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
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
Hoy tocaba vuelta al circuito de Triatlón en la terreta. A pesar de no haber cumplido el plan de entrenamiento al 100% y arrastrar una fascitis desde Diciembre, he podido disfrutar de la carrera. Excusas a parte, mentalmente he llegado muy fuerte. Así que solo me queda dar las gracias por poder estar en el cajón de salida y poder seguir haciendo cosas que me apasionan! Triatlón Olímpico ALC 1,5 km 🏊🏻♂️ 40 km 🚴🏻♂️ 10 km 🏃🏾♂️ #triatlon #mediterraneatriatlon #alicante #modobeaston #mementomori #beatyourlimits #compromiso #constancia #jump #sonrie #spartanlife #spartanattitude #fightyourlimits #disciplina #imparable #invicto #unbreakable #unstoppable "Todos tenemos dos vidas. La segunda comienza cuando nos damos cuenta de que tenemos solo una." Seguimos! 🏛️♥️
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
"Con toda el alma ocupémonos de esto y atendamos a este único objetivo antes de que nos demos cuenta demasiado tarde del rápido e imparable paso del tiempo y nos quedemos atrás. Recibe cada día que pasa como si fuera el mejor día de todos, y hazlo tú propia posesión." ~Séneca~ Hoy solo tendrás una oportunidad, después el día habrá desaparecido para siempre. ¿Estarás realmente presente? ¿Harás algo por ser una mejor versión de ti mismo? ¿Qué lograrás hacer hoy antes de que el día se te escape de las manos y se convierta en el pasado? No querrás que la respuesta sea "nada". 🏛️♥️ #estoicismo #filosofiadevida #imparable #invicto #survivorrace #fightyourlimits #unstoppable #unbreakable #modobeaston #spartanlife #spartanattitude #presente #tiempo #beatyourlimits #disciplina #perseverancia #virtud #elartedevivir #retoestoico126 #enkrateia #incuestionables
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
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
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
Volando de nuevo! 🦅 El pasado 13 de Abril pude disfrutar de la Survivor Race. Carrera muy divertida por los lagos de Rabasa. Felicitar a la organización por el recorrido y los obstáculos. 10km 25 obstáculos y mucha diversión. Quedando en tercer lugar de mi tanda y con un pique muy bonito con el 4°, 5° y 6° con los que realicé prácticamente toda la carrera. #survivorrace #survivor #beatyourlimits #spartanlife #spartanattitude #fightyourlimits #medievalocrteam #elhispano #unbreakable #unstoppable #invicto #imparable #youwillknowatthefinishline #trailrunning #running #happy #disciplina #filosofiadevida #jump #obstaclerace #elobstaculoeselcamino
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
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
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
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
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
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
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
Once a Spartan always a spartan... Always a spartan then everywhere as a Spartan. #thisishowwedoit #ThisIsUs #fightingspirit #warriorcode #mindset #boxingtraining #boxing #skills #thaiboxing #grappling #kravmaga #TrainingDay #bedifferent #change #spartanattitude #vacation #growth
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
Cómo puedes saber quién eres si te niegas a reconocer tus debilidades? La mayoría de la gente se resiste a emitir un juicio honesto sobre sí mismo. Tal vez porque teme que este minimice algunas ideas sobre quién es y qué es capaz de hacer. No temas evaluarte por miedo a admitir algunas verdades, porque al igual que es cierto que es un gran error creerse más de lo que uno es, también es igual de nocivo creerse menos de lo que uno vale. A pesar de que en ocasiones subestimamos algunas de nuestras capacidades, después nos asombramos de ver como somos capaces de superar ciertas situaciones u obstáculos. Cultiva la habilidad para juzgarte de forma precisa y honesta. Mira en tu interior para discernir de qué eres capaz y qué necesitas para liberar ese potencial. Gracias infinitas a @bf_sanvicentedelraspeig por brindarme la oportunidad de seguir creciendo en este deporte. 💛💛💛 #fightyourlimits #modobeaston #brooklynfitboxing #brooklynfitboxing #hit4change #bebrooklyn #fitboxer #invicto #imparable #spartanlife #spartanattitude #motivation #estoicismo #filosofiadevida #filosofia #unbreakable #unstoppable #antifragil #disciplina
