“Patience is bitter, but its fruit is sweet.” -Jean-Jacques Rousseau
It’s tough to be patient with training, injuries or during races but the end result is worth it.
1 313 hours ago
CHASING THE SUNRISE ☀️
Early morning runs have slowly become part of the routine lately, and I’m loving how beautiful the sky is when the sun rises. 5 early morning miles with my babe to kick-off this hump day and legs surprisingly felt better than expected. 🏃🏾♀️I decided to last minute sign up @danjjames and myself for the @manchestermarathon! We’ll be running the two-person relay and I’m sooooo excited! 🇬🇧 🎉
9 3597 hours ago
Spent all day in baby nesting mode before hopping on the mill for a few miles!
Can’t believe we are about 15 weeks away from meeting our little guy. Finish line is in sight! 💙
“Very little is needed to make a happy life...” #justmud 😂
2 609 hours ago
I got spoiled this past weekend getting to run in Atlanta and having @the4bz at my side for every run. Even if on a treadmill! Today was a short solo run around the neighborhood that I was fortunate enough to find time for since my flight to New York City this afternoon was delayed until tonight. Always a good day when you can squeeze an unexpected run in!
Eh, not surprised. Rejections from NYC never really surprise me anymore. It’s so classic now. Get nervous around 8-9am, reality sets back in around 10am, and I’m over it by 11am. Would’ve been cool to run NYC and Chicago in the same year though! Has anyone done that before?
2 3011 hours ago
Femininity! Womanhood! Lady! Woman! @fitlikemummy Thank You! 😘
Femininity dictates what I can do with my body and there are harsh social consequences for not conforming. Society's ideas about Femininity normalises a female body that is round, soft, small and heterosexually appealing. Femininity is not inside my body, I have to display it using clothing choice, make-up, hair-styles, visits to grooming and nails.
The shift from thinness to a more toned and athletic female body is happening today, with the obsession of diets and weight loss – still the fear of women being muscular and bulky remains . As a result women train to be inefficient. Disconnected from our bodies, losing power and strength. We begin to distrust our bodies, capabilities and an overall sense of insecurity. This affects how we experience relationships, how we carry ourselves and relate to others.
I take care of my body through physical exercise to be healthy, strong and confident. As a muscular woman, I challenge assumptions that all women are smaller, weaker and dependent.
Often accused of being deviant, sexually confused or unattractive, man-haters, selfish mothers even transvestites. I train for long and gruelling hours to become strong and muscular – only to be told that I'm not feminine enough, femininity as defined by this cruel world will forever judge.
'Femininity for me means happiness and freedom... Freedom of being who you are in whatever shape or size you come in'
13 4611 hours ago
I’m telling you, it’s all in the hips! 😂🙌 @fitdenhq
CHEERING NOT JEERING💙 This is something that I wrote for the @run_spire community not that long ago, it’s something that is very close to my heart and on my run last night I was reminded why... I was heckled and jeered by 3 different people, one of whom was in a car... He continued to drive around in circles, shouting out his car window at me, every time he passed... Unfortunately, I’m not alone... 43% of women have experienced some form of harassment whilst running and 4% of men have experienced the same... I have created the #CheeringNotJeering movement to get people supporting each other when exercising👟 No-one should EVER feel uncomfortable exercising alone but quite a lot of us do... But why do we? The unnecessary heckles and stares, the rude comments and sniggers... Anyone, male or female, should be able to run, walk or go to the gym without the fear of jibes, snide comments or abuse! Running is a sport for all and something that we should support each other in doing. Whether you’re a 5k runner or ultra marathon runner, we are all united in our passion for running and all deserve to do so in peace, regardless of pace, shape, beliefs or gender! Let’s challenge the view that it’s okay to jeer and shame people for exercising because it’s not okay😔 Together we can raise awareness & let those around us know that this kind of behaviour is not okay. One IG post isn’t going to change the world but let’s hope it can make a difference, even if it’s just for one person. Let’s come together and celebrate #CheeringNotJeering and raise awareness.. together💙 #BeKind
Join us at the #TrinityRiverLeveeRun for the rare opportunity to run across the beautiful Margaret Hunt Hill Bridge! The 16th Annual Trinity River Levee Run includes a 5K, 10K, and a Half Marathon.
Register today at http://allouttrinity.com/run/
1 1517 hours ago
Got a minute? Take a minute today with us and chase excellence. Make today matter! ~A Go Getter?
~Consider yourself motivated and passionate about fitness?...
~Believe you were meant for greatness?
~Make a supplemental income doing what you love?
