"May we all do a little bit better than the first time
Learn a little something from the worst times
Get a little stronger from the hurt times"- Florida Georgia Line
On this #freebirdfriday as I have become accustom to calling it...don't let other's dictate your happiness, don't let society tell you what you should do and most importantly be happy with you and your life. We can all see everyone's highlight reels on social media and feel a sense of disappointment that we aren't all up in the middle of it. But you know what...you do you and be proud. Forget FOMO be happy first and foremost with all that you have accomplished and be you to the core. .
I find it fitting to post this picture today, as it's #flashbackfriday but also because the air bike has been a good friend to me this month while my ankle heals 😂
After the AG heat me and a few friends ran an open lap which was really fun. I love my friend @shauntele_harless 's face in this pic! And it looks like @armsolo_ is preparing to burn the required 15 calories to finish this obstacle👊🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
I'm sooooo totally hoping @spartan looks into doing a Stadion at @allegiantstadium when it opens next year!
@spartan Central FL Beast tomorrow!!!😆 You have all worked so hard for this now it’s time to put those skills to work and go 💥ATOMIC💥 on that course, tackle the beast, earn your trifecta, and finish 2019 feeling accomplished #AF 💪We rolling 51 people deep, let’s get it! AROO!!!! ❤️💙💚
5 246 December, 2019
Terminando con un poco de abdominales 💪💪💪🔥 excelente entrenamiento *
Cross country skiers have some of the highest V02max numbers recorded in endurance athletes (Tennessen et al)? This is potentially due to the fact that x-country skiing is a full body exercise that relies not only on the legs, but the arms, delts, back, and core to propel the skier forward (UBC). Terrain is also not usually optimal, meaning there are often many terrain changes with uphills, downhills, and flats. If you are skiing for time, this means there is very little time for rest and recovery.
#funfactfriday Cross country skiers often race near 100% of their V02max for the duration of a race (UBC). Although their HR may recover by about 20 bpm on a downhill, their HR can spike back up almost immediately 10-15 bpm higher on the flats and uphills. This means they race near or above their lactate turnpoint for an entire race. Gotta hurt!
What does this all mean for us in OCR? Although we preach specificity (basically, if you want to be a beggar runner, you need to run), if you are looking for some low impact methods of cross training during your offseason (or to replace a session of running here and there) that will tax your entire body (arguably needed if you participate in OCR due to the full body nature of the sport), maybe cross country skiing is for you?
This past year, running @spartan was a lot of fun. I ran Montana with my brother, Michigan with my sons and completed my first Stadion. I also had three clean races which was a first for me! Spartan racing is a great way to visit different parts of the country, connect with friends and family, and challenge yourself mentally and physically. It’s a big win all the way around.
There is still a couple days to take advantage of Spartan’s Cyber Monday specials. $79 Sprints/Stadions $89 Supers $109 Beasts
Just cooling down with yoga core focus, after leg workout. ...
People need to understand that there are several levels of fitness and / or fit people. Your body adapts to your goal and that’s why #bodyshaming is as ignorant as the person who says it. Weight lifting like StrongMen requires muscle and a good amount of calories intake to support strength, while other types of athletes are required to be light and flexible to be able to be carried high like ballet dancers. Both are fit on their own area and none are better than the other. People with insecurities normally projects their own issues on others, saying things like “you are too skinny” “you are too fat” “you don’t have abs” “you have too much muscle”... whatever the case is, people with too much free time get annoyed by those who work hard no matter how they look like.
My suggestion is DO YOU and don’t mind them :) every step of your journey don’t need to be the same has yesterday and definitely it is not to please others.
It’s not my focus now to be strong on my upper body like I was before and therefore I lost muscle (obviously) but that doesn’t mean that I still don’t work hard in the gym, that I’m not strong or not fit. I still have some belly rolls (don’t care), but definitely feeling lighter and flexible enough to do what I like to do. I even might start doing yoga more seriously since is something I always loved bc it envolves a different kind of strength 🤔... so do whatever makes you happy, be healthy and work for your goals, not your neighbors 🤗 💪🏼 ✌🏽
✅ Use code SPARTAN for:
- orders in Europe @buckedupuk
- orders in Asia @buckedup_philippines
28 5196 December, 2019
I am here... ✨
If ever there was a quote to sum up my job, this is it ❤️ It may sound cheesy to some people, and others just won’t get it at all, but it is so rewarding to support the wonderful students I work with. It’s not about ‘fixing‘ things for them, it’s about being by their side whilst they learn what they need to do to help themselves. Today I snuck off for a few hours to give a guest lecture at Middlesex Uni to talk about my career and dance science career options in general. It was such a great opportunity to reflect on where I’m at right now and I meant it wholeheartedly when I told them that I am in my dream job. Grateful for the talented and beautiful soles I get to work with every day. Now it’s time for a month off to rest and get some proper training in!! 💃🏼 Big love to the #LSCarmy ❤️
ARE YOU ADDICTED TO SPARTAN RACING??? here are 5 ways you can tell... 1. You yelled “AROO” after your son’s first communion.
