First, just a reminder of exercises to stretch those hip flexors and strengthen muscles supporting IT bands. Why? Because tight hip flexors and IT Bands screw with the alignment of your leg joints, and that can cause all kinds of injuries. Repetitive motion injuries are often a result of poor form. I had first hand experience with this training for my first Ultra last year. Tight hip flexors pulled my knees in ever so slightly, which by mile 17 during training caused insane pain in my hips; I have zero arthritis in hips or knees, my minor form error was stressing my IT Bands. Corrected form and made it through that 34 miles ultra, sound as I started. Form is everything. Adductor used to allow weight of machine to encourage additional stretching before pulling your legs in will slowly increase your range of motion. Abductor should be used slowly with a weight load that you can push put to that same range of motion. Don’t overload and shorten. Then finish off with a long frog stretch. I use the sliding discs so I can let gravity sink me lower and relax through the stretch. Not the easiest or most ladylike exercises to photograph. 😏 Most proud today of my rings. This is the first time I finished a full set of 10 hand changes with the 15lbs in my weight vest. 😁 #weightvesttraining #monkeyrings #trainingforwarx #trifectacountdown #countdowntraining @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace
#staytrue #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #graceandgrit #sixtyandstrong #teamstrengthandgrace
This weekend’s long mileage was back to back. Needed to get in 13 miles. 6+ with a ruck ruck breakfast with the pups and back home to knock out barn chores and put in another 6+ on the treadmill. Just kept the rucksack on instead of switching to the weight vest. Same weight. (I carry 4 bottles of water on the when I ruck.) #ruckruckbrunch #ruckwithyourpup #warxprep #countdownworkout #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #belgiantervuren #ilovebelgians #belgiantervurenrescue #lsbtc #iloverescues #adogslife #supportyourlocalrescue #doglover #dogsrule #sixtyandstrong #teamstrengthandgrace
Still carrying 15lbs with the weight vest. Trying to work on some gains. Upped the weight on my globe grip carries on the treadmill for that 3 set of aerobics. And extra 2 1/2 lbs is amazingly hard when you’re engaging your whole hand. #countdownworkout #gripstrengthtraining @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton
As I countdown to my next big OCR weekend. Weekdays are for aerobics and strength training in the gym. Weekends are for straight mileage. Wearing my weight vest for everything. Short mileage days are now at 7 miles. One of my friends sent me their GPS recording of the main event in 2021 at WarX Trilogy. I programmed it into iFit for my NordicTrack. #nordictrack #ifit #warxtrilogy #thisiswarx #trifectacountdown @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #functionalfitness
Holding steady at 5 sets of aerobics and strength sets, 15lbs of weight vest. Still struggling on the hanging exercises with this weight. But pushing to get all the reps in. I’m not planning on adding more weight until I can get these done. But I am adding some weight to other exercises. #trifectacountdown #weightvestworkout #buildgripstrength @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #functionalfitness #functionallyfit @tffdenton #texasfamilyfitness
Apparently today is National Purebred Dog Day. So I have to celebrate my Bailee. She may not look it, but we had her DNA tested: 100% Belgian Tervuren. She is an amazing partner. Rescued her in 2021. Surrendered to a rescue because a wannabe backyard breeder no longer had any use for her. Her coat is curly because the rescue had to shave her she was so matted up and the coat does not ever come back the same. But she loves to be groomed, in fact she loves every one and everything. Remember there are fabulous, wonderful purebred dogs out there in rescues just waiting to be someone’s forever partner. Bailee has blossomed into the most wonderful partner, and incredible ambassador for her breed and for rescue. She loves our adventures together and so do I. ❤️🐕😊 #rucknrescue #saveapetsaveavet #iloverescues #rescuesrule #yourlocalrescue #partnershipssavelives @belgian_tervurens #belgiantervuren #ilovebelgians #belgiantervurenrescue #lsbtc #iloverescues #adogslife #supportyourlocalrescue #doglover #dogsrule #sixtyandstrong #teamstrengthandgrace
Apparently today is National Purebred Dog Day. So I have to celebrate my Bailee. She may not look it, but we had her DNA tested: 100% Belgian Tervuren. She is an amazing partner. Rescued her in 2021. Surrendered to a rescue because a wannabe backyard breeder no longer had any use for her. Her coat is curly because the rescue had to shave her she was so matted up and the coat does not ever come back the same. But she loves to be groomed, in fact she loves every one and everything. Remember there are fabulous, wonderful purebred dogs out there in rescues just waiting to be someone’s forever partner. Bailee has blossomed into the most wonderful partner, and incredible ambassador for her breed and for rescue. She loves our adventures together and so do I. ❤️🐕😊 @belgian_tervurens #belgiantervuren #ilovebelgians #belgiantervurenrescue #lsbtc #iloverescues #adogslife #supportyourlocalrescue #doglover #dogsrule #sixtyandstrong #teamstrengthandgrace
