21 Reps for 21 Years, Grateful for all the ups and downs in my life 🙏🏼 Really excited to see what the future holds. One thing I’ve learned so far is that the more adversity you face the stronger you get, embrace the struggle. Always be the hardest worker in the room 💯 Thanks for everyone that is a part of this journey 🙏🏼🙌💯 #trusttheprocess#thankful
Second week in training and what a start!
You will receive power when the holy spirit has come on to you. ~ Acts 1-8
FNB 12km 2015 - 38:20, 2017 - 37:22, 2018 - 36:39 PB
Thank you to my coach mr @bentleyglen
for the work behind the scene.
@uwcathletics @uwconline @uwcsport
We are back!!!!!!! We have so much to show you😁 This one our latest wax melts called Honey Blossom. This is such a gentle and fresh scent. If you like our home sweet home range you will 100% love is. We are Launching our latest melts and candles @greenwichmarket next Friday- Bank holiday Monday😊
LIKES & DISLIKES R9 | Bombers massive upset. I had a sniff they'd beat the Cats, but I didn't #TrustTheProcess - Jack Darling kicked 6 Goals and 8 marks inside Forward 50, an all time effort to help the Eagles SMASH Richmond. Brisbane a HUGE win over the Hawks. Speaking of Hawks very disappointing. My first ladder predictor had Cats out of the 8, don't rate them. Richmond have only played 2 finalists from 2017, and have lost both by an average of 50 points, pretenders. Demons also played very well, might finally get to see them in the Finals. #TrustTheProcess#GraphicDesign#StriveForGreatness#Like#TheProcess
Whilst the tests may not be the most exciting from a spectator standpoint, I like the balance of the workouts more than previous years. Regionals isn’t just about being able to slang heavy weight around anymore. I like to think there is some structure to this chaos, but I guess we’ll have to wait another year to see if this was a one off! #tbt
Dumbbell Bent Over Row💪🤘🍗: This really is a gem 💎 of an exercise. @noymalka110 Shoutout for the purple shirt 💃
Basically this exercise puts you in a half deadlift position while you row. 👀👀 This lift is superior to most conventional rows because your body is not supported in anyway. By doing this your lower back and the rest of your core become extremely engaged particularly during the concentric squeeze as you bring the dumbells close to your body. 👊🏋 A key thing I would like to point out is that you want to prevent your shoulders from rising during the exercise. You'll notice my shoulders don't rise during the lift, this would entail that my Latissimus Dorsi are working extensively during the exercise instead of my trapezius muscles. (You will get trap engagement in this exercise, you just want the Lats to be doing most of the work) 😎👍 In order to be the strongest you can be you want to develop the strongest muscles possible. The Lats are bigger then the traps and have more insertion points in the body.
1) make sure your shoulders don't rise during the lift, if they do lower the weight
2) squeeze your core and sit back on your heals throughout the entire lift
3) be absolutely sure to maintain a neutral spine throughout the movement
4) if you have a hard time feeling it in your Lats, do some kind of pull down exercise before. (Wide grip pull-ups, lat pull-downs etc...) 🤘🙌💯 #fitnessmotivation#backday#trusttheprocess#gym#training#muscle#compoundexercises#core#motivation#weightlifting#technique
Hey, you lovely people!
The first picture looks so depressive and right now I feel so good! It's Sunday and sunny outside uhh😊🌼I want to explain my pictures and why I wanted to post it.
First picture ).
There was a time where I could not look in the mirror without thinking "you are not beautiful", I wanted to change everything about myself and be someone else. Have stronger hair, a different nose, taller... Easy, I just didn't like how I looked. I was comparing myself to other women and asked myself "why can't I look like them'', "I wish I had also that perfect face or body".
I'm sure there many other girls and women out there who think the same. I'm over that and I want to help other girls to change their mindset and accept themselves because life is just too beautiful and short to have those negative feelings.
This is my stage now. I can look in the mirror and I have often good days where I like myself.
I want to be self-confident as hell. I want to be a person, who love themselves so much that outside influences can't take me down.
I don't want to sound or be arrogant or vain. I just want to be THAT confident that I don't start thinking ever again ''I'm just a 4 or 6 out of 10". Because of other people in my past, I started thinking like that and compared myself through numbers.
It's easy to say, I know, but DON'T DO THAT. It's sad, depressing and you just pull yourself down. You hurt only yourself. I will write about that soon more. 👩🏼💻 For now, I wish you all a wonderful Sunday and love! I will share every post a bit more of my story, thoughts and feelings.🌸🙌🏻.
It's been a tough 10 days but I feel I'm finally coming through. Again.
I have PCOS. My PCOS story involves acne, bloating, excess hair growth, difficulty to lose weight, extremely painful periods, random cycles, mental health difficulties but the latter especially so. I have anxiety and depression, but I also struggle with extreme hormone fluctuations which leave me struggling with feelings of hopelessness, worry, overwhelming, sadness, worthlessness, unworthiness each "month" during whatever my cycle happens to be. I have been managing this for years and learnt a lot on the journey - pills that force you to have a monthly period exacerbate the feelings where I was left suicidal for several days each month. Antidepressants don't work because this isn't the standard - I take medication now, an old but effective one for me after years of trying to get it right and that helps to take the edge off of it but when the time in the cycle comes then those hormones come flooding in and I have to work with them.
I've undertaken several courses of help from professionals - I have tools to help manage and contain the feelings and thoughts because thoughts are not facts and you can reframe them to serve you better.
I do my best to distract - be busy in the house, walk the dog, exercise, listen to music, be with people, cook a new recipe, bake, watch a movie.
But this time. This time was hard, external circumstances impacted on my mood on top of the flood of hormones. Luckily I have some wonderful friends and family who rally around me, and I am so so grateful for them. It is hard to force yourself to do something for yourself when you are feeling as down as I describe above so I did what needed to be done only. I made poor food choices, drank alcohol, hid myself from the things I enjoy. If you have ever struggled with depression yourself, you will understand that depression has a habit of grabbing you into the darkness and leads you to believe that you will never see the light again, that you will never be OK again and it is so hard to tell myself that this will pass. It has done so many times before. (continued in comments)
TRUST THE PROCESS
We say this all the time to clients but last weekend I had to experience being on the other side of this advice. Being a coach, it would be easy to think I knew the best way to go about my competition but I took the advice we so often dish out to clients and trusted the process of my coaches on the day. And it paid off big time!
It is so easy to get impatient with a lack of results or second-guess the advice you have been given, or to just think you know yourself better; but if you embark on a process and do not see it through to the end then you have just wasted your time and often, money.
It is important to remember that you started a process for a reason, and often paid people, for a reason. If you give up before allowing that process to complete then how can you expect to see the results you were hoping for?
In today’s instant-gratification society, patience is often tossed to the side as we search for a quick fix. But anyone that has worked hard to achieve something will tell you it rarely comes quickly or easily, you just need to commit, and TRUST THE PROCESS!
We see 👀🙏🏿 You Young Fella, Shoutout to my guy @djay_ball_or_nothin #wer12024 “Minor Setback for a Major Comeback 💯🏀💪🏾” I know you wanted to ball out today but Rest, Heal-Up and we wishing for a Speedy Recovery 🔵⚪️🏀 #trusttheprocess#wer1 🔵 #wer1fam