It was all a dream until it became a reality. Never let anyone tell you that your goals are too big. You can accomplish what you wish to physically, mentally, financially the list goes on.
It all goes hand in hand with the level of discipline you have for yourself, the intentions you set along with the actions you take.
Hope everyone had an amazing weekend. Today I took it easy with just some cardio and abs. What did you focus on today?
2023-04-23 22:21:24 +0000 UTC
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You ready to crush this glutes focused workout with me? Let’s get it. To keep it real for a long time I took both Saturday and Sunday off as rest days. Lately I’ve been extra pumped and motivated to crush it. So I’m going to make sure you get some of that good energy your way.
Tips for glute growth:
Make sure you’re eating enough calories daily.
Warm up your glutes to activate them via a booty band, stairmaster or light exercises while really focusing on the movement versus the weight.
Become one with your glutes and watch them grow, kinda like a chia pet lol jk. But you’ve gotta have fun with it all!
2023-04-22 16:01:34 +0000 UTC
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Shredded Summer 101
Let’s get to the basics. It’s not as hard to get the tight tummy you want. Time to shred down for bikini 👙 season. Shall we?!
Eat in a caloric deficit. The summer is not the time to bulk if you want to feel confident in your swimsuit this season.
Incorporate strength training and HIIT cardio.
Manage your stress and keep it to a minimum to prevent super high cortisol levels from adding unnecessary weight gain.
Train your abs in the gym. You don’t have to use heavy weights when training abs either. This will prevent them from becoming bulky. Use light weights if you’re going to add them into the mix.
Hope these tips helped!
2023-04-21 18:08:29 +0000 UTC
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When it’s beautiful weather outside you know what that calls for?! Walking it out. 🚶🏽♀️
Here are some interesting facts about walking that you may not have known?
1) To burn off a plain M&M candy, you would need to walk the length of a football field.
2) Walking 6,000 steps a day will help improve your health and walking 10,000 will help you lose weight.
3) A typical pair of tennis shoes last for 500 miles of walking.
So time to get steppin’ and make the most of these new sneakers. Hope you have an incredible day!
2023-04-20 16:27:03 +0000 UTC
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Take time to plan out small healthy habits that will accumulate over time and hope you get to your goals quicker. Include fitness in your daily routine regimen in some form no matter how big or small it may seem. It all adds up in the grand scheme of things. For example you could take a walk after lunch. Try to avoid sitting in front of the computer or tv for longer periods of time. Instead take a few minute break to stretch or do a quick burst of movement like running in place or jumping jacks. Think of simple yet effective ways to include more activities into your day to day life, and watch how they make a difference. 💫
2023-04-19 16:06:16 +0000 UTC
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Thinking about my next meal like….
Hehe for real though. I love working out because of all the extra food I get to eat since my metabolism is always sky high.
Eating carbohydrates as part of a post-workout snack also helps to replenish glycogen stores.
What’s one of your favorite treats to eat?
2023-04-18 15:55:37 +0000 UTC
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Lifting weights is my absolute favorite way to workout. There’s so many ways to exercise to feel good between different classes, yoga, weight training, doing different kinds of cardio. Then even incorporating a mix to keep it interesting. My favorite way to train is combining the stairmaster for cardio along with weight training with free weights and machines. What’s your favorite way to workout?
2023-04-17 18:44:25 +0000 UTC
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Got dream body goals? Great it’s time to make them happen. Tips to get to your goals faster…
Have a relentless workout ethic just like you would a hungry work ethic when it comes to your work or business, when it comes to powering it out in the gym.
Maintain a healthy drive to consistently better yourself, not just hit one goal then be done.
Take a day to yourself to unwind, relax & enjoy the progress you’ve made so far.
Find what works best for your individual body when it comes to training intensity, time of day to train, training styles, training different muscle groups.
Don’t follow someone else’s “what I eat in a day” post or thinking you need to eat 6 times a day like a bodybuilder to build the perfect body. Figure out what satisfies you most along with fitting into your lifestyle, goals, work schedule, daily life and overall what works best for you.
2023-04-16 17:37:02 +0000 UTC
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Anyone else love working total body a bit on the weekends? It’s nice because you can cover all the surface without going to hard on one specific muscle group. Therefore, you’re giving yourself more of a break from training intensely as you may do during the week, if your training style is similar to mine. So let’s go whip up into shape while showing a little love to every part of the body, shall we?
