The grind includes Friday!
The grind includes Holidays!
The grind includes Work Days!
The grind includes Weekends!
The grind includes Special Event Days!
See my point? Your journey never stops because of life happening around you! Embrace your journey throughout all the struggles, hard times, challenges and inspire everyone around you!! #bethechange#lifechanging#inspiration#loveyourself#loveyourbody#bod
Work out smarter, not smellier! 💦
The TidyTote is a waterproof, reusable bag that makes carrying workout gear to and from the gym or pool easy, stinkless (yes, we made that word up; after all, we are inventors), and mildew-free!
The Tidy Tote conveniently holds your sweaty tank, leggings, and socks, or your wet bathing suit and swim cap, or your kid’s clothes from gym class. The TidyTote keeps your clothes clean and dry until you’re ready to use them and then protects your other stuff from getting wet, musty, or stinky from your sweaty gear after your workout.
Lighten your laundry load by using the TidyTote to separate and protect your items before and after a session at the gym, a game on the field, a visit to the studio, or a day at the beach. The TidyTote can also be used as a toiletry bag, perfect for storing your shampoo, conditioner, makeup, and shaving products.
Easy to clean, convenient to carry, and durable for repeated use, the waterproof TidyTote protects everything both inside and out. Whether you use it at home or for travel, you’ll soon wonder how you ever lived without the TidyTote!
💫Not another workout pic??!!! Seriously. Yes, I just had my session with my trainer. 💫It’s so much more than a workout. It’s a time to clear my head and think. 💫In our accountability group we talk a lot, not just about our workouts but what isn’t working for us. 💫What is not setting us up to succeed. This can be applied in all areas of life. Enjoy the day my friends. 💫If anyone is curious about our group of ladies that support one another message me. 💫#sweattherapy#fortyandfit#tiredmom#timeforachange#somethingsgottagive
I had a rough day yesterday from a health standpoint. I was stressed out all day, even after passing my certification for a class I was in. I told my sister on the phone that I was feeling super overwhelmed. But being aware of it still didn't stop me from acting on it the way I tend to do.. I went to run a couple of errands and got hungry while I was out. I bought a box of snack bars and felt pretty smart about it, implementing something I learned recently - reading the nutrition label to make sure I'm choosing something with more grams of protein than sugar.
I did that, but that tip doesn't count so much when you eat the whole box. Which I did. 5 freakin snack bars within a couple of hours. Yeah, it's kind of embarrassing. I mean I definitely wasn't THAT hungry. I was anxious.
I've tended to binge when I'm feeling overwhelmed since high school. I used to feel super disgusted with myself about it. It's not that I feel good about it now, but I've stopped wasting time guilting myself.
These days I just start again. As soon as I can. This hour, this minute. As soon as I realize "I wish I hadn't done that." Not tomorrow. Not next week. Right NOW.
I spent all of yesterday stressing. Then I gorged myself. And then I decided to turn things around IMMEDIATELY. A walk with the doggos, yoga, a shower. An earlier bedtime. And today was a new day. A better day.
I'm still me. Yesterday didn't ruin me (though my cardio workout today almost did 😅). I still have the same strong body I've been building over the past few weeks. And I've got this - because no matter how many times I get off track, I'm getting right back on track - because I love myself enough to keep going.
My best advice: fall in love with taking care of yourself. That way, you’ll always want to get back to it 💕 #loveyoself
this right here are the type of reminders that keep me going. .
am I going to be perfect all the time nope. but am I going to keep showing up, giving all I got for that day and keep trying my damn best? heck yes 🙌🏼
Anxious? Stressed? Overwhelmed? Feeling any inkling of any negative emotion? 🙋🏼♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
It’s probably easy to think I’m always happy since a lot of the time I am and that’s what you see a lot of me posting, but the only reason I’m able to show up like that is because I’ve implemented strategies that help me keep my anxiety at bay and manage my stress. They’re tried and true, and I know they work because when I skip one of them, anxiety and stress creep back in almost immediately 😅
So here’s what you can do to stay on the sunshine life ☀️ instead of letting anxiety and overwhelm bring ya down:
1. Wake up early to start your day on YOUR terms instead of having to react to a million different things right away. Take some time to make a cup of coffee or tea and read a good book in the AM instead of immediately picking up your phone to check emails or texts. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. SWEAT (ideally during the beginning of your day). This one is key. Moving your body helps release any tension (not just physical, but emotional) and releases endorphins so you can start the day with feel good vibes in your brain and body instead of anxious thoughts and stagnation! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Journal to bring yourself into the present! Write 3 things you are grateful for and really FEEL how grateful you are for those things. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Eat good food. When you’re eating good food steadily throughout the day you’re keeping your energy levels constant instead of having dips and peaks which make you feel all over the place. Eat good feel good!
