#fitspo

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Goedemorgen! Vanochtend om 7uur in de trein gestapt richting Amsterdam 🚂 Afgelopen twee dagen heb ik in Nijmegen gewerkt, want er waren werkzaamheden aan het spoor👩🏼‍💻 In welke plaats werk of studeer jij eigenlijk? Is het in de buurt of moet je ook lang reizen?.

Goedemorgen! Vanochtend om 7uur in de trein gestapt richting Amsterdam 🚂 Afgelopen twee dagen heb ik in Nijmegen gewerkt, want er waren werkzaamheden aan het spoor👩🏼‍💻 In welke plaats werk of studeer jij eigenlijk? Is het in de buurt of moet je ook lang reizen? ...

been killin all my workouts + eating for growth and I couldn’t be more happy with my progress so far. fruits, veggies, grains for the win >>>>> I consume minimal animal protein/dairy which keeps my mind and body the happiest 🌱💚 a lean bulk is officially in the works ladiesss :P.

been killin all my workouts + eating for growth and I couldn’t be more happy with my progress so far. fruits, veggies, grains for the win >>>>> I consume minimal animal protein/dairy which keeps my mind and body the happiest 🌱💚 a lean bulk is officially in the works ladiesss :P ...

In three words I can sum up everything I've learned about life: it goes on.⠀
⠀
Outfit @aloyoga #aloyoga #yogi #lagunabeach.

In three words I can sum up everything I've learned about life: it goes on.⠀ ⠀ Outfit @aloyoga #aloyoga #yogi #lagunabeach ...

CHANGE YOUR FITNESS TO REACH YOUR GOALS🔥: PART II
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WHAT I DO IN MY OFF SEASON🔥
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I’ve had people ask, “How do I improve my speed now that my last marathon is done.” It’s a misconception that in order to get in marathon shape to hit goals - that you have to be CONSTANTLY marathon training (the logic: get better at marathons by doing marathon specific training all the time). So even if you don’t have a marathon on deck, training may look like long tempos, long runs, & high mileage. Maybe that works for some people, but that didn’t work for me. It tired me out, burned me out, never freshened my body up in order to pursue new fitness- I was basically regressing- or at best- maintaining my current fitness.
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Our bodies need a BREAK! You do not have to be constantly marathon training to be working towards getting faster to reach your marathon time goal. The rest is SOOO powerful for your body to come back faster.
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👉🏽I look at marathons as a 2 part component - SPEED (needed to hit your goals) + ENDURANCE (to get to the finish line). If you’re ONLY working on the endurance component- sure, you’re strong as a burro out there- but where is the speed?! Especially for us newer baby runners, we get so enticed by the endurance component (high mileage, running ALL the marathons, etc)- that we miss the importance of the speed component. For us, it feels like we need to keep working on the endurance to reach our goals-but then miss the way to really expedite the progress — the SPEED!
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The way I approach training now is *every season is for speed* -& then when I have a marathon- I switch to marathon specific workouts in the 10 wks leading up to it- so I’m building the STRENGTH/endurance to hold the speed/fitness I’ve gained.
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⚡️You cannot hold speed you do not already have. Period.
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👉🏽The point of the off-season is to build speed that you can then transition into marathon training, where you work on the longer intervals & strength building workouts so you can hold that speed longer. Pretty simple, right?!
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👉🏽So off season? Low mileage, shorter long runs, & speed workouts! Good physical & mental break from the GRIND of marathon training that freshens & speeds ya up!.

CHANGE YOUR FITNESS TO REACH YOUR GOALS🔥: PART II . WHAT I DO IN MY OFF SEASON🔥 . I’ve had people ask, “How do I improve my speed now that my last marathon is done.” It’s a misconception that in order to get in marathon shape to hit goals - that you have to be CONSTANTLY marathon training (the logic: get better at marathons by doing marathon specific training all the time). So even if you don’t have a marathon on deck, training may look like long tempos, long runs, & high mileage. Maybe that works for some people, but that didn’t work for me. It tired me out, burned me out, never freshened my body up in order to pursue new fitness- I was basically regressing- or at best- maintaining my current fitness. . Our bodies need a BREAK! You do not have to be constantly marathon training to be working towards getting faster to reach your marathon time goal. The rest is SOOO powerful for your body to come back faster. . 👉🏽I look at marathons as a 2 part component - SPEED (needed to hit your goals) + ENDURANCE (to get to the finish line). If you’re ONLY working on the endurance component- sure, you’re strong as a burro out there- but where is the speed?! Especially for us newer baby runners, we get so enticed by the endurance component (high mileage, running ALL the marathons, etc)- that we miss the importance of the speed component. For us, it feels like we need to keep working on the endurance to reach our goals-but then miss the way to really expedite the progress — the SPEED! . The way I approach training now is *every season is for speed* -& then when I have a marathon- I switch to marathon specific workouts in the 10 wks leading up to it- so I’m building the STRENGTH/endurance to hold the speed/fitness I’ve gained. . ⚡️You cannot hold speed you do not already have. Period. . 👉🏽The point of the off-season is to build speed that you can then transition into marathon training, where you work on the longer intervals & strength building workouts so you can hold that speed longer. Pretty simple, right?! . 👉🏽So off season? Low mileage, shorter long runs, & speed workouts! Good physical & mental break from the GRIND of marathon training that freshens & speeds ya up! ...

