Determined Grit

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Everywhere & Anywhere ๏ฟฝ

๐—ช๐ก๐ž๐ง ๐Œ๐จ๐ญ๐ข๐ฏ๐š๐ญ๐ข๐จ๐ง ๐ข๐ฌ ๐‹๐š๐œ๐ค๐ข๐ง๐ , ๐ƒ๐ข๐ฌ๐œ๐ข๐ฉ๐ฅ๐ข๐ง๐ž ๐’๐ญ๐ž๐ฉ๐ฌ ๐ˆ๐งโฃโฃSure itโ€™s nice to feel motivated to workout, eat right, etc., but that ...
06/06/2021

๐—ช๐ก๐ž๐ง ๐Œ๐จ๐ญ๐ข๐ฏ๐š๐ญ๐ข๐จ๐ง ๐ข๐ฌ ๐‹๐š๐œ๐ค๐ข๐ง๐ , ๐ƒ๐ข๐ฌ๐œ๐ข๐ฉ๐ฅ๐ข๐ง๐ž ๐’๐ญ๐ž๐ฉ๐ฌ ๐ˆ๐งโฃ
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Sure itโ€™s nice to feel motivated to workout, eat right, etc., but that alone wonโ€™t keep you going long term without Self-Discipline.โฃ
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Fitness has always been a way for me to deal w/anxiety & depression, but with those can come a lack of motivation. I know by exercising Iโ€™ll give my mind a break & feel better, but I need something to get me going at times. That something is my ๐ฌ๐ž๐ฅ๐Ÿ-๐๐ข๐ฌ๐œ๐ข๐ฉ๐ฅ๐ข๐ง๐ž. The discipline to stay committed to myself & my goals regardless of emotions.โฃ
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- Discipline is what drives you to succeed when faced with adversity. โฃ
- Discipline overcomes the voices in your head.โฃ
- Discipline assures you stay on track.โฃ
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Next time your motivation is lacking, tap into that discipline youโ€™ve been accumulating by every decision youโ€™ve made to show up fully for yourself! โฃ
*๐‘๐ž๐ฆ๐ž๐ฆ๐›๐ž๐ซ: ๐˜๐จ๐ฎ ๐š๐ซ๐ž ๐š๐ง ๐Ž๐ฏ๐ž๐ซ๐œ๐จ๐ฆ๐ž๐ซ, ๐š ๐…๐ข๐ ๐ก๐ญ๐ž๐ซ, ๐š ๐‚๐ก๐š๐ฆ๐ฉ๐ข๐จ๐ง!*

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๐“๐ก๐ž ๐๐ž๐ญ๐ญ๐ž๐ซ ๐๐ซ๐ž๐š๐ค๐Ÿ๐š๐ฌ๐ญ ๐๐š๐ฌ๐ญ๐ซ๐ฒโฃOf course the moment I give up processed foods I crave a Strawberry Poptart ๐Ÿคฆ๐Ÿฝโ€โ™€๏ธ But then I...
05/13/2021

๐“๐ก๐ž ๐๐ž๐ญ๐ญ๐ž๐ซ ๐๐ซ๐ž๐š๐ค๐Ÿ๐š๐ฌ๐ญ ๐๐š๐ฌ๐ญ๐ซ๐ฒ
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Of course the moment I give up processed foods I crave a Strawberry Poptart ๐Ÿคฆ๐Ÿฝโ€โ™€๏ธ But then I found Toaster Pastry at the store. Impressed by the ingredient list, I figured why not.

*I donโ€™t buy things w/ingredients I donโ€™t understand. chances are my body wonโ€™t either* โฃ

Boboโ€™s satisfied my craving & I felt good about my healthier food choice.โฃ
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๐“๐š๐ฌ๐ญ๐ž: Dense & Mildly Sweet โฃ
(oats are more filling than flour = dense; less filling in comparison = less sugar content = healthier!!)โฃ
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๐‡๐ž๐š๐ญ๐ž๐/๐€๐ฌ ๐ข๐ฌ: I do both, but most of the time I eat these on the go, so โ€œas isโ€ for me mostlyโฃ
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๐๐ซ๐จ๐ฌ: Satisfying, Filling, Quick, GF, Non-GMO, Vegan, Soy Free, Dairy Free, Trusted Whole Food Ingredients โฃ
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๐‚๐จ๐ง๐ฌ: limited in store options, but all avail on websiteโฃ. You can use their store locator to see where to buy them too! โฃ

Whatโ€™s your quick go to breakfast?