Alternative Set 4: another set of fundamental for functional fitness. At this point in the game I will alternate the arm workout in set 4 between single arm pulls and inverted rows. Inverted rows are normally part of set 6, when I add it. Farmers carries in the treadmill combines aerobics and grip strength, add those globe grips and you engage all fingers and the thumbs. Inverted rows are not only a precursor to mastering pull-ups, but the also build that L-arm strength needed for some obstacles found on course where you work against your own body weight (Olympus) I use different types grips to the mix to work grip strength at the same time. Sometimes I use gloves and sometimes I use liquid chalk. Keep a straight plank body position; the cliser your shoulders are to the floor to start, the more body weight you will work against. This is a bit over 50%. If you’re not ready for this you can set the bar higher. I added leg press variations at the recommendation of my PT, to strengthen my quads and help stabilize my knees. Be careful on any leg press. Remember: hips knees ankles in the same plane, never let knees go past toes. I do even my sitting leg presses one legged, that way the strong leg can’t compensate for the weak one. #trifectacountdown @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton
Set your goal, Map out a plan, Have patience with the process, Enjoy the journey, Train your mind, Open your heart, Fill your soul. #goals #lifeisajourney #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace
Still training hard, but made some of it fun. Got my short mileage in on Saturday with a ruck to Sonic and home. Bailee enjoyed sharing popcorn chicken with me; Lucy and Jett shared a grilled cheese sandwich with bacon. 😁 Sunday was long mileage day. 11 miles on the NordicTrack with 15lbs of weight vest. #trifectacountdown @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #warxtrilogyweekend #trainingforwarx @belgian_tervurens #belgiantervuren #ilovebelgians #belgiantervurenrescue #lsbtc #iloverescues #adogslife #supportyourlocalrescue #doglover #dogsrule #sixtyandstrong #teamstrengthandgrace
5 sets of aerobics and strength exercises with 15lbs of weight vest. I really am struggling at this weight. Still trying to keep everything the same, exercises and weight/counter weights. Everything hanging is a battle. I made it through every rep, but I may be in a holding pattern at this weight for a while, until I can get through these sets without stopping. Is it disappointing? Yes. But I’m giving myself a little grace, Been on the road three of the last four weekends. It’s a struggle to stay on a routine. Back home and back on plan. @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @tffdenton
Getting in my long mileage this week. 15lbs of weight vest. The beauty of my NordicTrack is I can program in a workout and the treadmill will adjust the incline to track the actual terrain, within boundaries. It can hit a positive incline of 40 degrees and a negative slope/decline of -6 degrees. It’s great training because I need to adjust my gait up and down hill, to protect my knees, hips and Achilles. @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace
Week 4 of #springfling ..my favorite day Chest day..definitely making gains which are visible especially after an awesome spray Tan with @everglow_spray_tan they really know how to contour and emphasize your gains... #KCgymkitty was less excited that it was Monday he left all the hard work to me... #chestworkout #nevermissamonday #chickswholift #sixtyandstrong
Nosework class this week was back at the training facility. Always a bit challenging because of the other classes that happen during the week. Students toss “bait” on the ground to encourage their dogs. I think Bailee knows where every piece was dropped. 😁 She did take redirection well and got back to work on the chair search. The container search had items brought by all of us. The lunch box, gloves and sunglass case were mine. But I was proud of how she caught the sent on the I beam and zeroed in on the location. Outside she is definitely doing better at focusing on the scent she searching for and not being distracted by every scent on the ground and in the wind. #noseworktraining #scentwork @belgian_tervurens #belgiantervuren #ilovebelgians #belgiantervurenrescue #lsbtc #iloverescues #adogslife #supportyourlocalrescue #doglover #dogsrule #sixtyandstrong #teamstrengthandgrace #ranchlife
Getting it done in the gym. 5 sets of aerobics and strength exercises, 15lbs of weight vest. That small add to the vest last week is proving quite challenging. I am still maintaining all the same speeds and weights that I was at prior to putting the vest on. Dip assist counter weights for 3 sets of 10 are 70, 80 and 90lbs. With 15 extra lbs on me, that 70lb counter weight is tough. But I got all 10 reps done. It will get better, but only if you keep pushing. #weightvesttraining #weightvestworkout @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton
Tuesday Back day.. and Delts .. went heavier too definitely felt it #KCgymkitty just a chilling make sure I didn't skip a rep #backworkout #chickswholift #sixtyandstrong
