Today was a rainy one, it’s important to keep your motivation up even when the weather is all doom and gloomy. Here are some ways you can do that.
1)Use light therapy which can help boost your mood and transform SAD which is known as seasonal affective disorder.
2)Change up your playlist to keep you extra inspired.
3)Use sticky notes with positive messages to uplift your spirit throughout the day which will get you pumped up for your training session.
See if these things help turn your mood around to bring better energy to the gym and your day overall.
You know what will make you feel like all that, a little self care. Show you just how much you love yourself. Make sure to fill your cup first. There are several ways to do this such as getting your nails done, a pedicure, a massage, spa day, getting your hair done, or doing a little retail therapy. Do things that make you feel more confident and watch how much better you feel and show up in your life on the daily.
Let the good times roll and find things to do that fulfill your soul and make you feel good. For example tonight I’m going to a comedy show. You know what they say laughter is the best medicine. Look forward to doing things that make you feel good from the inside out. Plus a little fun fact did you know that per hour you can burn up to 160 calories by laughing?! Time to have a good time while getting snatched!
Hope you enjoy this weekend as I am starting to! Get out and enjoy a little Mother Nature! It’s so beautiful outside today! It’s important to get an adequate amount of vitamin D for a healthy body and a regulated mood. Did you know over 75% of Americans are vitamin D deficient. So catch some rays and reset your circadian rhythm the right way.
Your energy will speak for yourself when you walk into a room, so make sure to really make an entrance while putting your best foot forward. Here are some tips to make sure you stay on top of your A game.
Smile because it’s contagious and will light up a room.
Hire mentors that have achieved the things you wish to and you will get there faster.
Put thought into what you wear for when you clean up nicely people will typically take you more seriously.
Build your confidence up daily by how you show up in life for practice makes perfect.
Surround yourself with positive people and as you leave a greater impact on others it’s likely that it will be reciprocated for you.
Never stop learning, exploring, growing into a better version of yourself by expanding your mindset, skill set, and more over time.
The better you become the greater your life will become overall.
Want to feel refreshed you may in fact just need a nap. Let me explain. If you find yourself feeling overly wired, anxious or tired. It could be your bodies way of signaling to you that you need more rest. Sometimes kicking that extra cup of coffee to the curb and taking a Power Nap could really help you thrive more between your performance at work, the gym, etc. The next time your body feels overwhelmed try slowing down and relaxing to see if that regenerates your system to feel more regulated. I did today and it worked like a charm.
Let’s go grocery shopping because I’m about to. Before I do let’s talk about the best options to get in order to maintain a lean physique.
Things to grab are lean cuts of meat, veggies, fiber packed foods, whole wheat tortillas, seafood, salmon, sweet potatoes, blueberries, blackberries, low sodium seasonings. Make sure to add these to your grocery list and watch your waist get slimmer as you cook a healthy dinner.
Work glutes with me so we can build a beautiful body with an even better behind. Here are some common tips to help your form on the booty builder.
1) Adjust your body For the proper angle so that you make a 90° knee angle with your body on the machine once you come up at the top of the exercise.
2) Lean your upper body back against the bench and adjust the seatbelt to where it feels most comfortable. The belt should rest against your hips.
3) Push off of the foot plates, applying pressure from the heel as well as your mid-foot. Now extend your hips as high as you can while squeezing your glutes on the way up.
4) Lower the weight back down and repeat as many repetitions as you would like with an each set. Then unbuckle the belt when you have completed the total number of sets as desired.
I hope these tips help the next time you go to work your glutes!
This is for all the red meat 🥩 lovers out there. Satisfy your taste buds without going overboard breaking the caloric budget. Here are some ways to order your steak in order to be a bit more health conscious.
1)Order grass fed beef if they have it. This is due to the fact that most American raised cattle are raised on corn this makes for a more fat-filled cut of beef. Grass-fed beef is leaner and loaded with omega-3 fatty acids.
2)A sauce can make or break your steak. Béarnaise for example is made mostly from melted butter and egg yolks which is the worst of options. Try Peppercorn instead which is based on wine and beef stock which is the lighter way to go.
