Your core and your posture...

Your core and posture have a codependent relationship. When both are healthy and strong, life is good! But if one is a little off, it can throw the other out-of-whack, leading to possible pain, injury, and even health problems!

For an example, if you sit a lot, muscles in the front of your body (shoulders, neck, chest, hips) can become tight and tense as the body folds forward, while muscles in the back of the body ( back, glutes, etc.) become weaker.

This is why it is important to take time to RESTORE your core by rebuilding it from the inside out, in a way that doesn’t reinforce poor postural habits.

Signs your core needs work:

• low back pain

• tight hips and shoulders

• poor posture

• weakness in extremities

• you hold your breath when you work your core

• when jumping, laughing or coughing you find yourself running to the bathroom

  How are you going to fix this????? Join my circle of influence now and receive your copy of “Restore Your Core” our new e-book!

  simple and effective ways you can start restoring your core now right at home or at work!

5 things you can do right now to increase transformation results... that have nothing to do with the gym or food!!

Do you find yourself struggling to stay consistent with your health and fitness routine?? One big reason most find it hard to stick with the routine is because they separate their health and fitness journey from their lifestyle.

This is when you get that feeling as if you’re constantly starting over…..

Want to know how to give yourself a mental edge?/

REFLECT

1. Slow down- if you’re constantly rushing, chances are you’re not focusing on the present. This will allow you to feel less stressed and chances are you’ll get to where you’re trying to go faster.

2. Take 10-15 minutes to journal your thoughts. What’s working and what’s not. How do you feel? Make the necessary adjustments and keep moving forward.

3. Affirmations- what are you going to tell yourself when you feel like you can’t go any further? When you’ve had a long day and want to quit. What is going to be your personal mission statement.

4. Meditation- I know this could be a hard one for some. Believe it or not, there is no wrong or right way to do this. It doesn’t have to be 20-30 minutes of silence. Take 5 minutes to let your thoughts run wild and another 5 minutes to visualize what you want, and seeing yourself making that vision happen.

5. Leave yourself room for learning and having fun! This allows you to make mistakes and learn from them. If your program does not allow for these opportunities, this will make the process long and stressful, and wanting to quit because it’s not sustainable.

   For The complete Guide on Meal prepping and How to achieve the YOU 2.0 join my circle of influence!!

worst times to get on the scale...

Are you using a scale to assess your progress in your health and fitness program? If you are, you are setting yourself up for constant mental battle and disappointment.

2 moves we've added to our leg training days

I know, the aftermath of leg day will keep you from ever wanting to do a squat again! Know that the stronger you develop lower half, the stronger overall you’ll become. Yes, even with tight hip flexors, hamstrings, or low back discomfort. For most individuals you are experiencing low back and knee problems or discomfort because of a past injury you’ve experienced and didn’t heal well… or even worse, you completely avoided the areas due to “ I have bad knees so i can’t do….. etc” you can’t do these things because they’re weak and you haven’t taken necessary steps to rebuild the strength back in those areas. Totally understandable as your probably worried about re-injuring yourself and making it worse. Most of the time with knees and back problems, the issue is having a weaker core or hamstrings , causing you to overcompensate or dominate with a certain group of muscles.

So here we go. You want to increase your squat or leg press? Start including Weighted hip thrusters and front squats in your leg training sessions over the next couple weeks. You do not have to perform these exercises with heavy weight, really you need to dial in on form and reps! Take your front squats deep, and your weighted hip thrusters , really squeeze in your glutes with the hip extension. I mean , really put your back into it!!

One basic, hard, effective step to transformation

Water Water Water

It starts with water. In order to function efficiently your body needs hydration to function properly. Proper hydration assists in efficient absorption , nutrient transport, detoxification , hormonal health, thyroid function, healthy skin/hair/nails, mood, appetite stabilization, metabolic function, etc.

Daily Aim:

To ensure you intake 1 gallon of water

• Start your morning first thing with water, as soon as you wake up grab your jug and get a head start on today’s aim ( yes even before your coffee) this hydration is a great primer to kick start your body for the day.

• Carry and drink from a single jug (makes for ‘visual’ easy tracking)

  Coffee lovers just try drinking your coffee black today (add stevia if you’d like) but separate your “caffeine needs” from all those unnecessary additives

Simply put, choose real food sources and hydrate properly as you prepare your body for this transition.