I am such an emotional person and today is one of those days where I am overly emotional and happy to say I am celebrating 7 years at BAYADA Home Health Care.
It has been a journey and I have grown from a girl to a woman in the 7 years I have been here. This company has impacted me more than I could ever describe.
Compassion, excellence and reliability describes the BAYADA Way and when people ask what the BAYADA Way is, I always answer with “it is who you are as a person: reliable, compassionate and excellent in everything you do.” BAYADA has brought out the best in me and it is a company I am so proud to be a part of. .
I have moved from our information services department to our project management office and I cannot wait to see what the future holds in the world of health and wellness. The welcoming of innovative ideas is respected highly here and for that I continue grow in my career.
Onward and upward, I am truly grateful for all BAYADA has given me.
1 1118 minutes ago
There’s a reason they say you need to have heart when you run: there’s a hill during my loop that can make or break you. It takes your heart out, chews it up, and the only way you get it back is if you make it to the top of hill and keep going.
1. If I make it halfway, I make myself go back to the bottom and run to the top and keep going. This teaches my body to push no matter what wall I hit.
2. When I’m getting close to my last mile, I always push until I can’t breathe. I see how fast I can and I don’t look at my watch until I hear the beep from my watch.
3. This teaches me to push through the finish line no matter what I have left in the tank.
It’s my heart that keeps me going, my body always tells me to quit miles before. Never give up!
Variando Padrões de Movimento com o @rogetavares (Puxada Horizontal + Empurrar Vertical com Kettlebell) enquanto o @kike.bjj faz uma estabilização abdominal. Os dois estão indo para o Mundial de Jiu Jitsu em Las Vegas que começa semana que vem.
Da minha parte (e principalmente da deles) tudo foi feito com a maior segurança e eficiência possível, e isso quer dizer: ZERO LESÃO e PICO de PERFORMANCE no auge!
Se vão ganhar, não sei, mas que vai estar mais difícil pros adversários, ahhh vai!
Que Deus os acompanhe seus cavalo!!!!
The removable CORE concept allows you to change your insoles while keeping the same CORE. If you have separate insoles for different shoes or purchase a replacement pair, all you have to do is move your CORE from pair to pair and your data stays the same!
When running downhill in Canicross it is best to tilt towards the pull of the dog and follow the gradient of the hill .
Keep the momentum consistent by a quick cadence of your feet .
Avoid leaning back and locking your knees .
Practice downhill technique without your dog attached , try a surface where you find suitable grip avoid loose stones .
Let us know how you get on 😎
I’m running my 1st @yesfitchallenges race! — check out their site! It’s really cool and a greeeeat way to stay motivated when you’re in between races or just looking for something new to do with your running.
How it works: You choose a distance/race, register, run whenever you want, add your runs to your dashboard until you reach the goal, and then get your 🏅 medal shipped to you!! (I’m running the “Zeus on Mount Olympus” race right now - 18.9 miles) - Tamara
Today kicked my ass at every turn in every way. But I will say that I’m damn proud of this run.
Last night, in a state of paranoia, I made my husband record my stride and I’m pleasantly surprised that it’s acceptable 😂 This all running on very, very little sleep. Last pic is of me and the smallest one at 545am after her being up screaming half the night. So fun. So fking fun.
After such an amazing time at @thegoodfest on Saturday, I haven’t stopped thinking about all the topics that were discussed. To let go of fear. To stop being afraid of failing. To do what makes you happy. It really got me thinking about everything. Why am I afraid of failing? Why am I not putting myself out there?
If you have been following me for a while, you know running has been a big part of my life since high school. And you may have noticed, there’re been little running posted. After majorly catching the running bug in 2016 and running wayyy too much, I had some injuries that held me back from running in 2017. Come 2018, I was feel better and was able to complete the Broad Street Run in May. Ever since that day, I’ve been thinking about what is next? Which race can I do? •
The @philly_marathon has been on my mind since crossing that finish line. Even though this summer hasn’t made it the best training weather, I still had the itch. I still wanted to get out there. So after months of thinking about it, today I did a thing. I signed up for the Philly marathon with about 13ish weeks until race day and running has been very rare. But I know I will get my endurance back and stay injury free. I will let go of those fears of injuries coming back. I will let go the fear of failing. I will DO this!
Today marks day one of #training and I got 4 miles along my favorite route along Penns Landing. I’m looking forward to what this training cycle will bring and to get to race those 26.2 miles come November. •
If you’ve confirmed with your physio and surgeon that you need surgery. PREHAB TIME!
The stronger you go into your surgery, the stronger you’ll come out and the better your rehab will be.
Prehab can improve early postoperative pain, function and strength and can decrease asymmetry.
Steak 🥩 & potatoes 🥔:
1. Chopped potatoes with carrots 🥕, onions and mushrooms sautéed in olive oil.
2. Steak cooked for 3 minutes on each side (marinated in balsamic and garlic powder). 3. @bolthousefarms ranch drizzled on top & of course @traderjoes everything but the bagel seasoning!
Heart rate training zones ❤️🏃🏽♂️:
✨Very Light zone (recovery): 50-60%
This zone encourages the flow of blood, which is key to maintaining a healthy heart and improving recovery after difficult workouts.
✨Light (Fat burning zone): 60-70%
In this zone, where you can get plenty of oxygen into your blood, your body learns to better utilise that oxygen, pump blood efficiently and utilise fat for energy. For that reason, this is a great zone to aim to burn fat while re-energising your muscles with glycogen.
✨Moderate (Aerobic zone): 70 – 80%
In this zone your body’s ability to carry oxygen to muscles and remove carbon dioxide is being enhanced. As a result, this is a great way to increase overall muscle strength. A nice long run at a decent pace should put you in this zone.
✨Hard (Anaerobic zone): 80 – 90%
By training in this zone, which you’ll really feel, you can improve your lactate efficiency to help remove it at higher quantities in the future. Activities that will put you in this zone include sprinting and high-power cycling.
✨Maximum (VO2 Max): 90 – 100%
This zone is specifically for increasing speed. Your muscles are in oxygen debt, and is for the very fit – even then such training should only be maintained for short bursts, such as for intense sprints.