Let’s talk about the health benefits of a cold bath and what it does for you…
Soothes muscles
Improves circulation
Increases metabolism
Improves breathing
Mood boost
Relieves pain
Reduces inflammation
How does it do this?
The cold water sends many electrical impulses to your brain. They shock your system to boost clarity, alertness and energy levels. Endorphins are released. This process is my favorite because they’re often referred to as happiness hormones. The effect this has on you will lead to having a more optimistic perspective on life along with an overall improved well being.
Getting my red light therapy action on this morning. Are you ready for a nice reset? If so this will be your new main squeeze to add to your daily routine.
The benefits of using red light therapy are it will reset your circadian rhythm and improve your sleep quality, wound & scar healing, increase your cognitive abilities, reduce inflammation, great for anti- aging, improves muscle recovery and physical performance. The list goes on… try it out and let me know how it goes. There are also more portable versions you can get for more convenience, but how cool is this red light therapy tent!?
Sometimes you have to get your steps in via strutting around the mall. It’s a fun way to browse and sometimes something special will catch your eye. It’s ok to mix fitness with a little self lovin’ and treat yourself right. With that said I’m going to keep on steppin’ to reach my 10k steps for the day… hope you are too.
SWEAT💧 SUNSHINE ☀️ & SEROTONIN 😊
This is the ultimate trio for improving your mental health and getting your body summer time swimsuit ready.
Sunlight exposure, particularly in the morning can help regulate your circadian rhythm and improve your overall sleep quality. What this will do is have a direct effect to enhance your cognitive function and attention throughout your day.
So now you know how to start your day if you would like to wrap up your night in a more peaceful way when you’re off to dream land. 😴
Sometimes you have to stop and appreciate how far you’ve come along your journey. Make sure not to overwhelm yourself with unnecessary pressure. You are doing great and just have to remain consistently showing up for yourself so you can put your best foot forward in all that you do.
Are you ready to crush it today?!
💧 Get that top notch drip.
Get you some high quality H2O. Cue in water boy here lol has anyone seen that movie?
Consuming high-quality water is better for hydration versus poor quality, water can disrupt the natural balance of fluids in your body, which can lead to dehydration.
Having clean water can help with weight loss and improved brain function. Dehydration can cause fatigue and brain fog, while drinking high quality water can improve focus and mental clarity.
High quality water can also improve your overall skin health and give you that glow factor. It can help keep your skin hydrated and help reduce the appearance of wrinkles and other signs of aging.
So the next time you think about getting just tap water, think about how much more pure it would be if you opted for a better quality brand or even got a water filter. The more you know, the more you’ll glow.
Beach Body Ready Barbell Workouts
Let’s talk about what kind of exercises you can do in order to feel best about yourself in your swimsuit when you hit the beach.
Bent Over Rows for your back
Bench Press for your chest
Deadlift targets your glutes
Bicep Curl targets your biceps
Hip Thrust targets your glutes
Overhead Press works your shoulders
Squat improves leg strength
Give these a try to get that body ready for your bikini or swim trunks. Ready… go!
The Russian Twist move is such a great core exercise. It targets, multiple muscles, including your abdominal muscles, lower back and obliques. It improves your core stability as well as balance.
The twisting motion of the Russian twist can help improve spinal mobility, and reduce the risk of injury. If you’re anything like me, and experience back pain sometimes doing this move will improve your posture and help prevent lower back pain.
Give it a go and let me know if you enjoyed this one. ✌🏽
Here are 3 basic yet effective glute exercises that can make for a great workout… since today is leg day.
1) Squats- stand with your feet shoulder width apart, sit back and down as if you’re sitting in a chair, cue the egg chair behind me lol. Next lower your body until your thighs are parallel to the ground.
2) Lunges- Step forward with one leg and lower your body until your front thigh is parallel to the ground and rear knee nearly touches the ground.
3) Hip Thrusts- Sit on the ground with a weight or barbell across your hips, so your back is pressed against it. Lift your hips off the ground, next squeeze your glutes at the top and holding for a second before lowering back down.
Happy Mother’s Day to all of the amazing moms out there. Hope you got the chance to get some steps in and enjoy this precious weekend for all that it is. Cheers to a great weekend and even better week ahead. Make sure to plan your week out right so you can put your best foot forward tomorrow.
