Top Lifestyle Tips to Have a Successful Fitness Journey
Nutrition- most of your overall success is going to stem from having good quality nutritious foods that will fuel your body properly so you have better athletic performance.
1) Eat whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats.
2) Portion control.
3) Eat a balanced diet that includes macronutrients and micronutrients.
4) Stay hydrated and drink water regularly throughout the day.
5) Limit processed foods and added sugars.
Sleep- get your beauty rest, it’s more important for recovery then you may think.
1) Aim for 7-8 hours of sleep every night.
2) Establish a consistent sleep routine by sticking to a regular bedtime and wake-up time each day.
3) Create a sleep-conducive environment. Do whatever works best for you for example by keeping the room cool, dark, and quiet.
4) Avoid caffeine, alcohol, and nicotine before bedtime.
5) Avoid screen time for a few hours before sleep.
Exercise- create the body of your dreams with the power of weights and what they can do for you.
1) Stay consistent with your exercise routine, e.g., by scheduling workouts as a non-negotiable part of your day.
2) Choose a type of exercise that you enjoy and that suits your fitness level and goals.
3) Set realistic fitness goals for yourself and track your progress.
4) Get the right gear and equipment, such as comfortable workout clothes, good shoes, and a yoga mat.
5) Mix up your workouts to prevent plateauing.
Boxing is an excellent full body workout! Heavy bag workouts are an excellent practice for boxing moves to improve technique which build strength and endurance.
Of course, you can and should use boxing gloves to protect your hands unlike pictured here. However I just got in a few good punches just because I felt like it and for the sake of demonstrating.
It’s also crucial to warm up properly before a boxing workout, which I had done prior to this. Stretch afterward, and take breaks if you need it and have fun taking out some steam on the punching bag.
Ready, set, punch 🥊 it out.
Lifting Light Versus Heavy Weights
Lifting light weights with higher repetitions is in most cases used for improving muscular endurance.
Lifting heavy weights with lower repetitions is used for increasing muscle size and strength.
Lifting both heavy and light weights can improve your overall health, as well as reducing the risk of injury, improving your posture and metabolism, etc.
Heavy weight, lifting can also provide additional benefits such as improved athletic performance, and increased cardiovascular health.
Take your pick based off of your goals when it comes to your physique. You can also combine the two depending on your exercise of the day and in order to prevent plateauing, it’s good to switch things up! 💪🏽
Lunges are a wonderful go to exercise for strengthening those lower body muscles. They specifically work, the glutes, hamstrings, and quadriceps. If you notice while doing them, they help you to better improve your coordination, balance, and stability.
Proper form is crucial in order to receive the maximum benefits while doing this exercise. To do a proper lunge, start with your feet hip width apart and take a big step forward with one foot, bending both knees, until the back knee touches or comes close to the ground. Your front knee should be directly above your ankle, and both knees should be at a 90° angle. Push through the front heel to come back to the starting position then you will repeat on your opposite side for the desired amount of reps.
Let’s Lunge!
Let’s Cool Off with 10 Different Types of Cool Down Exercises:
1) Stretching exercises: calf & quad stretches
2) Walking or Slow Jogging
3) Meditation
4) Shoulder rules to release tension in the shoulders and neck.
5) Foam Rolling
6) Walking Lunges to stretch the hamstrings and hip flexors.
7) Static holds such as planks or bridges to strengthen and engage the core.
8) Swimming
9) Light resistance band exercises to help lengthen and stretch the muscles.
10) Light Jogging
Weightlifting, and resistance training will actually help you lose weight, as well as burn fat faster than if you were simply just doing cardio by itself. This happens because weightlifting will build more muscle mass overtime which increases your metabolic rate and helps you burn even more calories throughout your day, even during periods of rest. So if your goal is to lose weight, please don’t be afraid to hit the weights.
