I hope you have an incredible start to your day! Don’t forget to start it with gratitude! Expressing gratitude is linked to overall improved mental health, which includes lower levels of anxiety and depression. Integrating the practice of gratitude into your morning routine can look as simple as taking a moment to think about all of this in the fresh outdoors. In addition to this you can write down 3-10 things you're grateful for today in a journal by taking a moment for quiet yet beautiful life reflections. Ready, set, let’s reflect!
Healthy reminder to do something sweet for yourself. Treat yourself the way you wish to be treated. Personally, for me self care looks like buying myself flowers regularly. It's an easy way to cheer your day up regardless of how it’s going and boost your self confidence. Seeing flowers on the table or in a vase is a beautiful reminder that you're loved and appreciated. So here’s your healthy reminder to do something nice for yourself today!
Pop lock and drop it. Remember to keep your head in line with your back as you drop down to the floor. Your thighs should be parallel with the floor and it should be as if your legs make a 90 degree angle.
Activities sans the gym could look a little like some salsa dancing or just moving to the beat in general. Get a move on to burn those calories. On average, you can burn 200-400 calories per hour with moderately intense dancing. You’re going to have an array of positive health effects stemming from this activity. These are a boost in cardiovascular fitness, better balance, and increased flexibility. This will also help with overall strength and endurance. Without further ado if you know what’s good for you get moving to the rhythm of the beat.
It’s time we balance our chakras, without further ado let’s first figure out how. There are several different ways you can do this. The first one is getting into the habit of practicing visualization. Meditation is another way to help align yourself with your chakras. Breathwork, movement and sound healing are other great ways to accomplish this. When your chakras are balanced you feel a harmonious alignment of your mind, body and spirit.
Personal Development is the key to stepping into growth which will create a more beautiful life for you! There are different ways you can challenge yourself to evolve by more then just exercising your muscles.
You can set new goals! Figure out your short-term and long-term goals as this will create more direction and purpose in your life.
Make sure to never stop learning new things. Read books, attend seminars, or take online courses to expand your skills and knowledge.
Spend quality time reflecting on your emotions, experiences, and decisions as this will promoting self-awareness.
Try connecting and networking more with people who inspire and challenge you! This will create more personal and professional growth.
Try these ways of evolving and let me know which one ends up being your favorite.
Wanted to share some exciting news! My gorgeous friend @fitbunny is new to the platform and I wanted to give her a warm welcome! Help me in doing so by giving her a follow and be sure to checkout her incredible content. Big thank you and I hope you have a wonderful night!
Let’s take things to the next level and taco about healthy living. There are so many things to consider when it comes to your environment and all of the things in it that may have an affect on you.
For example, some personal care products contain harmful chemicals called phthalates or parabens which are linked to endocrine disruption. Also some cleaning products contain volatile organic compounds VOC’s that could contribute to indoor air pollution, therefore leading to respiratory issues.
You should be mindful the next time you’re let’s say cleaning the kitchen or putting products in the air that are toxic. So check the label of ingredients if ya know what’s good for ya!
Want to get a more defined back? It’s time to put in the work with some rows. You can’t go wrong with adding some of these into the mix.
How To: Reach forward with an overhand grip on the bar in front of you. Then pull the bar towards you. Take a moment to pause when the bar is at your sides and focus on squeezing your back. Slowly return the bar to the starting position and repeat this movement for as many reps and sets as you desire.
Let’s get it!
Working out on a weekday like usual, except this time I chose to spice it up at a new gym. There are many ways to prevent a plateau from happening along your journey. Some of the ways can be changing up your typical routine, atmosphere at which you train, using new pieces of equipment, adding a new workout playlist in to jam out to.