This week was an add week, added one more iron brick to the weight vest. I’m now carrying 15lbs. You wouldn’t think 3 more pounds would make that big a difference. But it pushed me. My heart rate ran higher the whole workout. Pushed through all 5 sets of aerobics and strength exercises. First strength exercise after 10 minutes on the stairmaster, was pull-ups at the assist machine. For neutral hands, I have the counter weight at 50lbs, still the same as I started with no weight vest. You can see I really struggled through that set of 10. (Took more than the Instagram minute, so I cut out the first few. I wanted to show my struggle at the end. Set of 10 was really 8-1-1. I’ll just keep working this weight until I can do them without stopping and all 10 are as clean as the first 3. I’m not as strong with wide arm grip. The counter weight here is set to 90, which is also exactly where it was when I was vest-less. So progress is being made slowly. Persistence pays off. If you want it you work for it. #weightvesttraining #weightvestworkout @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @tffdenton
Couple weeks ago Bailee and I hosted our Nosework class at my barn. This is particularly hard for Bailee because she’s not normally allowed at the barn (herding dogs and horses don’t mix, and well, barn cats). Hard, because Mom’s scent is on everything and cats have been everywhere and mice, and other critters. Bailee just loves to sniff and investigate. First search was in the arena, one buried and one not. She did find the buried but it was tough, she paused and checked in with me on almost everything that I had touched. We also did the hay stall, feed room and tack room. Just tons of distractions. Bailee really enjoys her scent work. Shes such a good partner, she tries hard to please me and does second guess herself sometimes. I’m trying to be a worthy handler partner, and not block her or pull her off, to read her body language and improve my timing. We used to recite a saying in the equine world: “it’s always the rider, and never the horse”. And if you really reflect on what we ask of our animals, and are honest, you will realize that is 99% true (there is always a crazy exception). We miss a read, we don’t consider how Mother Nature and instinct are playing in the scenario, we think and react like humans, we aren’t explaining things in their language. Give your animal partners some grace and understanding. I know I always have room for improvement and my animal partners have taught me so much over the years, and made me better. #noseworkdog #noseworktraining #scentwork #caninepartner @belgian_tervurens #belgiantervuren #ilovebelgians #belgiantervurenrescue #lsbtc #iloverescues #adogslife #supportyourlocalrescue #doglover #dogsrule #sixtyandstrong #teamstrengthandgrace #ranchlife
After a week off traveling, getting back in the gym. 5 sets aerobics and strength exercises, 12 lbs in the weight vest. Made it through it all. Kind of wish I had pushed the bars for one more hand exchange to finish it out. My right hand isn’t as strong as left, the return trip, I had to reset my right grip every time. Just wasn’t confident enough for one more. @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton
Deload week complete ready to slay the new month.. But no fooling around..it's go time.. #gymkitty wasn't ready he would rather lazy around.. #newmonth #gotime #chickswholift #sixtyandstrong
This was my week to add a fifth set of aerobics and strength exercises. Set 1 Stairmaster 10 minutes Pull-ups 3 sets of 10 Sit-ups (unsupported) 30 Set 2 Treadmill 10 minutes carrying 40lb barbell Dips 3 sets of 10 Adductors 30 Abductors 30 Set 3 Stairmaster 10 minutes carrying 30lb dumbbell Hanging leg-lifts 3 sets of 10 Leg extensions 3 sets of 10 Achilles/calf lifts 3 sets of 10 Set 4 Treadmill 10 minutes farmer’s carry 10 lb dumbbells with glove grips Single leg presses 3 sets of 20 Single backwards full leg presses/extensions 3 sets of 10 Inverted rows 3 sets of 10 (3 different grips) Set 5 Treadmill 10 minutes backwards at 20 degrees Monkey bars Dumbbell balance and pickup set of 10 Really pleased with my inverted rows which I hadn’t done in a while. Did break each set of ten into two 5’s each arm. But still, not shabby, with my weight vest. You can’t see it from the video, but you need to maintain a full plank body position, with just your heels touching the floor. #invertedrows #trifectacountdown @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton #texasfamilyfitnessdenton
Great Nosework class this week. Very proud of Bailee, especially on the high interior find. She had one false alert outside in the cold and wind, but in fairness to her those were my boxes and had my scent all over them. And she had done a great ‘find mommy’ inside earlier. She has alot of fun doing scent work. #noseworktraining #scentworkdog @belgian_tervurens #belgiantervuren #ilovebelgians #belgiantervurenrescue #lsbtc #iloverescues #adogslife #supportyourlocalrescue #doglover #dogsrule #sixtyandstrong #teamstrengthandgrace
Long mileage this past weekend. Keeping on my countdown schedule; weight vest add is next week 😁. Nordic Track and iFit are great. I need to program in a few new terrains. Which Spartan Venues would you like to see? #ifit #nordictrack @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace
#medalmonday Not new medals, but I thought my Ultra-fecta weekend needed a place of honor. Had a special medal rack made to celebrate. #ultrafecta #fayettevillespartan #spartanfayetteville #fayettevilleultra #spartanmedalholder @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace
Friday workout. Same 4 sets of aerobics and strength exercises. Same 12lbs weight vest. I almost always wrap up a workout with this exercise. Dumbbell balance and pickup. And believe me this takes every bit of focus I have. The beauty of this exercise is it works more than your physical strength (core, glutes, etc), it works your brain. Most of us have a strong side. That strong side is always active and compensating for the weaker side. It becomes the go-to for your brain for engaging muscles. Just like you have to work at strengthening the weak side muscles by doing single leg presses or single arm pulls/lifts, you have to exercise the brain to retrain it to connect the synapses that say, engage the other side too. The other thing I find is that outside of active athletes, who have trained since youth, most people are not body aware to the point where they can find their center of balance and hold that center through movement. I’m very left sided. When I first started working this skill, I simply dropped my gloves and tried to pick them up. I was very unstable on my right leg. So I’ve come a long way. As we age we lose strength and balance. Balance is more than just core strength. It includes training your brain to know when you are centered, training your brain to engage the body correctly through movement to keep that center. #trainyourbrain #engagethebrainandbody #workonbalance #balanceexercise #strengthenyourcore @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #sixtyandstrong #teamstrengthandgrace #fitisageless #functionalfitness
This morning I climbed the Bank of America tower in Dallas to honor the survivors and warriors of all blood cancers, to remember the angels who lost their battle, to raise awareness for those in need of a life saving bone marrow transplant and to raise funds for continuing research into treatments and cures for all blood cancers and related cancers. 🙏🏻❤️☺️ Thank you to everyone who made a donation to LLS. It is not too late to make a donation at my link below. They will keep these links active for another month. (Link in bio) https://pages.lls.org/bigclimb/ntx/bigclimbdallas24/MRKeough Bailee wanted to come and participate this morning. ❤️ And for the curious that was 69 floors, lots of left turns 😁 in just under 23 minutes. Not bad. Fastest firefighter in full gear made it in 14+. 😳 #bigclimbdallas #BigClimb #fightcancer #bethematch #llsntx #climbconquercure #teamstrengthandgrace #climbconquercure #sixtyandstrong #bethematch #lls #stepuptakecancerdown #fightthegoodfight #leukemia #lymphoma #cancersucks #cancerwarrior #deedsnotwords #havecourage #somedayistoday #llsstairclimb #llsusa #beatcancer #strongwomen #leukemialymphomasociety @llsusa
It's #flexfriday fishing up 5x5 strong lifts..one more week then it's deload week .. #gymkitty can't wait...Stay active everyday.. #tgif #chickswholift #sixtyandstrong
Long mileage day; iFit program on my Nordic Track. AI makes it look easy. 😁😉 #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace
It's 5x5s strong lifts week..love to add in a 5x5 routine in the process is to go heavier each time.. #gymkitty wasn't too thrilled so he stayed in bed to keep warm. But of course #highfive for #nevermissamonday Keep Grinding ... #5x5stronglifts #sixtyandstrong #chickswholift
Top ‘o the morning ☘️ just a little ruck ruck brunch with the whole family ❣️🐕 #stpaddysruck #ruckruckbrunch #ruckwithyourdog @belgian_tervurens #belgiantervuren #ilovebelgians #belgiantervurenrescue #lsbtc #iloverescues #adogslife #supportyourlocalrescue #doglover #dogsrule #sixtyandstrong #teamstrengthandgrace #ranchlife
Important post on form. Hard to get a great pic, and forgive the video in which my foot position is blocked The most important way to save your knees, and I mean all your knees, bones, muscles, tendons and ligaments, is to pay very close attention to your form with everything from walking, running, stairs, squats, leg presses etc. 1) vertical plane: hips, knees, ankles in the same vertical plane. 2) knees over toes, never past. If your standing look down, point of knee cap aligns with 2nd toe, but you should be just able to see your toe, never over flex the knee. 3) foot should line up with thigh line. Same turnout. 4) and never ever lock your knees perfectly straight. Mid-aligned joints place stree on the wrong places of joints causing strain on muscles, tendons and ligaments. Most injuries are caused from repetitive motion, with incorrect alignment will cause long term damage. Always check your alignment, there is a reason gyms have mirrors. Form is longevity. #formcounts #exercisecorrectly @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton
Every year I do the Big D Climb to support, raise awareness and raise money for the Leukemia & Lymphoma Society. The event will be back live and in person this year, Saturday, March 23. I got involved with this organization several years ago, because I have several family members and friends who have fought blood cancers; and although some did not survive their battle with the disease, some have benefitted from the ground breaking treatments and cures that continue to be made. We would greatly appreciate your support; if you can, please use the link in bio to visit my fundraising page and make a small donation. https://events.lls.org/pages/ntx/bigclimbdallas24/MRKeough Any support you can give, no matter how small, is greatly appreciated. Thank-you with all my heart. #bigclimbdallas #BigClimb #fightcancer #bethematch #climbconquercure #teamstrengthandgrace #climbconquercure #sixtyandstrong #bethematch #lls #stepuptakecancerdown #fightthegoodfight #leukemia #lymphoma #cancersucks #cancerwarrior #deedsnotwords #havecourage #somedayistoday #llsstairclimb #llsusa #beatcancer #strongwomen #leukemialymphomasociety
