4-U Personal Training

02/03/2024

Or just wish for health! We should alway change only for health.

OR YOU COULD JUST LIVE

You are going to wish your body was more,
You are going to wish your body was less,
You are going to wish your body would change,
You are going to wish your body would not.

You are going to wish your body was many things,
between now,
and the day you leave this mortal coil.

And one day,
as is always the way,
you will look back,
and see,
that your body was always as it should be.
Doing its best
To be you,
for you.

And you are then going to wish that just once,
you had told your body,
‘I accept you, as you are, right now’.

And that maybe had you done this,
you would have spared yourself a lifetime,
of wishing for something you didn’t really ever need.

That what it was you should have been wishing for, in fact,
was the courage to accept,
the strength to embrace,
the wisdom to really see,
what you have.

You’re going to wish for many things,
when it comes to your body.

Or you could just wish for health.

And live your life,
flawed
and
beautiful.

Donna Ashworth

From ‘I wish I knew’
https://www.waterstones.com/win/i-wish-i-knew-prize-draw

Art by Helma Speksnijder

08/02/2024

28/01/2024

I jumped in the cold plunge train
And I wasn’t disappointed.
I managed on my third plunge
4 degrees for 4 minutes 😳🥶

I grew up enjoying a Sauna with a jump in the lake after and always loved how I felt at the end.
I had no idea then, what the benefits were, other than happiness

I felt the same happiness today but now I get the extra benefit of knowing it’s also boosting my energy level,increasing my circulation, enhancing my immune system, helps muscle repair, reduces stress and improves over all health.

I will continue to Submerge myself and maybe one day I can be brave enough to do the plunge without the sauna but at this moment I’m enjoying the whole cycle.
Also a Heidi Hint is wearing socks in the cold plunge it’s a game changer!
You’ll thank me later for this major tip.
What’s your thoughts on cold plunge?

03/11/2023

I got “Big Goals”
And they are all mine!

Sometimes when we focus in on our own personal goals it can make other people around us uncomfortable.
That’s not yours to own.
We make changes to help ourselves feel better not to judge what others are doing in their lives.
I’m in my lane doing my thing and I’ve adjusted things in my life to change my personally journey.
My journey is not your journey, nor should it be and that’s okay.
We are all individuals and have different ideas, views and goals, I love that!
Just remember do your thing! Do your goals!
Don’t get persuaded by other peoples discomfort & judgement.
Always put your oxygen mask on first!
Keep your head up and keep kicking butt 💪🏻👍🏻👊🏻

03/10/2023

Take time to soak up the sunshine of life ~ 🌞

As fall sets in, the days get shorter and darkness gets longer remember to soak up those rays when they are peeking through the trees on a walk.
Feel the warmth and know those rays are always there.

It’s easy to want to stay in doors but your mental and physical health will thank you for the extra vitamin D and the fresh air!
Bundle up and get those steps in.
Walking is a privilege so be grateful and do it!

06/09/2023

What once worked wasn’t working anymore for me.

Different cycles in life sometimes means changing things up to suit what our bodies are looking for and needing from us.

Backing up four months ago
I was feeling inflamed, my joints were sore, I was struggling with proper sleep.
Even though weight isn’t my first priority, it was slowly creeping back up.
I needed to reset and optimize my health once again.
I needed help to do that!

All good coaches need a coach. So I reached out to .for.stronger strive

We first looked at my sleep with . Started tracking it!
I started to go to bed earlier and minimize screen time.
I revamped my supplements and made sure I was consistent.
I reduced my training from 4 days to 3 days and started to lift smarter and fix some of my weaknesses (still a work in progress)
I cleaned my eating up and reduced alcohol.
And the current results are……
I FEEL AMAZING!
Aching gone! Inflammation gone! Brain fog gone! Extra abdominal weight leaving!

Now what I did isn’t a sure thing for someone else, this was tailored to me and what I needed for my age & my body.
But I’m sharing this because it’s okay to change up what your doing, it’s okay to get help and a different view.
Sometimes we need a different perspective.
Either way you still need to put in the work.
Either way it should always be about feeling the healthiest version of yourself!
Also always surround yourself with people that will respect and support this version of you.

19/01/2023

So frustrating!!!! Please report block and unfollow
They are claiming my other account was hacked and I made a new one.
Not the case!!!

09/01/2023

49! Yup! I am and I’m proud!

48 year taught me that you need to love life for every moment.
48 years taught me to be grateful for all the love around you
48 taught me to pay attention!
48 taught me that the small moments matter
48 taught me that life is not guaranteed
48 taught me too laugh, too cry, too sing, and always be ME
48 is GONE but I’m grateful that I get to to be 49 when so many don’t ❤️😘🥰
Thank you to all my friends & family for making my life shine just a little brighter everyday LOVE YA #49

12/12/2022

What is consistency?

>Showing up repeatedly,
even when you don’t want too

>Setting a schedule and sticking to it, even when you don’t want to

> Knowing there isn’t a finish line, there’s a goal and goals but no finish line

>Setting realistic expectations

> Setting realistic commitments

> Setting realistic goals

If you decide your going to weight train twice a week,
Show up twice a week for months & years to come.
It might not be for a hour,
it might not be for the workout you planned but show up.
If you miss one workout show up for the next.

Show up so you can be free to do all the things you love to do.
Show up so you never utter the words I can’t do that!

I show up so I can hike, walk, ski and do whatever I want too!

07/12/2022

This is a very good review.
Remember once you stop taking this pill if you haven’t changed your habits of health the weight will just come straight back on.
This is for obesity not for peoples vanity.

It seems like a lot of people are taking Ozempic for weight loss. Should you try it? I'm delving into this trend.