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@ HotelIndigoMiamiBrickell

๐’๐ญ๐ซ๐ž๐ญ๐œ๐ก๐ข๐ง๐ /๐Œ๐จ๐›๐ข๐ฅ๐ข๐ญ๐ฒ โฃI like to combine different techniques:โฃ- Yoga โฃ- Static Stretchingโฃ- Dynamic stretching โฃ- PNF Str...
05/06/2021

๐’๐ญ๐ซ๐ž๐ญ๐œ๐ก๐ข๐ง๐ /๐Œ๐จ๐›๐ข๐ฅ๐ข๐ญ๐ฒ โฃ
I like to combine different techniques:โฃ
- Yoga โฃ
- Static Stretchingโฃ
- Dynamic stretching โฃ
- PNF Stretching โฃ
- Foam Rolling โฃ
- Trigger Pointโฃ
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It really just depends on the needs of my body, the activity Iโ€™m getting ready to accomplish (or just finished) as to which technique Iโ€™ll choose.โฃ
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I prefer to choreograph my stretch/mobility routine into a flow most of the time {itโ€™s the dancer in me haha}โฃ
The flow even serves as a great recovery workout for my โ€˜Active Rest Daysโ€™. โฃ
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Anyway, you all asked for more mobility/stretching, which is also my FAVORITE thing to do, so Iโ€™m excited to share more w/you all! โฃ
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๐—ช๐ก๐ž๐ซ๐žโ€™๐ฌ ๐ฒ๐จ๐ฎ๐ซ ๐Ÿ๐š๐ฏ๐จ๐ซ๐ข๐ญ๐ž ๐ฉ๐ฅ๐š๐œ๐ž ๐ญ๐จ ๐ฌ๐ญ๐ซ๐ž๐ญ๐œ๐ก? โฃ
Mine is by the water {this is actually by the pool at my hotel}

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05/06/2021

Allow yourself permission to mess up...
to get it wrong...
to give something your best effort & it still fall short of your desired outcome.

When you allow yourself room to โ€œget it wrongโ€, You give yourself an otherwise missed opportunity for growth.

Rest in knowing that thereโ€™s no such thing as failure, only learning opportunities.

This video was a โ€œgot it wrongโ€ haha but most importantly, a learning lesson. & trust me...Iโ€™m a quick learner because the perfectionist in me doesn't like to keep messing up the same thing more than once.

Anyway, be easy w/yourself & others. We are all figuring out this thing called life. Be a source of love, light & support.

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โ€ข๐๐š๐ฅ๐š๐ง๐œ๐žโ€ข โ€œA state of equilibrium; Equal distribution of weight; Mental steadiness or emotional stability.โ€โฃโฃIโ€™d love to...
04/29/2021

