Move Well Be Well

01/22/2023

Hello! Just a friendly reminder that the scale doesn’t tell the whole story. I started IF on November 12th by doing 18/6. This chart I’m posting shows the last 6 weeks of my journey. You can see my weight has increased, but because I also calculate my body fat each day, I am able to see the weight increase on the scale is due to increased muscle mass (I lift 2-3 times a week).

Keep those measurements and progress photos consistent. They tell much more of your story than just the scale alone. ❤️

02/08/2022

It’s TRX Tuesday 😍

You guys, this may be my favorite TRX move to date. It’s a single-leg (pistol) squat to single-leg reaching RDL. This hits your quads and entire posterior chain (glutes, hamstrings, calves, and low back), while engaging 💯 core muscles. As a bonus, you also get a great lat stretch as you reach your arms forward. I’m in love!

03/26/2021

Upper-body + core challenge

If you can hold a plank for at least 2 mins and have good shoulder health, I challenge you to try the following:

20 plank dumbbell passes(10 per side) - place dumbbell on outside of your hand, reach through and pick it up (no throwing or dragging) and place on the outside of your other hand. Repeat.

4 dynamic planks (low plank to high plank), Alternating sides after 2

20 shoulder taps (10 per side) keep hips from sinking or elevating.

Who’s in???

03/25/2020

No gym or equipment? No problem! Here are several exercises you can do with just a chair.

ETA: This is not meant to be done as a full routine as is. It's meant to give you ideas that you can incorporate into your own routine. If you would like to make this a routine, I would alternate upper and lower body exercises and would do 2-3 circuits of 15-20 reps each with minimal rest in between exercises. Rest 1 minute (or until your HR comes down) and repeat.

01/07/2019

Yep, it’s that time of year again! Time to get refocused, make smart eating choices, and move that body!

02/21/2018

I am seriously loving my Instant Pot and how easy it is to make meals. This recipe is a keeper, although I would maybe halve the salt content.

I just toasted up a tortilla in my tortilla bowl and added chopped tomatoes, spinach, yellow peppers and a sprinkling of feta cheese. Yum! See the recipe below.

https://www.skinnytaste.com/instant-pot-pressure-cooker-easy-salsa/

01/15/2018

If you've ever had to deal with an injury, I'm sure you can relate to the mental anguish that accompanies it. This article has some great strategies on how to overcome your injury and be stronger for it in the end.

For an athlete, being injured is often harder psychologically than it is physically. But the elites have developed a few key tools to help stay happy and sane while healing.