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About
Local Training
Virtual Training
- Start With Your Virtual Personal Trainer
RiseVPT Blog
Contact

April, 2018

Home
2018
April

Health Juicing Nutrition

Should I Start Juicing?

24/04/2018 at 2:37 AM

stephen Pina

Juicing is a great way to be healthy. The process of Juicing helps get essential vitamins and minerals from fruits

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Should I Start Juicing?

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I’ve been working at several new movements, spec

I’ve been working at several new movements, specifically #olympiclifting and #functional (#crossfit) type movements. Some of the movements I am not ready for. I can do them, but that doesn’t mean they’re correct or safe...yet.
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Specifically I’m working on handstand push-ups and toes to bar. Sure I can throw my feet up the wall and muscle through some push-ups or haphazardly get my toes to bar. But I really shouldn’t be, not yet.
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Instead I’m working on these modified handstand push-ups. Really working on forming a triangle with my head and hands, stabilizing through my shoulders and core and keeping my neck aligned safely. My first two reps here are actually incorrect, I didn’t bring my head back between my shoulders which puts too much pressure on the shoulders.
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I’m also trying to build my core strength through hollow holds and supermans so that I can more safely and efficiently do toes to bar!
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It’s slow and sure sometimes I almost trick myself into muscling through HSPU or toes to bar so I feel like I got a killer workout. But then I remind myself it’s a marathon not a sprint. I’m in this for the long haul, not some ego boost.
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The point of this super long post? Start small. Learning foundational movements correctly will propel your training. Add these movements in small sets to your warm ups, that way you can still get a killer workout in!
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#strengthtraining #funtionalfitness #training #shoulders #core #gottastartsomewhere #slowandsteady #risewithcarlye #powerlifting #conditioning #gymnastics #gymmotivation #fitmom #fitstepmom #bossbabe #bossmom

To some this will look awesome. . Others will see

To some this will look awesome.
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Others will see a movement that needs improvement.
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I see both.
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Power cleans are still new to me and I genuinely love learning and working at them.
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What isn’t seen is all the work to get to this one imperfect movement. For about a year I’ve been working on strength training, something I’ve never really done.
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One year of consistent, sometimes completely demoralizing, hard work. All to get to this. A place where I can safely learn more complex movements.
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Find something that YOU love doing, that makes YOU feel strong, that YOU can do safely. And then work your ass off doing it. 💪 🏋️‍♀️ 🏃‍♀️ 🥊
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#powerclean #cleans #olympiclifting #strengthtraining #powerlifting #training #athlete #functionaltraining #functionalfitness #fitness #risewithcarlye #hardworkpaysoffs #hardwork #dowhatyoulove #fitmom #fitstepmom #girlswholift

Death by burpees. . This is what my work outs usua

Death by burpees.
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This is what my work outs usually look like as I recover from an asthma flare. I still show up. I still push. But I push a little differently, for example: taking it 5 burpees at a time.
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Always listen to your body, and of course your doctor. And remember to shift your perspective. Just because you didn’t set a record, or even a personal record doesn’t mean you didn’t put in the work. That is consistency. And consistency is doubts number one enemy!
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#work #burpees #asthma #asthmasucks #asthmaproblems #workoutmotivation #strengthtraining #olympicweightlifting #powerlifting #crossfit #girlswholift #fitmom #fitstepmom

Where you lead, I will follow... . Remember to fee

Where you lead, I will follow...
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Remember to feed your soul today friends!
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#nature #hiking #walking #fitness #mindfulness #mindset #mindbodysoul #fitmom #momlife #mommasgirl #takeawalk #walkinthewoods

Sometimes exercising simply means moving and getti

Sometimes exercising simply means moving and getting your blood flowing.
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It doesn’t matter how many calories you burn or what your muscles look like or your pant size if your soul isn’t nourished.
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Take care of your whole body, because only then will you reach your fitness goals.
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#mindbodysoul #mindbodyspirit #mommasgirl #fitness #fitnessmotivation #fitnessjourney #strengthtraining #strengthandconditioning #hiking #nature