~DM us for more Information
1 1417 hours ago
Got a minute? Take a minute today with me and chase excellence. Make today matter! ~A Go Getter?
~Consider yourself motivated and passionate about fitness?...
~Believe you were meant for greatness?
~Make a supplemental income doing what you love?
~DM me for more Information
The gloves are gone and sunlight is returning to 9run6. Good morning, indeed! 🌇🏃♀️🏃🏃♀️🏃♂️🏃♀️
1 6117 hours ago
Oh heyyy hump day, so glad you’re here! 😍
I had an extraaa early 4:30 am gym alarm this morning because I needed to get on the road by 7. This morning was a @madeline_moves upper body workout and you guys... I’m feeling so strong!! Like regular old push-ups aren’t scary at all any more. It’s crazy how quickly we build up strength, and I never want to back off from it even when I get back running. Hope you all have the BEST Wednesday!! 💛
•Life is oh so precious, take it as it comes, don’t think too much and enjoy the ride because life isn’t about the final destination it’s all about the stuff in between. Big and small. This week has been rough and I’ve touched out three on call shifts and an overnighted at work with the flu and tonsillitis. I feel like crap but I know that my determination makes me a stronger person. I’m almost at the end of my last night shift and boy am I ready for a day to recover tomorrow!! Tagging all my faves who inspire me and remind me to enjoy the journey.
1 2726 February, 2020
How many reps per set should you be doing?
10 seems to be the “normal” and common number of reps per set that people use during their gym based strength training. However, 10 is just another number, it isn’t a magic number. When clients I’ve trained have become accustomed to doing sets of 10 reps per exercise, they tend to get a little thrown when the reps are changed to a 15, 20 or perhaps dropped down to a 5 rep set. This article is designed to shed some light on why you could or should be using different repetitions during your training.
Why should you change the reps per set for your training?
Different rep ranges will allow for different loads to be lifted and therefore different training adaptations to be made. For example a weight that you can lift for 15 reps would be really easy if you stopped at 10. And a weight that you can only barely lift for 5 reps, won’t allow you to reach the 10 reps you might be accustomed to. This is OK!! And generally it should be a planned occurrence. To keep your body making adaptations we need to be constantly changing the training stimulus, and an easy way to do this is to change the rep range you are working to.
What are the common training goals and how many reps to maximize each of them?
Absolute power – 1-3 reps per set followed by 5-10 mins recovery between sets
Absolute strength – 1-3 reps – 5-10mins recovery between sets
Strength – 2-5 reps – 3-5 mins recovery
Hypertrophy – 8-12 reps – 45-90 seconds rest
Muscular endurance – 15-30 reps per set – minimal recovery
SPEED WORK GOT ME FEELIN’ 👆🏾
Have you ever had a run that just felt meh? 🙋🏾♀️ Today’s workout wasn’t great, it wasn’t terrible, but it was just meh. 😝 It wasn’t my fastest workout and it wasn’t my slowest workout — but I got through it and didn’t quit!
I’m learning that this training cycle is bringing me new feelings about running and workouts that are challenging me in different ways. 🏃🏾♀️ With the good, the bad, and all that’s in between I appreciate how much running has taught me and helped me in so many ways!💕
I’m loving my new @jaybirdsport Planetary Green Vista. 🌎 With Planetary Green, you get to celebrate the planet we love, from mountains, to rivers, to busy roads. Perfect for any workout or weather condition, and especially helpful during my speedy days. #EARTHPROOF
20 69026 February, 2020
1️⃣ONLY A MILE1️⃣
Only a mile today but today wasn’t a running day. Spent about 40 minutes doing upper body workouts. It was a WEIRD change of pace. It felt good to have a nice balance! Keeping this one short and sweet for you guys today. Happy Tuesday!
Vegan protein pancakes topped with frozen berries, maple syrup and dessicated coconut. Utterly delicious! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Recipe from @runningonrealfood ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I devoured these after going for a 50 minute steady paced run. Was meant to go this morning but had a GASH night's sleep so had the extra hour and a half in bed. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
TELL ME WHAT YOU PUT ON YOUR PANCAKES!!!
4 5825 February, 2020
When you want to run and it’s in the 40s and raining you’re happy to be staying at a hotel with a great fitness center and treadmills! If “great” and “treadmill” is not an oxymoron. Thank you @fsatlanta for the opportunity to get at least a few miles in with my lovely wife @the4bz!