Beautiful day yesterday for finishing up the first mow of the season, getting some edging done and blowing some leaves around. 😁 Got lots of supervision. 🥰🐕 @belgian_tervurens #belgiantervuren #ilovebelgians #belgiantervurenrescue #lsbtc #iloverescues #adogslife #supportyourlocalrescue #doglover #dogsrule #sixtyandstrong #teamstrengthandgrace #cowgirlsdoitbetter #cowgirlstyle #cowgirlup #ranchstrong #womeninag #ranchraised #ranchfit #ranchlifeisgood #ilovehorses #liveloveride #ruralamerica #ranchlife #ranchgirl #ranchstyle
4 sets aerobics/strength, Weight vest 12lbs. Third set of aerobics today was globe grip farmers carries on the treadmill. Globe grips force you to engage all of each finger. Changed up my monkey bars, sometimes you just have to be flexible with your plan if equipment is occupied. It’s more important to keep moving and keep that heart rate in the zone your whole workout. This is always the last exercise before cooldown and stretching. One armed hangs are still pretty challenging for me. I did fight through 10 hand changes. Slowing things down in every exercise helps to build functional strength and stamina. @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton
Yesterday morning was perfect for short ruck to the shop to pickup one of the cars. Of course Bailee and I had to stop in Sonic on the way, for a snack. 😉 #getyourruckon #ruckwithyourdog #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #sixtyandstrong #teamstrengthandgrace @belgian_tervurens #belgiantervuren #ilovebelgians #belgiantervurenrescue #lsbtc #iloverescues #adogslife #supportyourlocalrescue #doglover #dogsrule
Getting back in my countdown schedule after a weekend of traveling. Saturday is long mileage day. Today was 8 miles. I decided that since the event I’m working towards has elevation, I’m going to use the programs I have with significant elevation. And yes, wearing my weight vest. It may only be 12 lbs right now, but adding weight changes how your body has to work. I did my best to stay on a steady pace. I did have to slow it down at the steepest part because my heart rate was in the orange range, for too long. I know if I can keep my heart rate in that blue and green range, I can go all day, so for distance events I am careful to watch that. Carrying any additional weight will make your heart work a bit harder, so don’t be afraid to slow it down. Over stressing your system doesn’t help you build the stamina and endurance you want. #longmileageday #weightvesttraining #buildingstamina #buildingendurance @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace
Week 3 of #etpstrong AP2...love a 2nd leg day..also trying out a new RDL Variation by @bretcontreras1 I got some practicing to do but I definitely felt it glute and Hammies woohoo..let's not forget it's #flexfriday #gymkitty was happy about that.. #glutes #rdl # #sixtyandstrong #
Just morning coffee with my best girl at my office before starting the day’s work. @belgian_tervurens #belgiantervuren #ilovebelgians #belgiantervurenrescue #lsbtc #iloverescues #adogslife #supportyourlocalrescue #doglover #sixtyandstrong #teamstrengthandgrace #cowgirlstrong #cowgirllife #cowgirltuff #longlivecowboys #cowgirlsdoitbetter #cowgirlup #ranchstrong #ranchraised #ranchlifeisgood #ilovehorses #liveloveride #ruralamerica #ranchlife #ranchgirl #ranchstyle #dotoughshit #gritandgrace
Still working 4 sets of aerobics and strength exercises. These are my three versions of leg lifts. I’m really fighting through the L-arm hanging set with the weight vest. But persistence will pay off. @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton
Week 3..leg day In tune with progressive overload I added 5lbs on to every exercise... feeling it today love lifting heavy.. #gymkitty was kind of slacking this morning... I think he was up all night using my bench press 🤣 #happymonday #progressionoverload #sixtyandstrong
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Still working 4 sets of aerobic & strength exercises. Unsupported sit-ups are a part of that first set. On this piece of equipment I’ve been working the leg lock steadily closer to the seat, which let’s me get more inverted and works those abs harder. One peg left, and then I’ll have to figure out another level of difficulty. I also try to rotate between different monkey bar type exercises. Just depends which racks of equipment aren’t occupied. Pretty happy with making it through this version with my weight vest on. #weightvesttraining #weightvestworkout @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton
#highfive if you worded out this A.M Never miss a Monday..why? It sets the tone for the week..you started the day and week on a positive note..bonus points if you made it a leg day... #gymkitty definitely approves even though he looks a bit tired this Morning #mondaymotivation #highfivehabit #legday #sixtyandstrong
2nd workout with my vest, 12lbs total. I haven’t backed off any exercises or weights. 4 sets of aerobics and strength exercises. First set of aerobics is 10 minutes, 33 floors,on the stairmaster,just me and my vest for warmup. Then it’s off to the assisted pullups, 3 sets of 10, counter weights: neutral hands 50lbs, wide hands 90lbs, one handed, 90lbs). Those first 10 are still a struggle, but I’m not backing off. Then unsupported sit-ups, 3 sets of 10, feeling that vest weight by the last set. 2nd set of aerobics is 1/2 mile on the treadmill, 3 degrees, 10 minutes toting 40lbs. Then back to the assist machine for dips, 3 sets of 10 with counter weights at 70, 80 and 90lbs. I’m making it through that first set slowly, but without stopping, so that’s some improvement with the extra weight. Strength exercises are adductors and abductors to work in supporting IT bands and stretch hip flexors, add in a nice long frog stretch plank since those hip flexors are all warmed up. 3rd set of aerobics is a 30lb carry on the stairmaster, 10 minutes, 20 flights. Back to the weight room for leg lifts at the hanging/dip bar stand, first time for these in the vest. L-arm hangs were tough, set of 10 was really 2 sets of 5. But I was very happy with my wide arm hangs, for just hanging on for the full set. Lower leg extensions (strengthening those quads to stabilize my patella) and then the standing shoulder press to work calves and support the Achilles. Last set of aerobics was 10 minutes on the treadmill, backwards at 20 degrees nice and slow to cool down. I always finish up with some form of monkey bar simulation-today I did rings. And lastly my dumbbell balance exercise. Great workout. @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton
First day with the weight vest. Love this vest, empty it’s about 6lbs, it has 10 3lb iron bricks that can be slipped into the pockets. I’m starting with 2 bricks, so in total it’s 12lbs. I’ll steadily add bricks as I work to gain strength. I war my vest my entire workout. I try real hard to keep everything else the same. I currently work the assisted pull up, 3 sets of 10; neutral hands counter weighed at 50lbs, wide hands counter weighted at 80lbs and one handed counter weighted at 90lbs. I was able to keep it there with the vest, but that first set was a struggle; it went 5 reps, 3 reps, 2 reps. I’ll get better. Not backing off the weight. I did well on everything else today. Even finished with 30 hand changes on the”monkey bars 😁. Utilizing a weight vest is one of the best ways to build stamina, endurance and strength. #weightvesttraining #weightvestworkout @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton
Trying to push my pullups a little further. Wide arm pullups are substantially harder. Technique is important. You need to do your best to keep wrists, elbows and shoulders in the same vertical plane. This makes you work a slightly different muscle group than if the shoulders get behind, and it’s more difficult. I tried adding 10lbs to my weight since I been doing okay with a counter weight of 90lbs. But I really struggled to hold form those last 3 of my set of 10. Maybe next time I’ll just step up by 5lbs. @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton
Bailee and I got out for a Ruck Ruck Lunch today. Getting our miles in in preparation for an upcoming memorial ruck. @belgian_tervurens #belgiantervuren #ilovebelgians #belgiantervurenrescue #lsbtc #iloverescues #adogslife #supportyourlocalrescue #doglover #dogsrule #sixtyandstrong #teamstrengthandgrace #goruck #ruckforcharity #rucksack #rucktraining #ruckforlife #ruckon #ruckfit #ruckup #ruckworkout #rucktoremember #ruckchallenge #ruckwithyourdog #rucknrescue #ruckwithyourdog
Staying the course. Working 4 sets of aerobics with strength exercises. Dips are one of my fundamentals. The lowest setting of offset weight for the assist machine is labeled 80lbs, but calibrates at 50lbs. Then it jumps in increments of 20lbs. Not many people get 20lbs of gains at a time. My trick: add 10lbs to the seat, then you make your weight 10lbs heavier. I’m doing 10 at the 70lb offset, then 10 at the 90lb + 10lbs to me, so 90lb offset , and 10 at the 90lb offset. I’ll try to keep this up as I add my vest and add weights. Note: full range of motion, nice and slow. @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton
Staying on target. Taped my weekly workout plan to build strength on the fridge. Keep your workout schedule like you would keep a doctor’s appointment. After all, it’s all about your health. Starting to get back my pull-up strength. Note, these are neutral grip pullups. I always perform them with C-grip, full extension of arms and slowly. This build grip strength, and reliable arm strength. I focus my workouts on becoming and staying functionally fit. At this point I’d say I’m back to pulling the weight I was pulling before, the counter weight is 10 more than I was using last year, but I’m actually 10 lbs heavier. Yeah, not super pleased about that, but not freaking out either. Eating right, working out regularly again. Probably needed to stay more disciplined throughout the holiday season. 😏 Admit your mistakes, don’t punish yourself too much, move forward constructively. @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit #pullups
Another Monday gym day. Wanted to try to video the form I always talk about for leg presses, same form for squats and stairs. This is an overhead view on the leg press. I first adjust the seat such that I’m far enough away so when I place my leg up and on the platform I can just barely see my toe over my knee. If you are too compressed, you will put undo stress on the knee joint, tendons and ligaments. I always do one legged presses, because let’s face it we all have a weaker side. When you press with both legs, the stronger side will compensate for the weaker leg. One legged presses force each leg to do their own work. Insure ankles, knees and hips are in the same plane, lined up straight, make sure feet are pointed forward and not toes out or in. Misalignment of joints will cause weight to distributed unevenly. 3 sets of 10 each side. Right now I’m pushing 100lbs per leg. Not a lot, I’m working towards being able to press my full body weight with each leg individually. Remember, never fully straighten or lock the knees, take it slow. #legpressworkout #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace
