What’s better than a great workout… a great workout in the comfort of your own home while watching Friends. Whether you’re on the road, stuck in a hotel room or just too lazy to get over to the gym, this at-home workout will have you sweating y0ur butt off!
3 x 15 air squats
5 x 20 (total) high-knees
5 x 20 double skips
3 x 20 (total) lunge pulses
3 x 10 (total) front kicks
4 x 30 second plank
5 x 10 plank butt-ups
3 x 20 (total) fire hydrants
3 x 15 push-up pulses
4 x 20 (total) donkey kicks
3 x 30 reverse crunches
3 x 20 glute bridges
If you try this workout out, make sure to snap a picture and leave it in the comments:) Happy training!
As athletes, there are a few things that we become accustomed to. 1.) the extreme amounts of food we eat, 2.) the fact that we could literally fall asleep any time, any place, and 3.) our susceptibility to injuries. Whether it’s an elbow injury to a tennis player, or a shoulder injury to a swimmer, injuries can be scary because of the setbacks they can cause. As a swimmer, I have suffered tons of shoulder injuries, as well as a recent ankle injury. I had never been completely out of the pool until my PT told me to take a full week off due to my ankle injury. When I first heard this, I was angry, sad and scared.
I immediately began to think about all the training I would be missing, and how out of shape I would get. The next couple of days brought curiosity and fear. To make sure I didn’t get too out of shape, I was hitting the gym everyday, working on my core and upper body. I stressed out about not being in the water, so I sent an email to my coach from California asking what I should do, knowing that my summer training program with him would be starting in a few weeks. He told me that I should stop worrying about my temporary setback and focus on what I could do. He told me that I should continue working on my upper body strength but also focus on school and using this situation as a mental learning experience. I learned fairly quickly that if I continued to stress about my injury, then I would never get better.
So I began to focus on my school work and my mental strength. To stay in shape, I really began to watch what I ate, and did a little bit of upper body strength work every day. I am now in the healing process and hope to be back in the water in a few days. The biggest lesson I’ve learned from this scary experience is that injuries are only temporary setbacks. You are not going to have to quit your sport because you are out for a week. Learning to overcome these hurdles only makes your stronger both mentally and physically. So whatever you are going through right now, just know that you will get through it; and you will come out stronger than ever!
We live in a world where social media is the starting point for almost everything. This can be a great platform to raise awareness for important causes, or becoming reacquainted with an old friend. But while those are positives, the negatives can be extreme. Social Media opens up a door for anybody to say something (negative or positive) about somebody else. Sometimes this is anonymous, and sometimes it is not; but whether you know the identity of the person saying things about you or not is almost irrelevant. No matter what, hearing someone say or write that you have short legs, are ugly or fat is always going to make you begin to feel insecure about yourself. Everybody has their insecurities and they don’t need bullies out there making it worse for them. My big question is why these people write nasty things about other people, why do you even care what they look like when you don’t even know them? For some reason, people dwell on what other people think of them, even more than what they think about themselves. Isn’t the most important thing for you to be happy and feel healthy? With all of those body trends out there, it is impossible to have a body that everyone will think is perfect, and at the same time, there will always be something about yourself that you will not like. Why is having a gap between your thighs important, and why do your hip bones need to stick out when you’re lying out by the beach in a bikini? These body trends are not only unimportant, but they are unattainable by most people. I have never been the skinniest girl out there, but the important thing is that I am healthy and happy. I may not have a super toned 6-pack, but I can hold a plank for hours. I may not have a thigh gap, but I can do hundreds of squats and lunges. My hipbones may not stick out when I’m lying down, but I feel good in a bikini. It has never bothered me that I can’t be super skinny and have a thigh gap because that’s just not who I am and who I am supposed to be. So many people out there obsess over every little thing about their body that they forget what the most important things are. At the end of the day, you are not going to live longer because you have a thigh gap, you’re not going to find true love just because your hip bones stick out and you’re not going to be happier just because you have all of the body trends out there.
To all the body shamers out there, it isn’t necessary to hate on other people’s bodies, especially if you don’t know them. Accept them for who they are and their inner beauty. To those of you who are always trying to change things about your body, remember this; the most important thing about you is who you are on the inside. Your friends and family will love you for who you are, thigh gap or no thigh gap. Instead of always trying to lose your body, build on it. Maybe today you can only run 1 lap of the track, but make it your goal to make it to 2, then 3 and 4. As long as you are happy and feel good about yourself, then there shouldn’t be any reason for you to listen to the haters out there. Love yourself for who you are, and the world will do the same!