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Khadijah

@lamplightkettlebell

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Nursing and fitness to the glory of God!💒 Titus 2:11-15 Follow my crafty adventures @kdkaboom55 🌸🌺🌼🌹🌻🌷

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“Trust in the LORD forever, for in YAH, the LORD, is everlasting strength.” Isaiah 26:4 by @lamplightkettlebell

STRANGE TIMES.
These days my routine seems to be in perpetual upheaval. Managing my emotions around all the changes wrought by covid has felt like a full-time job. It helps to think about the things I can still be thankful for, like the benefits of exercise.

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Physical activity guidelines released by our government determined that there is no upper limit to the benefits of increasing amounts of physical activity. That being said, I have no shortage of excuses to keep me away from the gym these days.

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The first step to restoring order in my routine has been to set new goals. Right now that equals getting lots of sleep and working out 4-5 days each week, no matter what that looks like. Nothing fancy, but having a few things to focus on improving does wonders for my consistency and mental fortitude.

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Is it time to renew your focus and revisit your goals?😁❤️💪🏽 #cfba #cfbayarea #blackgirlscrossfit #girlswholift by @lamplightkettlebell

Greater love has no one than this, than to lay down one’s life for his friends. John 15:13 NKJV 💪🏽❤️🤗👍🏽 #blackgirlscrossfit #crossfitgirls #girlswholift by @lamplightkettlebell

Cast your cares on God, He is more than able to abundantly meet your need - be it for provision, peace, mercy, forgiveness...I am thankful today that His love for ME knows NO END 😁🤗❤️🥰☺️ by @lamplightkettlebell

PROGRESS. Yesterday, @bodiesbyjessica asked how long it took to get up to the weight I was snatching. I replied that I didn’t know. On reflection, a more accurate answer would have been: I’m still working on it. •
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I recently got some pointers from @tammanylynn on establishing hip connection in the snatch pull. Because after five years of working this movement, that crucial piece has yet to fall in place. Every time I work on a different part of the lift, I drop the weight. Keep it low until it sticks. Then go back up when it feels good again. •
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Coming into Olympic lifting later in life, trying to assimilate the nuances of these complex movement patterns, I’ve learned to approach this thing one piece at a time. It can be tough trying to discern which weakness to focus on first. Through it all, the challenge remains to maintain patience and persistence; to remember that progress is a process. •
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So my snatch is still not perfect. Moments like this remind me that’s ok, as long as I stay committed to moving forward. 😁❤️💪🏽
🎥 @tammanylynn
#cfba #cfbayarea #blackgirlscrossfit #snatchitlikeitshot by @lamplightkettlebell

BAD DAYS. Last week I had a bad day at the gym. It was actually a few bad days, thanks to some swelling and nerve irritation in my knee.
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There can be many different reactions to having a bad training day. At times I’ve gotten frustrated and ended my workout early. Other times I got angry, slamming weights around and cursing under my breath. Some days all I could do was lie on the floor and cry.
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I believe that how you choose to deal with bad days is important. When I walk into the gym, I’m going to spend time doing something I love with like-minded friends. I don’t want to ruin the emotion-boosting potential of that time with anger or frustration.
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Over the years I’ve learned that when I have a bad day, I need to take time to try to determine the root cause. Am I experiencing injury, or discomfort? Do I need more sleep, more recovery, better nutrition? And ultimately, what information can I gather from this? .
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Once the cause is tentatively identified, I try to cycle through the lowest-level interventions and escalate based on the feedback I receive from my body in terms of performance and strength.
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Tempering my reaction allows me to appreciate the actual severity of the issue, while rage and impatience only cloud my ability to see a bad day for what it really is: an opportunity to tweak and improve.
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Me and Miss Betty, partnered up for a killer New Year’s Day WOD of 1 mile bike followed by 60 C&J for time. You can’t have a bad day when you’ve got a great partner! 😉❤️💪🏽#cfbayarea #crossfitgirls #girlswholift #blackgirlscrossfit by @lamplightkettlebell