This one is a new favorite machine of mine as it’s a standing hip abductor machine. It makes for such a smooth transition when training. In addition to being easy on the joints this is the first machine that has truly activated my glutes in a long time. Ready, set, let’s crush this workout today. 🏋️♀️
Don’t forget to get outside and get your daily dose of vitamin D. It’s a wonderful way to reset your circadian rhythm when you start the day off by getting a little sunshine. Just a quick 15 minutes and you’re able to improve your mood for the day. So if you know what’s good for you, go outside. ☀️
Working out on a weekday like usual. Earlier today I took a nice long walk outside which was so enjoyable as it was beautiful weather. Mother Nature really is stunning sometimes! What kinds of healthy habits are you practicing in your day-to-day routine besides training in the gym in order to build a better bod and disciplined mindset for tomorrow? One of mine that I’ve been working on this to break a semi sedentary lifestyle due to trading is to move around more throughout the day and walk more when I can. Hope you find a beautiful new habit to add to your daily routine!
Stepping out for a healthy dinner. Today was feeling a little off from the aftermath of thoroughly enjoying some time out with friends this weekend. If you ever find yourself indulging in a little too much alcohol. You can do several things to counter act that. For example you can replenish with drinking more water than you usually would to flush out the toxins. Sweat it out at the gym. Grab your favorite electrolyte sports drink, mix or packet. The packets are great to also take on the go so you can stay extra hydrated throughout the day to balance yourself out and prevent the hangover effect from lasting too long. On that note I’m going to eat up some delicious and nutritious food to fuel up this bod with the nutrients it currently needs.
It’s time to go around the world while looking good let’s do it in weight style. This amazing exercise is called Around the Worlds and can be done with lighter weights since it’s going to work your shoulder joint through the entire range of motion circularly. So practice good form, proper breathing, and really feeling the power of the move versus struggling with trying to lift too much. This is also a great move to strengthen your core abdominal muscles, obliques, chest and shoulders. Let’s make some moves shall we?!
Spring is almost here in just a few short weeks. What actions do you plan to take that will get you bikini ready to have a confident season ahead. Lately mine has been to add in more cardio and drink up enough water which is at least half my body weight in ounces. Lately I’ve actually been craving even more. So once the good habits start going you will notice it becomes easier as time goes on. Get started the right way early so you can live energetically with a pep in your step later.
What does it mean to live well? For starters wellness is a holistic approach that incorporates living a balanced lifestyle which includes your physical, mental and social well being.
This involves having a balanced diet, getting an adequate amount of rest, exercising regularly, and being supportive of your mental health too. Since you want to be able to function at your best, all of these things must be made a priority. If your day to day currently looks like this, then it sounds to me like you’re on the right track to living an overall higher quality of life.
Get ready to crush your leg sweat sesh by stacking up the plates. The emphasis is going to be on your quadriceps known as quads for short, this is the largest muscle at the front of your thigh. The leg press also engages the hamstrings as well.
A pro to using this machine is that it isn’t going to strain your back as it is rested with support unlike doing squats for example. So without further ado lay back and load up while challenging yourself to a solid workout that keeps the growth train going.
Not all energy drinks are created equally. So that begs the question whether to energy drink or not?
Let’s weigh some of the pros and cons to figure out whether it’s worth it or not to consume one. First off the ones that look like a chemical shizz storm in the ingredient section in my opinion you should eliminate. The more natural the better. Usually these types of drinks use some sort of artificial sweeteners.
On a high note, these drinks typically include caffeine, which enhance your ability to focus, concentrate and alleviate fatigue.
Some contain the B-12 vitamin and amino acids which play a role in energy metabolism.
However the drawback is the typically high caffeine content can lead to insomnia, jitteriness, an increased heart rate, etc.
Also the combined effect of both sugar and caffeine can lead to a temporary surge in energy followed by a crash.
So the more natural the ingredients the better off you will be. Try to also look for one with a lower amount of caffeine, or simply consume half of the serving to avoid these types of negative side effects while still having a boost in your day.
Let’s get into all things meditation. 🧘♀️
The practice of meditation is an ancient practice which promotes an overall sense of wellbeing. This is known as more of a mental exercise. It encourages you to have a heightened state of awareness. As you become more mindful you can reap the benefits that stem from visualization and focused breathing. It’s beneficial to you as it’s known to be a powerful stress management tool, reduces anxiousness, reduces depression, improve your memory as well as attention span, and cognitive function. With that being said it’s time to get in the zone and meditate for a better quality of life.