2. You’ve spent the time to draw Spartan helmets over the head of George Washington on all your 1$ bills. (Cuz lets be honest, all you have is 1’s after buying all your races for next year)
Looking for a new way to workout? 👀 .
💪🏼 Deadlifts are cool. Building muscle and looking good naked is nice. But let’s be honest, it’s not a “sport” per say....
🏃🏻♂️ Running is fun. But very limiting and not really all that healthy if it’s all you do. .
👐🏼 But why not try to challenge yourself in a new way? .
When I lost motivation to workout in 2018, I started to look at what was out there in the world of athletics and competition...
I discovered Obstacle racing, Spartan races, and training the body for: .
-Grit -Agility -Resilience .
...and more. .
This short video shows a staple workout to test your level of fitness. It is gruelling and I only perform it once every couple months. .
10-20 minute warm up .
10 DB thrusters
10 pull-ups or chin-ups (be Creative)
10 DB lunges
Short 10-30 seconds rest .
Boom 💥 You are now entering the pain cave..... #workoutoftheday#workoutmotivation#pushyourself#spartanasia#trainingplan#strengthworkout#spartanracethailand#spartanracemalaysia#spartanracesingapore
L O O K B A C K.
The end of the season 2019. What a year! Started to work again after my one year sabbatical with my dream job at @freeletics Combining work and sports there was really easy, I’m so blessed having the opportunity to train there, eating healthy and getting inspired by my colleagues. A big ClapClap to my Coach Kiki who teached me to focus on my goals, to be more calm and to improve my running performance. .
And there is also a guy who deserves an extra portion of love: @leonilars 😘 You rocked this year! I’m really impressed by the effort and the passion you put into each race although you hadn’t so much time to train this year. But hey, you made it to the elites 😉
So after one week of no training, it is time to go back to work again and to plan the next season. But with less races. Lessons learnt this year: it was simply too much and my body & mind need to recover more! Especially my mind needs to be sharpened, there will be some exciting new things for me to learn!
Btw: No burpees at my last race of the year #spartanstadium in London. 33:00 mins. 15th place. Over and out ✌🏼
🇺🇸SUCCESS - In the past my measure of success was: the less you screw up the more successful you are. Which...it makes ALL SENSE on paper.But...life happens and I screwed up. Multiple times. And that allowed me to learn two of the most valuable lessons I’ve ever learned :
1. Be your own champion- nobody is going to see your amazing self if you are not the first one believing in your greatness and potential.and you have to figure out how to do it. Nobody is going do do this shit for you.
2. Success is IN REALITY your ability to OWN your fuck ups, using them as hot burning FUEL🔥of motivation and come out of it as a new and improved version of yourself. A better human being.
The successful stories that we like most are the ones where the guy f****up and gets his life back together. Cause that’s how life is. An endless chance to start a new revolution. 💫
🇮🇹in passato la mia misura di successo era definita dalla mia abilità di non fare cazzate. Meno volte creavo casino più ero una persona di successo. Il che ha senso. In teoria. Il fatto però è che poi uno inizia a vivere e...i casini creati si accumulano🤷🏻♀️e ho imparato in fretta che :
1. Devi essere il tuo più grande CAMPIONE. Nessuno vedrà mai tutto ciò che di meraviglioso hai dentro se tu sei il primo a non credere di avere capacità e potenzialità.E devi capirlo da solo e in fretta. Perché nessuno lo farà per te.
2.La VERA misura del successo è la tua capacità di PRENDERTI il 100% della responsabilità delle cazzate che hai fatto, usarla come benzina per motivarti a cambiare le cose e uscirne fuori come una migliore versione di te stesso. Un nuovo essere umano. Tutti amiamo le storie di successo. E quelle che amiamo di più sono quelle dove il protagonista sconvolge la sua vita e poi riesce a rimediare. Perché è così che vanno le cose nel mondo reale. Si sbaglia. Si rimedia e si ricomincia . A testa alta💪🏻💫