Spring is almost here in just a few short weeks. What actions do you plan to take that will get you bikini ready to have a confident season ahead. Lately mine has been to add in more cardio and drink up enough water which is at least half my body weight in ounces. Lately I’ve actually been craving even more. So once the good habits start going you will notice it becomes easier as time goes on. Get started the right way early so you can live energetically with a pep in your step later.
What does it mean to live well? For starters wellness is a holistic approach that incorporates living a balanced lifestyle which includes your physical, mental and social well being.
This involves having a balanced diet, getting an adequate amount of rest, exercising regularly, and being supportive of your mental health too. Since you want to be able to function at your best, all of these things must be made a priority. If your day to day currently looks like this, then it sounds to me like you’re on the right track to living an overall higher quality of life.
Get ready to crush your leg sweat sesh by stacking up the plates. The emphasis is going to be on your quadriceps known as quads for short, this is the largest muscle at the front of your thigh. The leg press also engages the hamstrings as well.
A pro to using this machine is that it isn’t going to strain your back as it is rested with support unlike doing squats for example. So without further ado lay back and load up while challenging yourself to a solid workout that keeps the growth train going.
Not all energy drinks are created equally. So that begs the question whether to energy drink or not?
Let’s weigh some of the pros and cons to figure out whether it’s worth it or not to consume one. First off the ones that look like a chemical shizz storm in the ingredient section in my opinion you should eliminate. The more natural the better. Usually these types of drinks use some sort of artificial sweeteners.
On a high note, these drinks typically include caffeine, which enhance your ability to focus, concentrate and alleviate fatigue.
Some contain the B-12 vitamin and amino acids which play a role in energy metabolism.
However the drawback is the typically high caffeine content can lead to insomnia, jitteriness, an increased heart rate, etc.
Also the combined effect of both sugar and caffeine can lead to a temporary surge in energy followed by a crash.
So the more natural the ingredients the better off you will be. Try to also look for one with a lower amount of caffeine, or simply consume half of the serving to avoid these types of negative side effects while still having a boost in your day.
Let’s get into all things meditation. 🧘♀️
The practice of meditation is an ancient practice which promotes an overall sense of wellbeing. This is known as more of a mental exercise. It encourages you to have a heightened state of awareness. As you become more mindful you can reap the benefits that stem from visualization and focused breathing. It’s beneficial to you as it’s known to be a powerful stress management tool, reduces anxiousness, reduces depression, improve your memory as well as attention span, and cognitive function. With that being said it’s time to get in the zone and meditate for a better quality of life.
Single Leg Kettlebell Reverse Lunges are another go to for me on leg day. Take a long step back with one leg. Bending both knees and let one almost practically tap the floor. You can keep the kettlebell rested on your chest with both hands, or on top of your shoulder with one hand, or above your head angled outward. Then come back up and stand tall returning to the starting position. Switch legs and repeat this movement as you did the first one. Then complete as many reps and sets as desired.
Walking around gives a plethora of health benefits. It’s a simple accessible form of exercise that doesn’t require any fancy equipment. It’s an effective way to support and maintain weight loss. The fresh air and exposure to nature can help reduce stress and anxiety. Get to stepping if you know what’s good for you!
Some interesting facts about wellness you may not have known:
1)Drinking at least 40 ounces of water daily can cut your risk of leaving this world from a heart attack by 41% for women and 54% for men.
2)A cup of coffee or banana may improve your mood.
3)Chewing a piece of gum can make you more focused.
4)If you’re an optimist it may help you to live longer.
5)Sit ups don’t actually give you a flat stomach because it works the abs and not your core muscles.
Incase you didn’t know now you do.
Hope you had a wonderful Valentine’s Day yesterday. Who ate lots of goodies dining out? The special treats don’t have to stop just because the holiday is over. There’s more fun to come, look at the glass half full. Having a positive perspective on life is so important.
Happy Valentine’s Day!! Just wanted to say I hope you thoroughly enjoy today as you should. Enjoy a sweet treat and never forget how you deserve the best this world has to offer. With that being said thank you for being here today and enjoying this holiday with me. I hope your day is super special!
Who’s getting in a last minute sweat sesh before Valentine’s Day tomorrow. I am getting in a little back attack action. Love me some back rows! They’re one of my favorite back exercises that make me feel both strong and sexy simultaneously. Hope you have a great sweat today to shine all day tomorrow!
Trying to feel good on the fly aka go, let me share some helpful tips to successfully do that. try taking the stairs instead of the elevator, go for a walk, take a healthy snack in the car instead of getting fast food. Keep up with your physical activity levels, find exercises you can do from anywhere not just in the gym to adapt to when you have an extremely busy schedule. These things are all going to make a really big difference in your progress!
Happy Super Bowl Weekend! Which team are you rooting for? Regardless if you want to have a fun guilt free time while indulging in some yummy food while simultaneously keeping a good mood then be sure to follow these tips.
Opt for crunchy veggies with a light dip of guacamole, hummus or Greek yogurt. Share some organic chips with salsa. Instead of a massive meal, enjoy some sliders. Potato skins or baked sweet potatoes are a delicious option for a solid carb choice.
Hope you enjoy the game! Happy Sunday!
Hope you’re enjoying your weekend just as you should be taking in the fruits of your labor. Between the hard work you put in the gym, at work, and at home it’s important to remember to reward yourself. Get a massage, go for a walk around the mall, treat yourself to your favorite dessert. Never forget to fill your cup first and foremost with a little self care appreciation.
