Keyed In Coaching

For God has not given us a spirit of fear and timidity, but of power, love, and self-discipline.
2 Timothy 1:7 NLT

Don't be afraid to fail. Be bold and courageous in your pursuit of a purposeful life.

;)

For God has not given us a spirit of fear and timidity, but of power, love, and self-discipline. 2 Timothy 1:7 NLT Don't be afraid to fail. Be bold and courageous in your pursuit of a purposeful life. #failure #purpose #learn #grow #laugh #ilovehandstands ;)

I love carries. Here's why! They have multiple purposes And there are many variations. They also help with:

➡️ Shoulder stability⁠
➡️ Postural endurance⁠
➡️ Grip strength⁠
➡️ Breathing under load⁠
➡️ Metabolic effect⁠

What's your favorite type of carry and why?!

I love carries. Here's why! They have multiple purposes And there are many variations. They also help with: ➡️ Shoulder stability⁠ ➡️ Postural endurance⁠ ➡️ Grip strength⁠ ➡️ Breathing under load⁠ ➡️ Metabolic effect⁠ What's your favorite type of carry and why?! #fitness #opex #keyedin #carries #back #shoulders #grip #strength #stability

Snacks! Some do well with larger meals. Some do well with a planned snack or two. These days, I snack! ;)



Breastfeeding is an amazing gift my body has been capable of performing. Along with this privilege comes responsibility to nourish my body for the purpose of nourishing his. Through my body, he's given what he needs to thrive. How beautiful is that?!

So far some of my favorite go to snacks to get in the calories but more importantly the nutrients have been these:

* Fruit - antioxidants / option for variety
* Egg salad - healthy fats + protein
* Nuts - more heathy fats
* Carrots/veggies & hummus - vitamins
* Smoothie (1/day) - leafy greens, seeds ( fiber) , fruit, protein powder, avocado or nut butter for healthy fats, and yogurt
* Homemade Granola - fiber, whole grains, dried fruit, nuts, and seeds

Over the last few weeks I've been loving a refreshing smoothie to help me get some good vitamins and fiber in!

I "never make the same things twice" 😬but here's what this one consisted of.

I like to have something that thickens it a bit like yogurt, sweet potato, or banana and then play with the rest.

Ingredients:
2 handfuls spinach
1/4 cup strawberries
1/2 cup mix berries
1/2 avocado
1t flax seeds
1 t chia seeds
1 scoop vanilla protein powder
1/4 cucumber
1/4 cooked sweet potato
~1 cup unsweetened almond milk

2 servings - packed with vitamins, fiber, heathy fats, and whole foods !

Over the last few weeks I've been loving a refreshing smoothie to help me get some good vitamins and fiber in! I "never make the same things twice" 😬but here's what this one consisted of. I like to have something that thickens it a bit like yogurt, sweet potato, or banana and then play with the rest. Ingredients: 2 handfuls spinach 1/4 cup strawberries 1/2 cup mix berries 1/2 avocado 1t flax seeds 1 t chia seeds 1 scoop vanilla protein powder 1/4 cucumber 1/4 cooked sweet potato ~1 cup unsweetened almond milk 2 servings - packed with vitamins, fiber, heathy fats, and whole foods !

✨ For many, the way that success has been defined in the fitness and health world is by bodyweight, inches, bf%, competition with others, etc.

✨Don't get me wrong, *IF* the goal is to gain or lose weight (or competing in some fashion), using that as a tool to track IS important, but it is just ONE piece of the puzzle.

✨If you are on a journey towards accomplishing your goals, make sure you have asked yourself the "why" behind them and then as you continue on, pay attention to other lifestyle markers that can also show you if progress is occurring.

✨ So, if weight loss or gain is your *main* goal, I challenge you to ask yourself why. What will that outcome change about you? About your circumstances? And are you neglecting other areas that can benefit your overall well being AND potentially your compositional goals?


https://www.instagram.com/p/CcA0FL3LeGL/?igshid=MDJmNzVkMjY=

✨ For many, the way that success has been defined in the fitness and health world is by bodyweight, inches, bf%, competition with others, etc. ✨Don't get me wrong, *IF* the goal is to gain or lose weight (or competing in some fashion), using that as a tool to track IS important, but it is just ONE piece of the puzzle. ✨If you are on a journey towards accomplishing your goals, make sure you have asked yourself the "why" behind them and then as you continue on, pay attention to other lifestyle markers that can also show you if progress is occurring. ✨ So, if weight loss or gain is your *main* goal, I challenge you to ask yourself why. What will that outcome change about you? About your circumstances? And are you neglecting other areas that can benefit your overall well being AND potentially your compositional goals? #progressoverperfection #habitsoverdiscipline #longevity #acquity #becomeyourbestself

for some of you with !!