These simple things make SUCH a huge difference in how I feel throughout the day — maybe they’ll do the same for you! If you give any of these a try, let me know how it goes for you 💕
“I hate mornings”
That so used to be me. I would stay in bed until the last possible minute and hit snooze 10 times and have to rush out the door for work or school or whatever activity I was going to. I kid you not this was SO ME!
Now, I crave mornings - I crave my quiet times with the Lord, I crave personal development, I crave my workouts (and my pre-workout drink (yummy!!) I’m not exactly sure when the switch was made. I know I as NOT having a daily quiet time prior to working out in the mornings!! I swear if you figure out one area, the others get better too!
It was January, 2015 and I NEEDED a change. So my plan was to workout, drink a shake, and eat better. I loved the shake. I TRIED to get up in the morning, I TRIED to meal prep — but you know what - I STUNK at both of them! Why?? Because you always stink at things you are NEW at! Always! It doesn’t mean you should Quit!! Believe me there are plenty of days I wanted too!! I just kept trying, kept pushing play - even if I watched more of the workout that I actually did!! Even if I wasn’t following the meal plan very well!! After those first 6 weeks I still lost 9 pounds & 9 inches!! Because I was STILL doing so much better than I had been!! It was enough to KEEP GOING.
Somewhere along the way it started to get easier, somewhere along the way I thought- I can get up a bit earlier and have some quiet time too! Somewhere along the way I thought “hey I should read my PD too”. “Hey I could spend a little time on my business too”. I’m still always late, I still always rush out of the house - but NOW it’s because I Love sitting in my chair and reading - reading my bible, reading my devo, reading PD — I crave that now much more than sleep (although I still try for 7 hours!) And this— this is what my reason is — leaving a legacy of fitness !
If this speaks to you AT ALL — I’d love to chat. My “Success starts here” group is focusing on having a successful start for 15 days starting Monday and I’d love for YOU to join!
Just one moment can change your day. I was having a great day, birthday potluck at work, no major issues to deal with, we were all having a good time.
Then an unexpected conversation. One I just didn’t see coming and I still can’t believe happened. It left me at a loss and so upset my hands were shaking. It ruined what was a good day. All I wanted to do was go home. I didn’t want to smile and pretend that didn’t happen but I still had a couple hours before I could leave.
As soon as I got home I grabbed my weights and pressed play. The whole drive home I couldn’t do anything but think about my workout. I normally workout in the morning but I slept in this morning and I’m so grateful for it. I got extra sleep and I was able workout my frustrations this evening. I feel better being able to sweat some. The problem will still be there tomorrow but I don’t need it to ruin the rest of my night.
Checks FitBit to see if it is time for bed yet... I'm so exhausted mentally and physically and so stressed!
I hate travelling! I'm terrified of flying. I hate packing. I have no clothes to wear, literally, nothing fits and I have so much to do still before we leave. Vacations are supposed to be relaxing but for me they are anything but! Relaxing is being home in my nice clean house and sticking with my daily routine. Ironically, I talk about going out of your comfort zone almost every day physically and yet I hate venturing out of mine geographically!
So I did what I always do when I'm stressed or upset, I worked out! Pilates Fix was just what I needed to stretch and get a little sweat going and I feel so much more relaxed now and ready to tackle my to do list!
Monday, April 22nd, 9Round Ft Smith will start our "Hello, Yellow🌞" Pulse Heart Rate challenge💗
The winner of the challenge will have the highest percentage of their workout spent in the YELLOW ZONE (aka-the Fat Burning Zone), as determined by PULSE points.
To be eligible to win, you must have at least 3 workouts (check in via key tag) every week throughout the challenge & check in on social media & tag @9round_ft_smith_zero_st with your HR stats.
