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Latest #strongereveryday Posts

  • Woke up at 4am to squeeze two workouts in this morning. Didn’t have to but wanted to make up the one I missed Monday when I did the sample workout from our new program instead of the one I’m currently working through. No one would have known or cared that I had missed that workout. I had still gotten a workout in anyway. But I would have known.  I said I’d complete this program and I keep my promises to myself. So that’s what I’m doing. Cardio and upper body done. Now we shower cause YIKES 😰😖😂
  • Woke up at 4am to squeeze two workouts in this morning. Didn’t have to but wanted to make up the one I missed Monday when I did the sample workout from our new program instead of the one I’m currently working through. No one would have known or cared that I had missed that workout. I had still gotten a workout in anyway. But I would have known. I said I’d complete this program and I keep my promises to myself. So that’s what I’m doing. Cardio and upper body done. Now we shower cause YIKES 😰😖😂
  •  3  1  8 hours ago
  • Recovery day cardio abs!!! No weights doesn’t mean no workout!! Shaun Week 25 Abs!! Working the core today!! Happy #humpday🐪
  • Recovery day cardio abs!!! No weights doesn’t mean no workout!! Shaun Week 25 Abs!! Working the core today!! Happy #humpday🐪
  •  1  1  8 hours ago
  • Oh how I needed that run today. 🏃🏻‍♀️🏃🏻‍♀️💪🏻 Also ... exciting part?? My average pace dropped by 16 seconds per mile. Sometimes, it’s the little things. 😉🤪
  • Oh how I needed that run today. 🏃🏻‍♀️🏃🏻‍♀️💪🏻 Also ... exciting part?? My average pace dropped by 16 seconds per mile. Sometimes, it’s the little things. 😉🤪
  •  0  1  8 hours ago
  • Early morning workout I switched it up this morning because of time I couldn’t do shift shop speed 45 so I opted for 21 day fix real time cardio..that’s the joy of BOD there is always something that will work for you..it was so hard getting up this morning and I am feeling everything from last nights strength workout🙈🙈the struggle was real but I still pressed play and got it done...now off to get ready for my work day..happy Wednesday
  • Early morning workout I switched it up this morning because of time I couldn’t do shift shop speed 45 so I opted for 21 day fix real time cardio..that’s the joy of BOD there is always something that will work for you..it was so hard getting up this morning and I am feeling everything from last nights strength workout🙈🙈the struggle was real but I still pressed play and got it done...now off to get ready for my work day..happy Wednesday
  •  11  1  9 hours ago
  • 🌸 It does get better 🌸
.
Growing up, I always saw myself as a bit of an ugly duckling. Between severe Scoliosis, acne, stunted growth and poor eyesight- I definitely didn’t feel like I was blessed with the genetic lottery. .
.
I was always trying to hide myself away. I would get catty if anyone touched my back. I would go clothes shopping alone because I didn’t want people to see me in clothes that didn’t fit. Everyday I wore heavy stage makeup to conceal my spotty face.
.
This self consciousness only grew worse when I started auditioning for film and television. Now as well as feeling like an ugly duckling, I also had it affirmed that I was too short, too spotty, and also had to fit a certain dress size. .
.
One thing that really got me was getting fitted for costumes. The costume department were always at a loss of what to do with me. I was short, yet had a stocky torso. So the petite clothes didn’t fit my back, and the tall clothes swam on me. I usually ended up wearing something that resembled a brown paper sack 😂
.
But it did get better. It got better when I made a couple of changes. First of all, I left the film industry. Not because I blame it for my low self esteem, but at the time I was not strong enough to deal with the criticism. .
.
Secondly, I started being brave and wearing makeup less often. This scared the shit out of me, I really thought people were going to be shocked by my skin- but it made me realize that it was all in my head. Other people didn’t notice the acne. They still treated me the same. .
.
As for the clothes/shortness insecurity, lifting weights really helped with that. Suddenly I didn’t really give a fuck that someone called me short, because I could probably deadlift more than them. And as a result of that, my body started to change and I had more clothing options available. .
.
It’s a hard road as a young person, not only with Scoliosis- but with other insecurities that plague us in our younger years. But I want you to know that it does get better. You get stronger, and you develop coping mechanisms so it doesn’t hurt any longer. Hang in there💚
  • 🌸 It does get better 🌸
    .
    Growing up, I always saw myself as a bit of an ugly duckling. Between severe Scoliosis, acne, stunted growth and poor eyesight- I definitely didn’t feel like I was blessed with the genetic lottery. .
    .
    I was always trying to hide myself away. I would get catty if anyone touched my back. I would go clothes shopping alone because I didn’t want people to see me in clothes that didn’t fit. Everyday I wore heavy stage makeup to conceal my spotty face.
    .
    This self consciousness only grew worse when I started auditioning for film and television. Now as well as feeling like an ugly duckling, I also had it affirmed that I was too short, too spotty, and also had to fit a certain dress size. .
    .
    One thing that really got me was getting fitted for costumes. The costume department were always at a loss of what to do with me. I was short, yet had a stocky torso. So the petite clothes didn’t fit my back, and the tall clothes swam on me. I usually ended up wearing something that resembled a brown paper sack 😂
    .
    But it did get better. It got better when I made a couple of changes. First of all, I left the film industry. Not because I blame it for my low self esteem, but at the time I was not strong enough to deal with the criticism. .
    .
    Secondly, I started being brave and wearing makeup less often. This scared the shit out of me, I really thought people were going to be shocked by my skin- but it made me realize that it was all in my head. Other people didn’t notice the acne. They still treated me the same. .
    .
    As for the clothes/shortness insecurity, lifting weights really helped with that. Suddenly I didn’t really give a fuck that someone called me short, because I could probably deadlift more than them. And as a result of that, my body started to change and I had more clothing options available. .
    .
    It’s a hard road as a young person, not only with Scoliosis- but with other insecurities that plague us in our younger years. But I want you to know that it does get better. You get stronger, and you develop coping mechanisms so it doesn’t hurt any longer. Hang in there💚
  •  34  8  9 hours ago
  • Pre-Season gym session: Day 1.
◽
This is day 1 from my upcoming 30 Day Pre-Season programme. This is designed for anyone that plays sport.
◽
In the off season  most of us hit the gym with the intention of getting stronger and fitter for next season.
◽
There are 2 things that are often sorely lacking from the majority of sport training programmes:
🔹️Variety
🔹️Intensity