💨 If you’ve had a long week or 4 in a row like I have then cut yourself some slack and relax a bit. Enjoy time with friends and family. Life is all about enjoying the sweet little moments. This weekend I’m still knocking out a little bit of work, and cardio by getting some steps in. However definitely scaling back several notches to allow my body to rest and recover. I hope you’re doing the same. Live, let go a little and relax. 😌
A dumbbell renegade row is a strength training exercise that primarily targets the upper back, shoulders, as well as your core muscles. To properly perform this movement, you were going to do the following:
1) Start in a high blank position with a pair of dumbbells in your hands on the ground, shoulder distance apart.
2) Keep your head, neck and spine in a neutral position, and tighten your core as you drive one dumbbell up towards your rib cage.
3) At the top of the movement, pause, then lower the dumbbell back to starting position.
4) Repeat on the other side, keeping your hips stable and your body still.
Continue alternating sides for the number of reps or time you wish to complete and there you have a completed set of dumbbell renegade rows.
There’s an array of benefits to using a cable pulley system while working out such as it provides constant resistance throughout the range of motion you’re performing, which helps in building muscle strength and endurance.
It is known to improve overall stability, which would benefit your core muscles. It also will have a positive impact on improving your coordination, and balance.
Cable systems are suitable for people at all fitness levels ranging from beginner to advanced making it an ideal workout for anyone ready to train.
Time to warm up!
There are so many ways you can warm up your body before the gym or work out. My go to are some planks or squats that help fire up your body, and elevate that heart rate. It’s simple yet effective and doesn’t require any equipment. So with that being said, let’s bring it on down to the floor and knock out some planks together. I am for 30 seconds to 1 minute at a time. Ready, set, GO.
Ready to jazz up my sweat sesh by adding a little HIIT. Do you enjoy this style of cardio or training?
Incase you don’t know what it is. HIIT refers to high intensity interval training. It includes many rounds of exercise that alternate between several minutes of high intensity movements to increase the heart rate to about 80% of your maximum heart rate. Then switching things up to incorporate lower intensity movements for shorter periods of time.
How often should you include this: about 2-3x’s per week is plenty. If you’re trying to put on size or muscle I certainly wouldn’t suggest doing this every day as it will be counterintuitive to building muscle. If you’re trying to lose weight then definitely give it a go a couple times per week and see how the results reward you in weight loss style.
Hope these tips helped for the day! Now it’s time to get after it!
💪🏽 Training outside has an abundance of health benefits, such as it will lower your stress as your b- pressure. Training outside also helps alleviate insomnia. Not only does sunshine provide vitamin D the natural light and fresh outdoor air invigorate and provides more energy for the mind and body. So get outside and enjoy some fun training in the sun. ☀️
Why weight train?
Because the benefits are endless…
It helps release endorphins.
Manages your weight & helps you lose weight/ burn stubborn body fat.
Helps you look younger longer.
Balances and improves your mood.
Contributes to an overall better quality of life.
Reduces your risk for heart disease and other health complications.
Helps you to look healthy, hot, and happy on the beach and simply in everyday life.
Get lifting and you can thank me later :)
Taking a walk in the park to get my steps in, even on the weekend. What are you doing to stay active for the day? I love making fitness fun and what better way to explore the city, a park or get some sight seeing in while remaining active. Remember to put your best foot forward and have a great weekend!
Thinking about that workout I’m about to have like this…
Do you get excited or dread your sweat sessions?
If you don’t get excited for your fitness journey overall, it’s gonna have a negative impact on your results. Something you can do to have a positive impact on your perspective when it comes to that is setting the right intention. Make sure you’re taking a step in the right direction instead of taking a few backwards.
Say positive affirmations to start your day off right viewing yourself in a high regard. Nobody has to put you on a pedestal. You can do that yourself.
Go to bed at a decent time and rise earlier. This will help keep your wake sleep cycle and circadian rhythm on point.
Fuel your day with healthy whole foods and organic as much as possible.
Make time to be physically active at least 30 minutes a day with a moderate to intense level of exercise or activity.
Taking these steps, will allow you to feel good about your fitness journey mentally and set you up for success along the way physically. Be about your goals.
Todays move is coming in clutch with this Kneeling Lunge + DB Curl + Overhead Press. The movement of the day is going to be an advanced total body exercise.
Slowly extend your leg backwards getting into a kneeling lunge. Then you will slowly bring your arms up into a bicep curl, while reaching up into an overhead press.
This can be repeated on each side for as many reps and sets as desired. Again it is a powerful total body move that’s sure to rev up your metabolism. Let’s make some moves. 💪🏽
Your health starts in the kitchen. The foods you choose to consume nourish the cells in your body. So the saying you are what you eat stands true.