3)Ditch the Rib Eye because it has 1.5 times the amount of fat that a sirloin does. The sirloin is going to be the leanest cut you’ll find on the menu besides filet mignon. Make sure to consume a normal portion such as 8 or 9 ounces.
Use these tips the next time you find yourself at a delicious steakhouse of which you would like to guiltlessly enjoy.
Going out and about on the town for the evening? Here are some tips to maintain healthy habits, even on the weekend.
1) Be sure to grab yourself some high quality H2O to stay hydrated while out walking around.
2) Keep a healthy snack on hand whether that’s in your purse, pocket or car. This way you won’t be tempted to make unhealthy choices because of their convenience.
3) Run your errands with intention meaning, feel free to get to your next destination while either speed walking or going at a faster pace then you normally would to speed up the rate at which you burn calories.
4) Peep the menu online ahead of time of the restaurant of your choosing so that you make the best most nutritious choices to keep you on track with your fitness goals.
5) Use a smart watch to track your overall stats for the day including calories burned through your daily activities in conjunction with your workouts.
Little tips go a long way, so my hope is that you’ll start to incorporate some of these if ya haven’t already as you enjoy the rest of your weekend.
💎 Diamonds are made under pressure. So remember once you get through the storm don’t forget to shine a little brighter. In tough times remember your strength and how important it is to not give up on the goals you’ve set before yourself. You’ve got this and will continue to rise up so long as you commit to showing up and putting in the work.
With tax season upon us now we can all take a breath of fresh air as this years hard work has come to an end. May we all be proud of the work we’ve accomplished this past year and give ourselves room to grow for the remainder of this one moving forward. Remind yourself that the future is bright and always be your biggest cheerleader, because at the end of the day it’s our own self that is responsible for the quality of our life. You have the power to fulfill those goals and aspirations so start knocking them out one by one with a can-do attitude.
Want to understand more ways to improve your back before summer hits? Let’s get down to the nitty gritty details.
A stronger back means better posture. Let’s start improving your overall back strength with a warm-up.
Resistance band pull downs
Overhead medicine ball slams
Band Bent Over Row
When you’re finished with your warm-up and want to begin training you can use exercises such as the one pictured here. This one features the T-Bar Rows which will help you achieve the look of having a more defined back.
Wide Grip Pull Downs
Close Grip Pull Downs
Pull Ups
Cable Row
Hyper Extension
Barbell Rows
Happy Lifting!
Lost in the wind. 💨 Speaking of being outdoors I’m going to jump on the bandwagon and ask who enjoyed watching the solar eclipse yesterday? Hopefully you enjoyed some of the best moments Mother Nature had to offer along with some fun filled outdoor excitement.
The solar eclipse signifies a spiritual cleanse if you will for many. According to Architectural Digest, it actually symbolizes a time of spiritual renewal. You may wonder what that means for you if you choose to believe these kinds of things. Basically it offers an opportunity for introspection and the shedding of old energies. So you know what they say out with the old and in with the new. I hope today you’re feeling renewed!
Strong is the new sexy. Don’t be shy to show just how tough you are from the strength you’ve built up over time. I bet you it’s a bigger confidence booster than you could imagine. Building yourself up to become stronger, better and faster then ever before as it’s going to take you further then buying some new fancy outfit ever will. Build what you can in the gym with that hard work and dedication it takes to achieve greatness.
🍩 Don’t forget to add a little sweet treat to your life every now and then. This Oreo donut was actually Vegan so it was somewhat healthier. To be quite frank sometimes it’s nice to add a little sweetness to my palette. Do you typically add that to yours as well from time to time? After all you’ve got to live a little.
Hope you have an incredible weekend! Don’t be afraid to get out and try new things. Spend time with those you care about and enjoy making memories doing adventurous activities. Let me know what you get into this weekend, as I hope it’s something epic and eventful.
Let’s go back in time….just kidding we can’t. What we can do is work on our back and getting it looking good for summer with a little of that v taper. This exercise here called the Seated Cable Row Machine is great to achieve more of that look. Aim for at least 4 sets of 10-12 reps. Time to go back in action!
Drink your water if you know what’s good for ya! You may be wondering what is the difference when it comes to water when ordering tap, still or sparking when dining out or even buying it for your own home. Allow me to give you the tea.