Anyone else look outside and wonder who put that yellow blanket on your car and porch? The Pollen is intense this year!

Some struggle with these allergies more than others. With beautiful sunny days but little rain as of late, I hope some of these reminded and simple tips can help!

🌺 Wash your clothes more frequently, especially if you've spent time outside - leave the laundry basket covered or away from where you pass frequently
🌺 After playing outside with the kiddos, gardening, or just taking a walk, come in and wash your face and hands
🌺 Add Turmeric and Ginger to your go-to spices for their antiinflammatory and immune system benefits (we like to add Tumeric to our rice, and ginger to our veggies).
🌺 Get in those healthy Omega 3 Days like fish, nuts, and seeds.
🌺 Temporarily avoid those triggers more
https://www.instagram.com/p/CNXHZvRhjKJ/?utm_medium=share_sheet
https://www.instagram.com/p/Cbue2tbrctK/?utm_medium=share_sheet

#thestruggleisreal for some of you with #seasonalallergies !! Anyone else look outside and wonder who put that yellow blanket on your car and porch? The Pollen is intense this year! Some struggle with these allergies more than others. With beautiful sunny days but little rain as of late, I hope some of these reminded and simple tips can help! 🌺 Wash your clothes more frequently, especially if you've spent time outside - leave the laundry basket covered or away from where you pass frequently 🌺 After playing outside with the kiddos, gardening, or just taking a walk, come in and wash your face and hands 🌺 Add Turmeric and Ginger to your go-to spices for their antiinflammatory and immune system benefits (we like to add Tumeric to our rice, and ginger to our veggies). 🌺 Get in those healthy Omega 3 Days like fish, nuts, and seeds. 🌺 Temporarily avoid those triggers more

https://www.instagram.com/p/CbpNrVSupQt/?utm_medium=copy_link

@opexfitness . . . The best way to build a balanced training program is to think in terms of movement patterns, and not just exercises.⁠ ⁠ 1️⃣Squat⁠ Exercises: Back Squat, Front Squat, Goblet Squat, Cyclist Squat, Overhead Squat⁠ Why: Stronger legs for long bike rides and standing up off your chair⁠ ⁠ 2️⃣Lunge⁠ Exercises: Front Rack Lunge, Russian Step Up, Pistol, Reverse Lunge, Rear Foot Elevated Split Squat⁠ Why: Stable knees and the ability to lunge for the ball during a game⁠ ⁠ 3️⃣Bend⁠ Exercises: Deadlift, Kettlebell Swing, Glute Bridge, RDL, Cable Pull Through, Good Morning⁠ Why: A powerful posterior chain for picking things up and a nice looking bum!⁠ ⁠ 4️⃣Push⁠ Exercises: Push-Up, Shoulder Press, Bench Press, Incline Dumbbell Bench Press, Tricep Extension⁠ Why: The strength to put that box on the top shelf or throw a ball⁠ ⁠ 5️⃣Pull⁠ Exercises: Pull-Up, Dumbbell Row, Lat Pulldown, Bicep Curl, Pendlay Row, Seated Cable Row⁠ Why: Healthy shoulders, good posture, strong grip and monkey bar skills⁠ ⁠ 6️⃣Core⁠ ⁠Exercises: Plank, Farmers Carry, Pall of Press, Yoke Walk, Hanging Knee Raise, Side Plank ⁠ Why: A healthy, strong back that can carry you through life and keep you braced while lifting⁠ ⁠. . . My clients also follow a pattern-based approach as it is written into their fitness programs while taking into consideration their abilities, goals, schedule, lifestyle, nutrition, etc. It's a holistic approach where fitness is one of the pillars. Having a coach can ensure you aren't neglected one pattern while over training another depending on your profession / lifestyle /goals. What's your favorite pattern to train?! #opex #fitness #balancedtraining #programdesign #bend #squat #push #pull #core #lunge

Change isn't easy.

