As my time at @floridaatlantic is coming to an end, one of the things I’ll miss most about this place is being apart of the @fau_exercisescience wellness program. I learned so much and got incredible experience working with older adults by assisting with their workouts, taking vital signs, and giving wellness speeches (there’s SO many new studies on how and why exercise is medicine)💗 Also having these three to laugh and learn with. I was also blessed to be able to have such a fantastic teacher and mentor, Dr. Graves. To all my fellow FAU Exercise Science & Health Promotion classmates or incoming students, I highly recommend you take this fun elective !!! I will cherish what I learned from this program for the rest of my life ❤️ I’m so happy that I found my passion with helping individuals the holistic way and can’t wait to continue my journey in doing so 🎉 #nextstopinternship#exerciseismedicine#futureexercisephysiologist#ascm#wellnessprogram#gradschoolbound#exerciseistherapy#stayactiveatanyage#nevergiveuponyourdreams
Let’s turn back the clock 3 1/2 years ago... I was a stay at home mom of 3 kids. I had let myself be consumed entirely by my role as a mom and house wife. I lost my identity. I felt like I was in a rut, doing the same things over and over everyday...cleaning, cooking ,running kids to activities, repeat.
I was EXHAUSTED every day. I was depressed. I felt like a failure as a parent and wife, I had little patience and was short tempered. It all came to a breaking point and that’s when I knew something needed to change.
That’s where my workouts come in. I saw a friend post on fb about their home workouts and was curious. I needed to do something for me and maybe this was it. With three busy kids going to a gym just wasn’t an option, so I thought what have I got to lose?
Fast forward to today...I have more energy, am happier, have more self-confidence, am a better mom and wife and just feel great overall!
What’s my secret? I made a commitment to myself to be a better me by exercising regularly and eating healthier. Exercise is my therapy! It makes me happy!
I am a better person/mom/wife because of my choice to live a healthier life. I feel healthier both physically AND mentally. It’s true when they say exercise is the most underutilized antidepressant!
The moral of my story... choose you! It’s never too late to care of your mind and body. You are worth it!
Getting messages like this is why I love my job ❤️ As a PT I hear many different goals but more and more I’m hearing the goal “I want to be able to confidently enter the weight training area, use more machines and free weights without feeling scared or afraid” so It makes me very happy I am receiving so many more messages like this one which is absolutely fantastic!! This is a massive milestone for some. Using weights and weights machines can be very overwhelming. I was scared and found it all confusing when I first started. It can take many attempts to just build up the courage to even enter a weights area let alone use the equipment but just like any goal it can be scary and challenging at first but the more you do it the easier it does become.
For example I’ve been working with this lovely client for 8 weeks now teaching them a few moves each session. The last few weeks we have been focusing on learning how to set up the deadlift bar correctly and safety so they feel confident to do it on their own and this morning they did it. A massive achievement. So proud!! So If you’re reading this thinking this is a goal of mine please know you’re not alone and like many before you you can do it. I’ve worked with both men and women who are now so confident walking into a weights room who now say “it’s not as scary once you do it and know how to use the equipment” 😁💪🏼 You don’t need to know how to use it all at once just little bits overtime and your confidence will grow. Having a structured plan to follow as well helps a lot.
Weight training is a whole new exciting world. If you aren’t using it in In your workouts I urge you to think about starting. Trust me it will open new fitness doors and it’s awesome 💪🏼 #messagesfromclients#love#lovemyjob#milestonehit#weighttraining#weighttraininggoals#nevergiveup#challengeyourself#bebrave#confidence#stronger#fitnessgoals#challengeequalschange#exerciseislifechanging#doitforyou#healthylifestyle#exerciseistherapy
Getting out of bed this morning was a struggle. But I'm a mom so I had zero choice!
I felt better once I put my headphones on and zoned out. Then....I was joined by my tiny trainer who stole the lighter band!🤦♀️ Let me tell you how hard it is to do Pilates with the heavier bands! I could barely pull them! That was humbling!
I ended up doing a double today.
I went back to an old favorite with my all time favorite super trainer Joel! MMA mashup is an amazing therapy session! Check out my stories to see my non scale victory today!
Yep…another workout selfie…BUT I’d rather be known for this than complaining about life, so 💁🏻♀️
I wouldn’t say I love fitness.
But it is my therapy, my release, my meditation, my commitment to me.
I have good workouts and bad workouts, on days and off.
I sometimes have weeks of incredible wins, but I also have weeks of falling off the nutrition wagon and feeling weak.
As much as I complain about them, I never have a bad workout. Every time I'm able to exercise is a blessing. ..again... EVERY TIME I'm able to exercise is a BLESSING.