Last year training was all about making the distance. Last year’s goal was to attempt and complete a Spartan Ultra. Goal achieved and finished the Ultra-fecta weekend. And finished the year off with another Trifecta weekend. But,…. Strength training to a backseat to the distance training. Wouldn’t say I lost capabilities but I didn’t have the stamina and endurance for consistency on obstacles over a long race. This year I’m focusing on my strength, and trying to master some skills/obstacles I haven’t yet been able to complete consistently. Mapping out a plan. And trying hard to stay on target. #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace
February 1st Still going strong ... shoulders and Triceps today and some help from my #gymkitty ..keep pushing #february #basementgymrat #sweatdeckworkout #sixtyandstrong
My Christmas present to Bailee, and myself, was a two day Scentwork Clinic hosted at my trainer’s new facility. Two very long days of work, training and practice for the dogs. Two fabulous days of learning, observing and studying for the handlers. Scent or Nosework or Tracking are all wonderful jobs to work with your canine partner. They love to investigate things, they love to work and they want you to be with you. They do the problem solving; it’s all positive for them. As the instructor reminded us, our dogs are letting us into their world. It’s pretty intense for the dogs, physically and mentally, to stay focused and work long days like this, they were all so good, but pretty tired by the end of each day. Thank you to Kathy Ingram for hosting; thank you to Joanne Soyke, Fur Better Fur Worse Dog Training for a wonderful and educational program; thank you to all the human and dog partners who attended and shared their learning experiences so that we could all benefit. Joanne had a way of creating and evolving each exercise around each team, focusing on exactly what they were doing and guiding them through the problem with creative solutions geared to their dog and partnership. Nosework, Scentwork, Detection and Tracking are all wonderful exercises for any dog, but especially a rescue. These roles not only give your dog a job but help build their confidence and develop your bond. #nosework #scentwork @belgian_tervurens #belgiantervuren #ilovebelgians #belgiantervurenrescue #lsbtc #iloverescues #adogslife #supportyourlocalrescue #doglover #dogsrule #sixtyandstrong #teamstrengthandgrace #ranchlife #spartanlife
This weeks workouts have consisted of 4 sets of aerobics and strength exercises. Still getting some strength back slowly. Dip assist is the biggest struggle/biggest strength loss from vacation. I was pushing 75lbs (based on my weight and the counter weight) for 3 full sets of 10, always full range of motion. But right now the 1st set is 75 lbs, 2nd set is 65 and final set is 55. Battling through. Grip strength is always a constant battle, lost a little. Those globe grip carries are 10lb instead of 12.5lbs. Don’t think it will take as long to get that back. Always working my frog stretch to relax those tight hip flexors. This is part of my PT to assist in keeping my knees aligned and healthy. @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton
Great workout at the gym this week. Definitely back in the swing. 4 sets of aerobics and strength exercises. Carrying 40lbs on the treadmill and 30lbs on the stairmaster. Still about 10lbs down on the assist for pullups and dips, and only hit 8 changes in the rings. Overall feeling re-energized. Then I see this young man with mad strength skills. Goals. @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton
One full week back in a routine. Getting regular workouts in, getting in some long mileage. More losses in upper body strength (had to back off 10lbs on assisted pullups and dips. A little disappointing because I worked hard for those gains. You just can’t take that kind of time off and expect to come back just as strong. Aerobics, and didn’t lose anything, but those I did manage to exercise on vacation. @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton #texasfamilyfitnessdenton #vacationcomeback
A rare snow, usually if we get anything it’s freezing rain or ice, because it’s not this far below freezing. #ranchstrong #womeninag #ranchraised #ranchfit #ranchlifeisgood #ilovehorses #liveloveride #ruralamerica #ranchlife #ranchgirl #ranchstyle @belgian_tervurens #belgiantervuren #ilovebelgians #belgiantervurenrescue #lsbtc #iloverescues #adogslife #supportyourlocalrescue #doglover #dogsrule #sixtyandstrong #teamstrengthandgrace
How many people can relate to this? This made me think of a few songs I have butchered through the years. Can you name a song you did that to. Put it in the comments. #sixtyandstrong #themovingmimi
As I reflect on 2023, my best memories, proudest accomplishments and greatest achievements are those times and efforts spent with, for and around family and friends, friends who have become family. Life is short, live it, embrace it. Be you, all of you, get out and do things that challenge you, bring you joy, fulfill your sense of purpose and belonging. To those brothers and sisters who were part of my journey in 2023, thank you, we have much more to do in 2024 and I’m looking forward to the roads we take together. 🙏🏻❤️☺️ #happynewyear #reflectionsof2023 #strengthandgrace #sixtyandstrong
Hosted a Celebrated life well-lived: Embracing the wisdom of 60 years at the Shashtipoorthi ceremony. 🎉 #MilestoneCelebration #SixtyAndStrong #MCPavan #AnchorPavan #EmceePavan #Sangeetevent #wedding #Artofliving #Sangeet #Eventanchor #eventhost #events #arts #artist #anchor #Presenter #corporatehost #Entertainment #Media #corporateevent #corporateemcee #professionalemcee #corporateevents #rewardsandrecognition #Emcee #Anchor #Host #Events #Shows #StageShows #LiveShows #etchingvividmemories
