Spiritual Mental Physical Fit
(@crownedwisdom)

2,734 posts

903 followers

1,890 followings

Lover of God and people. Wife. Mom. Runner; Yoga; Cross training. R-HYI-225 Holy Yoga Instructor./ CPT Free people, Freee people!!!!

Photos and Videos posted by crownedwisdom

Fun day with friends. Lots to be thankful for. Grateful for these ladies and their children. πŸ™Œ

A curl doesn't always follow its fellow curl patterns. It doesn't conform to whats happening around them. It's not afraid to be different. Its flexible, it can endure harsh elements and sometimes it is sealed so close it doesn't allow anything in even if it is good for it. You have to learn how to work with what you have. Care for it. Nourish it. Grow it. The curl then opens up and allows for healing and change to happen. We can learn a lot from a curl.

How you feel you are doesn't determine who you are... After an early wakeup, feeling bloated, heavy, tired and kinda grumpy I sure didn't want to get this workout in today. I kept saying I'm such a grump. The thing is I am NOT a grump. It's actually total opposite of who I am and who God says I am. After hearing myself saying it out loud I stopped myself and said how you feel you are doesn't determine who you are. It started with one foot in front of the other and though it felt harder than it should I know I am better for it. I went right into strength training. I have been working post marathon on gaining strength back on my squats, deadlifts and shoulder press. Today I did 4 sets working my way up to 80 lbs on my back squat, 60 on my deadlift, and 40 on my shoulder press. I was a bit frustrated as this is no where near my PB but I will show myself grace and accept where I am at and grow from here. I finished up with another 2 miles on the treadmill. When in doubt work it out, sweat out the toxins, work out those grumpy thoughts and move on. πŸ’ͺ

We will call today's home workout Mimi Roulette. Noemi came into the room and asked if she could be my personal trainer for today's workout. Sure. Don't underestimate a 5 year old who knows her numbers and likes to count to the higher ones πŸ˜‚. I had a great 25 minute workout with my fierce joyful trainer. Now off to church to go celebrate my baby cousins being dedicated today 😍 Have a blessed Sunday

"I want you to love me. I want you to trust me enough to let me love you, and I want you to stay here with me so we can build a life together. That's what I want" -Francine Rivers,Β Redeeming Love ________________ My all time favorite book. I read it once a year. And it's about that time of year. Anyway feeling emo as my husband is gone on a missions trip. So proud of him and his relentless faith. Being the possible when it all seems impossible. I love and miss my guy sooo much. I'll love you with an everlasting love my beloved πŸ’ž

40 min 16 miles of a hard spin class; 1 mile running; 25 min of compound barbell exercises; 1 mile on the treadmill; 1 puff cuff holding it all down; let the curls loose, added a little bit of water and voila. A good haircut, the right products, and the puff cuff made this all possible. Needless to say besides my excitement over my curls, I had a dang good workout today. That spin class was no joke. Today's goal was 60 minutes of cardio and I went heavier on weight for my compound exercises. I have been gradually increasing in weight again for my compound exercises and I am up to 85 lbs for my squats and deadlifts. Little by little getting stronger πŸ’ͺ Happy Saturday.

Flashback to last night celebrating a beautiful women's birthday. Always a great time with my girls. Time spent together in our running sneakers is great but we also enjoy life together out of them and in our heels. I'm so blessed to be able to do life the good and the hard together beyond the exterior and go deeper into the heart and soul matters. Love my girls. πŸ’ƒπŸ‘ŸπŸ‘ πŸ’ž #solesisters #soulsisters

Today it was actually cold enough to rock my @projectpurple sweatshirt ( thank you FL). This morning before dropping my hubby off at the airport I ran into Starbucks which I normally don't do. As I was standing there the women behind me asked if I recently just ran for pancreatic cancer. I told her yes for the Chicago marathon. She said thank you for doing that. Her best friend recently just lost her husband to pancreatic cancer. My heart sank. When my mother was diagnosed with pancreatic cancer it seemed so uncommon at the time. There was such little information. I feel like I am hearing more and more people getting this disease and as discouraging as that may be I am also encouraged as I also know there is a whole army of people out there bringing awareness, raising funds, demanding better for more early detection research, running marathons, crossfitting and people partnering with these individuals and organizations in prayer, support and finances. I feel blessed that in a small way this women felt comfort in knowing that I ran a marathon for a purpose beyond myself and goals. πŸ’œπŸ’œ

Maybe it was the cooler weather? Maybe it was because I lost some weight from my haircut? Or just maybe I am getting stronger and faster? Whatever the reason, this run felt amazzzziinng and effortless today. As I am continuing to work on form. I am also focusing in on controlling my form and being the pilot of how I increase in speed. Todays goal was to negative split the first half of my workout (8:31, 7:31,7:31, 7:15, 6:33, 6:00) I did 3 x 4 min w/ 1 min jog, 1x 2 min w 30 sec jog, 1x 1 min w/30 sec jog and 1x 30 sec. On the way back I really focused on maintaining my form and body sensing. I did 5x 4 min intervals with 1 min walk recovery (8:46,8:46,8:28,8:08, 7:53) The best part about this run was the first workout I maintained a 117av HR and the 2nd run a 107 avg HR πŸ™Œ I finished up with an upper body workout and some banded work for the burner. Yay it's Friday and my kids are on vacay next week πŸ’ƒ