There are hundreds of thousands upon thousands upon thousands of people on this planet whose bodies aren't healthy enough to move and be challenged the way I'm able to move and challenge mine. So everyday I get to push play, no matter how awesome or awful the actual workout was, I feel incredibly thankful that I was able to workout at all.
Remember that the next time you are tempted to skip your workout out of laziness, and do it for those who can't.
⭐️ Meet Silly ⭐️
Nope not to be confused with Steven & Milly. Those are two completely different people 🤣❗️They are the newlyweds of @onlythestronginc.@sshum88 is known for his great palate as a full time dumpling connoisseur and toes which basically operate as rather long fingers 🦶...and @millyyl is well recognized for her bountiful energy whenever she walks in the door, her abrasive yet fair google reviews as well as her late night dance choreography. Quite simply put, they are a dynamic duo! 👫
I am most proud of their commitment to continuing the process of personal development together. They both recognize the value of fitness and have taken it upon themselves to hold each other accountable. Very commonly I have interaction with partners who don’t uplift, don’t support or simply stated don’t care. These two are far from that 🙏🏻
Today is a momentous day because they just joined our #ots60club 😎
Congratulations Silly. Have a bowl of Purple Soup 🍜 for me 🙂
As you go through the journey of learning to truly love yourself. You have to dig deep and begin to heal what got you there in the first place. 💜
There is no change without first making some changes. You know where you want to be.... now do what you gotta do to get there. It takes hard work, commitment and patience. Change doesn't come overnight so you have to keep faith in the process. There is going to be gains in places you least expected. 👇
Do you believe you got what it takes? I believe you do... so go after it boo!! #selfloveclub#healingjourney#childhoodtraumasurvivor#obesetofit#momgoals#exerciseistherapy
Some days just don’t go as planned!⠀
Here I am drowning in laundry, no shower, treating two kids for lice, and taking the other two to get checked after school. ⠀
But it’s all about perspective!⠀
Our family has been dealing with some pretty heavy stuff over the last several months. Before, I would have been in tears over some bugs in my kids’ hair but now...just not that big of a deal! ⠀
Think about all the stressful things we encounter in one day, and then realize that the only way they become stressors is because of how we react or don’t react. ⠀
Everyone’s life is full of stressors or stress triggers...the things that make us grumpy. They can be things like traffic on the way to work, your kids and their behavior, struggling to meet deadlines, relationship problems...These events build and build until they wear you down. Stress can lead to health problems but is most often a response to how we perceive things. ⠀
We all have different ways of looking at the world. But it’s our perspective that takes us where we want to go, how we want to feel, and how we think of others.⠀
Perspective-it’s not what you look at, it’s what you see! ⠀
We got this!⠀
THORACIC MOBILITY. . .
The thoracic spine is a focal area for many therapists because it often becomes very tight and restricted, limiting the proper function of many surrounding structures/tissues.
Poor posture, computers, phones, and a sedentary lifestyle are common contributing factors to poor mid back mobility.
When this region becomes hypomobile, we are forced to compensate in other areas of the body often leading to pain and injuries.
Good thoracic mobility is particularly important in the prevention of SHOULDER and NECK injuries.
In the videos above I am demonstrating some of my favourite thoracic spine mobility exercises.
2️⃣Child’s pose with chin tucks
3️⃣Lumbar locked thoracic rotations (2 versions)
4️⃣Foam roll thoracic extensions.
COMMENT below if you have any questions or TAG someone who could use these exercises!
🚨 Disclaimer: exercises shown are for education and demonstration only. Always consult an exercise expert prior to starting any new exercise program🚨
HIGH INTENSITY INTERVAL TRAINING 🏃🏽♀️ 🏋🏻♀️ Why am I big proponent of HIIT exercises? 🏋🏻♀️ They can boost your metabolism so you don’t have to be training everyday. 🏃🏽♀️When you hear the word high intensity, it doesn’t mean you have to be killing yourself during your workout 🏋🏻♀️ These are short burst 10 seconds, 20 seconds to one minute. 🏃🏽♀️The benefit of high intensity is that you don’t have to workout a full 30 minutes or an hour. 🦋 These types of exercises: 🦋 Improve blood pressure 🦋 Improve cortisol based response and thyroid based response 🦋 Improve IGF levels 🦋 Improve hormones 🦋 When you look at the research, it will show that you actually burn less calories during the workout, but yet you burn more body fat over the course of a few weeks. 🏋🏻♀️ The reason for this is that it’s not just about the calories you burn during the workout, it’s also about metabolic disturbance you created within your body and its ability to then have to adapt and regulate because of that. 🏋🏻♀️ That affect on your body will allow you to transform your physique to a much greater degree. 🏃🏽♀️ Simply getting on the treadmill or doing some type of cardio for 30 min to 45 min or an hour or longer is not going to get you the body you want. 🏃🏽♀️ You can just look at anyone in the gym who’s been doing cardio for a certain period of time their body never changes. 🏋🏻♀️ Build an exercise routine that includes high intensity interval training, 2-3 days per week, by doing this you’re going to boost body fat or boost metabolism for the next 31-36 hours if done correctly. 🏋🏻♀️ If you work out at 5pm, you’re still going to be metabolically boosted until 5pm the next day. 🏋🏻♀️ So even if you just add these exercises every other day you will still get the benefits for over 24 hours. 🏃🏽♀️ This does not happen when you get on a treadmill or bike and just set it at the steady stage. 🦋 This is why I always do recommend some type of interval-based training for my clients.
