12 Steps to Self Care

Hey You,
You are a wonderful, beautiful, strong & capable, human being !!
We are works in progress just take a little time for you each day.

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Even if it's just 5 minutes. Do one thing a day that you enjoy that gets you closer to where you want to be.
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Start small. Your dreams will take you very far!! 🌟You're a shining star!! 🌟

The Self Care Steps

1. If it feels wrong, don't do it.

2. Say exactly what you mean.

3. Don't be a people pleaser.

4. Trust your instincts.

5. Never speak bad about yourself.

6. Never give up on your dreams.

7. Don't be afraid to say no.

8. Don't be afraid to say yes.

9. Be kind to yourself.

10. Let go of what you can't control.

11. Stay away from drama and negativity

12. Love.


Don't be afraid to let your sparkle be seen!!




Runstreak Day 95

Runstreak Day 95:

Distance: 1 mile

Time: 13:27

Workout:

25s Forearm Plank,

25s Extended Arm Plank,

25s Forearm with 10 Side Steps

15s Side, Middle, and Back Stretches

10 Modified Push Ups

Ok, so it was a blitz to the gym at the very last minute tonight (one of those, close early nights) but I got in and managed to do a real quick run. I limit my faster running for races since I'm currently on a streak. I really enjoy the strengthening aspect of it which has gradually made me faster so tonight's mile was not something I'd do everyday but I guess when and if I need to its nice to know I can.
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After the #run, I did my #planks, some #stretches and a few push ups. Then went to the movies.
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Thanks for all of the plankers out there, you ladies and gents are so a wonderful job!! Keep up the great work!!!


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#curvyrunnergirl #bodypositive #getfit #plussizerunner #determination #strength

curvyrunnergirl

#curvyrunner #modifiedplanks #healthychoices #cleaneating #beginnerworkout #beginnerplankchallenge #powerthoughts #planks #fitspiration #plankchallenge

Key Tips to Planking for Beginners

Planks are amazing core exercises and great for balancing as well. They are effective body weight exercises that not only strengthening your core but improve posture and can even help relieve lower back pain.

It’s all about the core, and glute engagements with this exercise! Points to remember when planking are to squeeze your glutes, quads, push up strong through the upper back to keep back flat, and tuck that belly button in to turn on the core muscles.

Keep your head straight down, don’t sink down to the floor, and keep your shoulders right above your elbows. Keep your core tight, hips square to the ground.

Some common mistakes are looking up (which puts pressure on your neck and spine), having a bent lower back (by not engaging your abs which puts the weight on your back instead) and having your elbows in front of your shoulders.

It may get a bit harder as your progress through the challenge but remember if it’s easy then you’re only maintaining. The goal isn’t to ‘survive’ the plank, but to maximize tension during the exercise. Basically, make it difficult for yourself: You should be shaking, not in excessive pain.

Always believe in yourself. Push yourself, do your best, practice, practice, practice and know that one day you’ll do the unimaginable.

Join the Beginner Plank Challenge today!

Runstreak Day 90

What can I say... Its been 90 days of #running and I like this freaking streaking adventure! I really do.

🌟 I was only going to do my minimum of a #mile today but I made it to the gym too late so I only did so some push ups and a few plank variations.

🌟I did make it to the #silvercomettrail near my house and it was a great idea. The fresh air and all of natural gave me a little extra pizzazz.

🌟So much so I ran a #5K (3.2 miles). I've been running on the treadmill alot lately and although its convenient its not as enjoyable.

🌟A bonus I unexpectedly ran faster today than the 5K I did on March 1. I only realized this as I was compiling my March pics for my slideshow. What a journey this has been. Woo Hoo!!!

#curvyrunnergirl #curvyrunner #biggirlworkout #bodypositivity

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🌸JOIN THE BEGINNERS PLANK CHALLENGE🌸

IT STARTS APRIL 1ST, DON'T FOOL YOURSELF INTO THINKING THAT YOU CANT DO PLANKS. ..
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#plusisequal#bodypositivity#selfconfidence#empowerment#courage#confident#plussize#effyourbeautystandards#fullfigured#5k#10k#halfmarathon#runnerscommunity#plussizerunner#biggirlworkout

Beginner's Plank Challenge

April's Beginner Plank Challenge

Let’s plank together all April long!

Planking is one of the best exercises for gaining core strength. It is a multi-body strengthener. It helps strengthen your quads and other stabilizing muscles in your shoulders and upper body.