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
El pasado 17 de febrero tuve el privilegio de participar en la primera edición de Hyrox Elche. Competición que por primera vez realizaba en modalidad de parejas, quedando en un segundo puesto en categoría élite mixta. Mención especial a mi compañera de batalla @loribradbury2015 que tiró de mí durante toda la prueba. Repetiremos 100% seguro. Y siempre con la frase de Rudyard Kipling en mente: "Al éxito y al fracaso, a esos dos impostores, trátalos con la misma indiferencia". Seguimos! ♥️🏛️ #fightyourlimits #hyroxtraining #hyrox #modobeaston #unbreakable #unstoppable #elhispano #spartanlife #spartanattitude #antifragil #disciplina #filosofiadevida #happy #workout #running #youwillknowatthefinishline #imparable #invicto
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
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
💚⛰️ Almedia Trail ⛰️💚 El pasado 21 de enero participé en uno de los trails más bonitos de la provincia. 16km de montaña con 700m de desnivel positivo. Con un tiempo total de 1h54'10". Felicidades a la organización y a los voluntarios por su gran labor. El próximo año repetiré seguro! #fightyourlimits #trailrunning #trail #spartanlife #spartanattitude #medievalocrteam #elhispano #happy #imparable #unbreakable #invicto #filosofiadevida #disciplina #compromiso #mementomori
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
"Sólamente tienes que pararte a pensar y te darás cuenta de que la mayor parte de la vida transcurre haciendo mal las cosas, gran parte no haciendo nada y la vida entera haciendo otra cosa diferente a lo que debemos hacer. ¿A quién me presentarás que conceda algún valor al tiempo? ¿Que aprecie un día? ¿Que comprenda que se muere cada día? Deja de engañarte y sé consciente de que la vida se te agota a cada momento. Querido amigo, ¡abarca y valora todas las horas! De este modo te preocuparás menos del pasado y te entregarás de lleno al presente. Nada nos pertenece. Tan solo el tiempo es nuestro». ~Séneca~ Seguimos con el reto estoico de 126 días, centrándonos está semana en la gestión del tiempo, nuestro bien más preciado, siendo conscientes de si realmente lo estamos aprovechando o por si al contrario lo estamos malgastando sin miramientos. Dedica tiempo a lo verdaderamente importante, cuidarte, leer, a lo que te apasiona y te llena el corazón, a la gente a la que amas....recuerda que la pérdida del tiempo es irreparable. #estoicismo #retoestoico126 #fightyourlimits #spartanlife #spartanattitude #imparable #invicto #unbreakable #unstoppable #filosofiadevida #filosofia
🏰Carrera de los Castillos de Alicante🏰 El pasado domingo tuve el privilegio de poder correr en la terreta, con un recorrido de 10k por las calles de Alicante y con sendas subidas a los castillos San Fernando y Santa Bárbara. Finalizando con un tiempo de 51'50" #seguimos #fightyourlimits #modobeaston #running #alicante #laterreta #medievalocrteam #elhispano #happy #invicto #unbreakable #spartanlife #spartanattitude #elpoderdelasonrisa #youwillknowatthefinishline #imparable #disciplina #filosofiadevida
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
🌟🌟🌟2023🌟🌟🌟 2023 ha sido un año que me ha regalado sobre todo tiempo, el bien más preciado que poseemos y el cual derrochamos sin miramientos, sin ser conscientes de su importancia y del enorme valor que posee. Feliz de haber podido conocer gente increíble en esa quedada de Alcalá de Henares y agradecido de poder seguir disfrutando del deporte. Con muchos objetivos en mente para el próximo año 2024 y a seguir luchando, sin olvidar que el obstáculo es el camino y que las adversidades nos hacen más fuertes. Gracias a todos los que habéis formado parte de este increíble año. Os deseo unas felices fiestas!!!! #2023bestnine #fightyourlimits #spartanlife #spartanattitude #unbreakable #unstoppable #antifragil #brooklynfitboxing #crossfit #triatlon #estoicismo #filosofiadevida #compromiso #disciplina #amorfati #mementomori #catones #circulodeescipiones
❄️Winter CrossFit Games❄️ 12 niveles 1 hora para completarlo, burpees, saltos al cajón, trepas de cuerda, Assult Bike, Snatch, Wall climb.....y mucha, mucha diversión!!!!! Gracias @bryanlaudrup17 y @box_polamax por una mañana tan divertida!!!! 🤜🏻🤛🏻 #fightyourlimits #spartanlife #spartanattitude #unbreakable #unstoppable #workout #crossfit #disciplina #filosofiadevida #happy #antifragil #flow