Do you include HIIT exercises into your weekly routine?
Questions? Comments? Drop’em! 👇🏻👇🏻👇🏻👇🏻
What EXACTLY is it that you get when you join my bootcamps?
Well... // You get ME! And my support. 24-7!🙌🏼 // You get a 20-60 min AT HOME workout program designed by elite trainers to get you INSANE results. The point of these programs is to work out SMARTER, not longer. And damn do they deliver. And you get ALL of our programs for a FULL YEAR!
// A crazy amazing 🌈🌱superfood🌱🌈 Shake that changes your health from the INSIDE and Overhauls your digestive system. // You get our Portion Fix Meal plan system that helps teach you HOW to eat, WHAT to eat and WHY. A system that allows you to EAT and fuel your body and empower it to do CRAZY things, but also allows you to still enjoy pizza, beer and cake.... IN MODERATION...😉 Hello F R E E D O M... 🍻🍷🍹👙👗 How you wanna look the rest of your life, STARTS NOW.🤔🤷🏼♀️🙌🏼 How you wanna FEEL the rest of your life starts NOW. You will never get today back.💡 // And you get EVERYTHING I provide in my life changing bootcamps, forever.🤷🏼♀️ // You get me there to help you and guide you and support you, forever.
You get TONS of meal plans with corresponding grocery shopping lists.
// Recipes on top of recipes of ALL Portion Fix approved foods... // You get dessert recipes, Shakeology dessert recipes, FAT SHRED TIPS and tools, support, guidance, accountability... // Crazy awesome prizes at the end of each bootcamp.😜🎁🛍💌
// And most important of all... YOU GET YOU BACK.
So... As always, the only question is.... WHY NOT YOU?!🖤 AND WHY NOT NOW? Enrolling AS WE SPEAK. 💌💌
••>> STOP DOING THIS #1 THING IF YOU TRULY VALUE YOUR SELF CARE!
As we get ready to start the new year let’s talk about something that has become so common but we should totally stop doing! >> Waiting till January 1st to start good habits or start taking care of ourselves!
We all fall in to the trap of “New Years Resolutions” about exercising, eating healthy, sleeping more, developing a routine, going to therapy, taking care of us but why do we wait to start putting ourselves first?
Not next week. Not next month. Not next year. TODAY.
You deserve to promote self care and become the best you today!
How do I do that Dom? Here are my 5 tips to putting yourself first and promoting self care always! ⬇️ 1. Take a bath 🛁: yes that’s right, load the tub up with hot water, epsom salt, your favorite essential oils, maybe a bath bomb (@mysoulcbd@rockymountainsoapmarket both have great ones), light a few candles, put on your favorite tunes and relax.
2. Find a self development book you love and commit to finishing it in 1 month! 📚 This is a great way to one, grow yourself and your mind and two, to keep a commitment to yourself.
3. Put together a morning routine and stick to it for 21 days. 🌞 They say 21 days is the amount of time it takes to make or break a habit. If you don’t have time for a morning routine then get up a little earlier. Give yourself at least 15 min to sit and journal, write what your grateful for, do some yoga, drink your coffee in peace, or plan out your day.
4. Commit to exercising for 30 min/ day for 30 days. 🏃🏼♀️ I aloud 30 days to this because personally for me it takes me a lot longer than 21 days to love exercise. 🤣 This doesn’t have to be high intensity exercise, it can just be a light walk, just as long as you do it.
5. Get outside. 🌲 Even if you live where it snows I want you to go outside and do SOMETHING for 15 min. The fresh air will do wanders for your mental health and your lungs!
Let me know below which tip you are going to commit to starting today! 💗
Hi! This your reminder to move your body today 🕺
Whatever you are able to.
Whatever feels good.
Whatever feels right.
Do it today!
Exercise is great for your mind, not just your body 🤼♂️ It releases serotonin, dopamine, and norepinephrine which science has shown can positivitely affect depression, anxiety and stress levels. It can also improve memory 🧠 help you sleep better 😴 and boost your overall mood 😃 Next time you're feeling low, move your body anyway you can for a few minutes and see how you feel 🙌