2023-04-15 15:08:27 +0000 UTC
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Time to break it on down and work that lower body. Who’s with me? To keep it 💯 with you I actually used to not enjoy training legs. I used to dread it but overtime I learned to love it. The burn is enjoyable if you allow it to be. If you’re dreading something, change your perspective and watch not only your mindset become stronger, but also your physical strength too. When you enjoy what you do, I feel the results come in better and faster too.
2023-04-14 14:59:13 +0000 UTC
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These legs were made for walking so that’s just what they’ll do.
You can take a brisk walk during the day, during your lunch break, on a trail, by the water, on a beach, on a treadmill, or after you have dinner around the neighborhood.
The benefits of walking are endless.
Helps protect yourself over the damage of chronic inflammation.
It helps tame a sweet tooth.
Helps you maintain or lose weight.
Improves cardiovascular fitness.
Strengthen your bones and muscles.
Improve muscle endurance.
Increase energy levels.
The list goes on… so let’s get steppin’ shall we. :)
2023-04-13 14:43:15 +0000 UTC
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Getting ready to shoot new fitness content for you! Get ready for what’s in store! Can’t wait to show you. :)
2023-04-12 17:03:01 +0000 UTC
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No time to hit the gym? No worries you can squat it out anywhere. In fact, there are a range of exercises you can do in the comfort of your own home. Easy home exercises.
Squats
Lunges
Planks
Push-Ups
Tricep Dips
Superman’s
Bicycle Crunches
The list goes on and on. Try some out and feel the fire 🔥 start to burn from within.
2023-04-11 14:27:55 +0000 UTC
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Let’s get strong and sexy together. 💪🏽
Getting stronger by strength training will enhance your overall quality of life which is the number one reason I engage in this glorious activity. Another thing it does is improve your ability to go on to do other smaller tasks throughout your normal day. On top of all this it can help protect your joints from injury and contribute to having better balance. I hope you’re reaping the benefits of strength training because the benefits really are endless!
2023-04-10 12:19:51 +0000 UTC
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Happy Easter! 🐣 Hope you have an incredible day with the rest of your weekend relaxing, spending time with family, and thoroughly enjoying yourself!
Friendly reminder that one meal isn’t going to break your progress you’ve been making in the gym. Some healthier Easter dishes to opt for are deviled eggs, pearl couscous with peas, green salad with roasted carrots 🥕, lamb chops, roasted Brussels Sprouts, Greek yogurt fruit tart. So bon appetite and enjoy!
2023-04-09 14:50:35 +0000 UTC
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Facts about fitness you may not have known.
No matter how much weight you lose, the fat cells in our body won’t decrease. They simply shrink in size.
Living with anxiety? Regular exercise can help reduce the symptoms of that condition.
You use about 200 muscles to take a single step forward.
Fat and muscle are completely different types of tissue. Muscle cannot turn into fat.
Your heart is the hardest working muscle in your body. It beats approximately 100,000 times per day!
2023-04-08 17:46:56 +0000 UTC
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Full body movements are great for greater range of motion, burning more calories, a total body workout, increasing your overall coordination and flexibility. This one I performed here is a reverse lunge into a dumbbell bicep curl. I completed 4 sets of 12 reps on each leg. You can do however many reps and sets you desire, try it out. 💪🏽😊
2023-04-07 14:16:36 +0000 UTC
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Let’s pull a trick on the elliptical. What I mean by that is let’s do some hiit cardio aka high intensity interval training in cardio style. In doing this we’re going to speed things up then slow them down in order to trick your body into not hitting a plateau. You’re going to consistently be challenging yourself and your metabolism to reach new heights. Ready, set, gooooo!
2023-04-06 14:56:00 +0000 UTC
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Want a double whammy workout aka 2 in 1. Try incorporating weights in with your cycling routine. If you’re pressed for time and want to knock out a quick yet effective sweat sesh. Pickup a light pair of dumbbells since you will be using them throughout a longer duration than a few simple sets. Turn up the music and go to town (pun intended) with the weights by your side and confidence held high. Push through!
2023-04-05 14:33:19 +0000 UTC
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Health is Wealth. How healthy are you?
