Some of my favorite meals from the grocery store that are both quick and easy, depending on how much time you have.
When in a pinch to get an adequate amount of protein in I like to opt for this chicken burrito bowl that is similar to a Chipotle style meal. It’s as easy as microwaving for 4 minutes. I like to have it with some organic chips and a scoop of guac on top. This meal brings you to a total of 22 g of protein.
If you have about twice the time and can cook an actual meal the wild caught salmon is delicious with each filet of salmon having a whopping 46 grams of protein or 23 grams for half which is an actual serving size. I like to place this on top of a light salad and paired with a sweet potato post workout.
Now you know some of my healthy go to’s when getting down in the kitchen. There’s a solution for every one’s schedule, timeline, budget and goals. It’s just about figuring out what works best for you.
Cardio releases happy endorphins. You can feel it and see it once you’re done exercising. So with that being said let’s bust a move and get right to it. If you want to feel better about yourself, improve your self confidence, start by moving your body. Your workouts don’t have to be as complicated as a math equation simplify them, allow fitness to be fun again.
Putting in a little extra work this Sunday. Even though it’s usually a day I take to rest I wanted to even out my level of commitment to my goals, by taking it up a notch on the weekend since I took a rest day yesterday.
How committed are you to growing not only your muscles but your mentality as well, when it comes to discipline?! Think about it and if you need to realign your efforts to match the next level version of yourself you would like to become then do it! :)
Relax and Reset. Your body will thank you for slowing down and recharging spending time with family and friends to further enjoy the fruits of your labor, the hard work you put in for the week at the gym prior, the work you’ve put in to help take care of others, etc. Enjoy the simple things and watch how you progress in life, including those gym goals of yours you’ve been working towards. Time to elevate to the next level as I swing from this lovely egg chair.
Do you ever wake up thinking about everything you have to do, but then know how much better your workout is going to make it all seem.
Todays total body workout felt great in my new shoes.
The total body workout consisted of:
Treadmill 15 mins
Stairmaster 10 mins
DB Alternating Front Raises (pictured here)
Lat Pull Downs
Dumbbell Front Squats
Dumbbell One Arm Rows
Try this workout out and let me know what you think! Especially if you’re in a pinch this one is relatively quick!
Let’s normalize maintaining a hot bod that you’re proud of year round, not just in the summertime.
As the weather starts to cool off doesn’t mean your training has to chill out too. Staying consistent is key for maintenance and progress when it comes to both losing weight and muscle building goals.
You can continue your exercise routine throughout the colder months. Consider indoor activities like yoga, pilates, or even joining a new gym. If the weather permits, embrace outdoor winter activities such as hiking, skiing or even ice skating to really shake things up when it comes to burning calories in a more unique and fun way.
Don’t let the weather deter you from your goals. Cold or hot, rain or shine ✨ it’s time to make it all happen!
Squat it’s good for the soul.
To recap the hormone release is real. The intensity of squats can trigger the release of endorphins, which can improve your mood and reduce stress.
Deep squats also increases ankle mobility, which can be beneficial for activities that require a wide range of motion. So you could score becoming even more flexible when it comes to certain sports and yoga poses.
The list goes on as to why you should squat these are just a few cool facts as to why. Hope you have an incredible sweat session today!
Going to town riding my bike today. Does anyone else feel incredible after a powerful cycling sesh? Riding a bike works many different muscle groups, including your legs, glutes, and core, helping to build strength and endurance.
Cycling is an excellent cardiovascular exercise, which can improve your heart health, lower the risk of heart disease, and enhance your overall fitness level. So it’s a no brainer when it comes to choosing this for a little extra cardio.
So why not let’s drop it like it’s hot and ride the day away. 🚴
I’m working out today, are you?
Want to put on a little size while gaining muscle? Lately that’s been my focus so I would like to share some tips for you as well incase that’s a goal of yours as well.
