooo tired. I didn’t feel like I could move... and then I thought, “what on earth am I doing??? This won’t help!”.
So I put on my workout clothes and said “it’s only 20 minutes” - I even ended up doing a second workout because the first one energized me so much.
Sometimes we have to do the things we don’t want to do - and it ends up being so good for us. I could have sat on the couch for the next 20 minutes, no problem. But instead I choose to push myself, feel proud, and gain energy in the process.
Hopefully you can do this for yourself, you’re worth it!
Xoxo V #getup#getmoving#feels
Day 2: I recently got a #peloton bike and was excited to use it. After only riding twice, I got sick for a week.
Today was my first day back on the bike! While it kicked my butt, I found my new favorite instructor who had a killer playlist (Christina Aguilera, Backstreet Boys, Ace of Base 👌🏼) and motivated in a way that inspired me. I can’t wait to do more. #100happydays
The best part about 20 minute workouts...
your kids can do it with you. 😉
Ava made it through the entire workout and was such a rockstar. 🤩
I’m so proud of her!!!! How do you think she did (she wants to know 😁)????
#nutritionthreesixty Can we talk Fiber? #Repost@precisionnutrition with @get_repost
・・・ ⭐️A key ingredient to overall health and disease prevention is including enough fiber in your diet. ⠀
💩Bonus: Fiber keeps your plumbing in good working order. ⠀
🥦🥜🍐If you build your diet around vegetables, fruits, legumes, whole grains, nuts and seeds, you’re probably getting enough fiber.⠀⠀
🔝If you don't currently consume enough fiber in your diet, or you're looking for other sources of fiber, use this handy infogram as a guide.⠀⠀
💁🏻♀️💁🏽♂️As a general guide, women should aim for at least 30 to 35 grams of fiber per day; men should aim for at least 40 to 45 grams of fiber per day.⠀⠀
💥Key Tip: Aim to get your fiber from whole foods.⠀⠀
🤭Fiber supplements (or fiber-supplemented foods) don’t provide the micronutrients, phytochemicals and water found in whole plant foods. #precisionnutrition#getmoving#weightlossjourney#newlifestyle#fiber#veggies#nuts#grains
Because it's Friday I will drink my turbo boost from a wine glass! 🥰
20 mins after this picture I'm drenched in sweat and ready for FOOD! Whoever said 20 mins a day won't get you any place was definitely wrong. Bring on the next 5 weeks!
@kelsonnn loved the fact I called it my turbo boost, I even got a fist bump! 😂🤣
How to train when your on holiday; all the equipment you need is a complimentary bottle of wine! 🍷
➡️Welcome back to Fitness Friday! 🏋🏼♀️ ➡️This week is going to be the start of a series of exercise video's and information on the basics of rotator cuff health. 💪🏼 The rotator cuff is made up of four muscles that cradle the shoulder joint and help to keep the humeral head seated in the socket as we move our arm. We are going to focus on the two muscles in the back of the shoulder this week, infraspinatus and teres minor. They are responsible for preventing the ball of the shoulder from moving too far forward or upwards. Many of us are required to sit for many hours throughout the day and this can cause our shoulders and upper back to round forward, which puts those rotator cuff muscles in a stretched position. The good news is our bodies are very adaptable and most of us can tolerate this lengthened position for many years without significant problems! The bad news is as these muscles are required to stabilize the shoulder, but in this stretched position they become overworked, weak, and tired. ➡️As we age, the prevalence of rotator cuff tears increases each decade (Seitz, 2011). Sometimes there are traumatic injuries to the rotator cuff like a fall or sports injury, but many of these injuries are simply in relation to normal daily activities that wear the shoulder out over many years due to poor posture and rotator cuff overuse. ➡️This exercise is a simple way to strengthen infraspinatus and teres minor. The engagement of the shoulder blade muscles provides muscular support and a solid base for the two posterior rotator cuff muscles. Pulling shoulder blades back helps facilitate the ball being in the center of the joint, which puts less strain on the rotator cuff. Moving the arms to the outside contracts the infraspinatus and teres minor and over time, with the right progression of these exercises, we can increase the strength of our posterior rotator cuff muscles.
If you knew me you’d know just with the pushups i’ve come a long way. Lol! .
@katiecrewe has come up with this awesome challenge to get people moving and i couldn’t pass up! It’s a challenge against yourself, all you have to do is beat your own time. This is my first attempt with 1 min and 42 seconds. .
In 2014 you might say Dana looked GREAT. 🤩 But inside she was struggling. Depression, anxiety, poor eating habits. No enegry because no carbs and constant use of fat burners for a boost.🙇🏻♀️ •
Fast forward to NOW. 💃🏼What you see is health inside-out. 🤩There's no quick fix to health! 🤷🏻♀️It’s deciding you're worth it. It's finding accountability, digging deep on the inside and creating habits of health that are sustainable in your life. 💪🏼 •
You can eat clean, work your butt off and drink every detox formula on the market. But if you don't deal with what's going on in your heart and head you'll still be unhealthy.💯 #ThriveSeason#CreateYourBestLife
REMINDER - JUDY DAVIE IS COMING TO THE RIVERINA TOMORROW!!! Judy Davie, food coach and author of The Greengrocers Diet is delivering 3 healthy eating workshops, starting this Sunday 🙌 The program is;
DENILIQUIN Sunday 20th January - funded by Riverina Bluebell
BURRUMBUTTOCK Monday 21st January
LADYSMITH Tuesday 22nd January
All workshops will run from 6-8:30pm and include light refreshments. The cost is only $20pp - this is GREAT VALUE - it is such an amazing opportunity to have Judy down our way - get your backsides there!!! All evenings will welcome ALL the community members, Active Farmers, non-Active Farmers - Everyone is welcome 😁
Judy will also have her Greengrocers Diet books for sale at a discounted price 🙌
Please help us spread the word!!! Tickets can be purchased online,follow the links in our bio to the Facebook events,otherwise at the door. It is preferable to purchase them online for catering purposes.
DON’T miss out!!!! For any questions please email email@example.com#activefarmers#beactive#getmoving#getoutdoors#health#fun#physicalhealth#mentalhealth#workshop#healthyeating
- - - - - -
I didn’t sign up to be a coach for the friendships, but it sure is a nice perk. 💕 These girls have helped me become who I am today and I’m forever grateful to them and their willingness to share their stories and show up every day.
S T E A K + This Is Us for the Friday night win!💃🏻
This flank steak was boyfriend AND meal plan approved🥩🙌🏼