Convinced another brother that working out is fun

Convinced another brother that working out is fun today! 🤣
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But, really, much like the goal of working out during vacation is about consistency and movement and mental health, so is beginning any workout regimen.
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Start small. Keep it simple. And celebrate showing up at all. 💪
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#lifting #fitness #fitnessadvice #fitnessroutine #healthylifestyle #healthyliving #workout #fitmom #crossfit #strengthtraining #powerlifting #olympiclifting #coach #goals

Love working out with my big bro @crosby_way . Va

Love working out with my big bro @crosby_way
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Vacation weeks can be so hard... if you let them. But, it’s about the mental game. Do not deprive yourself of indulging. Celebrate the 🍷 and the 🍪 with family. ❤️
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But also know when to stop. And set small goals to make sure you still move. 1 mile run and some legs and stretching was all we did. Then we went back to family.
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Vacation and rest is necessary but so is consistency. On vacation the goal shouldn’t be working your as$ off in the gym every day, but simply showing up and moving for a little bit.
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Change the way you think, change your life. What small goals can you set for yourself in this time between Christmas and New Years?! 💪
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#fitnessadvice #fitnesslife #lifting #momswholift #girlswholift #oly #olympiclifting #strengthtraining #crossfit #powerlifting

Merry Christmas 2020! 🎄 . May your day have bee

Merry Christmas 2020! 🎄
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May your day have been filled with blessings and joy.
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Still celebrating and moving and enjoying the heck outta our vacation over here.
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See ya in 2021 - and be ready because AMAZING things are coming! 💪 👏
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#christmas #christmas2020 #fitness #bossmom #fitmom #stepmom #blendedfamily #blessed #lifting #momswholift

What’s that you ask? That’s just the 4 year ol

What’s that you ask? That’s just the 4 year old wrapping the rack in bubble wrap...
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#wednesday #kidsinthegym #momlife #stepmomlife #fitmom #bossmom #sendhelp #woosah #gymllife

Things I dislike: zercher squats. Things I like: n

Things I dislike: zercher squats.
Things I like: not doing zercher squats.
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True story. Hate them. But, here’s what I know- variation in lifts is necessary for progress and injury prevention. In order to gain strength your body needs to be thrown a curve ball so it can adapt.
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This is something I talk about often- progress is made when we have to adapt. The reason I talk about this so often is because it is one of the simplest foundations in training to implement.
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In fact the act of simply beginning a routine, is the first adaptation in your training. Small steps to start will prove big gains over time. 💪
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#training #lifting #liftingtips #workout #workoutmotivation #fitmom #fitstepmom #strengthtraining #functionalfitness #powerlifting #crossfit #functionaltraining #bossmom #bossbabe

Failure is such an important part of strength trai

Failure is such an important part of strength training. (Of course under controlled circumstances as to avoid injury whenever possible.)
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Behind the neck presses are a fairly new movement to me. So my self-efficacy was a little low to start my second set, you can see it all over my face. And at rep 5 of 7 the doubt crept in.
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I’m used to training through fatigue, pushing. But when you let the demons in, it’s over before it starts.
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My next set I was able to get 10 reps with fair ease. The reason was because my failure reminded me that I failed because of my own doubt, not because of any mechanical or strength insufficiency.
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So if doubt worked in telling me I couldn’t, then confidence must work in telling me I could.
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Listen to your body, yes. Follow a systematic process as you increase weight and try more challenging movements, yes. But always ALWAYS remember that if you think you can’t, you won’t. So don’t. Instead believe you can.
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#strengthtraining #powerlifting #crossfit #training #fitness #girlswholift #mindset #athleticmindset #fitmom #fitstepmom #selfconfidence #lifting #liftingmotivation

#toughdayshowupanyway
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There are days that I don’t have any idea how I’ll begin, never mind muscle through.
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The thing that I am repeatedly reminded of is that there is value in showing up when you really don’t think you can. Those are the days you find out what you’re made of.
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Tough day? Show the fuck up anyway.
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#lift #rise #girlswholift #powerlifting #strengthtraining #crossfit #risewithcarlye #bossbabe #fitmom #fitstepmom #photography #gymlife