You get both in this programme. No bodypart splits. No Push/Pull days. No upper and lower days. Just old fashioned, cast iron hard work.
◽
Release Date: Monday 1st July.
Cost: £20.
Format: PDF.
Duartion: 30 Days.
◽
Ill be posting more sample workouts over the next few days. In the meantime slide on into my DM's if you've any other questions 😊.
  • Pre-Season gym session: Day 1.

    This is day 1 from my upcoming 30 Day Pre-Season programme. This is designed for anyone that plays sport.

    In the off season most of us hit the gym with the intention of getting stronger and fitter for next season.

    There are 2 things that are often sorely lacking from the majority of sport training programmes:
    🔹️Variety
    🔹️Intensity

    You get both in this programme. No bodypart splits. No Push/Pull days. No upper and lower days. Just old fashioned, cast iron hard work.

    Release Date: Monday 1st July.
    Cost: £20.
    Format: PDF.
    Duartion: 30 Days.

    Ill be posting more sample workouts over the next few days. In the meantime slide on into my DM's if you've any other questions 😊.
  •  16  1  9 hours ago
  • Stretching part 1/3:⁣
⁣
Before I get into the nitty-gritty fun stuff, like different stretches, different types, what does what and all that biz, i'm just gonna 'briefly' go over what's actually happening on when we stretch and what the aim is.⁣
⁣
Trying to keep the science-y stuff to a minimum; when your muscles contract from using them,⁣
Over time they get a little shorter (think tighter). When we stretch, we're essentially trying to increase the length of the MUSCLE to increase our RANGE OF MOTION (or return it to where it started - think loosen up).⁣
⁣
If we don't stretch, over time the continuous use of our muscles (from everything we do) will naturally cause our muscles to tighten up a little (or a lot). This in turn means that when we move in future, we can't move quite a freely (or loosely) and can lead to many problems including injury.⁣
⁣
Many of our muscles are attached to our bones. So if some muscles get used more and become tighter than others, they pull on our bones and we end up in 'tighter' a less 'natural' positions, and we sort of stay there until we lengthen those muscles again. This is how they affect our posture.⁣
⁣
When we stretch, we're trying to RELAX the MUSCLES and allow them to lengthen (this can take a couple of minutes - sorry to say your 10 second stretches aren't doing much for this). Once the muscles reach their current maximum relaxed length, your connectice tissue (tendons & ligaments) then begin to stretch - at this point it's essential that you are slow, controlled, relaxed and pain free to ensure your safety.⁣
⁣
You should never stretch and bounce or stretch until it hurts. This is counterproductive and its very likely you will injure yourself.
  • Stretching part 1/3:⁣

