Daily Hayley

These “small” knee over toe step downs?
The “easy” knee over toe calf raises?

These don’t have that same “challenge” feeling as other exercises.
Are they any less important?

I’d argue they’re even more.

Because these are the types of exercises that when used strategically, they increase your capacity in your:

✅Lifts
✅Strength
✅Hikes
✅Adventures
✅Injury Prevention
✅Life in general

Strength Through Mobility is the key to continued progress inside of the gym and in your life outside too.

After 2 total ACL tears and reconstructions on this leg? I’ve never been stronger, more mobile or stable and balanced. 🤘🏼

Curious what it could do for you, specifically? Let’s chat.

After having a baby, I didn’t try to force my old strength back overnight.

With as many complications as I had, I really needed to focus on the long game.

I rebuilt the foundation of mobility.
I restored the pieces that needed attention like my pelvic floor and deep core.
I progressed in the right sequence with as much time as each part needed (even when it was wasay longer than I preferred).
And then and only then, I started asking my body for more.

Because the goal was never just to “get back...”

It was to build a body that could keep doing more, keep growing as my life grows.

These pull-ups are the result of doing the right work, in the right order, long enough to let it work.

And that’s the part I want you to remember.

You don’t need to rush your progress.

You just need to know what to build next and the right steps to do it.

That’s what we talked about in my last workshop - how to stop throwing random workouts at your goals and start building strength that actually transfers to the life you want to live with Strength Through Mobility.

Starting with where you ACTUALLY are, not where you wish you were.

That’s the only way forward.

This is proof. 🤘🏼

The only one in the gym? The absolute best. 🤘🏼

That’s all for a Sunday.

❤️ if you love rare moments like this too

Balance. ⚖️
Stability. 🏔️
Foundation. 🧱

Without these things (literally and figuratively), the effort you’re putting in won’t do much for you in the long run.

All three are needed for long term progress.

Does it take time to build them?
Yep. 💁🏼‍♀️

Is it worth it for the capacity it creates?
1,000%.
1,000,000% actually.

👉🏼If your workouts don’t include balance and stability to build a solid foundation, you’re creating a ceiling.
👉🏼If you don’t have balance in the food you eat throughout the week, you’re creating holes that are easy to fall through.
👉🏼If you don’t have a solid foundation of eating skills, you’ll be creating handcuffs to tracking forever.
👉🏼If you don’t have stability around fitness and nutrition, you’re throwing away the key to success.

Wow, I just came up with those as I’m typing this.

Paints a picture, doesn’t it?

If your strategy doesn’t involve those three things, fill that gap. 🚜👷🏼‍♀️

If you want some help doing so, you know where to find me. It’s the first thing any client focuses on before doing ANYTHING else.

It’s THAT important.

Anyone else? 🤷🏼‍♀️

There’s nothing like the disappointment of realizing you forgot your headphones when you walk into the gym.

No music. Just random gym noises.

What do I even do during rests?…
Look down?
Look around (and try not to be a creeper)?
Stare at the wall?
Think about all of my life’s decisions?

It always seems so much “louder” without my gym tunes.

But I still got a good lift in, even with the weirdness of no headphones. So there’s that.

Sometimes, you just gotta go with the flow and get it done 💁🏼‍♀️

Learn from my mistakes. Check BEFORE you leave if you have your headphones :)

Indy supports my building goals. 👌🏼

She so graciously offers all her leftovers for me to finish each meal.

No waste. ✅
Fuels my build. ✅
She can stop eating when she’s satisfied. ✅
I get to try random combos of food ✅

If you’re trying to build, having a(n almost) toddler around is super helpful 🙃

If you’re trying to cut, we have strategies around this situation too.

Thanks for your help, little one. Your trash is my treasure 💪🏼 Appreciate your support.

When I lift…I don’t look pretty.
I wear crappy cut offs I made from old shirts, my hair is always ratchet and on my last reps…I look a little unhinged.

But I’m not here to worry about what others are looking at.

I’m here for me. This is my time I get to work on myself outside of mothering duties and running my business helping others get stronger and live a bigger life.

So yeah, sometimes I have a cap on and my teeth aren’t brushed.

I don’t really give a s**t. I showed up. I’m getting stronger. That’s what matters to me.

My time is limited, so when I’m at the gym, my energy goes towards each rep. I don’t have headspace for anything else, nor do I want it.

All or something > all or nothing 🙌🏼

Something is always better than waiting for the “perfect” situation.
3 short workouts beats pushing off one long workout waiting until you have a bigger chunk of time…every time.

Get a short one in, experiment with other ways to make more time available.

A few small examples:
Wake up 10 minutes earlier.
Wait to brush your teeth until after you get home 🫣 (have some gum though lol).
Lay out your clothes the night before or pack your bag before you go to work.
Have a snack ready if hunger stops you.

There are always ways to fit in SOMETHING.
Something is always better than nothing.
Because the small things WILL stack up.

Consistency is key for long term results 🗝️

That is all. 🤘🏼

After a big event? This is how I decompress 🏔️

My training lets me be able to pack up and go on any level of hike whenever I’m able to, without pain, fear or doubt.

👉🏼and that’s WITH my daughter on my chest, back or shoulders (depending on which carrier I’m feelin)

If you can’t say the same and want to, DM me “LIMITLESS” for the replay of the workshop I hosted on Tuesday night and I’ll show you what’s possible with Strength Through Mobility 🤘🏼

LAST CHANCE! It’s tonight!!!
We’re crackin through the surface and divin deep!! (Yes, this is a protein creme brûlée 😋)

Last chance to register for my free live online workshop for women who hike and lift:
3 Secrets to Build a Body That’s Strong, Lean and Limitless 🏔️🏋🏼‍♀️

For confidence on the mountain AND in the mirror 🤘🏼

✨Comment STRONG and I’ll send ya the link✨

Yes, a replay will be sent to all who register :)

Hope to see y’all there.