We Cry, but We Donβt Quit! π₯²πͺ
Wow, the past two weeks have been a whirlwind! πͺοΈ I moved into a new apartment after my partner and I decided to break up. (I thought it would take about 2 hours, but it took WAY longer than that! π‘ On the same day, I taught a class in front of hundreds of amazing people in Austin, hosted TWO free workshops with hundreds of women, welcomed a ton of new women to the Pull-up Revolution Program (who we are SO excited to support!), and was a bridesmaid in the wedding of one of my CLOSEST and dearest friends, Megan. (We’ve done Ninja Warrior several times together!) π°π
But I want to be real with you. That was A LOT, haha, and there were a few days last week where I just couldn’t help but cry because I was so damn exhausted in all the ways. π© I also wanted to make sure I was SUPER present for my friend's wedding, and I always give 110% to my work and my clients.
What people DON’T talk about often is how HARD it can be to do it all. For me, it's running a business and a team of 5, supporting hundreds of clients all over the world, trying to do all the marketing, etc., all WHILE trying to be PRESENT for these HUGE moments for the people I love so dearly. Because there is ONE thing we DON’T get back at the end of the day: TIME & PRESENCE. βπ
Another factor was that it was a Full Moon. π I’m not SUPER woo, but I’m a little “woo,” and around full moons, I definitely feel all sorts of emotions. πβ¨
So, I had a good cry, and a few of my other friends who run amazing businesses also told me THEY had a good cry too. What I told them is this:
“We Cry, but we DON’T ever quit.” πͺ
As a reminder that it’s okay to FEEL things. It’s okay to HAVE emotions and validate them, but don’t get STUCK in those emotions, and don’t quit.
Maybe for you, it’s been your pull-up journey! Maybe last week you had a GREAT pull-up week, and this week kinda sucked, haha, and you’re like, what the hell! This week feels so much harder. You had a good cry, but you kept showing up because you don’t quit. WE don’t quit. πͺπ
MURPH Workout πβοΈποΈβοΈ
The MURPH Workout is named in honor of Lieutenant Michael P. Murphy, a Navy SEAL who was killed in Afghanistan on June 28, 2005. He was posthumously awarded the Medal of Honor for his heroic actions. This workout was one of his favorites, and it has become a staple in the CrossFit community, especially on Memorial Day, to honor all fallen soldiers. :us::heart:
The Classic MURPH Workout:
1 mile Run πβοΈ
100 Pull-ups ποΈβοΈ
200 Push-ups π€ΈβοΈ
300 Squats ποΈβοΈ
1 mile Run πβοΈ
Variations:
- Half MURPH: 1/2 mile run, 50 pull-ups, 100 push-ups, 150 squats, 1/2 mile run.
- Quarter MURPH: 1/4 mile run, 25 pull-ups, 50 push-ups, 75 squats, 1/4 mile run.
- Partner MURPH: Split the workout with a partner. One runs while the other performs the exercises, then switch.
How to Break it Up:
In CrossFit, it's common to split the middle portion of the MURPH to make it more manageable:
- 20 Rounds of: 5 pull-ups, 10 push-ups, 15 squats.
- 10 Rounds of: 10 pull-ups, 20 push-ups, 30 squats.
Scaling Options:
- Substitute pull-ups with ring rows or assisted pull-ups.
- Perform push-ups on the knees or elevated on a bench.
- Do air squats to a target (e.g., a bench) to reduce range of motion.
Before you say, “Eff that!” here are a few ways to break up the middle. You can also WALK the miles or even do HALF of this! The goal is to do this in honor of our veterans. π
If you do this workout and tag @drinkpwrlift, they will donate $20 per person to US Vets! Do it at home or join me LIVE here in Austin at Onnit at 10 am. π
Powerful Quotes to Inspire You β¨
“More people made more money selling shovels than digging for gold.” – Noble Joe, Owner Dean π°
“If you aren’t grateful for what you already have, what makes you think you will be grateful for more?” – Unknown, but powerful π«
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Remember, it’s okay to cry, but we DON’T quit! Keep pushing forward, and let’s support each other every step of the way. πͺπ
Free Hang Challenge
I did a hang everyday for 30 Days and here’s what happened…
β‘οΈ I showed up for myself for 30 Days in a SIMPLE way... and then it started to become a habit and a routine!
β‘οΈ Hanging decompresses the spine! I feel like I am standing taller, and I feel less pressure on my spine!
β‘οΈ Did you know... grip strength is actually a measure of overall health and longevity? Yes, you heard it here first, I'm helping you live longer! After 30 days, my grip strength got WAY better! It was tough at first and my hands hurt, but soon it felt like second nature!
β‘οΈ I started to bring friends with me to hang and join the journey!
β‘οΈ I realized that while although hanging was the goal of this challenge, the real win was that I was showing up for myself each day.
Start with habits that give you quick wins and it will change your life.
Client Wins
Transform your whole life with learning this simple and transformative skill!