We are born with spirit sleeping in flesh.
The pursuit of righteousness will always be in contention to the pursuits of the flesh. And this battle never gets easier. The flesh will always fight for domination. So the spirit must fight for righteousness, and this will always be a war. Especially if one attempts to fight in their own power. But Even calling on the Holy Spirit to help needs to be intentional and unrelenting. God’s timing is his own. Praying once may give you peace in a short season of waiting, but continued prayer and firm expectation grows both hope and faith.
And there are benefits to living a righteous life; but our wretched flesh would render them quickly forgotten. Over time we must push harder, go further, and be more intentional, not less. It is difficult even to maintain a pace over time, let alone to gradually increase it. But again that is where the Holy Spirit comes in. by @lamplightkettlebell

HARD WORK. Recognize that over time, your body adapts to whatever activity you consistently perform. I am not referring to the professional athletes who compete in rigorous sports and collect myriad traumatic injuries throughout their careers.
I am talking to the old me. The me who was content to do minimal work, was unwilling to sweat, and who never pushed myself. The me who never varied her cardio and never went hard enough to get short of breath.
I’m talking to the girl who never touched free weights. The girl who didn’t set goals. Who had an image of what she wanted her body to look, but wasn’t overly concerned about what it could do.
Some people enjoy good health, energy, and vitality with minimal effort and physical activity. All I’m saying is, I’m not one of them. In our current food environment, I am constantly challenged to be diligent in both my nutritional choices and in the pursuit of rigorous physical activity.
I can’t eat all of the cookies all of the time; I can have a few, sometimes. Without hard work in the gym on a variety of movements and skills, I can’t build strong muscles to do what I’m called to with my life.
I remember @blakegriffin23 recalling how one of his coaches used to tell him, “Fall in love with the process of becoming great.” Even if you’re not going to the NBA, learn to embrace the work that’s required to become who you want to be. ❤️💪🏽🏋🏽‍♀️ #cfba #stronggirls #blackgirlscrossfit #girlswholift #cfopen2020 by @lamplightkettlebell

Here’s to #swolemates 🖤 You know, those amazing people who magically show up in the gym whenever you show up, have an endless amount of grace for your funky attitudes, can always elicit a smile or an extra rep when you are beyond over it, who love you even when you’re not perfect, and who show up every day like “What’s good homie? You ready to get deez gainz?” 🤣You know, the people who make gym feel like home 😘👍🏽💪🏽 #cfbayarea #crossfitgirls #girlswholift #blackgirlscrossfit by @lamplightkettlebell

Trust in the God who has a good plan for your future. 🥰💚💙 #dontgiveup #Godseesyou #Godlovesyou #loveneverfails by @lamplightkettlebell

DIRECTION. If you’re like me, you’ve stepped into a globogym at some point in your life and have experienced the absolute terror of not knowing where to begin 😳
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The machines look dangerous, the little pictures that pass for instructions are impossible to decipher, and you have no clue how much weight you should try to move
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I thrive in a class environment with solid instruction on movement and an emphasis on good body mechanics. Coach @tristonc_115 makes this look really easy. Trust me it is not, but it is a testament to how hard he works behind the scenes preparing our programming 😊❤️👊🏽💪🏽 #cfbayarea #blackgirlsCrossfit #loveourcoaches by @lamplightkettlebell

SPEED. As a masters athlete, I think often on my fitness motivations. Especially when I’m working out next to much younger and faster athletes; naturally I will sometimes look around and think, “Why am I here?” I desire longevity and optimal mobility; function is high on my goals list. What has never been a priority for me is speed.
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In my chosen fitness modality this can be a challenging contradiction. But I embrace CrossFit because its adaptability has managed to produce measurable results even in someone who is not particularly obsessed with speed. More than anything else, consistency has been key in reaching my fitness goals.
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Choose a workout you love, set some goals, and stay focused. There is no perfect workout method; whatever system moves YOU closer to your goals in measurable ways and challenges you to improve is the right method for YOU. 👊🏽😘💪🏽❤️ #blackgirlscrossfit #cfbayarea #blackgirlslift by @lamplightkettlebell