April 20, 2021 - Blast Fitness

4 Weekly Food Prep Staple Recipes

April 20, 2021

Every week I play the same mental game. Will I food prep, or won’t I? Having a few weekly food prep staples is key in me actually completing the task of food prepping. Keeping the overall mental energy low by picking a couple of these go-to recipes week after week makes it so. much. easier…

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In order to feel successful with exercise, you nee

In order to feel successful with exercise, you need to come up with your own definition of success.

If you’re comparing your workout schedule, your running time, your body composition, your number of push-ups to a friend, your 20 year old self or some random person on the internet, pleeeease STOP.

Instead, let’s try this:

➡️ What would success with exercise look like and feel like for you, in this season of your life?

➡️ Would it be having more energy?

➡️ Would it be showing up for ‘x’ number of workouts per week?

➡️ Would it be running a distance in a certain time?

➡️ Would it be exercising pain free?

There is a caveat here. Your definition of success needs to be something that lights you up (aka not something you feel you ‘should’ be doing). It needs to be something that is realistic in your current life.

Creating your own definition of success will boost your motivation, increase your self-esteem, and help you to be more consistent with movement.

Success with exercise will look and feel wildly different for all of us.

#mindset #strongmamas #workout #homeworkouts #homeworkoutideas #stronginsideout #mentalhealth #youcandohardthings #strengthtrainingforwomen #fitnessplan #exerciseconsistency #fitmoms #motherhood #mindsetmantras #fitnessmindset #toughlove

Ever tried to start a workout and thought, uhhhh,

Ever tried to start a workout and thought, uhhhh, I know I'm supposed to warm-up, but what should I do??

This was the exact question I received via the DMs last week: What am I supposed to be doing when I warm-up? Do you have any must-do exercises you could share?

And ohhh baby, yes I do.

I love a good warm-up. It has been a major factor in helping me to figure out a variety of aches, low back issues, lingering knee pain and the ol' exhausted-mom-and-entrepreneur-in-a-pandemic type vibes I've had going on for the last year.

Huh?! A warm-up is that important?

I think it is. A warm-up is about both mental and physical preparation for exercise. It eases us in mentally, and sets us up physically. It can make all the difference for how you feel in your workout, and that is super important.

Try these to upgrade your next warm-up:

1️⃣ Ankle Inversion + Eversion with lacrosse ball x 10 reps per foot

2️⃣ Internal/External Squat x 10 reps per leg

3️⃣ Half Kneeling Tubing Row with Reach x 10 reps per arm

4️⃣ One Arm Extended Wide legged Child’s pose x 10 breaths per side

Give these four moves a try as your next warm-up, and you'll be more connected to your core, and ready to rock your strength, core, running, cycling and walking sessions.

#warmup #workoutideas #strongmamas #happyhips #movedifferently #smartworkouts #warmupideas #personaltrainer #fitnessplan #workoutplan #postnatalexercise #core #strengthtrainingforwomen

Your motivation (or lack thereof) isn’t the reas

After years of exercising, it’s still a bit of w

After years of exercising, it’s still a bit of work for me to get my workout started. I think it’s misleading for us to believe that it eventually feels easy all the time - it doesn’t.

If it’s the morning, the bed is warm and comfortable.

In the middle of the day, there are always more work tasks to do.

And the evening? All I want to do is lie down. And I usually do 🙃

But the reason I workout? Because it feels so freaking good when I’m done. I never regret a movement session, especially the super short ones. And the long term payoffs are so worth it.

In the long term, it’s better for me to move regularly. It’s better for my physical and mental health, mood, self-esteem and energy.

But it does require trading in instant feelings of comfort for longer term feelings of well-being.

#mindset #strongmamas #workout #homeworkouts #homeworkoutideas #stronginsideout #mentalhealth #youcandohardthings #strengthtrainingforwomen #fitnessplan #exerciseconsistency #fitmoms #motherhood #mindsetmantras #fitnessmindset #toughlove

This 36 year old version of me is tired, but still

This 36 year old version of me is tired, but still motivated, and doing a pretty dang good job of caring for myself 🥳

This version of me is loving:

😅 working out 5ish times a week. Mostly strength training, hiking, mobility and some running too.

🥂 a cold glass of a buttery Chardonnay.

🥳 adventuring with the kids on walks, hikes, bike rides and in the garden.

💗 practicing boundaries to prioritize my mental, physical and emotional health.

🥰 date nights with @manny_ski

And….plot twist!

💤 going to bed early. As a life long night owl, I’m very surprised by this 😂

What is the current version of you loving these days?! ⬇️⬇️⬇️

…………..

#workouts #strengthtrainingforwomen #homeworkouts #stronginsideout #mentalhealth #youcandohardthings #exerciseconsistency #motherhood #motherhoodunplugged #onlinetrainer #fitnesscoach #moveyourbody

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