As the colder months approach, maintaining and progressing in your health and fitness journey can be a rewarding challenge. Here are some tips I would like to share if you’re determined to see progress throughout this fall season.
Switch up your workouts. Autumn provides an opportunity to try new indoor and outdoor activities like hiking, indoor rock climbing, or group fitness classes to keep things interesting.
I can’t emphasize the importance of strength training enough. Building lean muscle not only boosts metabolism but also provides functional strength for daily tasks. Focus on compound movements like squats, deadlifts, and bench presses.
High-Intensity Interval Training (HIIT) can be highly effective for burning calories and improving cardiovascular fitness. Incorporate HIIT sessions into their routine for quick, efficient workouts.
I would definitely encourage you to eat seasonally delicious healthy foods. Fall is a great time for nutrient-rich, warming foods like squashes, sweet potatoes, and hearty soups. These foods can support your fitness goals and provide essential vitamins and minerals.
This is just a start however incorporating these things into your fitness journey will allow you to make strides of progress. So let’s get to it.
Ready to conquer some upper body exercises?
Shoulders were always my favorite to train because you feel strong. In my opinion you can also knock out several supersets and be done quicker than training other muscle groups.
Some of my favorite exercises for a successful shoulder pump are:
Alternating Dumbbell Front Raises
Dumbbell Arnold Presses
Lateral Raises (Machine or DB)
Alternating DB Punches
DB Shoulder Presses
DB Upright Rows
These are just some of my faves to name a few. Try them out and let me know what you think?!
Planning on walking it out at the mall today and buying some new shoes while I’m at it is my favorite way to get in some essential cardiovascular healthy habits. Walking is an accessible and low-impact exercise that offers a plethora of benefits. The magic number often mentioned is 10,000 steps per day. While this is a good goal to strive for, it's important to remember that the ideal number of daily steps can vary from person to person based on their health, age, and fitness goals.
It's an effective way to burn calories, and even a modest increase in your daily step count can contribute to weight management and fat loss.
So with that being said let’s walk it out.
Being healthy with hydration on the go is not as hard as it seems. To hydrate you can buy a gallon of spring water or one with a higher ph for a buck or two. Of course a bottle of water is an option as well, you will just have to drink several to add up to the goal you’re trying to get to overall. Additionally you can get a reusable one from several different companies that offer them that way you get in your daily water intake. Which one will you choose? Personally I do a mix of taking water bottles when on the go so it fits in my bag and then I drink my gallon while at home.
Hope you’re having an amazing weekend like I am. Getting ready to get my steps in walking around an art museum. You don’t always have to get a major workout in order to feel good. Sometimes just living it up on the weekends will make for stress relief, allowing your muscles time to repair themselves, and give you the time to enjoy your life more. Cheers to a fulfilling weekend filled with fun adventures.
The secrets out my favorite color is pink couldn’t ya tell. Over here looking like some bubble gum 😂
Hope you’re having an incredible weekend, I know I am! I had the pleasure of having a beautiful girls night out. The restaurant order to stay on the lighter side was a skinny spicy margarita, water to hydrate, octopus, tzatziki dip with pita, and tuna tartare. Don’t let going out to dinner make you feel like it’s going to ruin your progress it won’t if you don’t let it. Remember you’re in control and can very much so enjoy your life while feeling and looking good.
Sweaty 🥵 Selfie for proof or did the workout even happen?!
Yesterday was an epic leg day. I wanted to drop a great leg workout I created for you to try. Let me know if you mastered it and feel the 🔥 heat or want to take it up a few notches.
Warm Up: Stair Master 10 mins
Leg Extensions: 4x12-15
Hip Abd. Machine: 4x12
Calf Raise Machine 4x12-15
Plate Squat Pulse 3x15
Leg Press 4x10
Cardio & Cool Down: Bike 30 mins
1.5 hour workout total
Dumbbell Renegade Rows are one of my favorite exercises to do because it effectively engages both your back muscles as well as helps to tighten your core.
Set Up: Start in a push-up position with a dumbbell in each hand. Place your hands directly under your shoulders, and your feet should be about hip-width apart.
Engage Your Core: Tighten your core to maintain a stable body position throughout the exercise. This will help prevent your hips from swaying.
Row with One Arm: Lift one dumbbell off the floor while balancing on the other. Pull the weight towards your hip or ribcage, keeping your elbow close to your body. Squeeze your shoulder blades together as you lift the weight.
Lower with Control: Lower the dumbbell back to the floor in a controlled manner. Avoid dropping it, as this can strain your wrist or shoulder.
Alternate Sides & Repeat. Let me know if you enjoy this one as much as I do?!
Feeling fresh with this new cut and color. What do you think of it? Working out daily and constantly washing your hair can have damaging effects. So in order to keep it looking fabulous and fresh cut the dead ends off, use good products on it, don’t over wash it to prevent it from drying out. On top of that make sure to hydrate and drink lots of water as well as take your biotin to maintain healthy looking locks.
