Have you hit any of your goals for the week?? Take a look at some of my goals I set for myself at the beginning of the week! ☺️ I can confidently confirm i’ve hit every single one this week!! I’m proud of myself!! Who else is on their grind?🙊💪🏼
2024-07-14 13:36:03 +0000 UTC View Post
Happy Saturday everyone I had to switch up the sweats for something a little more chic today!! 😜💼 What is everyone up to this weekend?? 😋 Send me a message!
2024-07-13 14:33:06 +0000 UTC View Post
This has been apart of my daily routine this year 🙆🏻♀️🤭
2024-07-12 14:46:50 +0000 UTC View Post
Throwing punches with boxing gloves is such a game changer! 😩🥊 The added weight may not seem like much, but it makes every jab and cross feel like a full-body workout. Each punch demands more power and precision, building strength and endurance. Let me know if you’ve felt the burn? 🥵🔥
2024-07-11 12:44:01 +0000 UTC View Post
Happy 🐪 day and midweek check in!😋 💪🏼 We've made it halfway! let's keep a strong momentum going. 🫡 Remember even if you’re having a rough day/week each day is a new opportunity to reset, refocus and keep moving forward. 📈
2024-07-10 13:04:04 +0000 UTC View Post
It’s essential to get the basics right to avoid injury and maximize gains!! 🏋🏻♀️ 🔑 When doing squats, remember to keep your chest up, back straight, and knees aligned with your toes. Avoid letting your knees cave in or your back round, as these can lead to knee and lower back injuries. 🙅🏻♀️Don’t 🙅🏻♀️let your heels lift off the ground, as it compromises stability and form. Proper squats help build strong legs and glutes. improper form 🚫can cause unnecessary strain and setbacks. Happy Monday! 😇
2024-07-08 15:25:03 +0000 UTC View Post
Taking a moment and taking some quiet out of my loud busy and hectic workout schedule for a peaceful meditation sesh.✨🧘🏻♀️✨In a fast paced fitness journey, it is veryyy important to balance physical workouts with your mental well being. Meditation helps reduce your stress, improves focus, and enhance your emotional health. It’s time to reset, reconnect, and recharge both mind and body!!!! 🥵Remember fitness isn’t just about physical strength .. it’s about creating a strong and calm mind too. 🧠💪🏼⚡️
2024-07-07 14:13:02 +0000 UTC View Post
Enjoying a delicious smoothie with pineapple, mango, and strawberries! 🍍🥭🍓 This is not just refreshing but also super healthy. Pineapple is great for digestion and reducing inflammation, mango for boosting my immune system and supporting eye health, and strawberries are very rich in antioxidants and vitamin C. It’s been a recovery week for me, and this smoothie is the perfect way to refuel my body, support muscle recovery, and keep my energy levels high. 😍🥤💪🏼
2024-07-06 14:48:03 +0000 UTC View Post
Happy 4th to those celebrating 🥳🍻🎆🦅 How are you spending your day? 😍🇺🇸
2024-07-04 11:28:03 +0000 UTC View Post
Tough workout with resistance bands for the upper body! 🥊💪🏼🥵 Resistance bands are really great for building strength and improving endurance in my arms. They add a constant tension activating muscle fibers, leading to better muscle growth and stability. 😇 Also.. they’re great for enhancing my punch power and speed, which is crucial for kickboxing. Incorporating resistance bands into my routine helps prevent injuries and keeps my workouts a little more dynamic. 💥
2024-07-03 14:05:04 +0000 UTC View Post
Quick jogging sesh/warmup up on the treadmill🥊🏃🏻♀️ A good cardio warmup is very important to get the 🩸 flowing, increase your heart rate, and prepare the body for an intense workout. Running/jogging on the treadmill helps improve stamina and endurance. 🔥
2024-07-02 14:06:05 +0000 UTC View Post
A little motivation to help you start your Monday 😼 Every week is an opportunity to chase your goals and become the best version of yourself!! Remember as far as your fitness goals for the week “The only bad workout is the one that didn’t happen!” 🔑
2024-07-01 11:47:06 +0000 UTC View Post
Selfie Sunday and rest day vibes 😍 Embracing this day and reflecting on this weeks progress. 📈💪🏼
2024-06-30 12:24:06 +0000 UTC View Post
The grind continues.. haha let’s talk about some cross training benefits for a kickboxer. 😼 This involves incorporating a variety of training methods to improve overall performance, prevent injuries, and maintain a balance in your fitness. Here are some effective cross training activities for a kickboxer just to give a couple of examples..
You can implement Strength Training
(Weightlifting) Focus on compound movements like squats, deadlifts, and bench presses to build overall strength.