Barbell squats are a highly effective exercise that offer numerous health benefits. Targeted muscles engage your quadriceps, hamstrings, glutes, and your core. Another advantage of barbell squats is that they can enhance your bone density. This exercise places a significant amount of stress on your bones which forces them to rebuild stronger over time.
Barbell squats, not only improve your physical health, but also your mental health. Research has shown that they can improve memory, cognitive function, and decision making abilities. Training with a barbell requires you to focus on your form, which also helps decrease stress as well as increase your mind to body connection. Next time you’re at the gym for lower body day, you know what to do barbell squat it out.
Back home relaxing finally from todays 5 hour photoshoot. Can’t wait to share all of the amazing content. Get ready because I’m about to unleash more workout videos along with so much more. Hope your day was as incredible as mine was!
Hey, checkout my newest workout video featured on OFTV. It’s called Indoor Abs, it’s time to get shredded for summer with me. Click the link below and let’s go crunch!
https://of.tv/video/6488a0192a62990001fb601a/
No matter what keep showing up for yourself even on the days you don’t feel like it. Consistency really is the name of the game. Never quit on the things you want most in life.
Ready to recharge this Sunday? After an exhausting week I know I sure am! There are multiple ways you can do this such as:
Pamper yourself: Set aside time for self-care and indulge in activities that make you feel good. Take a long bath with scented candles, practice skincare routines, or have a spa day at home.
Spend time with loved ones: Use the weekend as an opportunity to connect with family and friends. Nurturing social connections is essential for well-being and can bring immense joy and relaxation.
Practice meditation and mindfulness: Take time to cultivate inner peace and calm by practicing these two things. Mindfulness can help alleviate stress, increase self-awareness, and promote relaxation.
Unplug from technology: Disconnect from electronic devices and take a break from the digital world. Spend time engaging in activities that don't involve screens, such as gardening, practicing yoga, or writing in a journal.
Take your pick and enjoy your weekend!
Summer is around the corner so what’s stopping you from achieving your hottest body goals yet?!
Start taking action today by implementing these top 10 hot girl (or boy) summer so you can feel your very best.
I remember what it’s like to not feel confident in a swimsuit or your clothes in general due to not putting in the work, therefore not seeing the results you want. Believe me when I say exuding confidence at the pool, tastes better than going back for seconds.
1) Eat until you feel satisfied not stuffed.
2) Hydrate with minimum half your body weight in ounces, especially in the heat of the summer.
3) Shoot for approximately 1 gram of protein per pound of body weight. This will help you keep you satiated throughout the day, and help curb cravings.
4) Train consistently minimum of 4 days per week, show up even on the days you don’t want to.
5) When craving something sweet, opt for a square or two of rich dark chocolate to satisfy your sweet tooth.
6) When dining out, look at the menu ahead of time, plan to split with someone if portions are big. Ask for sauces and dressings on the side.
7) Create an inspiring playlist of songs to get you pumped up and ready to rock your workout.
8) Get some new gym gear aka clothing that will motivate you to take your workout to the next level. When you look good, you feel good.
9) Don’t entertain the game of comparisonitis. So many people get sucked into comparing themselves to someone else whether it be in the gym, on social media, their idols, etc. Don’t envy over the work you didn’t put in. Hype yourself up, repeat uplifting affirmations and remind yourself of the beautiful person you are and are continuing to evolve into throughout your transformation.
10) Life is what you make it, so is your health and fitness journey that have a direct reflection on the overall quality of your life. Remind yourself there’s no magic pill, you’re going to need to learn to enjoy and trust the process. Believe that you can make your dream body happen and you will. If I could do it, so can you.
Let’s go!
Even with one piece of cardio equipment there are many different styles of riding you could do in order to have yourself a sweaty cardio session.
Endurance riding- which involves riding at a consistent steady pace for a long period of time. This is great for building cardiovascular endurance.
Interval training- this involves alternating between high-intensity cycling and low-intensity cycling, which can elevate your heart rate and burn more calories.