    Before I get into the nitty-gritty fun stuff, like different stretches, different types, what does what and all that biz, i'm just gonna 'briefly' go over what's actually happening on when we stretch and what the aim is.⁣

    Trying to keep the science-y stuff to a minimum; when your muscles contract from using them,⁣
    Over time they get a little shorter (think tighter). When we stretch, we're essentially trying to increase the length of the MUSCLE to increase our RANGE OF MOTION (or return it to where it started - think loosen up).⁣

    If we don't stretch, over time the continuous use of our muscles (from everything we do) will naturally cause our muscles to tighten up a little (or a lot). This in turn means that when we move in future, we can't move quite a freely (or loosely) and can lead to many problems including injury.⁣

    Many of our muscles are attached to our bones. So if some muscles get used more and become tighter than others, they pull on our bones and we end up in 'tighter' a less 'natural' positions, and we sort of stay there until we lengthen those muscles again. This is how they affect our posture.⁣

    When we stretch, we're trying to RELAX the MUSCLES and allow them to lengthen (this can take a couple of minutes - sorry to say your 10 second stretches aren't doing much for this). Once the muscles reach their current maximum relaxed length, your connectice tissue (tendons & ligaments) then begin to stretch - at this point it's essential that you are slow, controlled, relaxed and pain free to ensure your safety.⁣

    You should never stretch and bounce or stretch until it hurts. This is counterproductive and its very likely you will injure yourself.
  •  8  3  9 hours ago
  • Lagree Pilates aka Pilates on Steroids.

The first time I did Lagree was about a year ago. During that time, I had a less demanding schedule, so I was able to go downtown to attend a class. After only a few classes, I saw how efficient the method is! Unfortunately, with my full-time schedule at UBC, I can't fit in any class downtown, but I was able to go to classes while I'm staying in Long Beach! 
At first glance, the megaformer seemed like a torture device (and to some it is one) because it has springs, straps, and pulleys, all of which are used to add strength training and resistance to Pilates-type moves. You will strengthen, tighten, tone, and lengthen your muscles through several slow exercises. The workout is low impact, but high intensity. And you will start shaking in no time!

What's your favourite workout routine?
  • Lagree Pilates aka Pilates on Steroids.

    The first time I did Lagree was about a year ago. During that time, I had a less demanding schedule, so I was able to go downtown to attend a class. After only a few classes, I saw how efficient the method is! Unfortunately, with my full-time schedule at UBC, I can't fit in any class downtown, but I was able to go to classes while I'm staying in Long Beach!
    At first glance, the megaformer seemed like a torture device (and to some it is one) because it has springs, straps, and pulleys, all of which are used to add strength training and resistance to Pilates-type moves. You will strengthen, tighten, tone, and lengthen your muscles through several slow exercises. The workout is low impact, but high intensity. And you will start shaking in no time!

