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BECAUSE MONDAYS ARE MEANT TO BE CRUSHED!

Today’s workout:

This is a total-body strength day that combines posterior-chain strength, hip and knee stability, upper-body pushing and pulling, arm work, and shoulder-blade control. The goal is not just to build muscle, but to improve how the hips, knees, core, and shoulders work together.

Band-Resisted RDLs : 5 x 5
The Romanian deadlift trains the hamstrings, glutes, and back of the hips. The band adds resistance as you stand, encouraging you to drive through the hips and fully engage the glutes. This movement helps build a stronger hip hinge, which carries over to lifting, running, jumping, and everyday movements like picking something up from the floor.

I performed all sets as a single exercise. I gave myself around 2-3 mins in between each set. This was the real lift for the strength phase of the hybrid competition I’ll be doing in November.

Weighted Forearm Side Plank with Hip Abduction: 3x 20 sec

This exercise challenges the core and the muscles on the outside of the hip at the same time. Holding the side plank teaches the trunk to resist collapsing or rotating, while lifting the top leg strengthens the glute medius, an important muscle for keeping the pelvis, knee, and hip stable when walking, running, or standing on one leg

This will be the first exercise set of a 3 movement circuit.

2nd exercise of the circuit:

Standing Cable Hip Adduction: 3x8

Hip adduction trains the muscles of the inner thigh. These muscles do much more than bring the leg toward the body. They also help stabilize the pelvis and hip and contribute to controlling the leg during squatting, running, lunging, and changes of direction.

First exercise of last circuit:

Standing Cable Overhead Triceps Extension: 3 x 12
This exercise targets the triceps, especially the long head of the muscle because the arms are positioned overhead. Strong triceps support pressing strength and help stabilize the elbow during movements like push-ups, presses, and other upper-body exercises.

2nd exercise of last circuit:

Dumbbell Preacher Curl, 3 x 8 each
The preacher curl isolates the biceps by limiting how much you can use momentum from the shou

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Because Monday’s are meant to be crushed 💪🏾 let this be your reminder to stick to the plan. We won’t wait for another Monday, another week, another month, or another year. If we want to accomplish a goal, we will commit and stay consistent.

That’s how confidence grows.

Show up even when you don’t have it all figured out. On the other side there is the best version of you awaiting to be unleashed!

Let’s get after it tribe!

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Porque los Lunes son para ser conquistados 💪🏾 deja que este sea tu recordatorio para continuar con tu plan. No esperaremos otro Lunes, otra semana, otro mes, ni otro año. Si queremos lograr un objetivo, nos comprometeremos y nos mantendremos constantes.

Así es como crece la confianza en ti mismo.

Preséntate a tu plan hasta cuando no creas que tengas todo resuelto . En el otro lado está la mejor versión de ti esperando ser desatada!

¡Vamos mi tribu!
#childofgod #hijadecristo #mondaymotivation #fitnessmotivation #inspiracion

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We are NOT most people [Save this for your next sprint prep] we will remain resilient and strong as the new form of self care.

THE PREP:

Jog>Backpedal>Quad Stretch>Knee Hug
Low A-Skip>Backward Snap Skip>High A-Skip
Backward Snap Skip.

Reverse Lunge + Rotation>Elbow to Instep + Rotation>Ankling>Backpedal>High Knees>Inchworm>Reverse T Balance

•Lateral Focus
15 yards each

Shuffle>Glute Skip Forward>Glute Skip Backward>Knee Hug + Crossover>Figure 4 Sit
Low Lateral A-Skip>High Lateral A-Skip>Lateral Ankling>Lateral High Knees>Lateral Lunge
Drop Lunge.

