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January 27, 2023

Elimination to Reintroduction

We’ve almost made it! It’s Day 19 of my current Elimination Diet. After Day 21 I will be ready to reintroduce some of what I removed from my diet over the past month. Reintroduction is an important part of the…

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January 23, 2023

How to set goals and stick to them

Can you believe the first month of the new year is already coming to an end? I always get so excited in December to set big goals for January, and it’s always humbling to sit back a few weeks later…

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January 9, 2023

Elimination Diet Recipes (Week 2)

Technically the accountability group I am supporting for this year’s Elimination Diet kicked off today! But since I somewhat started a week ahead, I am back to post another week’s worth of recipes. As I mentioned in my Week 1…

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January 9, 2023

New Me 2023

As you may have noticed, this website is pretty old. As in, there are posts dating all the way back to 2016! I started tenikatime.com when I first moved to NYC over 6 years ago. It was a place to…

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December 28, 2022

How I’m Meal Planning for My 2023 Elimination Diet (Week 1)

So you may have checked out my latest post on preparing for my 4th Elimination Diet! If not, I recommend heading over there first. Through that post, I explain a little bit of background on my experiences, and a high-level…

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December 27, 2022

New Year Elimination (Round 4!)

Yep, that’s right — this year will be my FOURTH time doing an Elimination Diet. Kind of crazy to think about. My first experience was over 5 years ago. I then did the same experiment every new year for three…

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Meet Tenika

Hi there! Welcome to my page. Tenikatime is a space dedicated growing and learning, sharing things that feel good, and documenting the journey along the way. I'm so glad you're here!

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featured posts

Elimination to Reintroduction

5 Mental Health Tips for Navigating the Holidays

Three fiction books for finding yourself in 2023

Save this for a 2-3 warmup before your next lower Save this for a 2-3 warmup before your next lower body work out! 🍑

7 moves, complete 12-20 reps of each for 2-3 minutes. These are also great easy movements to wake up your body on a rest day or as a simple beginner workout. 

Why is stretching so important? The easiest explanation will make sense to anyone in ohio who drives a car in the winter 😂 if you warm it up before you get going, it’s a much more comfortable ride. But if you just hop in while it’s still freezing cold, you’re practically to your destination before you feel warm at all. It’s the same with our bodies! And when we’re doing hard or intense movements like HIIT or heavy lifting, skipping your warm up can lead to injury, interrupt joint mobility and flexibility, and even affect your energy throughout your workout. 

These are a few of my favorite go-to warm up moves, but this video is SPED UP! Make sure you’re taking your time and moving gently with each movement. 

🔘 Hamstring Rock: hinge from your hips and sit back on your glute. you should feel this stretch in the back of your extended leg. 

🔘 Easy Squat Rock: not necessary to go super low to the ground here. find your comfortable squat position and shift weight back and forth between your heels. 

🔘 Squat to Forward Fold: keep your spine neutral, and weight in your heels. 

🔘 Leg Swings: easy and gentle swings with your hips and core square to your front.
 
🔘 Hip Circles: maintain a neutral spine in your table top position, and keep your hips squared off. 

🔘 Ankle Foot Stretch: use your hands to roll your ankles gently, then press the ball of your foot into the ground and rock your weight back and forth. you will feel this in the bottom of your arch/foot. switch to press the tops of your toes down while rocking back and forth. you will feel this in the front side of your ankle. 

🔘 90/90 Hip Flexor Stretch: sit on your tailbone with a tall spine. fold your legs so one shin is parallel to your hips, and the other is cast behind you in the same angle. gently rock back and forth switching your leg positions. 

Lmk if you give any of these a try! And don’t forget to stretch after your workout, too! 😉
first month of 2023 👊🏽☑️ make sure you’re carving out time this week to reflect and reset. I know time can sometimes feel like it’s flying by us, but I promise you have the power to be in control! that’s the superpower time allows you! whether it’s a new year, month, week, or even day, the space to reflect is always available to us. YOU have the freedom to be whoever you want to be. you have the ability to choose how you exist. It’s all in how you spend your time. Isn’t that neat? claim your power! set aside 20 minutes this week to reflect on the first few weeks of the year. look at the goals you set. look at the habits you chose. and make a decision you feel good about moving into next month. a few of my daily goals coming with me for February? (and every day…) drinks lots of water. eat good food. think good thoughts! you got this 🤍
Happy Monday! If you like this video, save it or s Happy Monday! If you like this video, save it or share it with a friend! 🫶🏽 
I’ve been learning a lot about deep core movements lately. Movements that target your transverse abdominal muscles, and pelvic floor. These are the deepest of your abdominal muscles, so they’re not as easy to reach with traditional crunches/core work. Here are a few deep core work moves to add to any workout! Strengthening this part of your body can help improve your overall stability and add strength to your core where you might otherwise be missing it with other exercises! Lmk what you think! 🤍
Happy Friday! Here’s an upper body strength rout Happy Friday! Here’s an upper body strength routine for your weekend 🥳💪🏽 If you like this workout, save it and share it with a friend! 

This one is a killer for your arms and core! Here’s the breakdown:
▪️9 moves, 3 circuits 
▪️ CIRCUIT 1: do each move for 30 seconds on, 10 seconds rest, repeat 3 times 
▫️Cross Body Mountain Climber
▫️ High Plank Walk Out
▫️ Jumping Jack w/Punches

▪️CIRCUIT 2: do each move for 40 seconds on, 20 seconds rest, repeat 3 times
▫️ Static Lunge w/Woodchop (lower back knee if needed)
▫️ Kneeling Bicep Curl w/Leanback 
▫️ Side Plank Crunch, knee to elbow 

▪️ Circuit 3: do each move for 30 seconds on, 10 seconds rest, repeat 2 times 
▫️ Straight Arm Russian Twist
▫️ Bent Over Row
▫️ Forearm Plank Hold 

I promise this one will get your heart rate up and leave you feeling so strong! Don’t forget to stretch after, and of course drink lots of water, eat good food, and think good thoughts! Give it a try and lmk what you think 🫶🏽
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