Have you ever wondered why you feel more energized after a good healthy meal with no crash. Yet if you visit your local fast food drive thru you may end up feeling bloated, sick, fatigued, or like you want to carb crash afterwards. Many of these items barely even decompose because they’re so chemically processed, it’s not even all real food, just genetically modified and ultra processed products that truly aren’t good for us.
I highly recommend chowing down on some delicious organic foods as these aren’t filled with toxic ingredients and preservatives. Organic fresh fruits, vegetables, meats, seafood, etc that will help you have more mental clarity, have you feeling light, and contribute to an overall better energy and mood.
Choose wisely when it comes to the foods that will fuel your future.
Let your strength shine. That’s part of the beauty of experiencing your own personal fitness journey. At the end of the day you will become so much stronger physically, mentally, and emotionally. It is like the fountain of youth that practically comes with superpowers.
Resistance training works wonders for you. It helps increase both after burn exercise, and by increasing muscle size thereby increasing the number of calories we will burn while we rest. If you want to get in the best shape, and be sharp in the mind make sure you workout with weights. It will be one of the best things you could do for yourself. If you haven’t started yet, don’t worry the next best time to start is now, you can thank me later :)
❤️ Do you need an emotional lift? Good get one by going to the gym for a sweat session, nice walk outdoors, or jog in the park. It’s definitely a great way to destress.
Physical activity will stimulate brain chemicals that may leave you feeling happier, and less anxious, and more at ease.
So without further ado let’s get to training and feeling hot, after all summer is around the corner so it’s about to be hot regardless. 🔥
Anyone else have a really eventful week that they’re super grateful for yet exhausted from at the same time? That’s me! 🙋🏻♀️
Today my cleaning was my cardio. Sometimes over the weekend my active rest days include deep cleaning to the point where you can still break a little sweat by staying busy & getting things done but not actually going to the gym.
It feels really nice taking a complete day off and letting your body recover for the week ahead. Hope you are taking your active rest days too and remember that it’s essential for letting your body recover properly.
Hope you have a great fresh start to the week!
Fitness is a lot like a plant. This one may not be real, but we’re going to pretend it is. 😉 If you want a plant to grow you have to water it daily, give it sunlight.
Fitness is no different. If you want to see the gains, or progress you have to continue working out in the gym or getting some sort of physical activity daily, eating enough macronutrients for your goals, drinking enough water as our bodies need the hydration.
So the next time you think of your favorite plant or flower, think about how it doesn’t grow overnight. It’s a process just like fitness. There’s no miracle pill, just taking the long route for a sustainable healthy way of living.
Exercise prevents signs of aging, while burning calories. So if you’re trying to look younger longer, be sure to get your daily sweat session in. Even if it’s something more relaxing on the weekends like taking a walk around a park, or your neighborhood. You could also go biking on a trail instead of cycling. Take your pick and look younger as you exercise.
Time to spill the tea on the benefits of living a healthy and fit lifestyle.
1) Flexibility is important for preventing injury, and improving overall performance.
2) Cross training is a great way to improve overall fitness and prevent boredom in workouts.
3) Exercise in general has many health benefits, including improving your mood, reducing stress, anxiety, and increasing your cognitive function.
4) If you’re feeling down and blue, regular exercise has been shown to decrease symptoms of depression, as well as improving your memory, and helping you to learn easier.
As you can see, there are so many different reasons why you should incorporate these things to live an overall better quality of life.
Anyone else been putting a lot of work into their growth too lately? After taking a month off due to surgery now I’m back and crushing it with 90 minute sweat sessions. Mine are usually 60. Usually if you go past 90 minutes you’re more prone to getting injuries which is why I like to cap it at that.
As shown above this move is the dumbbell front squat. This exercise will help you work, your glutes, quads and hamstrings. Grab a pair of weights, place them gently on your shoulders and squat down really feeling that booty burn.
Time to lunge. 💥
Lunges are a good idea to build strength in your in your quads, hamstrings, glutes and calves. So if you’re ready to build a bear, jk build your muscles then let’s get to lunging. Adding weights will help build even more muscle versus just using your own body weight. Load up and let’s go.
Maintain an attitude of gratitude and see how far it gets you along your fitness journey. Choosing to appreciate how far you’ve come versus how much further you have to go is important. This will help you manage any overwhelming emotions that may arise while going out to achieve the goals you’ve set before yourself. So don’t forget to smile, and remain in good spirits because this will help you enjoy and expedite the process a bit quicker.
