Move your body, rest, relax, rejuvenate, eat well, center yourself, practice self-care and love, hydrate, get some nature time (preferably, lots of nature time), do what you enjoy, try something new, love others! Cheers to the weekend!! May you be soothed and inspired ❤️
@onepeloton@wearittoheart ❤️ Hearts will Race @american_heart!
Fruit for breakfast, PR's for lunch.
If you want to change your life, just change what you eat. I was stuffed after I ate all this, and then I beat my half marathon PR by almost ten minutes. 🤣
One month to go until the NYC Half, and I can't wait! 🍀
If you haven't yet, please click on the link in my bio and help us raise some money for the Army Rangers. Those are truly awesome dudes, and they can sometimes use a little help when they get back. Doing it in memory of my buddy Drew, the baddest-ass Ranger there ever was.
Playlist Pick is a grunge classic. One of the all-time greats.
I saw a lot of people out there today with canes. A few people in their nineties. Some very overweight people, and some folks who were struggling to walk at all, going very slowly. But they were OUT THERE! They were getting that fresh air and sunshine, and they all smiled back when I flashed them a smile or a thumbs-up. Amazing. Nobody is in a bad mood on the trails.
So get out there. Run, walk, or just sit on a bench. You'll be so glad you did.
So true. Be prepared for where you are placing your energy and focus because you may not be ready if it becomes a reality.
For me, I’ve been looking forward to this year of the Pig...my sign, and it has started off wonderfully. So happy and grateful for where I am professionally and personally. Here’s to an amazing rest of 2019 #fridaynightfeels
Yes Jag, this is a pretty rad spot to hang out for a bit 😍
I am LOVING my break from winter and hanging out with this goof and his owner @obiwanknoche 😊 I feel more inspired and motivated, just overall happier when getting outside isn’t a chore. The views aren’t bad either 😉
Vegan + Gluten Free + CBD cookies 🍪& brownies 🍫! 🤯Holy heaven. 🙌🏼@superseedwell is coming in hot with their amazing new packaging featuring their brand new name and some new amazing products! These cookies & brownies have a soft & delicious texture with 40 mg of CBD per pack. I’ll definitely been after their vegan donut pack next 🙈🤤
My setbacks just set me up for the comeback. These pictures were exactly 1 year apart. Last year we had started training for the @spartanrace and were in the gym three times a week. This year we aren’t training for anything in particular, but I am staying focused on growing stronger and getting faster. I threw out my scale. Im not dieting. The only numbers im focused on are the ones on the plates in the gym. The weather in So Cal has prevented a lot of our run training, and the difference is clear between the two photos. I’m gonna start running on my off days at least twice a week to keep up my 2-3 miles a day and help get into the fat burning zone. .
9 mos of dating/ belated vday dinner with my favorite person tonight. @heartbeetnj killing it as per usual🌱🙌🏼 Carl got the burger and I got the quinoa caesar salad. Some of the healthiest food in the area and WELL worth the trip to jersey.
8 586 hours ago
This program is SERIOUSLY #excuseproof. Like it’s only 20 minutes long 😍😍😍 can’t ask for better than that at 4am 😂
As a health & fitness coach, I hear every excuse in the book for not eating well or exercising
The #1 excuse is I don’t have time.... which i can totally crush as we have several programs that are 20-25 mins long that gives you EVERYTHING you need
One important thing to note is that it’s a vicious cycle...simply by doing a minimum of 20 mins of exercise a day, it will naturally incline you to drink more water, eat better, sleep better and boom, you are ready for another day
Before you know it, you are more focused, happier, healthier and SHREDDING pounds off naturally And healthily
It doesn’t matter in what stage of life you are... it IS possible. You just have to reach out to me for help ❤️
1 166 hours ago
Running in the morning and Snowboarding in the evening!
I stuck to my habit building plan, and ran a progression 5k this morning to round out the week.
Getting up was easy, my morning routine is starting to feel both familiar and functional. After the second full week, I can say that it’s definitely working.
I ran a little longer a couple of days this week, so I only had to run 2.5 miles to hit my goal of 25 for the week. It kinda feels silly for me to lace up without running at least 5k though, so that’s what I did. And I decided to keep increasing the speed as I went. This wasn’t race pace for me, but the last mile was probably close.
It’s not that I never run shorter than 5k, but when I do it’s because I’m running a mile before or after a boot camp class, or something like that.
Anyway, the kids had a half day at school, so we picked them up and started our weekend trip a little early. We made it to the mountain in time to get in a few daylight runs, and then some night riding. It’s weird though, it seemed like the lights on the top half of the mountain were out... There were poles and lights along the trails, but they weren’t turned on, and it was DARK! It was kinda fun. Just had to be a little careful. I actually love stuff like that, it adds so much to the adventure. Even if it means we can’t rip down the slope at full speed.
So I’m here for the long weekend, and will get in plenty of activity snowboarding!
I also brought my running gear so I can hit the treadmill Monday morning to keep up my routine. It won’t exactly be habit building because I’ll be out of my normal routine, but it will keep me consistent with my weekday morning activity, and goal of 25 miles a week.
I hope y’all are having fun!!