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
"Con frecuencia un viejo de muchos años no tiene ningún otro argumento con el que pruebe que ha vivido mucho que su misma edad." ~Séneca~ 🏛️♥️ Cuánto tiempo llevas con vida? Qué has hecho con ella? Para la mayoría, la respuesta es: no lo suficiente. Sería agradable ser capaces de decir que la hemos aprovechado. No con logros, dinero o reputación (ya sabes la opinión de los estoicos al respecto), sino con sabiduría, comprensión y un progreso auténtico en las cosas que de verdad importan. Qué tal si pudieras decir que realmente utilizaste bien tu tiempo? Si pudieras demostrar que realmente viviste esos años? Y no solo que los viviste, sin más, sino que lo hiciste plenamente. #estoicismo #filosofiadevida #unbreakable #unstoppable #invicto #filosofia #love #seneca #fightyourlimits #spartanlife #spartanattitude #smile #desarrollopersonal #antesdeempezarpiensaenelfinal
El pasado 9 de diciembre tuve el privilegio de poder asistir en Alcoy al evento Hyrox organizado por @hyroxkikotraining Felicidades a la organización por todo el esfuerzo que supuso el evento y a los voluntarios por sus ánimos y sonrisas. Puesto 10° en élite masculino. El resultado es lo de menos, mi mayor regalo es poder estar de vuelta y seguir haciendo cosas que me apasionen. Gracias a @dani_hook_89 por la visita. Siempre es un placer verte. 🤜🏻🤛🏻 Y gracias a @somosmonos por las fotos! #fightyourlimits #hyrox #hyroxtraining #spartanlife #spartanattitude #youwillknowatthefinishline #modobeaston #hyroxkikotraining #medievalocrteam #elhispano #unbreakable #unstoppable #happy #filosofiadevida #jump
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
Hoy tocaba quitarle las telarañas a las zapatillas de trail! Después de 6 meses de parón obligatorio tocaba disfrutar de nuevo de una de mis pasiones! ⛰️🏃🏾♂️💚 #fightyourlimits #spartanlife #spartanattitude #medievalocrteam #trailrunning #trail #elhispano #happy #unbreakable #unstoppable #invicto #disciplina #filosofiadevida #actitud #nature #mountain #imparable #estoicismo #youwillknowatthefinishline
First day back in the gym after Dallas Trifecta Weekend. Gave myself one week off to catch up on chores and to do list; but still got 3 days in on the treadmill (10, 5 & 5 milers) just did a basic 4 set workout. Each set: 10 minutes aerobics and 2 types of strength exercises in the equipment room. Take the mileage on Garmin with a little salt; 2 of those 19 minutes of aerobics were in the stair master-Garmin gives you virtually no credit for forward motion. #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 #posteventworkout
Medal Monday 10th Anniversary of Spartan Racing - started in Dallas 2014. 1st Trifecta Weekend in Dallas 1st Year I completed 2 Trifecta in one year. 1st full Trifecta Weekend as part of Team Oscar Mike. So much to celebrate. #dallastrifecta #dallastrifectaweekend #spartandallas #2xtrifecta @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
Final workout before trifecta weekend. Test run. Toggled between treadmill and obstacles. First two monkey bars-fail, were MudGear gloves and bear hands. Second two monkey bars-success were done with receiver gloves and liquid chalk. Definitely my preference on obstacles like this; you can see why. Rope climb and Tyrolean Traverse with MudGear gloves; definite strong preference on these obstacles. 2 different attacks on the Traverse. Above is not as stable for me; Sloth mode, I have to move slow and steady to avoid the swing and getting dizzy. #ropeclimb #tyroleantraverse #monkeybars #trifectacountdown #dallastrifecta @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
Last few workouts before race weekend. Improvising on equipment, sometimes it’s an obstacle course all on it’s own. 😁 #trifectacountdown #dallastrifectaweekend #trifectatraining #gripwork #monkeybartraining #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionallyfit @texasfamilyfitnessdenton #texasfamilyfitnessdenton
2nd day of dress rehearsal for trifecta weekend complete. Just a couple more gym workouts this week and it’s race weekend. 😁 #trifectaweekend #trifectacountdown #dallastrifectaweekend @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