Challenge ends at 6:59 pm, Friday, May 17 🥊Don't have a Pulse Heart Rate Monitor?
See one of our awesome trainers to get the hook-up.
I’m going to be real with you.
My mental health hasn’t been the best throughout the years.
I’ve struggled with low self-esteem, and low self-worth my whole life.
Even to this day, it creeps up on me. The feelings of doubt, the feelings of nothing being “worth it”, the feelings of me not being enough.
Now for the real part.
I’m not going to sit here and tell you that I was a sad lonely alcoholic that was desperate for a change, until one bright and shiny day came along where I walked into a gym and BOOM everything’s better now!
That’s not how it happened.
Like I said, I STILL struggle with this. And by all accounts, any measurement you can put to it, my life is as good as it’s ever been.
I also can’t sit here and tell you that this will work for you, or this is the cure you need. Everyone is different. Everyone has their own struggle, and everyone has their own past.
With that being said, exercise is proven to help with depression. I call it sweat therapy. Go take it out on the weights, or crush a PR (personal record), or run faster for a longer period of time. Whatever does it for you! You’ll still have those dark days. I know I do.
The point I’m trying to make here, is that you can get out of your own head while exercising. It’s an integral part of my sanity at this point in my life. And at the very least, I have more better days now than I used to.
I hope this reaches the people that need to see it. If you’re feeling that certain way today, go for a walk, or go to a gym, or play a sport. See if it doesn’t help, even if it’s only while you’re doing that thing. And if you need someone to talk to, I’m here. Message me and we can talk.
I'll be completely honest, I woke up with the most negative mood and mindset this morning. I didn't sleep well, my body felt physically and mentally drained, my dog shredded a rug and there was a huge mess waiting for me downstairs, I wasn't happy about going to work today, and so on. Everything that I looked at I seemed to get mad at.... Finally, sitting in the parking lot of the gym, I forced my mind to pause and just breathe. And then I told myself "Shut up and suck it up, just kill your workout and you'll feel better afterwards." And the voice inside my head was absolutely right. Sweat therapy works, my friends. My mood transformed and I was able to see things more positively. I have a bed to sleep in, I have a body capable of moving, I have a big puppy and a loving husband to come home to, I get to take care of people who need help while I'm at work. It's okay to be in a bad mood, just try not to let it steal your entire day 😊
#negativeenergy#badmood#rainydays☔️ #mindset#shift#fitness#workoutdone#noexcuses#sweattherapy#feelinggood#positivevibes#workflow💰 #nurse#happythursday
🔈SUMMER SALE • til' 30 April💦
🚩 10 Classes or Flow/Mat Pilates/Cardio Dance 3,999 B. Valid 3 months from first class💪🏾
🚩 90-min Body Scrub + Body Massage 999 B. 🍃〰️
For info and booking,
Find what you love and run fast after it. Not cliche. Truth. If you love it and it fires your ass up it’ll work out - I 100% believe it. Yes it’s hard work also not boring. Don’t worry what whoever says or thinks. It’s not for them. You’ll attract your people. It’s universal law; attract who we are NOT what we want. So do yo thing! Sweat therapy to beats is my thing. All of it. It moves me to move others and it turns hands over and over as we move and teach and learn and grow and love and share and live from it. (b)OOM.
“Strong enough to bare these children then get back to business - @beyonce ”. Stay in your lane and GO up 🥊. @theworkschs#getintheroomchs#sweattherapy#heartwork#soulfulfitness#onthehook#isthisthingon#takesavillage#attractit
Got my sweat on this morning and I’m feeling great! Almost made the decision to go back to bed but sleeping won’t get me any closer to my goals so I showed up 💪🏼 Show up for yourself everyday and the results will be incredible!
Throwback Thursday Special! Get this great special today and tomorrow ONLY! The $99 startup fee for any membership includes the Official 9Round Gloves, Hand Wraps, and unlimited access to the gym! Come on in today or call us at 980.406.3838
As a reminder, In observation of Good Friday, we will be open 8:00am-1:00pm (ONLY), April 19th. We will be CLOSED on Saturday, April 20th. Regular Schedule on April 22nd. #9roundmtislandlake#sweattherapy#9roundmotivation#9roundnation#9roundfitness