•Multi-Directional Focus
6 reps each
Plank to Down Dog

•Neural Focus

Low Carioca: 15 yards>High Carioca: 15 yards>Washing Machine: 7 seconds
Power A-Skips: 8 each side

SPRINTS
10 rounds
15 to 20 yards each

Give yourself enough recovery between sprints so every rep stays fast and powerful. This is not conditioning. The goal is quality speedWARM-UP

10 rounds
15 to 20 yards each

Give yourself enough recovery between sprints so every rep stays fast and powerful.

Let me know how it goes for you!
#childofgod #hijadecristo #strengthtraining #sprint #fitnessmotivation

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All the qualities that matter in one workout [ save it for later]

It always amazes me that no matter how many years I’ve been training, if you have a goal, you can get better each year.

Currently on a de-load phase before upping things a bit to get really strong for my competition in November. All I want to do is beat my best and have fun throughout it all.

Each year I discover that it will be up to me to keep myself this strong, this silly, and this full of energy. This lifestyle I’ve been preaching for so long is one that I’d love for you to experience.

The workout:

Today we’re training strength, power, explosiveness, and core control.

A1. Box Drop Jumps
3 x 3 reps

B1. DB Jump Squats
3 x 5 reps
B2. Supine Alternating Hip + Knee Flexion/Extension
3 x 8 reps

C1. MB Explosive Push-Ups
3 x 5 reps
C2. Pendlay Rows
3 x 10 reps

D1. MB Split Position Lift-Off + Alternating Reach
2 x 8 reps
D2. Wheel Rollouts
2 x 10 reps
D3. RRL
2 x 8 reps

WANT TO TRAIN ATHLETICALLY WITH ME? Come join my gym-based athletic performance program 👇
TRU.TRAINING/SHOP

#childofgod #hijadecristo #strengthtraining #fitnessmotivation #athletictraining

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I’ve been craving movement like this.😛

It reminded me of when I was part of the @mawarriors and how much I loved training in a way that made me feel quick, powerful, coordinated, and just… athletic.

Somewhere along the way, my training became so focused on lifting that I forgot how FUN it is to move like this.

So what do we think… should we start incorporating more athletic training into the routine? 👀

Because I honestly missed this.
#fyp #athlete #workout #midsize #latina

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Healthy knees at home [ save this one for later and read below] Rodillas saludables hechas en casa [traduce la descripción y salvalo]

If we want healthy knees, we need to strengthen what supports them in the first place. Si queremos unas rodillas saludables debemos de fortalecer todo lo que las soportan.

The workout:

Tibialis Raises 3 × 15–20 reps

•Strengthens the tibialis anterior, which helps control the ankle and foot as you land, walk, run and decelerate. Think of this as strengthening the system below the knee so forces can be managed throughout the lower leg.

Wall Squat + Heel Raises 3 × 12-15

•This combines an isometric quad demand with calf/soleus work. The quads are one of the primary muscular systems we want strong for knee health.

Wall Squat + Alternating Knee Extension 3 × 6–8/side

•Your supporting leg has to maintain an isometric contraction while the opposite leg moves. This builds quad endurance, pelvic control and single-leg stability while teaching you to control the knee independently.

Reverse Nordics 3 × 8–10

Helps build quadriceps strengthening and hip flexor mobility. Stronger knee extensors are particularly important because quadriceps strengthening supports knee function and patellofemoral pain.

Foam-Roller Single-Leg Bridge ISO on Ball of Foot — 3 × 20–30 sec/side
Heel elevated on the foam roller, pressure through the ball of the foot, hips elevated.
Why: Creates an isometric challenge for the posterior chain while requiring the calf, hamstrings and glutes to stabilize the leg. It complements the quad-dominant work by strengthening the back side of your body.

6. Wall-Supported Single-Leg Calf Raise — 3 × 10–15/side

Builds unilateral calf strength and ankle control. Your knee doesn’t function in isolation. The foot, ankle, knee and hip work together every time you walk, run, jump or change direction.

This is an easy routine you can start adding a few times a week. Let me know how you feel and happy knees 🤗 haz esta rutina fácil dos veces por semana y dime que tal te va!