Eat in a caloric surplus if your goal is to gain weight. To gain weight, you need to consume more calories than you burn. Aim for a surplus of about 250-500 calories per day to support muscle growth.
Carb intake you can add about 50 grams of carbs to start to what you’re currently eating to make sure you have an adequate amount to fuel the extra gains as you’re going to need additional energy in order to build the extra muscle.
Train each muscle group about 2-3 times per week to optimize muscle growth.
Watch the results start to happen. 💪🏽
Dine Out Like a Health Guru
Dine out with your friends and family then take 1/2 to go for later if the portion is too big, yes even when it comes to a salad. Especially since the dressing usually adds a fair amount of calories, which you can also order on the side.
Choose steamed or grilled options: Opt for grilled or steamed dishes rather than fried or breaded this will save you on a lot of fat and calories.
Load up on your veggies: Include a side salad or get a main one like I did or extra vegetables with your meal to boost fiber and nutrients while keeping calories in check.
Lean protein: Choose lean protein sources like chicken, turkey, fish, or tofu over high-fat meats like bacon or sausage.
Skip sugary drinks: Opt for water, unsweetened tea, or sparkling water instead of sugary sodas. Also order drinks skinny version if there is one available because it will eliminate the sugary syrups that aren’t necessary when they can sweeten it naturally with fruit.
Hope these tips helped if you’re going out to eat today!
These heated rooms, often linked with tranquility and rejuvenation, provide a holistic approach to improving one's physical and mental well-being.
Stepping into a sauna can feel like entering a sanctuary of tranquility. The special combo of warmth and solitude encourages you to let go and relax, which in return reduces stress levels, and calms your mind. As stress melts away, the body releases endorphins, which act as natural mood enhancers.
You can easily detoxify your body when spending some time in these hot hidden gems. As you begin to sweat profusely, the body will release toxins and impurities through our pores. This natural cleansing process helps remove heavy metals, pollutants, and other harmful substances, allowing us to feel rejuvenated and refreshed afterwards.
Need better quality sleep? This can come in clutch. Many people find that saunas promote a much deeper and more restful sleep. The relaxation induced by the heat can alleviate insomnia and help regulate sleep patterns.
So what are you waiting for it’s time to sit & sweat effortlessly.
Best Ways to Lose Weight & Stay Lean
Caloric Deficit: To shed weight, you must consume fewer calories than you burn. So to do this first calculate your daily caloric needs and aim for a modest caloric deficit, typically 500-750 calories per day, to lose about 1-2 pounds per week.
Regular Exercise: A combination of cardiovascular exercise for example running & biking and strength training weightlifting and bodyweight exercises is key. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, plus strength training on at least 3-4 days.
Sleep: Prioritize quality sleep as it plays a role in weight management. Aim for 7-9 hours of sleep per night to support metabolism and recovery.
Consistency: Consistency is crucial to your overall progress. Create a sustainable exercise routine and actually commit to sticking with it. Make these long-term changes to your diet rather than placing extreme and short-lived restrictions. Just keep showing up!
Creative Meals: Personally, I’m not a fan of the phrase cheat meals, so I prefer creative meals. Learn to enjoy life when dining out with friends and family and actually indulge in a delicious meal you’ve been craving for the week. This allows you to not deprive yourself and continue to make progress while incorporating little refeed meals.
Hope these tips help if you’re trying to cut down, follow these practices and you’ll be off to the races making progress. You can take it from someone who’s done it and practices what they preach.
On the way to go get a teeth cleaning. Now you may be wondering how does this go hand in hand with fitness. Not only is exercising good for your physical well being it also indirectly affects your oral health.
Dental issues can impact your ability to maintain a healthy diet. Gum issues or pain in your teeth can make it uncomfortable or even impossible to eat certain foods, leading to dietary restrictions that may hinder your ability to get the nutrients needed for optimal physical performance.
So if you know what’s good for you go get your routine teeth cleaning to make sure everything else stays in check because it all goes hand in hand.
