STRENGTH - BODY MIND & SPIRIT
“You don’t really know how strong you are until being strong is the only choice you have.” - Janine Shepherd, Australian Former Cross Country Skier
Physical strength of an individual can be measured through fitness. You can either lift a certain amount of weight or run a certain distance, and benchmark where you are at. You train to improve those numbers and with time and patience, hopefully you see growth and improvement. I think that is why people are so hooked on working out, because you can physically see your results and that can be so encouraging. When you are able to set a new personal record for bench press or run a mile in less time, watch the numbers slide down on the scale, or better yet, going down those dress sizes on your next shopping trip – it is empowering and makes you want more! The continuous grind of going to the gym is hard, even on the days you’d rather go home and put on those comfy clothes or go out with your friends. It is consistency that is key. I cannot tell you how many times I have joked with my friends like ‘why don’t I have a six pack yet after doing one tough ab circuit!!’
But, if you keep doing those ab circuits, with time, you will see the results and feel the improvements in your movement.
You can constantly drive to be better and work to get to that next mark in your goals. But what about measuring the mental strength of a person? I have come to find that even though I have great physical strength, my sweat sessions bring out a mental toughness as well. Seeing the whole picture and becoming more well-rounded as an individual and how physical strength is just ONE aspect of bettering myself, I know that I am bettering myself BODY MIND and SPIRIT. That is the beauty I find in working out – that you do not need to base your success just on physical strength, but also find the benefits of mental strength that come with it too!
It is so important to take time for us and work on reinforcing values within us. Working out is such a beautiful thing to me - sweat is so therapeutic. Even though there is the rough and tough aspect of what you are pushing your body through, I also find peace of mind in the meditative state #THEZONE. For many people yoga, pilates or tai chi are examples of activities that are geared more towards meditation and quieting of the mind. And that is GREAT if that is what you need to strengthen your body and mind. We are all different, I admit, I do need to challenge myself and do those kinds of movements more, but my medicine comes from my workouts. Heavy, intense, heart rate up, dripping sweat kind of workouts is where I find my strength, both for the body and mind.
In my ‘me time’ during the week, I work on the strength of my spirit. How do we measure that level of strength? I find that it is necessary to pay attention to how we react and respond to certain situations. That is where spiritual strength is shown. How we respond to the world is very important and not to REACT but to RESPOND. Just turn on the news - we live in a time of great polarity and certain people or scenarios can trigger our emotions. Next time you find yourself about to react to something, take a moment to breathe, so that you are not reacting from an emotional charge, but rather responding within a place of clarity and love and peace. When you are able to master your emotions, that is where the strength of your spirit grows.
Challenge yourself. The opening quotation I used is so powerful – if we do not place ourselves in times of challenge, then how can we find our strength? How can we grow? How can we better ourselves? How can we adapt when times are hard? Making yourself uncomfortable, will help you grow and gain strength and confidence! We all have that inner GRIT within us. Harness it. Breathe through it. And JUST DO IT! You will surprise yourself in what you are actually capable of. Do not be afraid of anything – find a support group, an accountability partner, or sometimes you just need YOURSELF to make that small change.
THE SWEAT SESH
I want to first and foremost give a shout out to my girl Holly, for braving this workout (and being my girl behind the camera). This weeks sweat sesh is a burner. I used a combination of movements from my workout last week in Miami at Society Barbell & Fitness as well as some movements I have been working on with my trainer (CANNOT wait to do a feature on Kareem).
Again, my workout style is circuit themed – so high intensity movements and targeting multiple muscle groups. TORCH those calories!!!
7 minute Circuit – running clock – get through the movements as many times before the timer runs out. Each round is broken down below.
Round 1
Burpee to Box Jump x8
Heavy Weighted Sumo Squat x10
Dips x12
Round 2
Jump rope x100
TRX High Pulls x4
TRX Low Pulls x4
Round 3
Bosu Ball Hop Overs x8
Heavy Kettle Bell Swings x12
Plated floor to over head carries x12
Hollow Body Rocks x12
Round 4
Medicine Ball Slams x10
Medicine Ball Side to Side Slams x10
Plank Jax x20
Bear Crawl – 10 yards down 10 yards back
This workout will have your MUSCLES BURNIN’ 🔥 In this workout you have cardio (your heart rate will be up and you will be breathing heavy) If you are not breathing heavy, then you are either doing something wrong or dang you need to become a professional runner or something. You also target your glutes and quads – two large muscle groups to keep the calories burning. We do get some arm work in there with the dips and TRX rounds. Core work is ALWAYS important. In every exercise you should be engaging your core and using it to help stabilize your movements.
TRY IT OUT this week – challenge yourself!!!
HEALTHY EATS
Shawarma Chicken with Brown Rice, Zucchini and Onions
The easiest meal to make because TRADER JOES has the chicken already marinated, you pop that into the oven, cook your brown rice and divide it into your bowels, then sauté some onion and zucchini on the stove with olive oil, garlic, salt, and pepper and BAM! You have an easy, healthy meal!
I also experimented with another veggie option – I created a Caprese/Mexi salad! It was…interesting. I might need to work on it a little more, but basically just chopped up tomato, onion, mozzarella cheese, and then added black beans and corn with lime, vinegar, salt and pepper and it was a nice little salad.
Have a great week – enjoy the workout and food prep ideas! Go out there and BE STRONG!!! Don’t forget to comment, message, DM ideas and feedback. I would love to hear from you!!!
In peace,
A