Getting last long mileage day done before next weekend. Complete dress rehearsal: pants, socks, shoes, etc. always make sure things are going to work, no blisters, bruises or chafing. The difference in time and mileage between iFit and Garmin, is the time I took to stretch periodically and the trips outside to check on the eclipse. 😁 #trifectatraining #trifectacountdown #dallastrifecta @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
Still working towards upcoming trifecta weekend. I always finish up every workout with some variation of hanging grip exercise: monkey bars, twister, rings, because I want to test and push what grip I have left after I’ve already done quite a bit. This is a very simple exercise but it took me sometime to work up to 30 hand changes and make it look this easy. When I do an obstacle where I can close my grip on the pipes, I prefer to use my gloves, because the hand can lock in place and get a clean release. (Twister, rings) #gripstrengthtraining #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
We had a lovely early trip to Hawaii in September. Just getting around to posting. We stayed 5 nights on the big island, a little pool, a little beach, a bit of golf and, yes, some paddle boarding. I have tried stand up paddle boarding 3x before, the key word being “tried”. By that I mean, attendant hands you a board and a paddle, points you to the surf and says “have fun”. Ocean, waves, boats ,… stand up wasn’t happening. This time I booked a private lesson. Definitely worth it; learnable few important techniques to success and he very sportingly took pics and videos so I had proof. Yeah me! And Garmin obviously now thinks I walk on water . 😉🤣🤣 #standuppaddling #standuppaddleboard #hawaiivacation #bigislandhawaii #pushyourself #nevergiveup #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen
Another long mileage day. Counting down to #trifectaweekend . @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
Got my Sunday mileage in. Bailee doesn’t understand why I do this inside; she would prefer we get out and ruck it. Unfortunately still near 100 degrees outside, not good for someone in a fur coat. There hasn’t yet been a super at the Dallas venue, but it’s not hard to approximate based on the beast and sprint. I always program my races to the original Spartan format. 5mile Sprint, 10mile Super, 15mile Beast. #dallastrifectaweekend #spartanracedallas @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
Counting down to trifecta weekend, getting my long mileage in on the weekends. #nordictrack #ifit #dallastrifecta The time difference between iFit and Garmin is my time to stop and stretch every 5k. And yes I do this on course, because it saves me soreness and stiffness after and the next day, which will be the Super and Sprint. @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
<3 When you are giving up on yourself....you are not giving up on you only, you are giving up on all the TIME that you have already spend while working on your succes. . <3 You are kicking away all the people that support you, you are throwing away half baked cake... becuse you weren't patient enough to keep baking... . <3 DON'T give up on yourself, be Fenomenal, be the ONE who had the balls to keep on going, walking, swimming, writing, dancing, singing, playing, cooking, painting, helping etc <3 . Photo: Soldier . . . . . #spartanattitude #strongwoman #keepgoing💪 #karolinapacan #youcandoit #belgique🇧🇪 #bruxellesculture #ellebelgique #adventureseekers #motivazione #polishgirl #bluehairedgirl
I try to combine exercises to make my time in the gym more effective. This particular version of leg lifts did not happen overnight. We have here: 1) dead hangs with finger grips (no thumbs) 2) L-arms, every leg lift includes a contraction working towards a pull up 3) leg-lifts, knees up with extra crunch of abdomen. I started with straight arm, full grip knee lifts, many moons ago. It takes time to build strength. These are body weight exercises, your own muscles lifting and holding your own weight, this is life. @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 @tffdenton
Seize the Day! Set your goals; adjust your priorities ; commit to the work; embrace the journey. #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace
My first set of aerobics is warmup, but the next few sets add real life challenges. It’s one thing to be able to carry yourself up a flight of stairs, but practice carrying weight-this is real life, this is staying functionally fit. Carry your dumbbell in front like a bucket or bag of groceries. Treat each step like a one legged squat; that means as much foot as possible on the stair, press into the heel, don’t let knees get ahead of toes, engage the glutes, shoulders, hips, knees and ankles in the same vertical plane. Slow it down until you find your balance and rhythm. Monitor your heart rate carrying weight will make the body work harder. 10 minutes, 20 flights is where I’m at. (That’s 180 ‘squats’ per leg) #stairworkout @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 #tffdenton
When the assisted dip equipment is out of service, I go old school. Basic plank push-ups with dumbbell rows are a worthy substitution. I’m not completely happy with my hand position, and I definitely need to get stronger to get deeper each pushup. 3 sets of 10 rows each arm & 10 pushups. #pushups #dumbellrows @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 @tffdenton
“Today is another day at which to excel!” …Dad @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
Two important leg exercises that I added to my regular workout, and one critical stretch. My PT said my extremely tight hip flexors, particularly on my right side were causing the continuous misalignment of my knee. When you stand and move, ideally ankles, knees and hips should be aligned in the same vertical plane. When they aren’t, your weight is not distributed evenly on the joints and there will be stress and wear n tear on the joints: bones, tendons, ligaments. So, I use the adductor equipment, to assist in a stretch by setting it to a width just past what I can stretch to and at a weight that I can still do 30 reps evenly with work but no struggle. I breath out through the release allowing the machine to push the stretch a notch further. Slow and steady. The abductor equipment I use to strengthen the muscles that support the IT Band, which can be another common issue associated with misaligned movement through the hips and knees. Once again 30 reps at weight that has me pushing but not straining. I’m actually at what both machines say is 60lbs. Finish this set with a 30-60 second plank frog stretch. Let gravity sink you into that stretch; I use sliding disks under my knees. #hipflexorstretch #itbandexercises #frogstretch #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #functionalfitness @texasfamilyfitnessdenton #texasfamilyfitnessdenton
I use the assist machine for my dips. Like all strength exercises: 3 sets of 10, utilizing full range of motion. I’ll work over time to 2 sets of 15 and when I can do 30 in a row, I will add weight. I’m currently counter weighted at about 70lbs. When you use machines at the gym between the pulley system and the cables/belts (friction) they will not always be the labeled weight. I’ve calibrated this machine, so I know. The importance of knowing lies in what to do for an alternative when you can’t get on certain equipment. #dipmachine #tricepsworkout #strengthexercises #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton #texasfamilyfitnessdenton
Sit-ups are a fundamental skill. We use our core muscles and back muscles for practically everything we do. Any functional fitness routine will include them. I do 3 sets of ten, then I work up to 2 sets of 15, when I can do all 30 in a row, it’s time to make it harder. I did not get to this level of difficulty overnight. I actually started on the incline sit-up board just past level. I always exercise full range of motion. #situps #situpchallenge @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
Intending just to work maintenance sets until it gets closer to my next event. 2nd set of aerobics is always barbell carry on the treadmill. Both 40 pounders were out, no backing down today. 50lbs it was, 10 minutes, 6 degrees, had to slow it down to 2.8mph. Always monitor your heart rate, pushing too hard only hurts, but pushing just right builds stamina and aerobic capability. #barbellcarry #treadmillworkout #challengeyourself @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 #functionalfitness #functionallyfit @texasfamilyfitnessdenton #texasfamilyfitnessdenton
Set YOUR goals, Choose YOUR path, You will encounter kindred spirits along that road, help those that need a hand or encouragement, and don’t be afraid to ask and accept some assistance or support. But YOU must have the commitment, perseverance and fortitude to push yourself. Life is hard, but Life is good. #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace