Looking a little red, white and blue between the fit and the beautiful night sky. Whether you’re new here or have been an OG for a while I wanted to send you my appreciation for being here and give you the tea on what’s going to be new around here. Sometimes ya just gotta spice things up a bit, am I right?! I hope you continue to get value out of my page. With that being said there’s going to be more fun to come. Be sure to stick along as I’m going to blow your feed up with more helpful knowledge when it comes to fitness. However I’m also going to be adding in the aspect of wellness as it covers more of the things I would like to share with you when it comes to my area of expertise. I hope you enjoy all that is to come. Cheers and have a wonderfully well day!
🏋️♀️ How low can you go (with proper form that is)? How many reps can you fit in? How heavy can you lift with it being challenging but not uncomfortable?
I challenge you to ask yourself these questions the next time you go to train. It’s these types of questions which will get you to take things to the next level that is necessary for growth. Don’t be afraid of change, embrace it. 💪🏽
If you desire to get that the shape tapered look on your back, especially for spring coming up the time to work on that is now. The muscle group to focus on in order to achieve this v taper look, would be the latissimus dorsi. Heavier row exercises are going to greatly contribute to helping this result come to fruition faster.
Try it out and let me know what you think. 💭
Going out and about on the town has some incredible benefits. One of my favorite things about getting to do that is all of the walking aka steps you can get in. I hope you get to steppin around town so you can get the ideal goal of 10,000 steps in today. Do you have plans to jog, run, boat, or walk it out today?
Going out and about ready to enjoy some Latin inspired dishes. I’m always excited to try new ones. Healthy choices when it comes to these types of restaurants or styles of food would be to opt for those such as avocados, black beans, colored vegetables like tomatoes and peppers, yams and plantains, and grilled lean meats. Hope you dine out and score some yummy eats tonight!
It’s the freaking weekend! If you had a stressful week now is the time to unwind, relax, and detach from anything not bringing you positive vibes!
Hope you find something relaxing to do like meditate and chill. Do something that allows your body to feel revived and refreshed. Go for a walk outdoors, grab a coffee and walk around your local park, try a cryotherapy place out. Do something new that will make your recovery and relaxation process fun and enjoyable.
Decided to be all cozy cute today. Did some cycling earlier before my actual workout. This is a great cardiovascular exercise that’s easy on the knees if ya know what I mean. It definitely is lighter on your joints, so feel free to cycle away for a great warm up too.
Feeling fabulous and I want you to as well. There are so many reasons as to why living a healthy lifestyle is the way to go! Let’s dive in and find out some of the reasons why.
Training brings an abundance of benefits to your health, such as it lengthen your lifespan, helps you lose or maintain your weight, it reduces stress, allows for better mental clarity and memory, prevent bone injury, gives you more energy, supports healthy growth, and so much more! So without further ado let’s go lift.
It’s time to break it on down as we hit our exercise routine in leg press style. What’s so great about this piece of equipment you may ask? For starters, it builds strength, is beginner friendly, build power, it targets, multiple muscles, and will improve your bone density and athletic performance.
So what’s going to be the reason you start using a leg press in your workouts? I know I’ve been talking about the benefits as there are a plethora of them so choose yours and get going today!
Working out on the weekday like usual. What’s your favorite machine to use for leg day?
In this video I’m doing the leg press machine which is a solid exercise for lower body day. This one works the quadriceps, hamstrings, gluteus maximus muscles. So start pushing some serious weight and grow.
Things you can do to remain active without being in the gym or neat. Neat is known as the non-exercise thermogenesis is the energy expanded for everything we do that is not eating, sleeping or sports like exercise.
Things you can do to increase this are
take the stairs, walk, cycle, do chores around the house, stand more than you sit, walk around the office, or walk somewhere instead of driving if it’s safe to. Go on get your neat on.
Your health measures one aspect of your wealth. So with that being said I hope you choose wisely when dining out. Tonight seafood is on the menu to keep it nice and light. Are you enjoying anything scrumptious this weekend?
When the light shines down in your face and makes ya feel all angelic before a solid workout. 😇
Feel good about yourself, look good in the skin you’re in, do good in the world. 🌎
Happy Friday :)
One of my favorite exercises on leg day is the hip abductor machine. As pictured here you’re going to press the outer thigh with a slow and controlled movement. The knee pads will be pointed out, keep your abs tight, and you can hold onto the handlebars at the sides as well. Sometimes I like to keep my hands together and somewhat of a prayer stance to make it a little more challenging. Pick the appropriate weight for your comfort level and let’s get moving.
The T- Bar Row is a great exercise to enhance the look of your back, so be sure to include this one in your next workout. Load as many weighted plates, as you would like onto the bar. This is very similar to a barbell row. This exercise is wonderful because it allows you to overload the large target muscles being your lats, metal traps, and rhomboids to a greater extent because of the under-reliance on smaller stabilizers.
Stand with your feet shoulder with apart, knees slightly bent. Lean forward and grab a bar with an overhand grip. Begin with your arms extended below you and your torso about 45° to the floor. Pull the weight in as you contract your back muscles and bend your elbows keeping your chest out and lower back arched. Squeeze your shoulder blades together and then lower the weight back down as you follow through to repeat this motion for as many reps as desired.
Ready to get down to business.
Here are some fun facts to know about fitness and what it can do for you. There’s a plethora of health benefits including the fact that you will get sick less often. Exercising yields results of building more muscle mass, which in return will help your body burn more fat while you’re resting. Regular exercise helps to stimulate neurogenesis. Just like you would want to bulk up your muscles a bit, you should want to do the same when it comes to bulking up your brain 🧠 cells.
Ready, set, let’s do this 💪🏽
Sporty + spicy = everything nice.
This is my go to style a little edgy with a sporty mix. You could say I like to sprinkle a little New York street style in my wardrobe. What’s your favorite way to dress up or down when it’s chilly outside?
This week my plan is to get some steps in around the neighborhood for some neat activity. What are you doing in order to stay lightly active on your weekends? Just remember you will hypothetically be making laps around everyone else choosing to be a couch potato that isn’t choosing to better their health in the small ways that add up to be more major in the long run.
Feeling like Ms. New Booty in these new leggings and I’m ready to get down to share some glute tips with you. Let’s get down to business when it comes to growing the peach with the right moves.
First things first you need to activate your glutes before lifting. Focus on the true mind to muscle connection while lifting. Sumo Squats, Hip Thrusts, Curtsy Lunges, Romanian Deadlifts, and Seated Abductions are all great exercises to enhance the view from behind. Mix and match not only your outfit but also your exercises. Then look back at it to see how much progress you’re making along your journey.
The body achieves what the mind believes. What do you believe you’re capable of creating? I hope it’s your dream body, life and anything else you desire. It’s true you are capable of having it all.
Back in the day I used to dream of having the body I do now, after growing up with a different looking physique then I do now. Overtime I changed it to look more of the way I envisioned. You can do the same, so think about it what do you want your future self to look like?
🇯🇵 Are you ready to dine out, but you also want a game plan to stick to when indulging in some scrumptious quality Japanese food? Here are some go to tips to stay on track with your nutrition.
Steamed dumplings 🥟 are a good choice to keep the calories on the lower end of the spectrum. Miso and edamame are both made from protein-rich soy. Opting for fresh fish is always a good idea especially when it’s from thinly sliced raw fish. This is a wonderful option for a protein packed lighter meal. Yakitori which are grilled skewers of chicken or vegetables are an amazing option. Another smart choice would be chilled tofu with toppings known as Hiyayakko.
So now you have some ideal options when selecting the best of whichever Japanese restaurant you decide to choose.
Drop it down low. Let’s talk about proper form when you perform a squat to make it most effective.
1. Stand with feet a little wider than hip width, toes facing front.
2. Drive your hips back and bend at the knees and ankles. Press your knees slightly open.
3. Sit into a squat position with your chest up, shoulders back, going as deep as you can.
4. Legs should be about parallel, bending to a 90 degree angle or slightly further.
5. Squeeze on the way up to return back to starting standing position.
6. Repeat as many times as desired.
Now its time to go drop it like it’s hot. 🔥
On your marks, get set, it’s GO time! Getting ready to put my hair up, tunes in order to knock out this workout. There are so many ways to enhance the overall quality of you training sessions. Some of these ways consist of getting some fresh air outdoors, hitting your local gym, setting up a playlist that inspires you to get the most out of your pump. In addition to these things you can also exercise with someone to hold you accountable which makes it all more fun. As well you can set up a reward system when you’ve exceeded past the level of intensity at which you’ve pushed past your limits and achieved new results.
Let’s talk about floor stretches shall we. There are many that would increase your level of flexibility. The good news is that these are simple and effective, that you can start today no matter what level of fitness you’re currently at.
11 Floor Stretches:
1) Forward Fold
2) Downward Dog
3) Piriformis Stretch
4) Triceps Stretch
5) Side Plank
6) Lunging Hip Flexor Stretch
7) Pretzel Stretch
8) Cat Stretch
9) Wrist Stretch
10) Reverse Warrior
11) Modified Cobra
Try these and feel what the muscle tension release is all about!
Painting is a great way to unwind and experience relaxation at its finest for a nice little weekend treat. I highly recommend Painting with a Twist especially when you want to take a load off from a busy week. Allow yourself the time to rejuvenate your time with a therapeutic session getting all artistic. What’s your favorite way to kick back and relax on the weekend?
It’s time for some BACK in action.
This is a new exercise I incorporated into my back routine that I think you would really enjoy. This one is a dumbbell bent-over alternating grip row, however it’s slightly different than the regular kind. Recorded here is the overhand grip and then switching directly into the traditional way. Try it out in your next workout and let me know what you think!
Squats Make a Booty Hot 🔥 So Let’s Get Down to Business
Squats have many benefits such as glute activation, core stability, increased leg strength, better joint health. It even helps your level of flexibility and you will find a boost in the way it enhances your overall athletic performance.
How many times a week do you like to drop it down low? Personally I like to train the peach 2-3 times a week. It’s time to figure out how on point you are with your physique goals and start making those results happen with consistent efforts.
A stronger more radiant you starts now. With the start of a fresh new year you have the power to make it an incredible one. Don’t wait around and make excuses or procrastinate make that a thing of the past. If you want something done, get up and do it without having to think twice. You can also use the power of the five second rule, which is something I’ve incorporated into my life. It’s been very beneficial to crossing off that nifty little to do list quicker. Give yourself five seconds to count backwards before you give yourself no chance to think about it. Then you have to get up and simply do the task you’re avoiding or not wanting to do. Let’s get ish done!
Mantra for the day: peace ✌🏽love 💗 & lift 💪🏽
There are so many ways you can elevate your mood no matter what kind of day you are having. Start by spreading a little peace and kindness. Share your love for what you do, and be the reason someone is encouraged to better their life. It’s a domino effect of positivity after all. Last but not least go lift in the gym to feel like a beautiful beast in life.
It’s a new year and with that can bring the best version of yourself yet, refined and ready to smash your goals. You will feel and look different as you progress the chapters of your fitness journey.
After a day of training you will feel more alert and awake. You will experience the lovely release of hormones, which internally will make you feel more motivated and will even block pain as well.
Two days in you may feel a bit of delayed onset muscle soreness known as DOMS from your training sesh.
After a few cardio workouts, the mitochondria and yourselves will proliferate.
2 to 4 weeks into training, your nervous system will be much more efficient at being able to contract your muscles. You will notice day-to-day life will be different and you will be able to perform better even small mundane tasks will seem easier.
After six months, your heart will actually have increased in size. Your resting heart rate will have decreased.
One year and your mental health will most likely have stabilized at this point. You will, of course notice beautiful changes to your body as well all along the way. Get ready for all of the incredible effects to take place as a direct result of your efforts in the gym, outside & in the kitchen.
