On my way to play a little golf with the girls. ⛳️ What is your favorite way to get in some physical activity on the weekends? Even if it’s something as simple as put put golf you can easily burn up to 300 calories per hour! In case you didn’t know now you do.
2023-11-18 20:46:16 +0000 UTC View Post
Dropping a new workout video on my OFTV channel Gym Goddess. Here is a breakdown of the workout. I hope you enjoy this one for a nice convenient shoulder pump! Let me know what you think! Shoulder Sweat and Sparkle Workout 1. DB Forward Extension to Overhead Press 2. DB Single Arm Lateral Raise 3. DB Hammer Curls 4. DB Squatting Punches Happy Lifting! 💪🏽
2023-11-17 18:40:51 +0000 UTC View Post
💦 You know what they say abs are made in the kitchen. Tips for eating your way hot and healthy are to understand how to read food labels, opt for whole ingredients instead of chemically processed ones. Drink lots of water specifically half your body weight in ounces. Don’t forget to eat your greens. 🥬
2023-11-17 00:07:30 +0000 UTC View Post
Look back at it because it’s time to work these buns of steel. Some of the best exercises to enhance a bubble booty are: Side plank abductions Single leg squats Kettlebell swings Hip external rotations Hip Thrusts Single-leg elevated hip thrusts Try these out and let me know which ones you enjoyed!
2023-11-16 00:14:22 +0000 UTC View Post
Drop it like a squat. If lower body growth is your goal then I urge you to include heavy resistance training, because your glutes are the largest strongest muscle group in the body. So it makes sense to go heavy when training them. However, don’t overdo it, load up the weights that are challenging and even include drop sets when necessary. Include isolation exercises like hip thrusts, glute bridges, cable kickbacks that can help target the glutes more specifically and improve muscle activation. Other exercises to help grow them are a conventional deadlift, back squat, Bulgarian split squat, the list goes on and on. Choose some to superset and it’s time to drop it down low.
2023-11-14 19:43:58 +0000 UTC View Post
Pre-workout or nahh? I’m a big fan of having a scoop before my workout. Are you? It gives that extra edge of energy for me to power through my workout.
2023-11-14 01:29:16 +0000 UTC View Post
Grab a yoga mat and let’s stretch! Downward dog is the pose of the day. Relax your head down, look back toward your stomach while keeping your legs straight and pushing your heels toward the floor. This is going to strengthen your upper body and elongate your spine. In addition to this it’s also going to improve your circulation and relieve tension and stress. When in doubt downward dog it out. 😂
2023-11-13 04:23:40 +0000 UTC View Post
What hurts today makes you stronger tomorrow. Go the extra mile with everything in life including that last rep in your workout and watch how much overtime the extra effort pays off. Forget ordinary, it’s time to entertain the idea of extraordinary if you haven’t already. You deserve the best, so start allowing yourself to have that by giving your everything in all that you do.
2023-11-12 01:07:56 +0000 UTC View Post
Smile and find peace on your fitness journey. Embarking on one of these is not only about physical transformation, but also an opportunity for personal growth and happiness. One effective practice is embracing mindfulness and meditation. Incorporating mindfulness into your fitness routine allows you to connect with your body, appreciate the present moment, and cultivate gratitude for the progress you make, no matter how small. Regular meditation can provide mental clarity, reduce stress, and enhance overall well-being, contributing to a more positive mindset on your fitness journey. Another strategy is setting realistic goals and celebrating small achievements. Acknowledge the milestones, whether it's running an extra mile or lifting a heavier weight, and savor the sense of accomplishment. Practicing self-compassion is crucial. Understand that everyone has a uniquely beautiful fitness journey, your individual progress may come at different rates. Be kind to yourself during setbacks and recognize that patience is a virtue. Embrace the journey itself rather than fixating solely on the destination, finding joy in the daily process of self-improvement.
2023-11-10 18:57:15 +0000 UTC View Post
Fine dining for the win. Want to know what to order to stay on track with your progress since 70-80% of your overall results will be from what you choose to fuel yourself with in the kitchen. There are so many ways to stay the course no matter whether it’s a 1,2 or 3 course meal :) 1) Ask for dressings on the side or even heavy sauces. 2) Split your meal with someone at your table. 3) Ask for butter on the side or for it to be lightly brushed with butter otherwise they can tend to get carried away with it. 4) Choose lean meats, seafood, salmon, shrimp. For sides steamed veggies, or rice is always a good idea. However try to stay away from fried foods. 5) Opt for a shot of espresso afterwards instead of heavy dessert if you’re like me to help your food digest easier and feel energized in a more timely fashion. Hope these tips helped for the next time you decide to dine out.