Single Leg Kettlebell Reverse Lunges are another go to for me on leg day. Take a long step back with one leg. Bending both knees and let one almost practically tap the floor. You can keep the kettlebell rested on your chest with both hands, or on top of your shoulder with one hand, or above your head angled outward. Then come back up and stand tall returning to the starting position. Switch legs and repeat this movement as you did the first one. Then complete as many reps and sets as desired.
Walking around gives a plethora of health benefits. It’s a simple accessible form of exercise that doesn’t require any fancy equipment. It’s an effective way to support and maintain weight loss. The fresh air and exposure to nature can help reduce stress and anxiety. Get to stepping if you know what’s good for you!
Some interesting facts about wellness you may not have known:
1)Drinking at least 40 ounces of water daily can cut your risk of leaving this world from a heart attack by 41% for women and 54% for men.
2)A cup of coffee or banana may improve your mood.
3)Chewing a piece of gum can make you more focused.
4)If you’re an optimist it may help you to live longer.
5)Sit ups don’t actually give you a flat stomach because it works the abs and not your core muscles.
Incase you didn’t know now you do.
Hope you had a wonderful Valentine’s Day yesterday. Who ate lots of goodies dining out? The special treats don’t have to stop just because the holiday is over. There’s more fun to come, look at the glass half full. Having a positive perspective on life is so important.
Happy Valentine’s Day!! Just wanted to say I hope you thoroughly enjoy today as you should. Enjoy a sweet treat and never forget how you deserve the best this world has to offer. With that being said thank you for being here today and enjoying this holiday with me. I hope your day is super special!
Who’s getting in a last minute sweat sesh before Valentine’s Day tomorrow. I am getting in a little back attack action. Love me some back rows! They’re one of my favorite back exercises that make me feel both strong and sexy simultaneously. Hope you have a great sweat today to shine all day tomorrow!
Trying to feel good on the fly aka go, let me share some helpful tips to successfully do that. try taking the stairs instead of the elevator, go for a walk, take a healthy snack in the car instead of getting fast food. Keep up with your physical activity levels, find exercises you can do from anywhere not just in the gym to adapt to when you have an extremely busy schedule. These things are all going to make a really big difference in your progress!
Happy Super Bowl Weekend! Which team are you rooting for? Regardless if you want to have a fun guilt free time while indulging in some yummy food while simultaneously keeping a good mood then be sure to follow these tips.
Opt for crunchy veggies with a light dip of guacamole, hummus or Greek yogurt. Share some organic chips with salsa. Instead of a massive meal, enjoy some sliders. Potato skins or baked sweet potatoes are a delicious option for a solid carb choice.
Hope you enjoy the game! Happy Sunday!
Hope you’re enjoying your weekend just as you should be taking in the fruits of your labor. Between the hard work you put in the gym, at work, and at home it’s important to remember to reward yourself. Get a massage, go for a walk around the mall, treat yourself to your favorite dessert. Never forget to fill your cup first and foremost with a little self care appreciation.
Health is Wealth! Never forget to stand by this statement because it’s so true! Healthy living is an investment that pays dividends. The richness of your life is most vividly experienced through the lens of good health. This emphasizes just how important it is to prioritize your well-being as the cornerstone of a truly prosperous and meaningful existence. So what will you do today in order to feel rich tomorrow?
Overcoming tough battles in the realm of health and wellness often requires a holistic approach, as well as keeping mentally sharp and physically strong. Embrace a mindset of resilience and the fact that progress may happen gradually over time.
Building a strong support system is key. Feel free to share your struggles, seek advice, as well as celebrate milestones with those that you care about. Having a network of support can be an incredibly powerful motivator that pushes you to want to live a healthy lifestyle.
Focus on sustainable changes that align with your lifestyle. This could look like following a nutritious way of eating, incorporating regular exercise, prioritizing an adequate amount of sleep, and getting those vitamins in.
These are just some of the ways that can help guide you to an overall happier and healthier way of living.