โ€ข๐๐š๐ฅ๐š๐ง๐œ๐žโ€ข โ€œA state of equilibrium; Equal distribution of weight; Mental steadiness or emotional stability.โ€โฃ
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Iโ€™d love to say Iโ€™m great at finding balance within my life, emotions & health regimen but there are times when life throws a curve ball & that balance is gone! Hahaโฃ
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Reality is that will happen because life is constantly changing. However, the more we are able to make peace w/change, the greater our ability is to adapt & make adjustments. In the end regaining a position of centeredness.โฃ
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Having steps or a plan of action for maintaining/regaining balance is something I find helpful. โฃ
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Here are a few of my steps:โฃ
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- ๐๐ซ๐ž๐š๐ญ๐ก๐ž ๐ƒ๐ž๐ž๐ฉ๐ฅ๐ฒ. {My anxiety will run wild if I allow it & breathing deeply calms my mind}โฃ
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- ๐๐ฎ๐š๐ฅ๐ข๐Ÿ๐ฒ & ๐“๐ซ๐š๐œ๐ž the root of any intrusive thoughts that comes up: (ie fear doubt etc)โฃ
These thoughts also offer us an opportunity to grow, learn & heal โฃ
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- ๐€๐ฌ๐ฌ๐ž๐ฌ๐ฌ ๐ญ๐ก๐ž โ€˜๐๐ž๐ฐโ€™ (change, situation etc)โฃ
Now that the mind is calm & clear you can look at it as a whole w/clarity & confidenceโฃ
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- ๐Œ๐š๐ค๐ž ๐š ๐๐ฅ๐š๐ง ๐จ๐Ÿ ๐€๐œ๐ญ๐ข๐จ๐ง (including boundaries) to manage the change ensuring mental & physical health are given importance โฃ
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- ๐†๐ซ๐š๐œ๐ž Giving myself grace & not beating myself up if the initial plan doesnโ€™t work. The plan doesnโ€™t have to be perfect, there just needs to be a plan to get moving.
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We all process change differently & while these things are helpful to me, Iโ€™d love to hear some things you do that helps you regain or maintain balance!โฃ
๐—ช๐ก๐š๐ญ ๐š๐ซ๐ž ๐ฌ๐จ๐ฆ๐ž ๐ฌ๐ญ๐ซ๐š๐ญ๐ž๐ ๐ข๐ž๐ฌ ๐ฒ๐จ๐ฎ ๐ข๐ง๐œ๐จ๐ซ๐ฉ๐จ๐ซ๐š๐ญ๐ž ๐ข๐ง ๐ฒ๐จ๐ฎ๐ซ ๐ฅ๐ข๐Ÿ๐ž?

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๐“๐Ž๐ ๐Ÿ‘ ๐๐„๐๐„๐…๐ˆ๐“๐’ ๐จ๐Ÿ ๐…๐จ๐š๐ฆ ๐‘๐จ๐ฅ๐ฅ๐ข๐ง๐ โฃโฃFoam Rolling aka Self-Myofascial Release (SMR) is basically a self massage. Foam Rolling...
01/19/2021

๐“๐Ž๐ ๐Ÿ‘ ๐๐„๐๐„๐…๐ˆ๐“๐’ ๐จ๐Ÿ ๐…๐จ๐š๐ฆ ๐‘๐จ๐ฅ๐ฅ๐ข๐ง๐ โฃ
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Foam Rolling aka Self-Myofascial Release (SMR) is basically a self massage. Foam Rolling helps keep your musculoskeletal system healthy & pain free. โฃ
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A couple definitions before we discuss these 3 Benefits:โฃ
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๐Œ๐ฒ๐จ = of muscle; relating to musclesโฃ
๐…๐š๐ฌ๐œ๐ข๐š = connective tissue surrounding every muscle, bone, nerve fiber, blood vessel, organ; provides support, cushion, stability, movement & dynamic flexibility โฃ
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1) ๐„๐ฅ๐ข๐ฆ๐ข๐ง๐š๐ญ๐ž ๐€๐๐ก๐ž๐ฌ๐ข๐จ๐ง๐ฌ: knots or speed bump feeling you experience when rolling is a protective mechanism by the body due to trauma.โฃ
When fascia is shortened/damaged collagen fibers become adhered limiting elasticity & exerting a pull on rest of body.โฃ
โ€ขYour body is going to find the path of least resistance to accomplish movement. Adhesions create tension, which is why your body will compensate in movement resulting in altered mechanics & alignment.โ€ขโฃ
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2) ๐‡๐ฒ๐๐ซ๐š๐ญ๐ž๐ฌ ๐…๐š๐ฌ๐œ๐ข๐š ๐“๐ข๐ฌ๐ฌ๐ฎ๐ž:โฃ
Fascia tissue has 3 basic ingredients: collagen, elastin & ground substance.โฃ
Hydrated tissues = springy & resilientโฃ
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3) ๐ˆ๐ง๐œ๐ซ๐ž๐š๐ฌ๐ž๐ฌ ๐๐ฅ๐จ๐จ๐, ๐Œ๐ž๐ญ๐š๐›๐จ๐ฅ๐ข๐ญ๐ž & ๐‹๐ฒ๐ฆ๐ฉ๐ก ๐…๐ฅ๐จ๐ฐ:โฃ
Adhesions decrease blood circulation creating painful & cramping extremities.โฃ
๐๐ฅ๐จ๐จ๐ ๐…๐ฅ๐จ๐ฐ increased allows nutrients to get to tissue & metabolic waste taken away.โฃ
๐Œ๐ž๐ญ๐š๐›๐จ๐ฅ๐ข๐ญ๐ž ๐…๐ฅ๐จ๐ฐ increased by blood flow = removal of waste from tissues, better delivery of nutrients aiding in recovery. โฃ
๐‹๐ฒ๐ฆ๐ฉ๐ก ๐Ÿ๐ฅ๐จ๐ฐ (lymph is fluid produced by body to help fight infections & maintain immune health)โฃ
Increased flow = improved fluid exchange, bodyโ€™s natural defenses, recovery time, muscle tone, tissue length & hydrationโฃ
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As you can see foam rolling is important to your overall health. Take 10-15min daily to foam roll & see how it makes a difference in how you feel & move. *๐๐จ๐ญ๐ž ๐ข๐ญ ๐๐จ๐ž๐ฌ ๐ง๐จ๐ญ ๐ซ๐ž๐ฉ๐ฅ๐š๐œ๐ž ๐ฌ๐ญ๐ซ๐ž๐ญ๐œ๐ก๐ข๐ง๐ , ๐›๐จ๐ญ๐ก ๐ฆ๐ฎ๐ฌ๐ญ ๐›๐ž ๐๐จ๐ง๐ž*โฃ
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Hit me up in the comments if you have any questions! โฃ
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@ Bayshore Boulevard