Just went grocery shopping and got lots of yummy healthy options!
Some staples I bought were organic jasmine rice, turkey, meatballs, bananas, organic fruit, blueberries & blackberries, minestrone soup, Greek low fat yogurt, banana chips, protein bars for convenience on the go. The list goes on but that was some to start.
What are your favorites to snag when at the store?
Let’s take a stroll together shall we. Talk about the extreme level of physical, mental & emotional benefits of walking for a minimum of just 30 minutes a day. Although the goal is about 10,000 steps a day for optimal health, getting in at least 30 minutes is key.
Physically it will help with weight management, better, joint health, increased bone density. This will help with your overall posture as well as balance.
As far as a mental side goes, it’s going to greatly enhance your mood so you’re feeling like a superstar. You will have overall boosted better energy levels. If you want to have better, memory, attention, and creativity then getting those steps in is exactly what you’ll want to do.
The emotional benefits you will receive from getting in an excess of steps is going to far outweigh the reasons not to. You will have a boosted overall sense of self esteem. You will have a heightened sense of achievement. Your stress management is going to be more under control.
All of these things are going to greatly improve the quality of your life. Hence why we need to talk less and do more and get to walking.
Summer may be close to over officially in a few weeks but our summer body doesn’t have to go anywhere. Let’s start the week off strong and dive head first into our goals. I’m talking eating healthy, training hard, getting in a gallon of water, getting in Vitamin D, meditating, stretching, all the things. We’re doing it all. Who’s with me?
Ready to ditch the workout clothes and show off your hard work by being a little fashion forward? Don’t mind if I do!
I think it’s wise that everyone gets out and enjoys the fruits of their labor. Life is meant to be lived. So don’t forget to swap out the running shoes and put on a pair of heels or dress shoes and dance the night away every now and then. Am I right?
Hope you’re having an amazing weekend!
Ready to relax and recover this weekend in casual style. Who else is kicking back and enjoying themselves? It’s well deserved to allow your body to ease into a state of flow versus being set on grind mode 24/7. You have to unwind and reset if you want to progressively move forward without hitting plateaus and running yourself into the ground. So with that being said I’m going to kick it on the couch and work a bit from there.
Does anyone else feel like getting your packages is a mini sweat session in itself. I sure do! Lifting weights is going to make mundane tasks easier to do throughout the day. Who loves getting their sweat on lifting up all their new orders in the mail.
Dropping to my knees exhausted from getting my sweat on today filming a bunch of workouts for you along with some spicier looks too. You will have to check them out when they’re released on OFTV. Can’t wait to hear what you think about them!
Recap of what goes into getting ready for a photoshoot. Had one of the best workouts, got my nails done, cleaned up, did lots of laundry, got packages for some new outfits that came in, put together different shoot outfits and accessories, study the lines I wrote out for my workout videos that I created. That’s a wrap.
👀 If you want to see all the fun that happened next after my workout then I suggest you slide in my messages and let me know.
Let’s get BACK in action babyyyyy.
Let’s strengthen our latissimus dorsi aka our lats. Why? Incorporating lat pull downs in your back workouts deliver so many advantages.
It improves your upper body shape by building a more balanced appearance. It’s strengthens your lats at the same time while building that ideal V shape body.
Your posture will improve due to the effects of this exercise.
This will require proper upper body stabilization to maintain proper form, which will improve your overall core strength as well.
You can do this exercise whether you are advanced or a beginner you can adjust the way accordingly.
Pro Tip: You should be looking straight out as your head should stay neutral with your spine. Do not look up when letting the bar back up while performing this exercise in order to prevent putting a strain on your neck.
Hope this helps!
Ready & motivated or not it’s time to crank up that discipline and go train. Who’s with me?
Things you can do when you’re not feeling that motivated:
Join a fitness community or new gym that creates opportunities for social interaction and support. This will create connections that will contribute to an overall better quality of life with you living happier and healthier.
