Warm up
3 rounds
12 Cossack squats
12 sky reaches each side
12 Buddha prayers
Strength
Work to heavy triple back squat
Must be heavier than work weight!
Wod
Every 5 minutes for 30 minutes
5 back squats
10 burpees
30 Russian swings
Something I do not do with Trish is tell her how much weight she is lifting until we are done. We just make little jumps.
We are working with and around multiple issues but are making fantastic progress.
I cannot say loud enough that @crossfit is for everyone.
Trish is in her 60's and deadlifting 70# with one hand for reps.
If you are nervous to try regular classes almost all of our coaches offer individual coaching or small group sessions.
We do what you can with what you have.
You may have excuses, we develop solutions.
#adaptandovercome #crossfit #cfqda #fitover50 #fitover40 #fitover60 #healthtransformation #coach #personaltrainer #lifecoach #healthcoach #buffalove #buffalony #chiropractor #nutritionist #noexcuses
I recently started EMDR therapy (eye movement desensitization reporocessing). It is a highly researched type of therapy that has been shown to have positive outcomes with with trauma and help with anxiety, depression, and other mental health issues.
I know there are stigmas associated with therapy, I think there are stigmas associated with anything that someone could perceive as being a weakness.
No one has a perfect life. I don't care if your parents never fought, stayed happily married, no family drama, both sets of grandparents lived to 100, guess what?
You will end up feeling as though you cannot attain that level of 'perfection' and whatever you do will not be good enough.
Every one of us has been through emotional traumas and have dealt with them differently. I know people who turn to alcohol, cigarettes, drugs, work, exercise, food, all of the above.
We all cope in different ways. I have used food, exercise, writing, and caffeine as therapeutic outlets.
I still use exercise and writing but am now pursuing this option of EMDR. There are many reasons. One, is that I want to be a better person. A better communicator to my girlfriend, my family, my friends. I want to understand myself better. I believe the better I understand myself the better capable I will be to help those around me.
Two, is leading by example. I try to tell my son that communicating with me is very important but I try to show him through my actions that mistakes are ok as long as we are trying. Trying and making mistakes is living. I want him to know that those mistakes or decisions you wish to change are ok to make.
Also, why I'm writing this. People have been cautious, secretive about this topic around me. I am very open. Ye Yes I am in therapy, I do not see anything bad about it. The people who will think this is bad will most likely already be judging me and have been for years.
Mental health is not different than physical health. When are you healthy enough to stop exercising or eating well or brushing your teeth or bathing or sleeping enough? Never. I look at trying to better ones mental health as being no different.
It's Monday, who's excited?
Monday is a day of opportunity.
It's the most common day for people to start exercising, to start eating well, to begin a new workout plan, to 'get it together', to make their newest comeback from life setbacks.
It's also the most loathed day of the week. It has the 'sunday scaries' the night before, the hardest day to wake up, the day where we feel our 'weekend', the day where we regret the previous couple days life choices.
Work is a necessary burden.
What is also true is that discipline equals freedom.
If you have the discipline to do the work, to stay on course, to not fall off during the weekend, you will have freedom.
You will have freedom to enjoy more of what you truly want. I'm not talking about the minor pleasures of quick choices, like a cheat meal or a glass of alcohol, or an extra few hours of sleep.
I'm talking about the freedom to do things on your bucket list, things you never thought possible, things you dreamed about. That's freedom.
Have discipline today so you can have freedom tomorrow.
Do not be a product of your environment, make your environment a product of you.
@jockowillink @realleifbabin
#mondaymotivation #monday #mondaymood #tgim #nevermissamonday #cfqda #crossfit #adaptandovercome #unconventional #coach #personaltrainer #lifequotes #lifecoach #fitspo #entrepreneur #hustle #lifehacks