(Bodyweight Exercises) Push-ups, pull-ups, and dips help build functional strength.
If you incorporate these cross training methods, you’ll better develop a well rounded fitness regimen that maintains high levels of physical conditioning for yourself!! 💪🏼
Just a little more celebration before i get back to the grind! 🥳🥂💛
2024-06-28 14:31:05 +0000 UTC View Post
Guess what day it is?? 🎂🥳😇 On my birthday behavior😜 and feeling extra special today and grateful for all the love and support from you all! Thanks for celebrating with me help me make my day a little better😋😋🎈🎈
2024-06-27 12:25:03 +0000 UTC View Post
Healthy eating doesn't have to be boring! 🥗✨ Check out this delicious tuna tartare salad I’m enjoying 😮💨😮💨 its fresh, flavorful, and packed with nutrients. The more I focus on nourishing my body with wholesome foods, the less I crave junk food, and honestly it doesn't even taste good to me anymore! Plus, I feel so much more energized and productive throughout the day. Choose health, and your body will thank you! I’ve been making sure to eat super healthy especially lately so i can glow for my birthday which is already coming up tomorrow!! 🎂😝 that was too fast i’m not ready!!😩😩 haha
2024-06-26 12:22:06 +0000 UTC View Post
Understanding the difference between static and dynamic stretching can elevate your fitness routine! 🧘🏻♀️ ✨ In the first pic shown I’m doing alternating side stretches as part of my dynamic warm-up, which gets the 🩸 flowing and muscles ready for action. Swipe to see the second pic ➡️ I’m holding a pigeon pose for a deep static stretch, helping to improve flexibility and muscle relaxation. Both are essential !! static for cool-down and flexibility, dynamic for warm-up and performance. Which one do you prefer? ☺️
2024-06-25 05:33:38 +0000 UTC View Post
This is your Monday reminder that you can handle whatever this week throws at you!! 💥 😇 🏋🏻♀️
2024-06-24 16:55:17 +0000 UTC View Post
Setting important goals especially realistic and attainable ones can be a very great addition to your schedule in having a productive, well planned and fulfilling week ahead of you! I love taking up my Sunday’s to do this so that i’m ready and prepared and have great direction to start my Monday!! This week I especially wanted to touch on my fitness goals! 📝 Swipe ➡️ to see some of my weekly goals incase you need some inspiration! 😊 Comment or send me a message to share some of yours and let me know by the end of the week if you were able to achieve any!! 💪🏼
2024-06-23 17:39:32 +0000 UTC View Post
Due to the weather I brought the sweat sesh indoors with a pretty tough virtual workout class🌧️😜 Don’t let your fitness goals suffer too! 💪🏼
2024-06-22 14:43:05 +0000 UTC View Post
Keeping your kickboxing equipment clean is crucial for performance and hygiene! 🥊 🧼
Some tips: 1️⃣ Air out your gloves after every session to prevent bacteria buildup.
2️⃣ Wipe down your gear with a mix of water and vinegar for a natural disinfectant.
3️⃣ Use a deodorizing spray to keep them smelling fresh.
4️⃣ Store your gloves in a well-ventilated area, away from direct sunlight.
5️⃣ Don’t forget to wash your wraps regularly—clean wraps mean clean gloves! 🧼🧼🧼
Have you guys ever wondered about the power of sleep?? 😩 🛌Did you know it is just as important as your workouts and nutrition!!
💤When you sleep, your body goes into repair mode. Growth hormone is released, aiding muscle recovery and growth. Skimping on sleep means you're not giving your muscles the full chance to recover and get stronger. 💪🏼
💤Quality sleep improves your coordination, reaction times, and overall athletic performance. Whether you're lifting weights, running, or doing HIIT, better sleep means better results. 🚀
💤A well-rested mind is crucial for focus and motivation. Ever tried to crush a workout on just a few hours of sleep? It’s tough! Good sleep keeps your mind sharp and ready to tackle your fitness goals. 🧠
💤Lack of sleep can disrupt hormones like cortisol (the stress hormone) and leptin (the hunger hormone). This can lead to increased stress and cravings, making it harder to stick to your fitness and nutrition plans.
💤 Your immune system needs sleep to function optimally. Getting enough rest helps prevent illnesses that can sideline your workouts.
💤 Sleep affects your mood and energy levels. When you're well-rested, you're more likely to feel positive and motivated to hit the gym and stay active. 🌞
Sleep is not a luxury; it's a necessity! Make it a priority, and watch your fitness gains skyrocket. 🌙 💫 Send me a message or comment below to let me know how much sleep you get!!