    What's your favourite workout routine?
  •  100  1  10 hours ago
  • In love with this independent, wake up and make shit happen type of vibe. 😎
  • In love with this independent, wake up and make shit happen type of vibe. 😎
  •  31  6  10 hours ago
  • Saturday afternoon fun with my mom on a hot day, got started early, dimmed the lights because you know I wasn’t about to open the blinds and let the heat in from the sunlight, pushed the furniture aside, put on 🥊🥊 & gear and got to work.
  • Saturday afternoon fun with my mom on a hot day, got started early, dimmed the lights because you know I wasn’t about to open the blinds and let the heat in from the sunlight, pushed the furniture aside, put on 🥊🥊 & gear and got to work.
  •  13  1  11 hours ago

Top #strongereveryday Posts

  • New routines. New priorities. New perspectives. In the past few months, I became a mother, changed jobs, nurtured friendships and even changed gyms.Today, I even Marie Kondo-ed a drawer. There will always be bumps along the way, but I’m putting all the joy out into the universe. (@assaultairbike because it does not bring me joy, but being able to move again does 🙈)
  • New routines. New priorities. New perspectives. In the past few months, I became a mother, changed jobs, nurtured friendships and even changed gyms.Today, I even Marie Kondo-ed a drawer. There will always be bumps along the way, but I’m putting all the joy out into the universe. (@assaultairbike because it does not bring me joy, but being able to move again does 🙈)
  •  165  6  14 hours ago
  • It’s Win’s last week @napacenter and he has had an awesome start to his week! He’s had lots of energy and has generally been really happy 🙌. He loves this new exercise from Miss Nikki that he can do all by himself 💙. Only three days left and Win keeps asking if he can stay forever... #watchmewin #thisplaceismagical #mrindependent #intensivetherapy
  • It’s Win’s last week @napacenter and he has had an awesome start to his week! He’s had lots of energy and has generally been really happy 🙌. He loves this new exercise from Miss Nikki that he can do all by himself 💙. Only three days left and Win keeps asking if he can stay forever... #watchmewin #thisplaceismagical #mrindependent #intensivetherapy
  •  206  6  17 hours ago
  • THIS TOOK ME 4 YEARS (of hard work of training the mind & getting the body to heal,post paralysis due to spinal cord injury). A mere plain mirror selfie, but its a HUGE achievement for any #paraplegic, coz this woman knew how it felt to not be able to even lock her both knees no matter how much she tried, to lose stability & her core function altered, to not feel her feet (altered to no sensory), what more to stand free hand (jokes😂).When she cant get into fitting rooms, coz the wheelchair dont fit, & coz she couldnt stand/walk, when she could only wear her outfits while laying flat on her bed/seated 🌝(#paraplegicproblems)”
-
Looking back, I am so so GRATEFUL that, that very Jeslinda, 4years ago, never gave up on herself 💪🏼❤️ Everyday, she chooses to see miracles through herself, with every little things she is able to do now (yes, as little as putting on her shoes, to pulling up her pants while standing). And here she is, from being completely paralyzed from waist down, not feeling anything below her waist, to being able to stand back on own her feet (tho she feels only numbness on her feet🌝, well something is better than nothing rightttt🙊), because she never gave up trying everytime she failed at doing every mundane daily task, no matter how tough things got, no matter how tired she got, with her new life. Coz she never gave up in loving herself whole-heartedly, by working out & eating right no matter how tough it was. -
That very body was completely broken once, but through the power of the mind, continuous gratitude no matter how small it is, never ending perseverance, & resilience, the body is indeed continuously healing and realigning back 😋 so proud of my amazing body!🙈❤️💪🏼
-
Appreciate your amazing body. Remember, its ALWAYS MIND OVER MATTER. Never ever take it for granted. Its the one body you have in this lifetime, fuel it right, take good care of it, and it will takecare of you back!❤️ -
•
•
#bodyheals #takecareofyourbody #amazingpowerofthemind #mindpower #healing #strength #gratitude #mindovermatter #holistichealing #gratitude #paralysis #spinalcordinjury #overcomingparalysis #disabilityadvocate #selflove #perseverance #resilience #strongereveryday
  • THIS TOOK ME 4 YEARS (of hard work of training the mind & getting the body to heal,post paralysis due to spinal cord injury). A mere plain mirror selfie, but its a HUGE achievement for any #paraplegic, coz this woman knew how it felt to not be able to even lock her both knees no matter how much she tried, to lose stability & her core function altered, to not feel her feet (altered to no sensory), what more to stand free hand (jokes😂).When she cant get into fitting rooms, coz the wheelchair dont fit, & coz she couldnt stand/walk, when she could only wear her outfits while laying flat on her bed/seated 🌝( #paraplegicproblems)”
    -
    Looking back, I am so so GRATEFUL that, that very Jeslinda, 4years ago, never gave up on herself 💪🏼❤️ Everyday, she chooses to see miracles through herself, with every little things she is able to do now (yes, as little as putting on her shoes, to pulling up her pants while standing). And here she is, from being completely paralyzed from waist down, not feeling anything below her waist, to being able to stand back on own her feet (tho she feels only numbness on her feet🌝, well something is better than nothing rightttt🙊), because she never gave up trying everytime she failed at doing every mundane daily task, no matter how tough things got, no matter how tired she got, with her new life. Coz she never gave up in loving herself whole-heartedly, by working out & eating right no matter how tough it was. -
    That very body was completely broken once, but through the power of the mind, continuous gratitude no matter how small it is, never ending perseverance, & resilience, the body is indeed continuously healing and realigning back 😋 so proud of my amazing body!🙈❤️💪🏼
    -
    Appreciate your amazing body. Remember, its ALWAYS MIND OVER MATTER. Never ever take it for granted. Its the one body you have in this lifetime, fuel it right, take good care of it, and it will takecare of you back!❤️ -