Sooo this much needed cut happened yesterday. I haven't gotten a curly cut in years and my hair was in desperate need to bring these curls back to life. I went to @faithincurls in Lake Mary and I could not have been more happier. I have been doing the curly method since 2013, I have gotten a couple deva cuts and I find myself pretty knowledgeable when it comes to curly hair but I learned so much from her for MY specific hair which I love. So happy to have finally found a curly hair specialist πŸ™

#tbt in honor of World Pancreatic cancer day to the Chicago marathon. I didn't hit my A goal of BQing, B goal of sub 4 or C goal of getting a new PR. But this was by far my favorite race and accomplishment. I got to run for my mom who passed away from pancreatic cancer when I was 17, I pushed myself and went for it and shut up that tiny voice in my head that said I couldn't and I got to run with @projectpurple who just made the whole experience even more remarkable as they are forerunners in raising awareness and #demandingbetter for research of pancreatic cancer. It's cool to set big goals, dream big and train hard for them (you know I do and I am a believer of doing so) but also finding joy, happiness and your why your even doing it in the first place will always keep you grounded and help you find perspective. πŸ’œ

We are rocking all shades of purple today for World Pancreatic cancer day. Representing Project Purple and standing in unity with over 70 groups worldwide for those who have fought and and are fighting this ugly disease. πŸ’œ

No limit she craves. Call me crazy but I like the hurt locker. The feeling of can I take one more step, one more rep, one more set, adrenaline running through your veins, sweat dripping, muscles lumping, sensing every part of your being come alive. Ahhh I love it. 2 miles up, leg day weight lifting, plyo burner, 10 minutes on the stair master and 1 more mile to finish up. I also did some light yoga in the steam room. I threw some deep conditioner up in this hair to knock out 2 birds with one stone and get the benefits of steam in this low porosity hair. Happy Wednesday peeps.

Back to basic training. I use this vocabulary between my talks with God. I understand it. I know it. I live by it. I have experience in it. For me back to basics always goes back to training. Spiritually. Growing in oneness with my relationship with God through prayer. Mentally. Reading the word and believing who God says I am. Physically. Running/lifting/sports it all goes back to good form for me. Even as a young kid I would spend hours in my back yard alone working on my jump shot. It always goes back to basics for me. I love the time in the "liminal space" between training cycles. It's hard but there is soΒ much growth there and if you let Him in there is sooo much God there with You. Today's workout was 2 miles up and 16x hill sprints at 5.5 incline @6:53 speed. I usually go up in either speed or incline throughout the intervals but I kept feeling the need to control my form, hold steady, your not ready. Sure I probably could have knocked out the last half of the workout faster but at what cost? It's when you are tired that you begin to lose good form, to take your eyes off of the prize, to compromise your walk for the sake of finishing. I don't want to iust finish, I want to finish well. I knocked out a 40 minute killer upperbody workout and called it a night. Have a blessed nigjt IG fam.

Rest in peace Stan Lee. You will sure be missed. Praying for his family and @marvelstudios πŸ™

Ok curly friends. So I went back to @sallybeauty and picked up one size smaller of the @thepuffcuff junior. And this one is the perfect fit! Today was the ultimate test as I ran, lifted and did a ton of plyo work and my hair did not move! All I have in my hair to hold these 2 buns was the puff cuffs. Usually I would need 4 hair ties and a ton of bobby clips. I could not be happier with this awesome curly friendly product πŸ™ŒπŸ’ƒ

I was born to run, I was born for this Whatever it takes 'Cause I love the adrenaline in my veins I do whatever it takes 'Cause I love how it feels when I break the chains Whatever it takes Yeah, take me to the top I'm ready for whatever it takes 'Cause I love the adrenaline in my veins I do what it takes ______________________ Happy Monday all! After only 5 hrs of sleep I thought I would be on the struggle bus today but surprisingly not. I had a great workout. I started with a 2 mile warm up and went right into strength training. I haven't really lifted heavy in about a year and I am happy to start hitting the bar again and gaining strength back. I jumped right into another 2 miles steady progression and 10 min 5.2 spin for a little brick workout. Have a blessed week. I cannot wait for my kids to be on Thanksgiving break next week.

40 minutes strength training, 50 burpee snatches,1 mile to finish up my 21 miles for the week and some core work. Yesterday I picked up a @thepuffcuff to try out in my hair for runs and workouts. I should have stuck with my gut in trying the size smaller but the ladies @sallybeauty swore I needed the original size because of my thick hair. It did a great job in keeping my hair together and after working out and showering I was able to style and wear my hair down with no dents from a rubberband so that was a plus. But I definitely need a size down for these curls. Overall I am happy with the idea of having a product I could use to hold my hair together while I workout that will not cause any damage to my curls.