Tap water is sourced from city water supplies and undergoes a regimen to be up to par for official health standards. It typically contains trace minerals and may vary in taste. This isn’t always a sure tell sign that it’s going to be as healthy as we would expect it to be. There can be traces of things that aren’t good for us in our water as well such as scripts, etc. This is why it’s very important to have a filter in your home.
Still water is flat water without the carbonation. It can be sourced from natural springs, wells, or municipal supplies.
Sparkling water is also known as carbonated water. Sparkling water can be naturally carbonated from springs and a fun way to drink fizzy fancy water.
So it comes down to which type of high quality H2O do you like the most?
Set yourself up for the right kinda lift and you’ll be off to feeling the gains in no time. For the leg press make sure to sit with your head and back resting comfortably against the padded support. Place your feet on the footplate about hip-width apart while ensuring that your heels are flat and toes pointed slightly outward. This is going to make for a more comfortable experience when you learn to set yourself up for form success.
Decided to go for a little pizza 🍕 run. What’s your favorite kind? Mine are the hot & sweet kinds, or just a good veggie pie but those are hard to find unless you’re on the east coast. Let me know what your favorite pizza slice is and drop it below? Getting gluten free dough is a plus because you usually feel extra light afterwards. Eat up!
Hope your Easter weekend was as bright and fun as you expected it to be. If you have any left over Easter candy from the weekend here’s some great ways to put them to good use by still satisfying that sweet tooth.
Banana Oatmeal Chocolate Chip Cookies with any chocolate bars or bunnies you may have gotten. You can slice these up and add them to your recipe.
Granny Smith Apple Bites on a stick covered in coconut, chopped nuts and drum roll please…m&m’s.
You can also make a healthy Chex mix with an assortment of the things you already may have at home, including the new candy you received this holiday.
Hope you enjoy these fun, snack ideas just spruce up your diet this week!
Get outside and enjoy the beautiful day Mother Nature has blessed us with today. If your Vitamin D levels are low the best thing you can do is get some sunshine as this will naturally boost it. So if you spend a lot of time indoors, or glued to your computer, try switching it up and go for a walk outside on a nice warm spring day or bring your laptop to work from the pool instead of inside your own home. I hope you make the best memories this holiday weekend!
It’s time for Hip Thrusts for days?! This is a highly effective exercise in order to grow the glutes. In addition to this it helps to stabilize your core muscles which helps with back pain and posture overall. Try this one out and let me know how you like it.
It’s go time. Lately I’ve been feeling like I’m going 90 miles a minute always doing something. But I’m ready to kick back, relax and enjoy the beautiful Easter weekend that’s around the corner. About to kick back on the balcony and enjoy some Mother Nature as I plan out my goals for the rest of this month. Hope you stay on top of your stuff while still taking a moment to enjoy all the beauty in this very moment.
Start your day off on the right foot! Begin your day by having an healthy morning routine and expressing gratitude for the things you have and the opportunities that may be on the horizon. Reflect on the positive aspects of your life to set a positive outlook on the day. After all the best way to look is up, and by looking at the glass half full. Stay positive even when life gets tough, you’re stronger.
Let’s see how low you can drop it to the floor. If you would like to burn more calories, build beautiful quads and glutes, increase your core stability, improve your joint flexibility as well as hormonal response then squats are the exercise for you. Here I’m doing squats weighted with a squat bar. You can add and subtract the plates as you deem fit for your lifting capabilities. See how far you can push yourself personally I did about 5 sets of 12 reps. Let’s drop it down low.
🛍️ OOTD what do you think of my Sporty Spice looking outfit of the day? By the way if I was a spice girl I would totally relate the most to her style. I think being sporty, nice, mixed with a little bit of spice is the way to go. Am I right or what? No filter or editing just little ole me in real life shopping away. After all it’s one of my favorite things to do. Plus I’ve successfully walked several miles around the mall getting my steps in. Can you say cardio for the day, check. ✅
Enjoying some fun in the sun! ☀️
Here are some great options when dining out on the beach. Order your drink skinny style, you can thank me later. Place an order for grilled veggies, octopus 🐙 and grilled meats. Enjoy the light carbs, and focus on what matters most enjoying times with friends and fam. Hope you have a beautiful day!