Some top tips to focus on what really matters most.
Although you need macros to help you get your daily energy in through the foods we eat. The types of food matter more. For example don’t be munching on cereals and snacks all day hoping to get fit. To feel better from the inside out one must focus on nutrition foremost, afterwards a fitness regimen, then getting quality sleep, etc.
Living a healthy life so that you feel amazing means you must set up your dominos correctly in a row. If not and one is lacking it will tank the others down with it. Balance all aspects of health in your life and you will feel like a million bucks.
2023-04-04 13:51:26 +0000 UTC
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Catch your breath and go the extra mile. It will be worth it 100%. When you want to give up, think about how it’s going to feel to have your dream body. Think about how it’s going to feel to exude the confidence you always dreamed of having. Never stop believing in yourself along your journey because you are going to get yourself there!
2023-04-03 15:46:27 +0000 UTC
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Rest days are crucial for your mental, physical, emotional and spiritual well being. Make sure to take those days to allow your muscle tissues to repair themselves from going hard on the days you do go to the gym.
How many rest days do you take per week? I usually take 1-2 days off.
2023-04-02 14:35:21 +0000 UTC
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Baby Got Back with Bent Over Barbell Rows.
Squeeze your abs and row the barbell to your belly button. You can lead the exercise by driving your elbows backwards. Once you drive the barbell upwards hold it for a count at the top then let it back down with ease and control. This movement is one of the best for muscle building as well as improving the overall strength of your back. Also pro tip keep your head neutral don’t look at yourself in the mirror while lifting. Try it out and see how strong you feel afterwards.
2023-04-01 21:28:37 +0000 UTC
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Let’s talk about breathing techniques when training. It’s best to exhale on exertion. For example, while doing leg extensions as pictured here you are going to exhale as you extend your legs, inhale when you start to return your legs back to the original position. The breathing matters to keep your body in a state of flow.
2023-03-31 13:12:45 +0000 UTC
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Resistance Bands Benefits 101
You will feel more stable and utilization of your core muscles. You can experience more strength and increased athletic performance. It’s a great option for cheap equipment in order to get a good workout in. This goes especially if you’re on the go on vacation you can easily fit this in a suitcase.
Try it out the next time you’re at home, in the gym or on the go and conveniently get your sweat on.
2023-03-30 14:47:13 +0000 UTC
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Bend it like Beckham, was one of my favorite movies. Turns out I have some of my own tricks & twists up my sleeve too.
Side Note: The one time I actually needed a ponytail but didn’t realize it until it was too late, because my hair was running like the wind during this power move. 💨
We can all get a little flexible sometimes we just have to try new stretches and moves to find what feels best to us. This was a move I used to do back in the day in gymnastics and cheerleading called a backbend.
A backbend will help bring your body back to a centered balance. It is known to increase flexibility, promote good posture, and relieve tension and pain. So if you know what’s good for you and you can safely do this move feel free bend backwards to reap the benefits.
2023-03-29 12:46:31 +0000 UTC
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When you don’t have “time” or equipment to workout. I double dog dare you to sit on your wall aka do some wall sits and see how much you burn up a sweat. This is a great exercise for your quads and core strength.
2023-03-28 12:07:42 +0000 UTC
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Holy Abs.
How often do you train yours? Something I realized is I was neglecting training my abs enough. You should definitely work your core because you use your core muscles to do so many things throughout the day whether you realize it or not. It’s healthy to maintain a good schedule and fit in working those abs just as you would other parts of your body.
Yesterday and today I’ve been super sore in that area and came to the conclusion that specifically training my core will get included in my training schedule more often.
Ready, set, let’s crunch.
2023-03-27 18:15:10 +0000 UTC
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Full spread in the kitchen today. Who said you had to pick just one? It’s time to play and eat. 🔥
2023-03-26 23:31:18 +0000 UTC
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Today is one of those days, a relaxing much needed rest day. It’s nice to let the mind unwind, muscles time to repair & recover, and give your body a break physically.
Enjoyed my night out partying last night which I rarely do, but have to make time for important birthday events and special occasions. With that being said, I’d like to arrange my training schedule as well as rest days according to what I’m doing for the week. Set yourself up for success and for the days necessary to just chill so you can come back better and more energized afterwards.
2023-03-26 19:18:09 +0000 UTC
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