Welcome to all the newbies here. I’m happy to have you here with me. It brings this fit chick pure joy to help people along their fitness journey. With that being said, what are some things you would like to hear me talk more about when it comes to different health and fitness related topics. Drop a comment below to let me know. Hope you have a healthy and happy day!
Embrace tranquility at home where your mind finds peace and your body thrives whether it’s working from home or training from the comfort of your own place. Working in a relaxed state isn't just a luxury, it's a path to better mental health and overall well-being.
Supercharge your Sunday through things that make you happy! When your happiness is on point your life will be fruitful in many ways.
Eat well and you will be in a better mood.
Surround yourself with amazing people, your life will seem even more beautiful than it already is.
Practice gratitude outside in Mother Nature and your life will get so much more fulfilling.
Practice feeling amazing first and the rest of your life will begin to follow suit.
Hope you’re having a relaxing weekend. No matter what the weather might be like on your side of the world, I’m sending you some good ☀️ sunny vibes!
If you do what you’ve always done, you’ll get what you’ve always gotten. So you have to change it up in order to excel. Training the booty is never a bad idea. Even when you’re in a pinch for time you can make the most of a quick sweat as long as you pick a challenging weight. Practice loading up choosing to go the extra mile, push the extra rep, and consistently progress with how hard you go. Your body will thank you once the results start coming through.
In the spooky spirit of Halloween 🎃 we have a choice to either live our life a bit on the edge and get wild with our nutrition habits this month. The other option is we could remain the angels we are and indulge only a little bit while maintaining our progress by consuming predominantly healthy options and continue to stay on track with our goals.
Healthy Halloween Tips:
1. Share a Carmel apple with a friend. After all an apple a day keeps the doctor away.
2. Don’t eat any opened candy that you received from someone, make sure it’s sealed.
3. Go for healthier alternatives when you can instead of traditional candy brands.
Healthy Candy Options & Alternatives:
Smart Sweets- gummies instead of Sour Patch Kids or Swedish Fish
Unreal- Dark Chocolate covered coconut 🥥 almonds instead of an Almond Joy bar.
Skinny Dipped Cups- instead of Reese’s PB Cups
Hope these help your sweet tooth as I know it will for mine.
Fueling your body with the proper nutrients is the key to unlocking your full potential in the gym. It's not just about eating; it's about eating strategically to optimize your workouts and achieve the best results. Let’s break it all down.
Hydration: If you’re dehydrated this can have negative impacts your performance. Water helps regulate body temperature, transport nutrients, and remove waste products. Ensure you're well-hydrated before, during, and after your workout.
Pre-workout Nutrition: What you eat before a workout can make a significant difference. Consume a balanced meal containing carbs, protein, and healthy fats 1-2 hours before exercising. This provides sustained energy and prevents fatigue.
Intra-workout Fuel: For extended or intense workouts, consider intra-workout nutrition. Quick-digesting carbs like energy gels or a banana can provide an energy boost during exercise.
Post-workout Recovery: Your body is primed for nutrient absorption immediately after a workout. Consume a protein and carb-rich meal within 2 hours of finishing your session. This helps replenish glycogen stores and aids muscle repair.
Supplementation: Consider supplements like creatine, branched-chain amino acids (BCAAs), and whey protein if they align with your fitness goals. Consult with a healthcare professional or nutritionist before adding supplements to your routine.
In conclusion, what you eat directly impacts your performance in the gym. Proper nutrition ensures you have the energy, endurance, and muscle recovery needed to get the most out of your training sessions.
Unlocking the Power of Glute Growth
Are you ready to sculpt those glutes and boost your lower body strength? To help you achieve your fitness goals, let's dive into some specific exercises that are highly effective for growing your glutes.
Squats are the holy grail of glute exercises. Whether you opt for classic back squats or front squats, this compound movement targets your glutes, quads, and hamstrings.
Deadlifts engage the entire posterior chain, with a strong emphasis on your glutes and hamstrings. Mastering this exercise not only strengthens your glutes but also improves your overall lifting capability.
Hip Thrusts specifically isolate and activate the glutes. By placing your upper back on a bench, your focus remains solely on thrusting your hips upward. These can be performed with a barbell or resistance band for added intensity.
Try these out and let me know which one you enjoy the most!
Stretching is the way your body says "thank you." It promotes flexibility, and enhances joint mobility. But it's not just about improving athletic performance or avoiding injuries. Stretching can help alleviate everyday discomfort caused by sitting for extended periods, stiff necks, or lower back pain which you might experience from working at a desk all day. It's your secret weapon against the aches and pains of modern life, a natural remedy to help eliminate the sedentary traps we often fall into.
You have a choice everyday to wake up and choose greatness or mediocrity. Personally, I choose the first. Now you have to pick whether or not you wish to experience a higher quality of life daily. After-all in many cases how we do one thing is how we do everything. We are a sum of the actions we repeatedly take, the people we choose to be around, the books we decide to read, etc. Hope this helps you decide what matters most in your life.