#childofgod #strengthtraining #kneehealth #healthyknees #athomeworkout

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I dreamed of this day [Mommy Daughter Strength Workout] save this one for later.

I promised myself that this summer it would be the start of an incredible journey where I could spend the most amount of time teaching and having fun with Indi. Yesterday she did one of my workouts and the goal was just to have her emulate movement without any pressure whatsoever. The result: she did great and did everything tot the best of her abilities.

The workout:

Circuit 1:

* Bulgarian Split Squat— 3 × 8 reps
* Bicycle Crunch — 3 × 10 reps/side
* Band Lateral Squat Walks — 3 × 8 steps/side

Circuit 2
* Lunge to Stabilization — 3 × 10 reps/side
* Single-Leg Concentric Squat — 3 × 8 reps/side

Circuit 3
* Wall Split Position ISO Hold — 3 × 30 sec/side
* Supine Pelvic Rotations — 3 × 8 reps/side

The end goal is to help her build a strong and stable lower body that will help her run more efficiently and do all the other activities she wants to engage in while keeping up with her mama who now has to get really great at cardio for November’s competition.

Your glutes will love this one too!

———————————————————————————————-

Soñé con este momento [Entrenamiento de madre e Hija]

Arriba te he dejado el entrenamiento.

El objetivo es que ella aprenda patrones de movimiento y con constancia esto se traslade a las actividades deportivas que quiera hacer en el futuro. Para mí es enseñarle que la fuerza y el cuidar de ella misma es primordial para su salud física y mental.

Y claro que si un día le dicen “eres igualita a tu mamá” pues asegurarme que nunca sea un insulto.

#hijadecristo #childofgod #fitnessmotivation #legday #running

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Beginner running warm up Mom and Daughter edition [save it for your next run tribe, details below] | Calentamiento básico edición hija y madre [salvenla y lean abajo.

Very simple: turns out a proper warm up will not only prep you to have such a great session, you two will get the nap together they have been fighting to give you for a few years now 🤫🤗

2 sets of 20 seconds each ⬇️
2 series de 20s cada ejercicio ⬇️
• Pogo jumps
• Alternating high knees
• Hamstring scoops
• Butt kickers
• Knee pulls
• Side lunges
• Rotational reverse lunges

A proper warm-up increases blood flow, wakes up your muscles, improves mobility, and helps your body move better so every workout feels stronger and safer.

Un calentamiento adecuado aumenta el flujo sanguíneo, despierta tus músculos, mejora la movilidad y ayuda a que tu cuerpo se mueva mejor para que cada entrenamiento se sienta más fuerte y seguro.
Ps: this is seriously the easiest warm up and the bare minimum to have a good run. Don’t skip it!

Posdata: este es el calentamiento mas fácil para tener una buena sesión. No lo esquives!

Happy running tribe!
#childofgod #hijadecristo #running #fitnessmotivation #warmup

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THE ASIAN CHICKEN SUMMER WRAP YOU’ll HAVE ON REPEAT 🌱🥒🥕✨ [I promise, save it for later] || EL WRAP QUE MANTENDRÁS REPITIENDO ESTE VERANO !

The combination of juicy marinated chicken, fresh herbs, creamy avocado, and that peanut ginger sauce is chef’s kiss.

Ingredients:

For the chicken:
• 1 lb chicken thighs, fat trimmed and washed
• 1/4 cup low sodium soy sauce or coconut aminos
• 1 tbsp minced garlic (don’t be shy to add more)
• 1 tbsp fresh minced ginger (add more don’t be shy).
• 1 tsp smoked paprika
• 1/2 tsp black pepper
. pinch salt

Cook:
Air fry at 390°F for about 18 minutes, or until golden brown and fully cooked. Flip halfway through cooking and brush with the remaining marinade to finish.