You guys going anywhere for the holiday weekend? I’m teaching all my regular classes, so if you’re in town and off work, come play with me! Just thinking of my last trip to Panama and wishing I was going back soon. Next retreat is in the works and I’m super excited this the early prep 😊😊😊
5 477 hours ago
🔺200 km en un día- 125 miles in one ride 🚲🔺 🐜
My longest bike ride in one day.
Long distances fuel my mind.
Setting goals and work through them fuel my mental strength.
Mental toughness has to be built.
It won’t be given.
Only you can earn it for yourself.
“Self discipline makes you unstoppable”
La distancia más larga que hice en mi vida.
Las largas distancias cargan mi mente.
Ponerme metas y completarlas potencian mi fuerza mental.
La fuerza mental se construye.
Nadie te la va a dar.
Solo vos mismo la podes ganar. “La disciplina te hace imparable”
I am mentally and physically tired 😴😴😴. I have a gazillion things going on at
I really thought hard about skipping my workout this morning. ❎❎❎
Then I remembered that you only get better through action. ✨✨✨
Upper body workout done! ✔✔✔ (Come through shoulders!!! 💪🏾💪🏾💪🏾)
Continue to push even when you feel like you can't!!! 👏👏👏
“Never confuse positivity with pretending things are perfect.” - @studiotoneitupchyna ✨
Definitely riding that wave! Anyone else?!🌊🌊 This week was a crazy one and I also started some training to help me become a well rounded cyclist and endurance runner and it’s been humbling to say the least. 😅 Whenever you are on the path to growth, there will be mirrors held up at you, this is where you are currently, how will you deal under pressure and do you want to do what it takes to grow from this?🌱Hint- if you say yes, it won’t always be graceful. I have breakthroughs every time I train but even if it is difficult, I want to unveil it.✨ Even if our journeys look a little different, at the end of the day, this #TIUTEAM is always there to cheer you on.🎉 So, even if it gets tough, know we got you, that you have everything you need to carry you on this journey inside of you already, that you can do anything you set your beautiful mind to.🌱✨ Happy #tiuflexfriday loves. Also, can you tell how sweaty my hair is?!😅💦 #tiusweatyselfie@toneitup#nomeatathlete#tiuvegan#flexfriday#tiuloveyourbody#studiotoneitup#tiucheckin#motivation#tiucommunity#loveyourbody#mindsetiseverything#tiutexas#tiuaustin#toneitup
Eating your MICROS - while there’s always plenty of focus on macros, sometimes the micros can miss out on having our attention!
Vitamins and minerals, also known as micronutrients, are compounds that supply us with essential nutrients for different processes in the body 🧘♀️🤸♂️⛹️♀️🙇♂️ and the best way to get in these nutrients from plants is to eat fruits, vegetables and legumes in as many colours and shades of the rainbow as you can 🌈🌱
Some examples of key micronutrients and their functions:
• Vitamin K which is essential for the blood-clotting process — sources: dark leafy greens 🌿
• Vitamin A for healthy skin and eyes — sources: orange fruits or vegetables 🍊
• Vitamin C for a well-functioning immune system — sources: acidic or citrus-tasting fruits and 🍅
• Vitamin E for healthy hair and nails — sources: nuts and seeds 🥜
• Minerals such as iron and manganese for healthy blood, nerves & brain function 🧠 — sources: tofu, tempeh and other legumes
• plus many more!
I’ve put together this graphic just to demonstrate how vegetables of different colours can provide us with a wide range of micronutrients, and how variety is key 🔑
Challenge yourself to get more colour onto my plate. It’s a fun and easy way to boost your fruit and veggie intake, especially if you find that you’re lacking inspiration in the kitchen.
How much do you think about colour when putting together your meals?
Note: this is just a small snapshot of the vitamins and minerals found within these foods, I wanted to keep it simple by including some of the key micros in each 🤗
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30 28209:17 PM Feb 8, 2019
“Trust the wait. Embrace the uncertainty. Enjoy the beauty of becoming.” 🦋
Being uncertain is not always a bad thing sometimes you just gotta let things happen! 💜
Did you know that 2/3 of Americans do NOT get the minimum recommended daily amount (RDA) of magnesium? Even more, 19% of the population doesn’t even get 50% of the the RDA!
Are you eating some of these foods on a daily basis?
Magnesium is a cofactor that is used in >300 enzymatic reactions and competes with calcium to reduce irritability in our cells.
Adequate magnesium consumption and even therapeutic supplementation of magnesium shifts the body out of the sympathetic nervous system state (fight or flight) and into the parasympathetic state.
Activation of the parasympathetic nervous system allows us to reduce the excitability in the body, open up the blood vessels (increase circulation), and promote a more relaxed and rested state. This can be especially beneficial to improve sleep if supplemented around bed time.
Magnesium has been proven to decrease the amount of circulating substance P (reduction of perceived stress, pain, & survival signaling) at night.
Additionally, magnesium’s role in opening up the vessels (vasodilation) in the circulatory system and airways has been proven to decrease blood pressure and provide relief for minor chronic asthma as well as migraines.
Magnesium is also anti-arrhythmic, supports bone health, and can be especially beneficial for diabetics (and pre-diabetics) by improving insulin sensitivity and postprandial blood glucose response. Optimal magnesium levels are also essential for proper Vitamin D absorption/metabolism.
How are you consuming magnesium on a daily basis?
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