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[Strength Session] Full Body with some HIIT Mix

Sometimes strength sessions can get a little bit boring… you shouldn’t be bored with this one as it has a little bit of everything. We start the session with some core activation as we warm up we then move into some higher intensity work and finish it off with some compound work using dumbbells and kettlebells.

Equipment Needed

Kettlebell and/or Dumbbell
Stability Ball
Step up or riser
Yoga mat is nice to have
If you don’t have the specific equipment you can modify with other items and even just do things with body weight.
I hope you have fun!!

Mindset Shift on Racing and Training in 2020

It is hard to not get down in the dumps when you have worked so hard yet continually see something slip out of your fingers, or at least have it feel like it is. I think it’s safe to say we all miss the feeling of racing; we miss the nervous energy, the excitement, the camaraderie, the joy, the pain, and the feeling of accomplishment that we just did something awesome. See how making a mindset shift made all the difference in the world when it came to racing and training in 2020.

Making Mental Training A Daily Habit

Making mental training a daily habit is one of the strongest and best things you can do for yourself. It will benefit you in all aspects of your life, yes we talk triathlon a lot in this space but if you really focus what you will find is that your mindset training you do for triathlon will benefit you in all aspects of life too. There will always be moments where you need to buck up and dip into some courage and strength but if you have spent your practice focusing on the small daily habits it becomes easier and easier to dip into the extremes when you need to.

[Strength Session] Lower Body Focus

Lower Body Strength session with Coach Kayla!!! Get ready to feel the burn in those glutes and quads!!! Equipment needed:

Kettle bells
dumbbells
sliders (or just some rags on the floor)
Yoga matt

Priming Your Brain for Positivity and Productivity

We have the ability to be limitless. Our brain is primed to be completely limitless; it is primed to find exactly what we tell it to look for. If you tell yourself you suck at something then your brain is going to continually look for things that solidify that you suck at it. If you tell yourself that you love something and are good at it you are going to find things that solidify that you are good at it.

What is the Warrior Mindset Program?

A warrior mindset is more than just the ability to never quit and do what it takes; it is also the ability to have complete faith and belief in yourself that no matter what you CAN do it and you WILL do it!!!

Today is the day

The day that you choose to take control of the demons in your mind that are stopping you from reaching your goals. The day you choose to strengthen your mindset so that you can find passion, faith, and strength in yourself on the journey you are taking.

Daily Intentions to Create Focus and Balance in Your Day to Day Life

Setting an intention for the day gives you focus for the day, something to keep you present within the moment vs. always looking super far in advance. While looking ahead is important you only get to the future by staying present in the moment, setting intention for the day helps create the presence. Be mindful in your intentions and you will find that you are mindful within yourself!! In this article we discuss the importance of intentions and how they can help improve your mindset.

Fix Your External Environment by Changing Your Internal Mindset

Want to change your external environment? First you have to change your internal environment (ie: your mindset). You make the conscious decision to change your mindset it not only makes the current external environment you are in better but sets you on a path to changing it.

In this video I talk about my own mindset shift that changed my life and why I feel the changes were why.

Creating a Road Map from Your Goals

Goal setting is a powerful process that helps guide you along whatever journey it is that you want to go on. However, often what happens is we stop at creating the goal. We come up with the goal, the dream, the “thing”, etc that we want to strive and reach for yet we don’t come up with the path to get to it. I put together a video explaining and providing an example of how to create a goal road map in which you work backwards from your big scary goal all the way down to the little action items that you can use to help guide you on a daily basis towards working towards your goals.

Full Body Mini Band Workout with Coach Kayla

Mini bands are great because they place constant tension on your muscles, this keeps them engaged for both the lengthening and contracting phase of the exercise and on top of all of this they are crazy versatile. To give you a fun little workout I put together a short full body mini band workout that starts with the lower body and moves up to the upper body.