Change up your playlist to more upbeat and high frequency songs. I would forego the dark moody songs unless that helps you find that extra boost of passion in the gym.
Repeat Alpha Affirmations making you feel like the baddie you are. There are so many things you can accomplish once you realize that you will start to feel more in the zone and ready to tackle your fitness goals.
It’s time to take it to the next level. Let’s get it. 💪🏽
Be in hormone harmony by lifting weights. Doing this triggers the release of hormones like growth hormone and testosterone which is going to promote muscle growth, a better mood, and recovery. This will enhance your overall sense of well being.
Weight lifting is basically like a magical time machine for your body. As you get stronger while building muscles you’re basically giving your bod a dose of an age defying elixir. You’re reversing the loss of muscle mass that comes with natural aging. Moral of the story enhance your quality of life and go lift.
Ready or not let’s Russian twist together.
This exercise is going to target not only your abs, it also engages your entire core while enhancing stability and your rotational strength.
A strong core is your bodies armor against injury. So by training like this, you are creating a more powerful core and enhancing your ability to protect your spine.
This exercise will engage your muscles that run along the sides and back of your body. So strengthening these muscles supports your balance, posture, and overall functional movement.
Let’s twist and get shredded together shall we?!
Let’s walk and talk.
Walking for 30 minutes a day or more on most days of the week is a great way to improve or maintain your overall health.
Walking is low impact and you can do it anywhere without worrying about the risks associated with more vigorous forms of exercise.
Walking is beneficial in the sense that it creates stronger bones, will improve your balance, increases muscle strength and endurance, and for the cherry on top of it all it also reduces body fat.
So walk it out if ya know what’s good for ya!
My favorite kind of lifting is picking up shopping 🛍️ bags. After hard earned work it’s nice to reward myself, followed by a stroll getting my steps in at the mall. I’m surprised at how fast the steps rack up to the ideal 7-10k steps we should be hitting a day, as I’m searching the racks for a pretty new outfit. Do you enjoy taking long walks down fashion lane while hitting the stores as well?
For the love of squats….do it if ya know what’s good for you.
A benefit to using a smith machine for your squats is there is an increased concentration in your muscle development because there isn’t a need to focus on balance if you were doing the same exercise with free weights.
If you are more of a beginner or would like more assistance in your move starting off with a smith machine is a great idea. Try it out, and see which one you enjoy more. Personally I like both just as much free weights or using the machine, it’s nice to switch it up so your body doesn’t plateau.
Let me know which one you enjoy more.
Running is free therapy, get yours today!
The benefits of running far outweigh any reasons not to unless you have a preexisting injury then I would hold off until you’re cleared to again.
Physical Benefits Include:
Boosted Immunity
Improved Joint Health
Cardiovascular Health
Stronger Muscles
Enhanced Endurance
Mental & Emotional Boost Benefits:
Stress Relief
Better Mood
Confidence Boost
Mental Clarity
Better Sleep
Why not go for a run come on let’s go?!
Are you longing to go out but don’t know what to order in order to keep driving your progress uphill without wrecking it? Let me give you some dining out options and help.
Control your portion sizes by asking for a smaller one or consider sharing with a friend.
Skip the bread and butter, if anything order a salad with the dressing on the side.
Make sure to choose lean protein, when dining out like fish, lean cuts of meat, and grilled chicken, or seafood. You can always ask for no butter on the seafood or to place it on the side to make sure that it’s not drenched in it, adding a bunch of content to your overall meal.
Load up on your veggies if it doesn’t come with enough, you can always ask for more or an additional side to fill up the right way getting your daily fiber intake in.
You can always pull up the menu online ahead of time to scope out what you’re about to get into. Most places display the calorie contents as well as health conscious options on the menu.
Try to avoid deep fried foods at all costs these usually pack a ton of fat content and will have you feeling sluggish after consumption.
If you must have dessert, share with a friend or go for the couple bite rule.
Hope these tips helped!
