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Fitness Training

Good Training Practices

24/05/2018 at 2:45 AM

Carlye Pina

To be a good athlete you must have good training practices. Training practices are more than just what you do

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Why You Should Consider Barefoot Running

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Top Tips to Stay Motivated to Exercise during Winter

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Starting Your Journey With Nutrition

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Should I Start Juicing?

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Quick Tips For Moms: Feed Your Kids Healthy And Nutritious Food They’ll Love

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This is my current go to #macro friendly #cleaneat

This is my current go to #macro friendly #cleaneating breakfast. It takes 5 minutes to make the omelette. And I meal prep the hash in bulk ahead of time. Yummm.😋
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-1 cup eggs whites
-1 cup spinach
-Seasoned with pink Himalayan salt, garlic powder, onion powder
-1 tsp olive oil on pan
Sweet potato turkey hash.
-8 oz sweet potatoes peeled, diced and steamed
-1 lb lean ground turkey, browned
-1/2 jalapeño, diced and seeded
-1 glove garlic minced
-taco seasoning to taste (I make my own)
- sauté garlic and jalapeño until soft, add browned turkey and steamed sweet potatoes. add seasoning. stir to combine.
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What are your favorite breakfasts recipes/ideas?! Share below. ⬇️🍳
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#macross #healthyeating #whatsforbreakfast #mealprep #food #recipes #healthyrecipes #fitmom

Chin ups with isometric hold at the bar for 30 sec

Chin ups with isometric hold at the bar for 30 seconds. Make it more challenging: have a 4 year old monkey swinging below.🤣🙊
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#isometric #chinup #chest #lift #momswholift #progressoverperfection #toughdayshowupanyway #raisingstronggirls #empoweredwomenempowerwomen #bossmom

First time using the vest for real. Weighted cossa

First time using the vest for real. Weighted cossack squats? Don’t mind if I do! Even if it’s after front squats and RDL pyramids.🥵
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#legday #squats #weightedvest #sidelunges #crossfit #olympiclifting #powerlifting #girlswholift #frontsquat #rdl #girlswholiftweights #fitmom #workout

Couple things. . 1. Deadlift battle wounds are rea

Couple things.
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1. Deadlift battle wounds are real. My husband tells me, “that will go away when you get better at deadlifts.” He slept on the couch.🤣
2. Don’t mind my “winter” coat. #momswholift gotta prioritize their time. 🤷‍♀️
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#legs #deadlift #liftheavy #girlswholift #girlswholiftweights #momprobs #fitmom #fitstepmom #bossmomlife #bossmom #powerlifting #olympiclifting

Make the face! Get it done! Push through what is h

Make the face! Get it done! Push through what is hard!
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#girlswholiftweights #girlswholift #risewithcarlye #risepersonaltrianing #coachcarlye #deadleftgirl #girlswhodeadlift

Get that work in ladies! . #girlswholiftweights #

Get that work in ladies!
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#girlswholiftweights #girlswholift #risewithcarlye @rise_personal_training #buildyourbody #bikeride

#liftingprobs . #lift #liftingweights #liftingmoti

#liftingprobs
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#lift #liftingweights #liftingmotivation #girlswholift #girlswholiftweights #powerlifting #olympicweightlifting #fitmom #fitstepmom #bossmom

One of our favorite meatless meals! Great for a Fa

One of our favorite meatless meals! Great for a Fall night.

1/2 cup roasted chickpeas
1/2 cup cooked quinoa
3 oz roasted butternut squash
3 oz steamed asparagus
1/8 cup toasted pumpkin seeds
1 tsp everything aioli

Protein = 19g, Carbohydrates = 56g, Fat = 13g

#plantbased #plantbasedfood #fuelyourbody #macros #trackingmacros #countingmacros #girlswholiftweights #girlswholift #fitmom #fitstepmom #raisingstrongkids

Not every gym session is one for the books. . My w

Not every gym session is one for the books.
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My workout was repeatedly interrupted. My body is tired. I hit failure sooner than I wanted. And my hands are jacked.
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Progress is not found on the good days, it’s found on the days you show the fuck up anyways.
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#liftingprobs #girlswholift #chest #bis #tris #abs #fitmom #fitstepmom #olympiclifting #powerlifting #empoweredwomenempowerwomen

Listen. Where ever you find yourself in this momen

Listen. Where ever you find yourself in this moment- you came from some where.
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Maybe before was worse. Maybe before was better. Maybe before you were desperate to be where you are right now. Maybe right now you are desperate to be where you were before.
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There is value in where you came from. Yes. But remember, where you are right now isn’t permanent. The before is proof of that. So, what have you learned?
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I’ve had a lot of befores. I’ve wished for a lot of do overs. But the thing is, who I am is not any single one of those moments, it’s a culmination of them. And the recurring lesson is- strength is in the beholder.
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Fitness has a fantastic way of showing you who are. What have you learned?
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#fitnessmotivation #girlswholift #empoweredwomenempowerwomen #olympicweightlifting #lifting #gymmotivation #gymlife #fitmom #fitstepmom #raisingstrongkids

So. My asthma flared really bad this last week and

So. My asthma flared really bad this last week and a half. And I kept telling myself “just muscle through it, it’ll go away.” But like always, my asthma has a funny way of humbling me. And on Sunday it finally told me to stop. A couple days of steroids and antibiotics and I feel 80% human again.

This is your reminder friends to be thankful for what you have. In my case I’m thankful for a husband who goes to pick up my meds when I finally surrender to the couch, I’m thankful for access to health care and insurance that makes it possible to buy the medications I need and I’m thankful to be otherwise healthy enough to hit it hard in the gym after a couple days rest.

