Protect your “I AM”. What does that mean? Well, I’m about to keep it real with y’all. I am stupid. I am not smart. I am not thin enough. I am not curvy enough. I am not tall enough. I am not petite enough. I am broke. I am not worthy. I am of no value...these used to be thoughts, turned truths, turned into beliefs and reality for me. The majority of the time I felt these feelings and therefore my reality exhibited so. I’ve done a lot of work in the area of how I speak to myself and how I allow others to speak to me. If you are having any of this thought dialogue with yourself you’re only going to have these beliefs show up in real life to confirm for you what’s already in your head. Now, the majority of my “I AM”(s) are: I am enough. I am strong. I am beautiful. I am brave. I am abundant. I am intelligent. I am a doer. I am a badass. So the scale has tipped in this favor now. I go back to the thoughts of lack and worry from time to time-I’m human, but I’ve shifted. I feel it. I know it. I started protecting the “I AM” floating in between my ears and the ones coming from my lips and the lips of others. Your “I AM” is everything. Protect it like a junkyard dog, y’all. Your life depends on it. No, for real. It does. And show teeth.
Check out our latest post: 10 Awesome Disneyland Hacks that Every LA Girl Needs to Know About! Click the link in our bio or head to thelagirl.com to get the scoop! #disneyland#thelagirl
101 26666 days ago
Practice makes perfect! Well...sometimes. #😳 #bloopers
22 1992:34 PM Jan 13, 2018
For Timelapse Tuesday here is one from the fireworks in Marina Del Rey on New Years 🎇 watch till the end 👌🏼
39 2853:46 AM Jan 10, 2018
Post 228: Thoracic Mobility
It’s no secret by now that I like this exercise. A lot. It’s useful for people who want to reduce neural tension or improve general thoracic, cervical, and shoulder mobility.
While I’ve shown this exercise in the past using a dumbbell to work the pecs eccentrically, using a resistance band is also an easy and effective progression once you’ve gained full range of motion.
Nothing fancy here, but let me know what you think!
Post 232: Glute Med Gains
Prescribing an exercise for gluteus medius strengthening is not always a simple task as it depends on a lot of factors. What’s the individual’s level of pain, access to resources, range of motion, strength, time availability, experience, fear, self efficacy, etc?
While I utilize a variety of open and close chain exercises like sidelying hip abductions or side planks, I also always try to implement exercises that closely mimic the person’s demands. For the gluteus medius, that’s usually in a weightbearing position with respect to some form of walking or running.
Research has demonstrated the effectiveness of the split squat with a weight in the opposite hand for challenging the gluteus medius. If unopposed, the weight would pull your trunk laterally and your leg would be in a relatively ADducted position. To maintain an upright position, your hip ABductors, like the gluteus medius, have to activate quite a bit.
You can take this exercise one step further by bringing the knee up as the single leg stance would increase the demand on the gluteus medius even more.
Stastny et al. (2015). Does the Dumbbell-Carrying Position Change the Muscle Activity in Split Squats and Walking Lunges? J Strength Cond Res.
Post 229: Rotator Cuff Volume - Made Easy!
People always ask me what the best rotator cuff exercise is, but it’s honestly no secret. It’s the one you do and do with full focus! Most people work their rotator cuff haphazardly, as an after thought, or simply not at all because of time. And for good reason! They can be boring and your compound lifts and movements should usually take priority. However, the video is an easy way to keep the flow of your workout without the monotony or loss of time.
If you’re already supersetting chest with another exercise or you’re really trying to squeeze as much as you can out of your primary lift, then fine, don’t try this. But if you’re sitting around on your phone scrolling through Instagram or maybe resting during an accessory exercise, then absolutely give it a shot.
It’s not a new exercise, but it’s a different way of thinking how to implement it efficiently. Perform high repetitions 15-20 or isometric holds for 30-60 seconds. Your dumbbell press might even feel better or stronger after doing this as it can help with proper positioning.
What do you guys and gals think?
25 4772:53 AM Jan 11, 2018
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