ποΈβοΈ
You will not believe the opportunities that come
just from working on your pull-up!
Here's a list (to name a few):
β Improved strength in various muscle groups
β Improved grip strength
β Increased confidence
β Decreased back pain
β Standing up taller
β Summer bikini body π
Check out our student Yaj! She's crushing it! π₯³πͺ
You have to be willing to take a chance and truly believe it's possible for you to get your first pull-up, just like Tricia did at 66 years old!!!!
If you believe you can do it AND you start to take steps, you will blow your own mind at what can happen π€―
β You will get stronger
β Your body will feel better
β You'll finally get that pull-up!
All you have to do is START and you will see. Just look at Tricia! She did a pull-up at 66 years old after one week in Pull-Up Revolution! Dang!!!! π±
What are you waiting for? Let's make your pull-up happen! Join Pull-up Revolution today! πͺβ€
CLICK HERE TO JOIN PULL-UP REVOLUTION
These are a few of my favorite things
Check out the products I use daily and those that have made tremendous impact in my life! I hope they'll help you too! From Supplements, Books, Toe Spacers, to Equipment, Redlight, Protein Drinks & More!
PWRLift
Welcome my NEW Sponsor @drinkpwrlift
Join the Hyrox Ladies Heat in Austin here!
We talk a lot about important of protein a lot especially for females. WELL this drink has 10g of protein AND electrolytes! So it is a way healthier version of Gatorade AND has that additional protein that all you ladies are needling! So swap this for gatorade, powerade any of those super processed artificial drinks for something that taste just as good and is WAYY better for you!
For 20% off your Order! Use Code: AGARGANO20
Joi Wellness Smart Supplements
I used to have a TON of supplement bottles... and I was taking a ton of stuff I "thought" I needed...until now.. I am pumped that I found Joiwellness!
1-First you get your blood taken (you can do this at a local lab corp)
2-Then they do a full reading on all your levels! I got a FULL panel so I could see hormones, nutritions etc that I needed!
3-THEN over a virtual Zoom call a doctor goes over your panel WITH you so you can understand what is going on in your body!
4-Then they create CUSTOM supplements based on what YOU need!
They come in this cute little packet sot they are easy to travel with and it makes taking your supplement so easy so you CAN stay consistent with it!
Anyways they are doing a 20% off sale side wide! Use my link below and CODE: BETTERYOU2024!
MEMORE
So you might be seeing me post a lot about Memore green powder lately! And that's because its not only an amazing quality green product but it also has 100% Serving of Greens (most products only have 25%), it taste great warm & cold AND... DRUM ROLL PLEASE.. its actually affordable lol most green packets are so expensive its annoying haha
Use Code: ANGELA for a discount
Link: www.yourmemore.com/angela
Slate Milk
You might see me drinking Slate Milk on my Stories on Instagram! I am OBSESSED! I am currently LOVING the Vanilla Latte AND French Vanilla Flavor!
20g of Protein in each can so it's perfect to hit those protein goals!
USE CODE: ANGELAG
for 15% OFF your Order
Merchandise
Had a LOT of request from you all about the Strong Feel Good Merch!
Use Code: JUSTBECAUSE for 10% OFF
Sale Ends March 7th
Hoodies, Tanks, Shirts
Oura Ring!
I have been using it to track my sleep, my HRV and also help with tracking my cycle. So many people are DIFFERENT with their energy levels and readiness! You can use this as data to determine what would be best for you specifically! I think it's much better than the Whoop! I think right now they have $50 off their Rose Gold Ring!
Pull-up Bar, Bands, Liquid Chalk
I keep getting asked about the equipment I use for pull-up! My at home bar is affordable, easy to use and sturdy! I also have a great recommendation for Assisted Pull-up Bands & Liquid Chalk!
You can check them out by Clicking here
FOREVER STRONG
Pre-Order this book from my friend Dr. Gabrielle Lyons!
Dr. Lyons offers an easy-to-follow food, fitness, and self-care program anchored in evidence and pioneering research that teaches you how to optimize muscle—no matter your age or health background. Discover how to overcome everything from obesity to autoimmune disorders and avoid diseases like Alzheimer’s, hypertension, and diabetes by following Dr. Lyon’s powerful new approach to becoming forever strong.
Truecoach
For any of my COACHES on here! STOP USING excel Spread sheets! I've been using TrueCoach for my clients programing since 2018 and its a GAME CHANGER
CLICK HERE to try it for 14 Days FREE and get $50 off your first month if you decide to sign-up!
TOE Spacers
I have Bunions...gross right? These toe spacers are great! I wear them every morning to help keep my toes in alignment and prevent and other issues! Its basically like a retainer for your toes!
Get ya Some Toe Spacers
https://spacermobility.rfrl.co/ropqy
Code: ANGELA393
Red Light Therapy!
Here is the Red light I am currently using! I will post more on benefits soon!
I particular use it to help with my circadian rhythm! It also has anti-inflammatory and anti aging properties!
USE CODE: ANGELAGARGANO