Whatever your struggle is... sit with it for a couple days, don’t put too much pressure on yourself and then get back at it with the knowledge that you can do hard things. Because, you can.

#asthma #asthmasucks #girlswholift #empoweredwomen

Every Saturday when I watch my youngest daughters

Every Saturday when I watch my youngest daughters gymnastics class I am reminded of one simple fact: my job is to cheer her on!
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Every day after class I remind her to thank her coaches and then tell her I’m proud of her.
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I am not her coach. I am her mom. She needs to learn to be coached by someone who is not me. And she needs me to be proud, to be present.
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It’s easy to get caught up in wanting perfection whether 4 or 14- we want what’s best for our kid. But what’s truly best for our kid is for them to have our unconditional love.
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Tell them you’re proud of them. Teach them to respect their coaches and teammates. And cheer them on!
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Coachable kids, become successful adults. Isn’t that the real goal?
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#gymnastics #coachable #raisingstrongkids #mommasgirl #proudmom #momlife #sportsfamily #athletickids #sportslessons

Hello old friend. . No idea why I avoided front sq

Hello old friend.
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No idea why I avoided front squats for so long. I feel exactly like myself here. The set up is like a breath of fresh air.
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#olympiclifting #momswholift #fitmom #fitstepmom #fitness #trainhard #girlswholift #bossmom #liftlikeagirl

Who are your work out partners? Do you prefer to b

Who are your work out partners? Do you prefer to be alone or with little eyes and furry friends?
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#momlife #momswholift #stepmomswholift #fitmom #americanbulldog #bossmom #raisingstronggirls #mommasgirl #lifting #olympiclifting

My life goal is for her to accomplish all of hers.

My life goal is for her to accomplish all of hers. And for her to do so with more strength, confidence and grace than me.
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#stronggirls #raisingstronggirls #girlswholift #gymnastics #mommasgirl #bossmom

Getting focused. Getting warm. Making gains. . Wha

Getting focused. Getting warm. Making gains.
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What’s in your warm up?
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#girlswholift #pushups #bosu #warmup #olympiclifting #gains #goals #momswholift #fitmom #bossmom #risewithcarlye #athletictraining #strongissexy

Took this picture to poke fun at a fellow coach, h

Took this picture to poke fun at a fellow coach, he lives and breathes Liverpool. But honestly, this picture really highlights how much I love coaching.
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This picture doesn’t demonstrate a cool drill, or a big win, or why our club is the best. It demonstrates the ACTUAL reason why every kid should play at least one sport for at least one season in their life. It’s not to get a college scholarship, nor is it to win. It’s to have fun, to be a part of something bigger than yourself, to meet people who are different than you and to learn lessons about life.
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The pitch, the court, the field is a great equalizer. You meet people with different socio-economic status’, beliefs, skin color, religions, etc... and you play the same game.
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There are few things that change you more than losing a game, getting beat, overcoming adversity, or failing. As a coach regardless of where we all come from and who we face week to week, I always hope my girls remember some day that they can do hard things and that failure will be their greatest teacher. And I hope this beautiful game gives them the confidence to live that.
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Maybe your kid will be one of the 1% to go pro. But maybe not. Keep that in perspective and help them remember why they’re playing whatever sport they are. The greatest gift you can give them as a sports parent, is telling them you are proud of them and that you love to watch them play!
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#soccer #clubsoccer #sportsparents #coach #soccercoach #sportslessons #soccerparents #bossmom #raisingstronggirls #raisingstrongkids #youthsports #youthsoccer

Listen weight. I’m coming for you. . Slice of hu

Listen weight. I’m coming for you.
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Slice of humble pie today as today is the day I decided I’d finally begin to really build my legs again.
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I’m still unsure if looking my fear straight in the eyes works. But I’m gonna roll with it for now. Stay tuned.
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#risewithcarlye #girlswholift #mom #stepmom #momboss #olympiclifting

Why do a cleanse? What are the advantages? . The s

Why do a cleanse? What are the advantages?
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The short answer is periodically your body needs to be thrown a curve ball in order to adapt and become stronger (healthier).
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The slightly longer answer is that when you eat a lot of animal proteins and processed foods your digestive systems gets taxed a lot and it holds on to some stuff it shouldn’t. Periodically it needs a reset in order to clean all that stuff out, to in turn make room for the good stuff!
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Some tips for doing a cleanse:
1. Research! Look at how long the cleanse is, what’s required for success and how much it’ll cost.
2. Find something that’ll work for you. If you truly commit any cleanse will be a challenge. But you also want to set yourself up for success.
3. Choose a cleanse where you’re still chewing food.
4. Don’t choose a cleanse that lasts longer than 30 days.-
5. Have someone to hold you accountable.
6. Discuss with your partner/family to ensure you’ll have support.
7. Be confident. You can do hard things!
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Questions? DM me!
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#cleansing #healthyeating #healthyfood #whatsfordinner #yummy #momswholift #fitmom

One of the hardest things for me in the second wee

One of the hardest things for me in the second week of my reset is that my breakfast is 3 cups of fruit, nothing else.
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Now, I love fruit. And it’s super packed with vitamins and antioxidants. Not to mention it does a great job keeping us hydrated. But habits are powerful, and I’m used to having a grain a green and a protein every morning for breakfast.
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SO what’s the benefit of doing a reset when I already eat clean and balanced? The body needs a challenge or a change periodically so that it is forced to adapt, and when it’s forced to adapt it gets stronger.
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This is true for your body, your mind and your soul. Adaptation is hard, but the benefits are vast.
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How can you mix things up?
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#eatingclean #adapt #fitfuel #fitmom #fitstepmom #risewithcarlye #girlswholift #risefood

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