Welcome to 2024… . My approach to this year is to continue as I have been before! Training to maintain muscle! Eat for health! To continue to do yoga and pilates for flexibility! Unfortunately as we age things change and we have no control of a lot of things! So doing the small things to help as much as possible is what I will continue to do! Follow along with me as this will be my first year into my 60’s … ain’t going to let that number stop me from feeling amazing 🤩 . . . #over60 #feelinggood #womenover60 #womenover50 #feelingood #60s #strongerover50 #strengthtrainingforwomen #strongwoman #stopdieting #eatforhealth #sixtyandstrong #wellnessover50 #fitnessover60 #healthylifestyle #healthyeating #womenempoweringwomen #muscleswomen #musclesover60 #fitandfifty
Finishing and closing out 2023 a bit stronger. 🔸️🔸️🔸️🔸️🔸️ #livingmysilverlife #abitstronger #strongerbolderbetter #workforitdontwishforit #countdownbegins #endof2023 #otflife #orangetheorylife #otfcountdown #60plusstrong #otfworkout #sixtyandstrong #sixtyplus #agingstrong #agingstrengthfully #agingsociety #doinglifemyway #doinglife
60 years young and the joy continues! Feeling beyond blessed for the love of my family & friends, which words can hardly capture. Celebrating this milestone surrounded by smiles, laughter, and the warmth of love was an absolute joy. A heartfelt thank you to @lauren_licamara for orchestrating this unforgettable celebration. 🎉💖👨👩👧👦 #BlessedAndGrateful #FamilyLove #MilestoneBirthday #SixtyAndStrong #ThankfulHeart #CelebrationJoy
Merry Christmas 🎄 @belgian_tervurens #belgiantervuren #ilovebelgians #belgiantervurenrescue #lsbtc #iloverescues #adogslife #supportyourlocalrescue #doglover #dogsrule #sixtyandstrong #teamstrengthandgrace #ranchlife
What a year! Training for that Fayetteville Ultra-fecta weekend, and finishing up with trifecta weekend in Dallas. Not to mention Carry the Load and a couple good rucks. @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace
Just a little #ruckrucklunch with my best girl. Checking out Christmas decorations and enjoying the pretty day. Don’t let the hustle and bustle of this time of year rob you from the peace and joy of moments with those you hold dear. Be present in each moment and soak it all in. Life is good and the world is beautiful. #holidayruck #holidaylunch @belgian_tervurens #belgiantervuren #ilovebelgians #belgiantervurenrescue #lsbtc #iloverescues #adogslife #supportyourlocalrescue #doglover #dogsrule #sixtyandstrong #teamstrengthandgrace #ranchlife
🎁 Comment “ME” to join us for 14 days of fitness challenges! If you have been looking for a chance to start working on your New Year habits and goals - now is the time. + YOU DESERVE IT. + The 14 days are FREE and there will be daily items you can win! We cannot wait to see you guys each morning for a quick challenge check in! While a simple daily challenge may not be earth shattering or help you lose 50 pounds, it will give you a chance to lay the foundation and start! #healthylivingtips #MidlifeFitness #HealthyAging #FitOver40 #LongevityLifestyle #HealthCoaching #CouplesFitness #WellnessJourney #MidlifeWellness #ActiveAging #HealthyTogether #AgeIsJustANumber #FitAndFifty #HealthyHabits #CouplesGoals #AgingGracefully #FitnessMotivation #Healthyliving #LongevityGoals #MidlifeWellbeing #StayFitTogether #emptynest #freebies #fitover50women #fitover60😎😎 #sixtyandstrong
Before and After workout. Try to stay motivated during the holidays. Just 3 sets of aerobics and strength exercises in the gym today. But getting it done in between errands and chores. Don’t let the season get the best of you, give it your best. @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton #texasfamilyfitnessdenton
I feel so good having just turned 60! I’ve been lifting weights for around 15 years now! Gone are the days of doing hrs of cardio! . My training consists of 4 to 5 days a week and 1 day of cardio! I try to lift as heavy as possible without losing form! I try to progress each week, whether that be in reps or weight! . My aim these days is to keep up my strength and to fuel my body to be able to keep doing this! I want to continue to feel this good as I grow older! Just remember it’s never too late to start!!! . . . #strength #strengthtraining #mumswholift #strongwomen #lifting #heavy #muscles #excited #exercise #powerful #menopause #girlsthatliftheavyshit #enjoylife #weightlifting #weights #healthy #itwillchallengeme #strongasyouage #womenshealth #womensfitness #girlsthatlift #fitnessjourney #chicksthatlift #strongchicks #60isthenew40 #sixtyandstrong #sixty #keeptraining
Last weekend was dog show weekend. Road trip to somewhere north of Austin. Cute training venue, not the best venue for an obedience trial. Loved all the eclectic Christmas decorations all over. It was a bit of sensory overload for the dogs. Even some of the UDX dogs had their share of “deer in the headlights” moments. Lucy was trying for her first CDX legs and Jett for is first CD legs. Bailee and I were logistics support. Let’s just say it was an interesting training opportunity with a few moments of brilliance. But when all else fails: love your dogs, and get good pictures. 😁❤️🐕🎄 #holidaydogs #obediencetrianing @belgian_tervurens #belgiantervuren #ilovebelgians #belgiantervurenrescue #lsbtc #iloverescues #adogslife #supportyourlocalrescue #doglover #dogsrule #sixtyandstrong #teamstrengthandgrace