Vegetables:
• Thinly sliced carrots
• Cucumber
• Red bell pepper
• Avocado
• Fresh basil (a must!)

Assembly:
Soften 3 rice paper sheets in warm water until pliable. I like adding a tiny bit of avocado oil to the water to help prevent sticking. Layer your vegetables, sliced chicken, and fresh basil, then wrap it all up.

Peanut Ginger Sauce:
• 2 tbsp peanut butter
• 1 tbsp low sodium soy sauce
. 2 teaspoons rice vinegar (or to taste).
• 1/2 tbsp honey
• 1 minced garlic clove
• 1 tbsp fresh minced ginger
• 2 to 3 tbsp water
• Pinch of salt

Mix until smooth and drizzle generously.

Why I love this meal:

This meal is loaded with fiber, protein, antioxidants, vitamins and minerals that will support your muscles, hormones, gut health, and skin.

Save this recipe for later and let me know if you make it! 🥢

#childofgod #hijadecristo #healthyrecipe #healthyfood #recipe

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Tribe, today I bring you a spicy one! If you train at home you’re going to want to save this one [tag your bestie]

Today I bring you a fun but epic body weight bands only hiit routine focused on the lower body, glutes, and core. Side effects of this workout may include: strong knees, a powerful lower body, glutes that are actually functional not just aesthetically pleasing, a healthy heart, and bones that were told they need to stay strong because we create some skeletal stress!

The workout is broken down into 4 supersets. You will perform all sets of each circuit resting as needed between the sets.

Let’s get the summer started!

#childofGod #hijadecristo #athomeworkout #hiit #legday

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¡Mi Tribu, hoy te traigo una rutina picante! Si entrenas en casa, vas a querer guardar este [etiqueta a tu mejor amiga]

Hoy te traigo una rutina divertida pero épica de bandas de peso corporal solo centrada en la parte inferior del cuerpo, los glúteos y el núcleo abdominal. Los efectos secundarios de este entrenamiento pueden incluir: rodillas fuertes, una parte inferior del cuerpo potente, glúteos que son realmente funcionales, no solo estéticamente agradables, un corazón sano y huesos a los que se les dijo que necesitan mantenerse fuertes porque creamos algo de estrés esquelético.

El entrenamiento se divide en 4 super conjuntos de 2 ejercicios cada uno. Realizará todos los conjuntos de cada circuito descansando según sea necesario entre los conjuntos.

¡Empecemos el verano!

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Sorry to interrupt the usual life activities posting for a little win story💪🏽👏🏽😭Listen til’ the end for a reminder✨

Hold me accountable guys! We gonna continue making it naturally as breathing to always move and build new habits✨

Life with diabetes can be hard but we are warriors💙

This is just my experience, everyone is unique so each person’s conditions are managed differently👏🏽

@mawarriors is the programs I follow💖

#mawarrior #boricua #diabetes #type1diabetic #health

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Back at it and it feels so good. Today was an epic upper body sesh that was indeed a recovery lift post competition. This week will be all recovery before I start picking things up again.

I was really proud of my numbers but what I’m most proud of is coming back home to listen to my daughter say for the very first time “I WANT TO BE LIKE YOU WHEN I GROW UP”.

Thank you all for the beautiful messages yesterday. It’s been incredible getting to know me again these past 8 weeks. To all of my @mawarriors queens, I hope you are in this process with our programming right now.

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De vuelta a casa y se siente genial. Hoy volví al levantamiento upperbody pero con elementos de recuperación post competencia. Esta semana será de recuperación y después ya veremos cómo programamos para otra competencia.

Les cuento que por primera vez Indira me dice “CUANDO CREZCA QUIERO SER COMO TÚ MAMI”.

Eso me dio tanta felicidad que no les explicó cuánta motivación tengo. Gracias a todos por sus mensajes tan bonitos.

Les quiero mi tribu!

#childofgod #hijadecristo #motivation #strengthtraining #fitnessmotivation

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