Health is Wealth! Never forget to stand by this statement because it’s so true! Healthy living is an investment that pays dividends. The richness of your life is most vividly experienced through the lens of good health. This emphasizes just how important it is to prioritize your well-being as the cornerstone of a truly prosperous and meaningful existence. So what will you do today in order to feel rich tomorrow?
Overcoming tough battles in the realm of health and wellness often requires a holistic approach, as well as keeping mentally sharp and physically strong. Embrace a mindset of resilience and the fact that progress may happen gradually over time.
Building a strong support system is key. Feel free to share your struggles, seek advice, as well as celebrate milestones with those that you care about. Having a network of support can be an incredibly powerful motivator that pushes you to want to live a healthy lifestyle.
Focus on sustainable changes that align with your lifestyle. This could look like following a nutritious way of eating, incorporating regular exercise, prioritizing an adequate amount of sleep, and getting those vitamins in.
These are just some of the ways that can help guide you to an overall happier and healthier way of living.
Looking a little red, white and blue between the fit and the beautiful night sky. Whether you’re new here or have been an OG for a while I wanted to send you my appreciation for being here and give you the tea on what’s going to be new around here. Sometimes ya just gotta spice things up a bit, am I right?! I hope you continue to get value out of my page. With that being said there’s going to be more fun to come. Be sure to stick along as I’m going to blow your feed up with more helpful knowledge when it comes to fitness. However I’m also going to be adding in the aspect of wellness as it covers more of the things I would like to share with you when it comes to my area of expertise. I hope you enjoy all that is to come. Cheers and have a wonderfully well day!
🏋️♀️ How low can you go (with proper form that is)? How many reps can you fit in? How heavy can you lift with it being challenging but not uncomfortable?
I challenge you to ask yourself these questions the next time you go to train. It’s these types of questions which will get you to take things to the next level that is necessary for growth. Don’t be afraid of change, embrace it. 💪🏽
If you desire to get that the shape tapered look on your back, especially for spring coming up the time to work on that is now. The muscle group to focus on in order to achieve this v taper look, would be the latissimus dorsi. Heavier row exercises are going to greatly contribute to helping this result come to fruition faster.
Try it out and let me know what you think. 💭
Going out and about on the town has some incredible benefits. One of my favorite things about getting to do that is all of the walking aka steps you can get in. I hope you get to steppin around town so you can get the ideal goal of 10,000 steps in today. Do you have plans to jog, run, boat, or walk it out today?
Going out and about ready to enjoy some Latin inspired dishes. I’m always excited to try new ones. Healthy choices when it comes to these types of restaurants or styles of food would be to opt for those such as avocados, black beans, colored vegetables like tomatoes and peppers, yams and plantains, and grilled lean meats. Hope you dine out and score some yummy eats tonight!
It’s the freaking weekend! If you had a stressful week now is the time to unwind, relax, and detach from anything not bringing you positive vibes!
Hope you find something relaxing to do like meditate and chill. Do something that allows your body to feel revived and refreshed. Go for a walk outdoors, grab a coffee and walk around your local park, try a cryotherapy place out. Do something new that will make your recovery and relaxation process fun and enjoyable.
Decided to be all cozy cute today. Did some cycling earlier before my actual workout. This is a great cardiovascular exercise that’s easy on the knees if ya know what I mean. It definitely is lighter on your joints, so feel free to cycle away for a great warm up too.
Feeling fabulous and I want you to as well. There are so many reasons as to why living a healthy lifestyle is the way to go! Let’s dive in and find out some of the reasons why.
Training brings an abundance of benefits to your health, such as it lengthen your lifespan, helps you lose or maintain your weight, it reduces stress, allows for better mental clarity and memory, prevent bone injury, gives you more energy, supports healthy growth, and so much more! So without further ado let’s go lift.
It’s time to break it on down as we hit our exercise routine in leg press style. What’s so great about this piece of equipment you may ask? For starters, it builds strength, is beginner friendly, build power, it targets, multiple muscles, and will improve your bone density and athletic performance.
So what’s going to be the reason you start using a leg press in your workouts? I know I’ve been talking about the benefits as there are a plethora of them so choose yours and get going today!
Working out on the weekday like usual. What’s your favorite machine to use for leg day?
In this video I’m doing the leg press machine which is a solid exercise for lower body day. This one works the quadriceps, hamstrings, gluteus maximus muscles. So start pushing some serious weight and grow.
Things you can do to remain active without being in the gym or neat. Neat is known as the non-exercise thermogenesis is the energy expanded for everything we do that is not eating, sleeping or sports like exercise.
Things you can do to increase this are
take the stairs, walk, cycle, do chores around the house, stand more than you sit, walk around the office, or walk somewhere instead of driving if it’s safe to. Go on get your neat on.
Your health measures one aspect of your wealth. So with that being said I hope you choose wisely when dining out. Tonight seafood is on the menu to keep it nice and light. Are you enjoying anything scrumptious this weekend?
When the light shines down in your face and makes ya feel all angelic before a solid workout. 😇
Feel good about yourself, look good in the skin you’re in, do good in the world. 🌎
Happy Friday :)
One of my favorite exercises on leg day is the hip abductor machine. As pictured here you’re going to press the outer thigh with a slow and controlled movement. The knee pads will be pointed out, keep your abs tight, and you can hold onto the handlebars at the sides as well. Sometimes I like to keep my hands together and somewhat of a prayer stance to make it a little more challenging. Pick the appropriate weight for your comfort level and let’s get moving.