Happy 🐪 dayyy!! 😝 Because of the questions i’ve been getting, today I want to let you guys in on one of another one of the less hard core self defense tools that I like to have handy to me!! ⚡️⚡️Keep in mind it is also a good idea to have versatility with your defense tools because of what different situations may call for!
The reason I wanted to talk about the taser 💥 is because it’s one of the most effective self defense tools, and I carry one because of it’s immediate stopping power, allows you to create a safe distance, and it is an option that does not cause permanent or too significant of damage to anyone. Which does not mean it is to be used carelessly!! It does deliver an electric shock that temporarily can stop the other person. It is also pretty easy and straight forward to operate, even under stressful situations for you to effectively protect yourself.
Remember to practice holding the defense tool so that it is more familiar and comfortable to you, and ensure it’s easy to reach.
It is also very imperative to understand the effective range of your taser and how to aim it accurately.
Hey everyone!! Happy Tuesday!! Let’s talk about the 🌶️ spray in my hand! Today, I want to discuss something incredibly important to me which is personal safety. 🙏🏼 As a self-defense advocate, I’m often asked about the tools I carry to protect myself. One essential item I always have with me is 🌶️ spray, and I want to sharewhy it's a crucial part of my self-defense strategy.
‼️ The first reason is that it is very simple to operate and easy to use, even under stress. A quick spray can stop someone long enough for you to get to safety!
‼️ I also really like that it is a protective tool and is intended only for protection! Unlike other self-defense tools, 🌶️ spray is safe, which means it can stop someone without causing permanent damage. This makes it a very responsible choice for self-defense.
‼️ It is also an effective deterrent. When used correctly, 🌶️ spray causes immediate discomfort, including intense irritation, temporary loss of vision, and difficulty breathing. These effects can stop someone for up to 45 minutes, giving you ample time to get away and seek help!!
‼️ The fourth reason is mainly the convenience it is compact and portable. 🌶️ spray is small and lightweight, which is why it’s super easy to carry in your purse, pocket, or even on a keychain. Because it’s portable, you can have it with you at all times without inconvenience.
‼️ Carrying 🌶️ spray on you is also allowed and accessible in many places. 🌶️ spray is allowed and available to purchase. Just be sure to check the specific laws and regulations in your area to ensure you can safely carry it!!
❕❕Don’t forget it’s very important to know how to use it!❕❕
❕Be sure also to practice first! Familiarize yourself with how to use your 🌶️ spray. Practice holding and aiming it, so you’re prepared.
❕Keep it accessible to you! Make sure your 🌶️ spray is easily reachable, whether it’s in your hand, on a keychain, or clipped to your bag.
❕Aim for the eyes and face! When using 🌶️ spray, aim for the face, particularly the eyes, for maximum effectiveness.
❕Last but not least, always make sure you move away after spraying!! 😫 Create distance between you and the person and get away immediately!!
Thanks for reading if you read through this entire post!! 💪🏼😇 Always remember to take care of yourself and stay safe!
Finding peace in the quiet moments and staying on track! ☮️😇 Happy Monday hope everyone crushes this week! 💪🏼
2024-06-17 13:23:07 +0000 UTC View Post
I ABSOLUTELY LOVE listening to music and drowning out all other noise while working out! 🎵💛🏋🏻♀️ It helps me go harder and tune out distractions and distracts me from constantly thinking about the pain my body endures! 🥵 hahah I’m curious what your fav/ go to tracks are and what keeps you motivated and going!! Send me a message or drop a comment! 🥰
🎶 Did you also know that listening to music during workouts can enhance your performance by increasing your motivation and reducing exertion. Upbeat music helps maintain a steady rhythm, boosts your mood during your workout, and distracts you from fatigue??!!!😍💪🏼
Tiny but mighty 💪🏼💪🏼😤 LOL 200 on the leg press today! Partaking in some cross training this week which involves incorporating a variety of training methods to improve overall performance, prevent injuries, and maintain balance in fitness!!
Strength Training is a great and effective activities for anyone and especially anyone participating in any combat sport!
Me any time I see a women’s empowerment mural 😇🥰 hehe reminders to be fearless and unstoppable! 💪🏼👠
2024-06-14 13:30:12 +0000 UTC View Post
Getting adjusted to helps you maintain your top form is so important! 😩 Soo many perks besides how good it feels during and after!! Regular chiropractic adjustments can help improve alignment, enhance mobility, and reduce pain, keeping my body in optimal shape for those intense workouts I’m always doing! Staying aligned means better posture, fewer injuries, and a more effective regimen. Always remember: a healthy back and body is the foundation of a strong and active lifestyle! 💪🏼😮💨
2024-06-13 15:28:12 +0000 UTC View Post