Letโ€™s talk ๐…๐จ๐š๐ฆ ๐‘๐จ๐ฅ๐ฅ๐ข๐ง๐ ! Whether youโ€™re actively using one or letting it collect dust in a corner of your room ๐Ÿ™ˆ๐Ÿ™Š...Letโ€™...
01/14/2021

Letโ€™s talk ๐…๐จ๐š๐ฆ ๐‘๐จ๐ฅ๐ฅ๐ข๐ง๐ ! Whether youโ€™re actively using one or letting it collect dust in a corner of your room ๐Ÿ™ˆ๐Ÿ™Š...Letโ€™s go over some ๐ƒ๐Ž๐ฌ & ๐ƒ๐Ž๐โ€™๐“๐ฌ:โฃ
๐ƒ๐จ:โฃ
- Foam Roll Pre/Post workout & active rest days โฃ
- BREATHE! Deep diaphragmatic breaths help your muscles relaxโฃ
- Use proper posture (avoid low back sagging & maintain plank position) โฃ
-Roll gently & slowly (rolling to aggressively damages fascia & causes further inflammation)โฃ
-Apply the right amount of pressure. (Mild discomfort expected, should not feel excruciating pain)โฃ
-Move & Stretch Afterwards: WHY? Because going through movement after releasing tension establishes functional range of motion โฃ
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๐ƒ๐Ž๐โ€™๐“๐ฌ:โฃ
-Roll over bones/joints โฃ
-Roll too fast (doesnโ€™t apply enough pressure)โฃ
-Stay on one spot for too long โฃ
-Continue to roll if you feel tingling, pulsing or limbs falling asleep = pressure on a nerve & limited blood flowโฃ
-Roll on Low back (instead focus on upper back & glutes)โฃ
- Roll IT band (instead focus on glutes, quads & around the knee)โฃ
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๐‘๐ž๐œ๐จ๐ฏ๐ž๐ซ๐ฒ ๐ข๐ฌ ๐ž๐ฌ๐ฌ๐ž๐ง๐ญ๐ข๐š๐ฅ ๐ญ๐จ ๐ฅ๐ข๐Ÿ๐ž! We all build tension in our bodies daily whether from everyday movement, training or physically demanding jobs. Itโ€™s important to release it in order to move more freely & easily. โฃ
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โ€ขIf you have questions comment below, someone else may have the same oneโ€ขโฃ
๐‡๐š๐ฉ๐ฉ๐ฒ ๐‘๐จ๐ฅ๐ฅ๐ข๐ง๐  โœŒ๐Ÿฝ
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๐Ÿ“ธ