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The one of the best parts about planks, you can do them anywhere without any equipment. Also, it can be scaled to any fitness level. I have developed a 30-Day Beginner Plank Challenge for Curvy, thick and big girls like myself who have found other plank challenges too difficult. The party starts on April 1st!

Download the printable chart and Join us!

Visit the Facebook or Instagram page on a daily basis and check-in after you’ve completed your workout. I will post a check-in post each morning.

Include the challenge hashtag: #beginnerplankchallenge and #curvyrunnergirlchallenge with your workout selfies. Follow and support other ladies as we commit to planking all month long.

26 Likes, 7 Comments - Alesha - Curvy Running+ (@curvyrunnergirl) on Instagram: "April's Challenge will be #planks!! Yes, #planksarehard but with practice and #consistency we can..."

Here’s a quick tutorial on maximizing the benefits of planks:

  • Place your forearms/arms with fingers spread and grip the mat. Aligned below the shoulders and arms parallel to the body about shoulder-with apart. Clasp your hands together, if flat palms bother your wrists.

  • Think proper alignment. Keep a straight line along your whole body; as long as you’re not making a tent-pee or u-shape with your back or body, you should be fine.

  • Tighten and engage your abs, core and glutes muscles. Modify by dropping your knees. Don’t forget to breathe!

Tips that make planks easier:

1. Do them daily

2. Don’t look at the clock/watch

3. Play upbeat tempo music during your plank

4. Just have fun!

Join the challenge today and gain the core strength you've been missing in your routines. Don't miss a thing by signing up for the Curvy Runner Girl newsletter!! Drop a comment below and let me know your thoughts about the challenge.

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Best 7 Tips for Setting Goals

We all have things in life we want to achieve, some big, some small, and there’s even those far out dreams that are so huge we can’t even envision them yet. I truly believe that we are capable of achieving any goal we set about to accomplish. It will be hard and it will take some work but as long as we have a real true exact idea of what we want include the roadmap to it, it will make dreams into realities. Write the vision and make it plain, then get to work honey.

1.Plan your Success – Define what you really want.

It’s not enough to say, “I want to be healthier.” Make a quantifiable and measurable goal. You can’t control losing 10 lbs., however you can control how much you eat and what you eat as well as how much you exercise and how long you will exercise for.

2.Get Specific! – Find an emotional reason why.

You can focus on positive things or awful things, either way, discover what will make it an absolute must to achieve your goal. It should be a massive reason, like I want to be able to live a long and prosperous life with my family or for my children to have a positive role model on healthy habits, or I want to go skydiving (name the place) and meet the weight limit requirements (list the weight limit), or I want to fit into the roller coast at the amusement park (name the ride and place) and go on the rides with my family, or I want to fit into my mother’s or grandmother’s wedding dress, or even I want to avoid dying earlier or having a heart attack or stroke or some other diease.

3.Break your goal in to steps – fill in the details.

With an action plan of small steps and then even smaller steps. Take your top goal then divide it into 3 to 5 small steps that can be done over a month or a week, then divide those steps into even smaller steps that can be done during the week or in a day. Anything can be done in 5 minutes, so if that means you need to break things down into 5 minute chucks of time, then do it.

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4.Schedule your steps - Put them on your calendar.

The steps that you created for the day, week, or month should be integrated into your calendar as a priority. Be mindful and kind to yourself on tough days especially if you’re going through some heavy emotional baggage. If you didn’t get the results you were hoping for you should be able to look at your calendar and see why. You should be tracking your progress as well as your stumbling blocks. If you were on vacation it could’ve been harder to stick with you plan. Plan your workouts and food into your life not work it around it.

5.Accountability - Tell someone you trust.

People who normally give you positive feedback during your life is the place to start. People who wish only the best for you and who support you in your endeavors. Let them know the situation and how you need them to keep you accountable. Whether with weekly check-ins, photos, or cracking a whip, or have them signup with you.

6.Track your Success - Review your progress regularly.

Weekly is best, then monthly, and quarterly/yearly. Create a routine that will keep you consistent. Pick a day of the week and a time to check in with yourself. Bonus- download the Weekly Planning worksheet.

7.Share your Success – At every level.

Better yet, join the Curvy Runner Girls group on Facebook and declare your goal, and share your progress throughout the journey.

Top 11 Tips for Successful Resolutions that will Last All Year Long

Top 11 Tips for Successful Resolutions that will Last All Year Long

It can be a chore at times to change bad habits into good ones however just making the change will not be enough to sustain those changes for the long haul. Here are my top 11 tips for successful resolutions that will last all year long, in order to keep the good habits.