I think my gym dog is mad at me... . #reindeer #gy

I think my gym dog is mad at me...
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#reindeer #gymdog #americanbulldogsofinstagram #americanbulldog #gymlife

18 months post ACL surgery and my first time ever

18 months post ACL surgery and my first time ever doing single leg box jumps.
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Why are box jumps and single leg movements important for knee health?
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They help reinforce proper lower body mechanics by strengthening all parts of your legs and enhancing proprioception (body position awareness), something that’s particularly important after surgery.
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Work single leg movements often. And if box jumps make you a little nervous, start small!
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#aclrecovery #aclrehab #lowerbodyworkout #legday #boxjumps #singleleg #fitmom #fitstepmom #strenghttraining #strenghtandconditioning

At the end of a workout I’m pretty much running

At the end of a workout I’m pretty much running out of the gym to have my peanut butter chocolate recovery shake (man I really love it) And then to get to the rest of my day.
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BUT I make myself slow down for 5 minutes to stretch. Here are three reasons why you absolutely need to stretch.
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1. It helps break up lactic acid and increase circulation short term- which reduces soreness later.
2. It helps reduce muscles tightness long term- which reduces your risk of joint pains, strains, and other injuries.
3. It increases strength overall. Because, of 1 and 2, your recovery time is better and risk of injury is less which equals more time training.
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Long story short. Take the 5 minutes to stretch. It’ll pay big dividends towards your goals. 💪
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#gymadvice #gymtips #stretch #girlswholiftweights #girlswholift #strengthtraining #strengthandconditioning #powerlifting #olympicweightlifting #olympiclifting #crossfit

Fact: giggling is good for burning calories. . #gi

Fact: giggling is good for burning calories.
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#girlswholiftweights #girlswholift #burpees #raisingdaughters #raisingstronggirls #kidswhoworkout #fitmom #bossmom #naked4fall

I used to struggle to be consistent in my workouts

I used to struggle to be consistent in my workouts because I didn’t know how to balance raising my kids and my self care.
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I thought that if I worked out it was selfish, because that was time I should be spending with my kids.
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Eventually I learned that I’m a better mom when I’m consistently working out because it makes me a happier woman. But I also learned how to incorporate my kids into my gym time.
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Most of the time it’s them running around with the dogs while I lift. And then sometimes I catch them copying me or joining in. Whatever it is I’m immensely proud. Proud that I’m teaching them that self care is a priority and I’m proud of their individual strength!
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Whatever your why is. Never underestimate your ability to positively influence someone. 💪
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#fitmom #bossmom #momswholift #raisingstronggirls #olympiclifting #powerlifting #lifting #trapsworkout

Ended leg day with 5 rounds in 15 minutes: 5 devil

Ended leg day with 5 rounds in 15 minutes: 5 devil presses, 10 v-ups and 20 jump squats. This here is my 5th round.💀
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Every workout I go through 3 phases. 1. Pre warm up uncertainty. 2. Post warm up pump. 3 Cardio drunk. 🥴
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It’s important to add a cardio burst of some sort at the end of a lift. Not only does it provide a mental challenge, it also helps recovery. As much as it can suck, getting your heart rate up helps with circulation which moves along some of the lactic acid that causes soreness.
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What are some of your favorite ways to end a workout?
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#girlswholiftweights #girlswholift #devilpress #vups #jumpsquats #legday #olympicweightlifting #crossfit #powerlifting #strengthtraining #gymlife #bossmom #fitmom #fitstepmom

Never miss a Monday. Even if you really really rea

Never miss a Monday. Even if you really really really want to..
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Tough day, show up anyway. 💪
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#girlswholiftweights #girlswholift #fitmom #fitnesstherapy #olympiclifting #powerlifting #crossfit #strengthtraining #strengthandconditioning

#beastmode . #girlswholift #girlswholiftweights #o

#beastmode
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#girlswholift #girlswholiftweights #olympicweightlifting #strengthtraining #powerlifting #raisingstronggirls #empoweredgirls

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