Under my umbrella...
☔️ ...heißt heute eher Regen- statt Sonnenschirm.
🤷🏼‍♀️
Da die Erkältung meine Shootingpläne am Wochenende etwas gecrasht hat, habe ich doch nochmal gekramt und noch ein Strandbild gefunden 😃. Happy Thursday!
💃🏼
#throwbackthursday #lifeisbetteratthebeach #pmi #fitspo #workout #fitnessgirl #sunkissed #summer #mallorca #beachbabe #animalprint #tan #blondie #santaponsa #blueeyes #bloggerstyle #donnerstag.

Under my umbrella... ☔️ ...heißt heute eher Regen- statt Sonnenschirm. 🤷🏼‍♀️ Da die Erkältung meine Shootingpläne am Wochenende etwas gecrasht hat, habe ich doch nochmal gekramt und noch ein Strandbild gefunden 😃. Happy Thursday! 💃🏼 #throwbackthursday #lifeisbetteratthebeach #pmi #fitspo #workout #fitnessgirl #sunkissed #summer #mallorca #beachbabe #animalprint #tan #blondie #santaponsa #blueeyes #bloggerstyle #donnerstag ...

Good morning 🌈😁.
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I'm feeling accomplished today as I've caught up on so much of my study. Plus, my legs and glutes are sore from training yesterday 😊 I don't know about you, but I love feeling sore from training 😂.
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I thought I would post the lil workout I did. First of all, I did a 10 min walk on the treadmill to warm up. This increases your range of movement and helps prevent injury 😁. My workout was as follows:
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3 sets of weighted squats 🏋️‍♀️
3 sets of conventional deadlifts🏋️‍♀️
3 sets of 12 kg kettle bell swings 🏋️‍♀️
3 sets of hammy curls 🏋️‍♀️.
3 sets of weighted hip thrusts 🏋️‍♀️.
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I then did about a 10 min all over body stretch as it's important to stretch after training for recovery 🦋🎈.
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How are we all today? 😁.

Good morning 🌈😁. . I'm feeling accomplished today as I've caught up on so much of my study. Plus, my legs and glutes are sore from training yesterday 😊 I don't know about you, but I love feeling sore from training 😂. . I thought I would post the lil workout I did. First of all, I did a 10 min walk on the treadmill to warm up. This increases your range of movement and helps prevent injury 😁. My workout was as follows: . 3 sets of weighted squats 🏋️‍♀️ 3 sets of conventional deadlifts🏋️‍♀️ 3 sets of 12 kg kettle bell swings 🏋️‍♀️ 3 sets of hammy curls 🏋️‍♀️. 3 sets of weighted hip thrusts 🏋️‍♀️. . I then did about a 10 min all over body stretch as it's important to stretch after training for recovery 🦋🎈. . How are we all today? 😁 ...

That feeling when you get new gym clothes 😜😜
KRISTINA10 for 10% off @ryderwear.

That feeling when you get new gym clothes 😜😜 KRISTINA10 for 10% off @ryderwear ...

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A Te Che Sei Una Nonna Speciale...
Buon Compleanno ❤ +68🎂.

A Te Che Sei Una Nonna Speciale... Buon Compleanno ❤ +68🎂 ...

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⊳ Quiero que sepas que está bien si no estás bien todo el tiempo. Está bien que te tome tiempo procesar los cambios de la vida. Está bien  si no tienes idea que hacer ahora, si estás lleno de dudas o si no sabes para dónde salir. Sí, está bien, y como está bien te digo: no te quedes quieto, no te desanimes. Se vienen cosas buenas, personas mejores y tiempos más claros. Pero tambièn, quiero que sepas que aún mièntras esperas, mientas confías, así como te encuentras hoy: así también puedes vivir, prosperar y brillar* ⊲ 💛✨⭐️💫🧡#positivevibes #heart #mood #magic #inspiration #love #positivethinking #peace #photooftheday #fitness #tagblender #beautiful #picoftheday #positivevibes #instagood #fitspo #ootd #goals #followme #loveislove #tbt #quotes #instacool #lovely #positivelife #sport #tflers #travel #fitgirl #me ⇜.

⊳ Quiero que sepas que está bien si no estás bien todo el tiempo. Está bien que te tome tiempo procesar los cambios de la vida. Está bien si no tienes idea que hacer ahora, si estás lleno de dudas o si no sabes para dónde salir. Sí, está bien, y como está bien te digo: no te quedes quieto, no te desanimes. Se vienen cosas buenas, personas mejores y tiempos más claros. Pero tambièn, quiero que sepas que aún mièntras esperas, mientas confías, así como te encuentras hoy: así también puedes vivir, prosperar y brillar* ⊲ 💛✨⭐️💫🧡#positivevibes #heart #mood #magic #inspiration #love #positivethinking #peace #photooftheday #fitness #tagblender #beautiful #picoftheday #positivevibes #instagood #fitspo #ootd #goals #followme #loveislove #tbt #quotes #instacool #lovely #positivelife #sport #tflers #travel #fitgirl #me ⇜ ...