It takes intentionality, purpose, energy, time, resources along with many other factors.

Taking a moment to recognize Client and TCF member, Matt's efforts and progress. It's a journey and my goal is to help you learn as you go!


https://www.instagram.com/p/Cbce8UZrD7Z/?utm_medium=share_sheet

Change isn't easy. It takes intentionality, purpose, energy, time, resources along with many other factors. Taking a moment to recognize Client and TCF member, Matt's efforts and progress. It's a journey and my goal is to help you learn as you go! #consistency #intentions #individual #progress #whatsyourwhy #strength #health #longevity #composition #inbody #trianglecrossfit #keyedin

https://www.instagram.com/p/CbFORzTOwi1/?utm_medium=copy_link

Sleep-wake cycles are in our DNA. Quality and enough sleep are some of the most beneficial gifts you can give yourself.  Sleep with the moon 🌙 Rise with the sun ☀️ In the infographic you can see the relationship between two hormones, melatonin and cortisol, throughout the day and night. Melatonin should peak in the night time to regulate sleep, while cortisol peaks in the morning to support energy for the day. A consistent sleep schedule that aligns with this rhythm, plus daily exposure to sunshine, will help regulate these important hormones. Honor your natural circadian rhythm and it will do wonders for your emotional and physical wellbeing!

https://instagram.com/stories/keyedincoaching/2778547575413639828?utm_medium=share_sheet

instagram.com

Have you ever done something in your life where you had to commit an extended period of time to see it come true?

With most meaningful goals, there will be TIME, ENERGY, EFFORT, and safeifices required to allow it to develop.

Unfortunately, there is this mentality that is shoved down our throats. Take this supplement, follow this diet, go from 0-7 days of training by following this training plan.

If something doesn't work immediately, one jumps to the next option, then the next, all while getting frustrated and feeling defeated. Many times this results in one ceasing the pursuit of that once meaningful goal.

So... what's more important in reaching your best self and achieving your goals? As mentioned above, it will require: TIME, ENERGY, EFFORT, and sacrifices. One small intentional step each day in the direction you wish to move towards.

Practice that patience, my friends! ;)
https://www.instagram.com/p/CaHeGSuLZ3t/?utm_medium=share_sheet

Have you ever done something in your life where you had to commit an extended period of time to see it come true? With most meaningful goals, there will be TIME, ENERGY, EFFORT, and sacrifices required to allow it to develop. Unfortunately, there is this #quickfix mentality that is shoved down our throats. Take this supplement, follow this diet, go from 0-7 days of training by following this #couchtosixpack training plan. If something doesn't work immediately, one jumps to the next option, then the next, all while getting frustrated and feeling defeated. Many times this results in one ceasing the pursuit of that once meaningful goal. So... what's more important in reaching your best self and achieving your goals? As mentioned above, it will require: TIME, ENERGY, EFFORT, and sacrifices. One small intentional step each day in the direction you wish to move towards. Practice that patience, my friends! ;)

Success doesn't come without failure. You've heard it, but do you believe it?

Knowing and believing this requires you to be compassionate and allow yourself room to fail.

More importantly, the way you talk to yourself in these situations can determine your next steps.

Negative and defeating self talk leads to beliefs such as you are a failure , lack discipline, not qualified, etc. But positive self talk can lead to grace, space, and an opportunity to learn and press on.

So, are YOU going through an obstacle? Feeling discouraged?

✨ Maybe there's something to be learned! Keep giving yourself compassion and grace while looking at this situation with a growth mindset.


https://www.instagram.com/p/CZZT6Akrqf0/?utm_medium=share_sheet

Success doesn't come without failure. You've heard it, but do you believe it? Knowing and believing this requires you to be compassionate and allow yourself room to fail. More importantly, the way you talk to yourself in these situations can determine your next steps. Negative and defeating self talk leads to beliefs such as you are a failure , lack discipline, not qualified, etc. But positive self talk can lead to grace, space, and an opportunity to learn and press on. So, are YOU going through an obstacle? Feeling discouraged? ✨ Maybe there's something to be learned! Keep giving yourself compassion and grace while looking at this situation with a growth mindset. #grow #learn #positivemindset #growthmindset #opportunity #beencouraged #perspective #grace #accountability