Hill climbing- is about increasing the resistance on your stationary bike and simulating hill climbs, which helps to build leg strength.
Speed cycling- which includes increasing the resistance, and cycling at high speeds. This can be a great cardiovascular workout.
Recovery training- cycling at a lower intensity, which will help to improve your recovery time after high-intensity workouts.
Choose your pick and hop on and get riding.
🍑 Top 7 Glute Exercises to Grow A Shelf
1) Squats target the gluteus maximus, which is the largest muscle in the glute group. They are a great exercise for building overall leg strength and increasing power.
2) Romanian Deadlifts - Romanian deadlifts target the hamstrings and glutes. They help with developing strength in the posterior chain and improving hip mobility.
3) Lunges - Lunges target the glutes, hamstrings, and quadriceps. They can help improve balance and stability while also building strength in the lower body.
4) Glute Bridge - The glute bridge is a simple exercise that activates the glutes and strengthens the lower back and core. It can also help improve your posture.
5) One-legged hip thrust - One-legged hip thrusts are great for isolating the glutes. They can also help improve balance and stability.
6) Cable kickbacks - Cable kickbacks are a great exercise for activating the glutes and improving your hip mobility.
7) Step-ups - Step-ups are a great overall lower body exercise that targets the glutes, hamstrings, and quadriceps. They can also help with improving balance and stability.
Consistency is everything. I promise you if you’re consistent with simply showing up it’s going to be next to impossible for you to fail. I am living proof of that. For years I have consistently shown up to workout about 4-6 times a week unless sick or injured. The results would shock me over time, because little by little your body will start to get more snatched and your mindset will sharpen. Physical activity will help enhance your cognitive function, alertness and athletic performance. So it’s time to get after it and grow.
Feeling in a daze or tired today? Me too. Time to push through. Let’s taco about getting high quality sleep. True story last night I didn’t sleep well and couldn’t with the massive storm. Pushed my schedule out because I knew my own personal limitations, and personally 4 hours is not cutting it. Getting enough high quality sleep is one of them.
Sleep is crucial for fitness want to know why? Quality sleep is vital for overall health and fitness. During sleep, your body repairs and rebuilds tissues, releases growth hormone for muscle development, and regulates hormone levels. Having a lack of sleep can and usually does negatively impact your muscle recovery, athletic performance, and hinder progress towards your fitness goals. So with that being said I hope you get a good 7-8 hours of good rem sleep tonight.
Renegade Rows are one of my all time favorite exercises. I would recommend using a weight that isn’t too heavy due to the fact that you’re going to be straining your upper body and back if you do. So pick one that’s light to challenging. Make sure to allow the weights to glide up and tighten your core as you do. This movement works many muscles simultaneously and will have you out of breath in no time so enjoy the burn 🔥 while it lasts.
Wearing the proper shoes according to the activities or training you’re doing is crucial for many reasons. The obvious reason is it prevents injuries. Shoes are designed for specific activities for example running, weightlifting, cross-training etc.
Improper footwear can lead to pain, discomfort, blisters, calluses, etc. This can also lead to long term, chronic issues such as stress fractures, back pain, shin splints, etc.
Choosing the right pair of new shoes is a a great way to enhance your overall performance when training and ensure that you remain comfortable while embarking on whichever physical activity you choose to do today.
Need more workout motivation? Try working out at a new gym, buying a new workout outfit, or working out with a new gym partner.
Do things that will spice up your fitness life and take you out of a maybe too mundane routine. Just like you would spice up other aspects of your life, the gym is no different. It’s your time to take inspired action, be your own cheerleader, and make sure you stay accountable to the goals you set forth for yourself. So make sure to do the things that will set you up to succeed in your daily routine so that you don’t hit a plateau, you just continue to crush it and score results.