2023-11-09 20:12:34 +0000 UTC View Post
Today was a fun filled photoshoot day. I got so much new content coming including some at homework workout videos you can do in the comfort of your own home. Let me know if you want to workout with me on my next OFTV dropping because it will be coming soon! It’s time to crush a shoulder session together!
2023-11-08 22:42:53 +0000 UTC View Post
Getting a quick sweat in before tomorrow’s shoot! What’s your favorite way to sweat? Mine is working legs & glutes. P.S. Get ready to workout with me on my channel Gym Goddess on OFTV as I have another one dropping soon. Can’t wait for you to check it out! Let me know what you think, or what workout you would like to see next?!
2023-11-08 00:10:38 +0000 UTC View Post
Being laser focused at work as well as having a good work ethic stems from having the right mindset and maintaining a physically fit lifestyle. Maintaining a regular exercise routine not only improves physical health but also enhances cognitive functions, including concentration and focus. When you exercise, your brain releases neurotransmitters like dopamine and endorphins, which can boost your mood and sharpen your focus. Additionally, the discipline required for physical fitness, such as setting goals, creating a workout schedule, and sticking to it, can also translate into better focus in other areas of life.
2023-11-06 23:56:26 +0000 UTC View Post
If you want a sweet treat, one of my favorite go to sugar sources are coconut covered almonds especially when on the go. When I’m at home fruit is also a wonderful source of natural sugar that isn’t processed. Most people think that cutting out sugar completely is the answer however, you are supposed to consume a small amount per day. Men should consume no more than 9 teaspoons which is 36 grams or 150 calories of added sugar per day. For women, the number is a bit lower: 6 teaspoons 25 grams or 100 calories per day. Hope these daily guidelines help the next time you go to grab something sweet!
2023-11-06 02:11:02 +0000 UTC View PostFresh new do. Having that extra boost of confidence in all that you do is essential to putting your best foot forward. When you feel your very best, you can do and achieve more not just in the gym, but outside as well in your daily life. You know that saying how you do one thing, is how you do everything. In my experience it’s important to practice some self care so you can continue to show up as your best self.
2023-11-04 19:15:36 +0000 UTC View Post
💪🏽 Train insane or remain the same, the choice is yours. What will you choose today? Here’s a workout you can fit in your workout schedule on your next leg day. Warm Up: Stairmaster 15 mins 1. Barbell Squats: 4 sets of 10-12 reps 2. Romanian Deadlifts: 4 sets of 6-8 reps (go heavy) 3. Barbell Bulgarian Split Squats: 3 sets of 8-10 reps per leg 4. Barbell Hip Thrusts: 4 sets of 8-10 reps 5. Weighted Walking Lunges 3 sets of 12-15 steps per leg 6. Leg Press Machine 4 sets of 12-15 reps Stretch your legs and glutes afterwards for 10-15 minutes to reduce muscle soreness and enhance flexibility.
2023-11-03 16:04:05 +0000 UTC View Post
Outdoor Training Styles 101 There are many different styles of training that you could incorporate outside of the gym to spice things up and keep fitness fun! Below are some different kinds you could choose from let me know what some of your favorites are?! Rock Climbing: An outdoor or indoor activity that challenges both physical strength and problem-solving skills. Spinning: A high-intensity cycling workout done on stationary bikes in a group setting. Zumba: A dance fitness class that combines Latin and international music with fun, high-energy dance moves. HIIT (High-Intensity Interval Training): Short, intense workouts that involve alternating between bursts of vigorous exercise and short rest periods. Calisthenics: Bodyweight exercises that build strength, flexibility, and endurance. Indoor Rowing: A full-body workout using a rowing machine to improve cardiovascular health and strength. These are some different ideas to help keep things interesting. With that said now I feel like going rock climbing for an exciting challenge!
2023-11-02 15:33:20 +0000 UTC View Post
Fitness has the capacity to forever change your life if you allow it to. Never underestimate the power of an incredible workout where you push past your limits in order to find out how strong you really are. Your mindset will make or break how far you go. Don’t compare your current situation to anyone else’s chapter in their book. It’s you against yourself nobody else. It should be a goal of yours to grow physically in the gym while also challenging yourself in ways beyond the room of iron. In the end, your mind, body and soul work synergistically so make sure you’re taking care of each one with the upmost care. You deserve to live out the highest quality of life possible. It’s your time to shine today.
2023-11-01 16:20:03 +0000 UTC View Post
Stretching with a view don’t mind if I do. A study found that both static and dynamic stretching are effective when it comes to increasing your range of motion. Proprioceptive neuromuscular facilitation for short PNF stretching is when you stretch a muscle to its limit. This may be more effective for immediate gains. Which type of stretching do you prefer?