    #bodyheals #takecareofyourbody #amazingpowerofthemind #mindpower #healing #strength #gratitude #mindovermatter #holistichealing #gratitude #paralysis #spinalcordinjury #overcomingparalysis #disabilityadvocate #selflove #perseverance #resilience #strongereveryday
  •  279  15  25 June, 2019
  • When my kids have friends over they always end up outside playing basketball, soccer, gymnastics or some other sport. It’s not as common to see adults - especially parents - do the same. We are often cheering on our kids next to each other, but not as often pushing our own physical limits side by side. I think that is why even as an introvert I like the community aspect of Crossfit. There is just something extra good about doing burpees next to some of my closest friends. Always watching and learning from my kids. #strongertogether
  • When my kids have friends over they always end up outside playing basketball, soccer, gymnastics or some other sport. It’s not as common to see adults - especially parents - do the same. We are often cheering on our kids next to each other, but not as often pushing our own physical limits side by side. I think that is why even as an introvert I like the community aspect of Crossfit. There is just something extra good about doing burpees next to some of my closest friends. Always watching and learning from my kids. #strongertogether
  •  184  3  19 hours ago
  • My second week of training went a little like this.👇🏼
.
36 early morning sunrise miles, most of which were shared with various friends throughout the week. 🌤
.
Two successful speed workouts - 5 x 5 minute intervals on Wednesday and a 4 mile continuous tempo run as part of my long run (on a hilly route!) on Saturday. 🙌🏼
.
Three 40-45 minute strength workouts - one @_instaphysique class & two upper body gym days. 💪🏼
.
The addition of a new weekly mobility/rehabilitation series into my routine (specific rolling stretching, etc.)...please hold me accountable! 😬
.
An increased appetite to coincide with my increased mileage. That didn’t take long! 🤷🏼‍♀️😂
.
One complete rest day to recharge and prepare to do it all over again.
.
Seriously having the BEST time getting back into my groove.🏃🏼‍♀️💕 #borntorunfree #runhappy #halfmarathontraining #marathontraining
  • My second week of training went a little like this.👇🏼
    .
    36 early morning sunrise miles, most of which were shared with various friends throughout the week. 🌤
    .
    Two successful speed workouts - 5 x 5 minute intervals on Wednesday and a 4 mile continuous tempo run as part of my long run (on a hilly route!) on Saturday. 🙌🏼
    .
    Three 40-45 minute strength workouts - one @_instaphysique class & two upper body gym days. 💪🏼
    .
    The addition of a new weekly mobility/rehabilitation series into my routine (specific rolling stretching, etc.)...please hold me accountable! 😬
    .
    An increased appetite to coincide with my increased mileage. That didn’t take long! 🤷🏼‍♀️😂
    .
    One complete rest day to recharge and prepare to do it all over again.
    .
    Seriously having the BEST time getting back into my groove.🏃🏼‍♀️💕 #borntorunfree #runhappy #halfmarathontraining #marathontraining
  •  539  13  23 June, 2019