Push ups are a simple yet effective form of exercise that can help you build quite a lot of strength. The specific exercise will target muscle groups, including your chest, shoulders, triceps, and core muscles. I challenge you to do these more regularly because if you do, they will gradually increase your upper body strength. In doing this, it will help increase your overall fitness level and make it easier to move things around and go through your daily activities with ease.
UFC inspired boxing 🥊 at the gym is always a great go to. It’s important to first get your body primed and properly warmed up by stretching and doing some light cardio.
Once you’re warmed up start with some basic boxing drills like jabs, crosses, hooks, and uppercuts to get your heart rate up and work on your technique.
To truly get in the UFC spirit you can also add in some ground and pound exercises. This means you’re going to practice punching a heavy bag or focus mitts while moving on the ground.
Make sure to always wear proper protective gear, focus on your form, and stay hydrated during your workout.
Lifting weights in the gym will help encourage an array of improved health benefits afterwards. For example it will increase your metabolism which will increase the amount of calories you burn when your body is resting.
This is why you feel more energized after a workout and your body is able to metabolize and digest food more effectively when your body is regulated better through daily physical activity and exercise.
This is one of my favorite reasons to lift because I put out a better energy and can eat more as a result of my active lifestyle.
Ready to rock your total body workout?
Here are some top tips for helping to expedite results with that…
In each session you should be focusing on working all muscle groups, and going one to two reps away from failure.
Consistent total body workouts will help increase your metabolism so that burning fat becomes an easier task, helps with stress management, and overall better quality sleep.
Including more total body workouts is going to help with the fat burning process if that is one of your goals. This gets the whole body revved up and ready to burn fat at a whole new level especially when you add weights into the mix.
Double down on your results and add some total body workouts into your training schedule this week.
Kettlebell swings are an amazing compound exercise for a total body torch kind of movement. It is going to engage your legs, glutes, back shoulders and core.
Explosive movements of swinging the kettlebell requires a lot of energy. This translates into an increased heart rate and improved aerobic capacity. The movement targets the posterior chain, which are known as the muscles on the backside of your body that are often neglected in traditional weightlifting exercises.
So give this one a go and let me know how good the burn feels. 🔥
Active recovery days are essential for maintaining a healthy and well rounded fitness regimen. Having days like these provide an opportunity for the body to rest and recover all while still engaging in some form of physical activity. This may simply look like walking around town in your new outfit of the night.
The mental benefits of active recovery include promoting mental wellness in order to further reduce stress and anxiety, improve mood and focus, and enhance energy levels. So with that being said make sure to step out around town day or night and reach your step count for the day to further your fitness goals.
Exercise will boost your mood by releasing endorphins, which are known as the feel good chemicals in the brain. This is why it’s a great way to start your day. For example, today I was feeling a little off so I decided to go work out, and instantly I felt better and ready to tackle the rest of my day. Now it’s your turn.
The dumbbell hip thrust is a compound exercise designed to target the glutes and hamstrings with the use of weights. It may seem like a simple movement, proper form and weight selection are key to ensure maximum muscle activation.
Adding in dumbbells to this exercise allows for a greater challenge and increased resistance. This will lead to greater gains in strength and muscle mass. So next time you hit the gym, don’t underestimate the power of the dumbbell hip thrust in order to build a strong and shapely lower body.
Unleash the power of battle rope, exercising for a full body workout. Embarking on this type of exercise will build endurance, strength, and burn calories like never before.
There are many different effective ways to stretch your arms. If you want to stretch your upper body out before your workout, these are some great ones.
Shoulder Stretch: Begin standing with your feet, shoulder width, apart, place one arm across your chest, using the other arm to gently press your elbow hold for 30 seconds and repeat with the opposite arm.
Tricep Stretch: Standing with your feet shoulder, width, apart place one hand behind your head, then reach your other hand behind your back to grasp your elbow. Slowly pull your elbow towards your head until you feel a stretch and your tricep muscle. Hold for 15 to 30 seconds and then repeat with the other arm.
Time to stretch!! Let’s go.