1 5425 February, 2020
Was supposed to be a recovery run, but the legs wanted to move a little quicker today... might’ve been because of the rain 🤷🏻♀️
I’ve been posting these motivational quotes since the start of the page and it’s led me to want to challenge myself. I want to document my process to a marathon. My ultimate goal for this journey is to show you, yes YOU, that you can do whatever you set your mind to. I know you know this otherwise you wouldn’t have found my page and read this far. I want to give a raw, no BS, true story of reaching one of my most ambitious fitness goals and show how you can too. I’m going to be sharing the successes, failures, struggles, tips, motivations, pain, pleasure and everything in between of this amazing journey that I’ve set out for myself. .
I am by no way of the word a runner, but I want to become one. I’ve done years of weight lifting and my main sport is snowboarding, so this is completely new to me. I’ve never run more than 10k - and I did that in about 44 minutes with a break and stopped time at the halfway point - so really nothing special.
Originally, I was planning on training for it for 6 months, but I was told that 3 months is fine. Ironically, there’s a marathon in Ottawa almost exactly 3 months from today. So I’m going to aim for that, and if I feel like I won’t make it, I’ll do the half marathon and then try again for a full marathon in September in Montreal. Swipe right to see my modest 6km stats - which brutally destroyed my calves and calloused the balls of my feet.
MEDAL MONDAY🏅 My first medal of 2020 and I quite like it... it could be worse, put it that way😋 It’s a new week and after a good chat with @novicetoelite_coaching last night, I am ready to go this week💪🏽 I’ve stuck my training plan to the wall with pen in hand ready to go, meal prepped my food and believe it or not... my pockets are FULL of motivation... not sure where it’s come from but who the hell cares😏 21 days until Bath Half which is my differed race entry from last year... I’ve been absolutely dreading it until now so let’s make the most of it and see what I can do🙌🏽
THE STORM OF HONESTY♥️ Recently, I have experienced some of my darkest days to date, which of course, I am totally 100% scared of admitting... When you’re used to seeing someone that is motivated and determined with a passion for life... It comes as a bit of a shock when you see the complete opposite... it really is true when they say that you should ALWAYS appreciate what you have because the future can take it away from you at anytime... I’ve stood here and watched my world crumble from beneath my feet... and then helplessly carried on watching as someone turned the intensity up a notch... I’ve pushed away the people who care, ignored the messages and avoided the questions that require me to give an answer I’m scared of... I’ve lost myself and lost myself again, along with the desire for most things in life but today I think I’ve turned a corner... only a small corner, but enough to make a difference until I find something that is worth fighting for again🙌🏽 I thought I had my life together, and I’m sorry to those who thought I did too... It’s been a rude awakening and far from the 2020 I had originally hoped for... but cheers to a new journey ahead, working towards the same goal... BE MORE ME🥂
34 1909 February, 2020
PUBLIC SERVICE ANNOUNCEMENT!!! As of today, I am OFFICIALLY running the 2020 Bank of America Chicago Marathon. I’M SO EXCITED I CAN BARELY STOP THINKING ABOUT IT. I will be running the marathon on behalf of the charity Chicago Commons and I am so excited to fundraise for them! If you guys asked me last year if I would run Chicago under a charity I would say NAH. But I put a lot of thought into it...
2020 is all about taking control of my life. I’ve always waited year after year, lottery after lottery, to try my luck with the Chicago Marathon. As most of you know, that luck really failed me each time. I’m sick of waiting around to run it. This week I really took the wheel and pushed myself to look at other options. Running for charity is such a great cause and not even considering it in previous years was naive. I get to donate to a great cause and run the race that I love. What’s better than that??? I’m really excited to share this with you guys because that just means this running account will be SUPER active come SUMMATIME!!! I’m looking forward to running along the lake shore, meeting all of y’all, and training HARD. I’m ready to add one more Abbott star to my list!!! And with that said...
PEACE. LOVE. CHICAGO MARATHON. #chicagomarathon#abbottworldmarathonmajors
9 11116 January, 2020
THE NATIONAL RUNNING SHOW👟and yes... I’m still an absolute bag of nerves but what a lovely bunch of people🙌🏽 So many meet-ups and so many photos from today which will be making an appearance over the next few days but I finally got to meet some of my fellow teamies from the Brooks #runhappyteam 💙 I absolutely LOVE meeting new people, hearing their journeys and sharing memories but I can honestly say, it’s never easy... Running has been kind enough to gift me with some much needed confidence but there is still something about social situations that gets my toes crawling and stomach churning! I’m forever grateful for those who keep an eye out for me in my nervous bubble (you know who you are) and thank you to those who made me feel super welcome today! It’s really appreciated but in the grand scheme of things, I’ve had a fab day with some absolutely awesome people🙌🏽 Roll on tomorrow...