โ€ข๐ƒ๐จ ๐Œ๐จ๐ซ๐ž ๐จ๐Ÿ ๐—ช๐ก๐š๐ญ ๐Œ๐š๐ค๐ž๐ฌ ๐˜๐จ๐ฎ ๐‡๐š๐ฉ๐ฉ๐ฒโ€ขโฃWhether youโ€™re just starting an exercise regimen or have been working out for awhile m...
01/05/2021

โ€ข๐ƒ๐จ ๐Œ๐จ๐ซ๐ž ๐จ๐Ÿ ๐—ช๐ก๐š๐ญ ๐Œ๐š๐ค๐ž๐ฌ ๐˜๐จ๐ฎ ๐‡๐š๐ฉ๐ฉ๐ฒโ€ขโฃ
Whether youโ€™re just starting an exercise regimen or have been working out for awhile make sure to incorporate activities that bring you joy. Biking & running have become my go-to activities outside of strength training.โฃ
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By having a variety of activities to choose from makes it easier to stay committed & be consistent. Maybe even bring a friend along with you. I have a client that FaceTimes me when she does cardio because it helps her stay accountable & motivated. โฃ
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Find what works for you & get creative! If you need guidance or an accountability partner hit me up & I got you! โฃ
๐‡๐š๐ฏ๐ž ๐š ๐ ๐ซ๐ž๐š๐ญ ๐๐š๐ฒ ๐ƒ๐† ๐…๐š๐ฆ!โฃ
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Outfitโฃ:
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๐€๐‘๐„ ๐˜๐Ž๐” ๐—ช๐ˆ๐’๐‡๐ˆ๐๐† ๐…๐Ž๐‘ ๐‘๐„๐’๐”๐‹๐“๐’ ๐Œ๐Ž๐‘๐„ ๐“๐‡๐€๐ ๐˜๐Ž๐”โ€™๐‘๐„ ๐—ช๐Ž๐‘๐Š๐ˆ๐๐† ๐…๐Ž๐‘ ๐“๐‡๐„๐Œ?!โฃMost of us went into this year w/specific goals & I want...
01/04/2021

๐€๐‘๐„ ๐˜๐Ž๐” ๐—ช๐ˆ๐’๐‡๐ˆ๐๐† ๐…๐Ž๐‘ ๐‘๐„๐’๐”๐‹๐“๐’ ๐Œ๐Ž๐‘๐„ ๐“๐‡๐€๐ ๐˜๐Ž๐”โ€™๐‘๐„ ๐—ช๐Ž๐‘๐Š๐ˆ๐๐† ๐…๐Ž๐‘ ๐“๐‡๐„๐Œ?!โฃ
Most of us went into this year w/specific goals & I want you to truly ask yourself that question.โฃ
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โ€ขHave you written your goals down & mapped out a plan to accomplish them?โ€ขโฃ
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If not, I encourage you to ๐—ช๐‘๐ˆ๐“๐„ down your goals ๐€๐๐ƒ the steps youโ€™re going to take to accomplish them! โฃ
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โ€ขFocus on โ€œ๐’๐Œ๐€๐‘๐“โ€ Goals: Specific, Measurable, Attainable, Relevant, Time-Basedโ€ขโฃ
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If you need help seek out a professional {literally, make sure they are certified/have a degree etc.}โฃ
Iโ€™m currently taking virtual Fitness & Health Coaching clients. I know other Professionals too if you need suggestions. Now is the time to rid ourselves of limiting beliefs & self-sabotaging habits! Itโ€™s time to reach our goals!! Happy New Year Fam! Letโ€™s Go!!
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12/31/2020

Holidays are meant to be enjoyed & if you enjoyed yourself maybe a little TOO much! Donโ€™t worry but now itโ€™s time to get back on track w/working out & eating healthy! Start focusing on your goals NOW! YOU GOT THIS FAM! ๐Ÿ’ช๐Ÿฝ
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