2023-10-31 14:08:31 +0000 UTC View Post
Not every day is going to be a walk in the park kind of day. You can however make the most of each one you get the privilege of waking up to daily. Lately with this solar eclipse not sure if you’ve been experiencing the tension in the air however I sure have. Yet there are ways you can easily snap out of it and allow yourself to live in a better reality with a greater mindset to overcome adversity and challenges that may be thrown your way. Fresh Flowers Energy Healing Sound Cleaning Staying Positive in a Negative Situation These are some to name a few to uplift the mood with a nice little home remedy to beat the eclipse blues. I may not look blue, however I lost a decent amount in the market today, yet am trying to remain positive. :)
2023-10-31 02:40:58 +0000 UTC View Post
Happy Halloween weekend from your favorite Goddess! Decided to be a Greek Goddess this year. If you’re dressing up let me know what you’re going to be. It was so fun dancing the night away that was my cardio action for the day. Hope your weekend is filled with lots of festive Halloween inspired fun!
2023-10-29 19:48:13 +0000 UTC View Post
Powered through an amazing leg and glutes workout. What are you training today? Comment below to let me know. Typically in a growth phase I like to train a specific muscle group a couple times, so legs & glutes it is 2-3 times per week.
2023-10-28 15:43:58 +0000 UTC View Post
The sauna has a large amount of health benefits. However It’s super important to not spend too long in these strongly heated spots. Pros: Saunas relax and de-stress you Increase b-flow & circulation Can be great for your mental, emotional and physical health Cons: Over exposure can cause severe dehydration. Can over dry out your skin which could lead to an increase in breakouts and dry patches. Circulation is directed away from vital organs. Tips: Do not stay in longer than 30 mins max, however they say the ideal time is 15–20 minutes Drink two to four glasses of cool water after
2023-10-27 21:13:51 +0000 UTC View Post
Getting my steps in at a boat show. What are you doing today to reach your fitness goals? You can do all kinds of activities to up the amount of NEAT you burn daily which equates to your non-exercise activity thermogenesis. This includes the amount of energy expenditure for everything we do that does not include things like eating and exercise. What will you do to up your amount of neat today?
2023-10-26 16:56:04 +0000 UTC View Post
Work hard so you can look good to then feel good. It’s like a domino effect for your self-confidence. When you work out to your greatest potential it then shapes your mind and body accordingly to feel its best. As an effect of that you’re going to sport around looking good in that new outfit you just treated yourself to.
2023-10-25 19:00:03 +0000 UTC View Post
Got some new fits in for tomorrow’s photoshoot. Help me pick which colors you would like to see more of. Just as you would prep to succeed in your fitness journey by taking the right steps and necessary actions. The same applies to the smaller situations in life, such as a photoshoot. It takes eating the right foods, finding the right clothes to compliment your figure based off of where you are right now, training so you can see the results you want, etc. Hope you prepare to be successful in all that you do.
2023-10-24 21:40:01 +0000 UTC View Post
Key thing to remember is to live your life to the fullest while building a lifestyle you’re proud to wake up to daily. Making healthy choices when eating out is about balance and moderation. It's possible to enjoy restaurant meals while staying true to your fitness goals. By being mindful and making informed choices, you can maintain a healthy lifestyle while savoring the experience of dining out. Salmon, rice, and salad is the perfect balanced meal to stay the course as it’s jam packed full of nutrients. Bon appetite!
2023-10-23 21:23:37 +0000 UTC View Post
Thoroughly enjoyed this weekends sunny vibes how about you? Got some good exercise in walking around town, swimming, and indulging in some light bites. Some healthy go to’s I had this weekend to make the most of my weekend without ruining the progress I made in the gym this week was scallops, salmon and skinny margaritas. Hope you enjoyed this weekend with the best food, atmospheres and vibes you deserve.
2023-10-23 01:37:18 +0000 UTC View Post
Today is a beautiful day to take a walk around the neighborhood, stroll in the park or run outside. The more steps you get in with Mother Nature the more calm you will become along with lowering your stress levels. It’s always a wise idea to walk it out outdoors and score all of the added health benefits versus just doing cardio on a piece of equipment indoors. There are always going to be different pros and cons you simply have to pick which ones are right for you.
2023-10-21 14:23:45 +0000 UTC View Post
Going to the gym in style helps you put a little pep in your step during lifting and cardio. Invest in workout attire that you feel comfortable and confident in. When you look good, you often feel more confident. Make sure your shoes aren’t too worn in because when running this can cause shin splints sometimes. What are some of your favorite workout brands?
2023-10-20 16:13:46 +0000 UTC View Post