Getting serious results with these dumbbell front squats.
Front squats place a large load on the quadriceps, know as the muscles at the front of your thighs. They are highly effective for the development of this muscle specifically it helps to increase strength and muscle size. This will not only enhance the appearance of your legs but also contribute to improved lower body function.
The results will start showing the more you incorporate this exercise into your training. Don’t be shy to increase the weight load to really start building up those quads.
The look I give when I know I’m about to try a new restaurant. Don’t you ever get excited to try new places? If you’re one of those people who gets anxiety when eating out on the weekends worried about ruining all of your progress don’t stress it there are so many ways you can stay on top of your healthy eating habits.
Some tips:
Stay away from heavy sugars. When drinking opt for skinny versions or without heavy syrups.
Choose to have your cocktail on the rocks or neat.
Ask for a healthy menu to eliminate confusion around how healthy or heavy a dish might be.
Tell the waiter you would like to have the sauces and dressings on the side because usually they add several servings instead of just one.
Little changes will help drastically over time. Also keep in mind you can track what you eat and from where with specific restaurants with the help of MyFitnessPal.
Hope these tips help you stay on track this weekend!
Walked it out getting 17,000 steps in around town yesterday while visiting Key West. Being a tourist in a new city is such a fun way to fit in fitness. Whether it’s browsing the scenic views, shops, or breaking it down on the dance floor you’re going to be burning up a storm of calories while staying on track of your goals. It’s time to get wild and go adventure around town, let’s go.
You might be wondering what you should do when road trippin’ to stay healthy and on track with the goals you have set for yourself.
Buy healthy snacks ahead of time or on the way so you’re not tempted to go for unhealthy fast food.
You can even stop at a local convenience store or gas station to opt for nuts, veggies, beef jerky, waters, a protein bar and alkaline water.
These are going to be overall gut friendly options versus donuts, candy and pizza. You’ll find yourself being a lot less bloated and your road trip a lot more enjoyable when you feel your best.
Behind the scenes selfie 🤳🏽 from my shoot. About to knockout a bunch of content for you all. Hope you’ve been enjoying my page, OFTV workout videos as well as health and fitness tips. There’s so much more to come so stay tuned!
In the fall spirit when the season is changing, and people are starting to feel a bit under the weather with flu season around the corner. It’s smart to have a pick me up on standby aka vitamins and EmergenC packets for a natural health boost. If ya know what’s good for your body, make sure to fill up on your essential daily vitamins too. They really do make a world of a difference.
Dumbbell tricep extensions are a really effective isolation exercise. This movement targets the muscles on the back of your upper arms known as the triceps.
When performed with appropriate resistance and repetitions, this exercise can lead to tricep muscle hypertrophy. Overall this will give you a more defined looking arm with added muscle definition.
I like to complete about 3-4 sets with a rep range of about 8-15 reps depending on how heavy the weight is.
Todays mantra is it’s a rest day for the books including but not limited to relaxing on the balcony, setting the intention for the week ahead. Totally going to indulge in eating some healthy sushi while goal setting. I definitely make it a priority to knock out what I have to do with a list for the week ahead. It’s fulfilling during goal setting to make both small and big goals an important part of my weekly routine. What are your intentions and goals for the week ahead?
RDL’s known as the Romanian deadlifts exercise is known for improving the strength of the lower back, hamstrings and glutes. Both Romanian and stiff-legged deadlifts are actually going to target your hamstrings a bit more than the standard form. In-fact they also put less pressure on your lower back and are ideal for people with back pain. So if you’re anything like me and need help boosting strength in this area, it’s certainly a great idea to add this exercise into your lower body training days. Ready, set, let’s go drop it low.
Swimming is good for the mind, body & soul.
For the body it makes for a great low impact, total body exercise that is great for cardiovascular health and to help manage your weight.
It works wonders for your mind as it allows you to relax and focus, while improving your mood. On top of that allowing you to rest easier at night with some deep sleep.
Last but not least it allows your soul to get more connected to nature providing you a beautiful sense of peace. While heightening new levels of mindfulness as you focus on your breath work and moving through the present moment.
So with that being said let’s go for a swim.
Going out to enjoy life with a little wining & dining to relax from the day to day stresses is a beautiful and essential aspect of life that can profoundly impact our physical, mental, and spiritual well-being.
Hustle culture 24/7 can be toxic and bombard your central nervous system. Once you learn to embrace the beauty of the present moment you can achieve more of a sense of balance when it comes to fulfillment from rewarding life experiences. Don’t be afraid to invest time into things that matter like making sweet memories to last a lifetime no matter what pressing matters may be on your mile long to do list.
To grow your arms specifically your biceps, you can incorporate different types of bicep curl exercises into your workout regimen.
Various types of bicep exercises are:
Bicep Curls (pictured here)
Preacher Curls
Standing Barbell Curl
Spider Curl
Hammer Curl
Cable Curl
Try this out and let me know which one is your favorite, that you’ve decided to incorporate into your next arm workout.
