DarkEarly

07/08/2024

🌟 **Transformation Journey Update** 🌟

I commitmented to 21 days to see what could happen. I needed something obtainable, doable, to small for excuses to get in the way. I needed a jump start. I needed to push myself. I was working out and following decent nutrition going into this. I just wanted to see more results for my effort. So, for 21 days I focused on TRACKING my nutrition and my workouts.

I've lost over 8 pounds, but the benefits go far beyond the numbers on the scale.

✨ **Physical Changes:**
- I feel stronger and more energized.
- Pain-free movement has become my new normal.
- My overall fitness has improved, and I can see the progress in every workout.

🧠 **Mental & Emotional Growth:**
- My mindset has shifted to a more positive and focused state.
- The supportive group of women I’ve connected with has been a pillar of strength, holding each other accountable and encouraging personal growth.
- I feel sexier, both mentally and physically

I kept my nutrition mostly the same, I just dialed in my veggies and carbs.

I gave myself 25 mins, 5 days a week to exercise. Everything else was bonus.

This journey has been about more than just weight loss; it’s been about reclaiming my health and well-being, inside and out. I’m excited to continue this path and see where it takes me next!

My tribe is ever growing and evolving, each person leaving tid bits of wisdom and encouragement. Each put here to help me grow into the person, and coach, I am supposed to be, so I can help the next person do the same.

My heart is full. My heart is happy.

06/26/2024

I had a great time talking hiking last weekend with women from Lawson, MO. The Women in the Wild (Class of '24) events they are doing are a great way to get introduced to other women who want to be outside and learn about hiking. This is such a cool program!

06/15/2024

Don't forget to lift your weights!

https://www.facebook.com/share/Yr1nJzMa3NHfXZRo/?mibextid=oFDknk

Lifting weights is good for more than “just” making muscle.

For decades, aerobic exercise was regarded as the primary form of exercise you should do for cardiovascular and other health benefits. Heck, that’s why endurance type exercise such as walking, biking, and running are commonly referred to as “cardio.” The physical activity guidelines have traditionally emphasized aerobic exercise for health, even though researchers have been talking about resistance training being good for your heart for more than twenty years.

“Resistance training not only can improve or maintain muscle mass and strength, but also has favorable physiological and clinical effects on cardiovascular disease and risk factors.” American Heart Association

Now, finally, the new American Heart Association (AHA) scientific statement in Circulation makes the argument that, “Resistance training not only can improve or maintain muscle mass and strength, but also has favorable physiological and clinical effects on cardiovascular disease and risk factors.”

The statement is an update from 2007, and summarizes the benefits of resistance training alone or in combination with aerobic training to improve traditional and non-traditional cardiovascular disease risk factors, especially since resistance exercise may be as effective as aerobic exercise for the prevention of chronic disease and improving health and lifespan.

​Read more >>> https://bit.ly/3P2DWUT

#​E​xcerciseForWomen #​L​iftHeavySh*t #​L​iftHeavy

06/07/2024

Join us! This will be so much fun!

This new program is offered by the Lawson Park Board, in partnership with Gio's Outdoors, wildHERness, DarkEarly Racing and X37 Adventures. We will have 3 Saturday Sessions ($25/each), 1 bonus kayaking social ($10/rental kayak; free if you bring your own), and a campout in September ($50). If you book all 3 Saturday Sessions and the campout, you will receive $25 off your total registration fee. Participants must attend at least one Saturday Session in order to participate in the campout. Open to ages 12 and up.

Our first learning session is Intro to Outdoors: learn about the basics of hiking, outdoor equipment, leave no trace, and more, held on Saturday, June 22 from 8:30am to 10:30am. Learn more about this exciting program and register here: https://tinyurl.com/LawsonWitW

06/06/2024

06/06/2024

Well, I am always cold, inside, in the summer. I'd settle for 1 or 2 degrees warmer 😃.

The reason you're always freezing at the office

Ever notice that women tend to carry sweaters to work in the middle of July? That's because the air-conditioning temperatures of indoor spaces are based on research performed on men. It's a bit off topic regarding exercise performance, but very relevant to the topic that women are not small men.

Air-conditioning and heating standards in office buildings were set by researchers in the 1960s based on the resting metabolic rate of the average 40-year-old man weighing 154 pounds, which may overestimate the average female metabolic rate by up to 35 percent. It's not only a discomfort for half of the population, who research shows prefer temperatures that are about 6 degrees warmer than what men prefer, but also an enormous waste of energy, money, and resources, not to mention lost productivity.

05/11/2024

A couple of weeks ago, we interviewed twins to discuss bike fit, what it is, and whether it matters. After all, they are twins and very similar in so many ways.

Watch or listen!

https://youtu.be/ZbIGWtZjb40?si=ALIEjvs5ebfuZ2sw

Tiffany Burris
Matt Burris
Gravel Warfare
Karen Dill
Kathryn R. Jensen
www.darkearly.com

A bike fit is personal, even for twins

05/11/2024

What's your ultimate source of inspiration pushing you to crush those health and fitness goals?

This weekend, let's channel that energy into every workout, every meal choice, and every positive step toward our best selves!

💬👇 Comment below, and let's inspire each other to greatness!

05/10/2024

"Continuous effort — not strength or intelligence — is the key to unlocking our potential."

- Liane Cardes

05/06/2024

Think this bike is too small for Matt Burris? Sometimes it is obvious the bike does not fit. Other times it is not.

"When I first started biking as an adult, I had no clue about bike fitting. I didn't even know it was a thing or that it could make my ride more comfortable. I only cared about finding a fast and lightweight bike to race triathlons. So, I snagged a carbon bike off Craigslist, thinking it was a great deal. But boy, was I wrong! I had no idea what I didn't know about bikes.”

Check out our blog "Is a Bike Fit Necessary" to read more and learn about different types of bike fits, their value, and if they are worth it.

https://darkearly.com/blog/is-a-bike-fit-necessary

Tiffany Burris

04/23/2024

Food for thought! Take action forward or you are going backwards.

Today is the tomorrow you were optimistic about yesterday. What are you doing today to make tomorrow as rewarding as you had hoped today would be?

04/23/2024

Did you know that we at DarkEarly have a blog? We almost forgot about it, but we're bringing it back to life! This week, we shared an old blog about our first adventure race, the MR340, and today, we released a new blog about getting back on the bike after taking a break. We'd be thrilled if you could check them out and let us know your thoughts!

https://darkearly.com/blog

Tiffany Burris

DarkEarly Chronicles . 4/22/24 DarkEarly Chronicles . 4/22/24 Cycling from scratch Returning to cycling, or any sport, can be more challenging than you remember. After an extended break from sport, it is important to remember where you are, not where you used to be. We must remember that we didn’t...