Out door stretches before hitting the trail! 🌳🥵 Seriously nothing like loosening up in the fresh air to get your body primed for a great workout/run!! 🏃🏻♀️ ☀️
2024-08-13 10:39:03 +0000 UTC View Post
ugh 😮💨 This really does the trick if you haven’t tried foam rolling over your muscles especially when you’re sore please do!! 😩 This is such a game changer for me and I add this into my warm up routine most of the time. This will break up your muscle tightness, improve your 🩸 flow, helps you move more freely and speeds up your recovery!! ❤️🩹
2024-08-12 13:38:05 +0000 UTC View Post
Resistance bands + squats = 🔥🥵
A killer combo for building strength and toning your lower body. Bands add extra resistance, making every rep more challenging and effective. You don’t have a gym?? No problem! You can get a full workout at home with just a resistance band. Let me give you guys a quick but challenging little routine you can even do from home to get those muscles burning: 💪🏼
1️⃣ Banded Squats: 3 sets of 15 reps
2️⃣ Glute Bridges: 3 sets of 20 reps
3️⃣ Banded Side Steps: 3 sets of 12 steps each way
4️⃣ Banded Deadlifts: 3 sets of 15 reps
5️⃣ Banded Leg Raises: 3 sets of 15 reps per leg
Keep the tension strong and focus on form. Your body will thank you later! 🙏🏼😇
Up before the sun 🌅 for my morning run! 🏃🏻♀️ There's something magical about starting the day before the world wakes up. Running early boosts your metabolism, improves mental clarity, and sets a great and positive tone for the rest of your day. Plus, sticking to a morning routine builds discipline and consistency.😮💨
2024-08-10 08:40:15 +0000 UTC View Post
Happy Fri-yay 😝🧖🏻♀️ I love the little wellness breaks in the sauna to sweat out all these out all these toxins from this week and clearing my mind!! 🥵 It’s very much needed plus it makes my skin glow! 😍
2024-08-09 09:39:09 +0000 UTC View Post
Need a wedding date? 🙋🏻♀️😝 Had to trade in my gloves for some glam today.. 🥊👠💄✨ What do you think?
2024-08-08 07:52:15 +0000 UTC View Post
Happy 🐪 day!! 😝 Mini workout skirts are my fav!! 😍 <3
2024-08-07 14:03:06 +0000 UTC View Post
It may look like it but I don’t JUST do handstands because they’re fun!! 😜
I’ve noticed that they actually improve my balance and stability by challenging my body to control and adjust to being upside down.😵💫
They also strengthen my core and upper body because holding this position engages your core, shoulders, arms, and back!!
Incorporating handstands into your routine can help you build strength, and improve your balance. They also help improve your spatial awareness.🤸🏻♀️😁
Happy Monday!! 🥵 Let me give you a great core exercise to try at home if you’re able to!! These abs rollouts with an ab wheel will for sure have you feeling the burn!! 🔥This exercise is amazing for building core strength. And as you’re rolling the wheel forward and back, you're engaging your entire core rectus abdominis, obliques, and lower back. Not only does it strengthen your abs, but it also improves stability and functional strength for a lot more of your body!! ☺️ Give it a try if you’re ready to elevate your at home workouts!!
2024-08-05 12:57:03 +0000 UTC View Post
Sunday vibes! ☀️😎 Taking a well deserved break and recharging for the week ahead. Sometimes the best way to prepare for a strong week is to relax, reflect, and reset. 🥵🔋
2024-08-04 14:52:02 +0000 UTC View Post
Need to remember how to properly wrap your hands? 😇 Let me share a super easy way!!
1. Focusing on your wrist: Begin wrapping around your wrist three times to provide a solid base.
2. Focusing on your thumb: Wrap once around your thumb to keep the wrap secure and in place.
3. Knuckles: Move up to wrap around your knuckles three times to protect your knuckles during punches.
4. Cross Over: (Or “X” marks the spot) Cross back down over the back of your hand to create an X pattern, alternating between wrist and knuckles for added support.
5. Final Wrap: Finish with a few more wraps around your wrist to lock everything in place.
So remember.. strong wrist, secure thumb, and cushioned knuckles. 🥊💥💛
Happy Friday!! Starting my day with a morning cold plunge! O.M.G this was SO cold!! 😮💨 This super invigorating practice helps reduce muscle inflammation, speeds up your recovery, and boosts your immune system as well!! Cold exposure also increases endorphins and improves mental clarity, setting a positive tone for the day. A little fun fact..
Cold plunges can also increase your body's production of norepinephrine, a hormone and neurotransmitter that can improve your mood, your focus, and attention!! Embracing the cold can give you a mental and physical edge!❄️🥶
Fun fact: ☺️ Green tea can increase fat burning and improve physical performance! Starting my day with a cup of tea is essential for my fitness routine. Tea boosts metabolism, helps SO much with digestion, and provides a gentle energy lift without the jitters. Because i don’t know about you but sometimes coffee makes me a little anxious when I have too much caffeine!! Green tea is packed with antioxidants that help reduce inflammation and promote overall health as well.🍵 :)
2024-08-01 13:23:02 +0000 UTC View Post
Recently i’ve been getting quite a few messages asking me how to achieve a toner stomach and how to achieve abs or more particularly how I eat day to day and hard work in the gym is just part of the equation!! 💪🏼 clean eating is key to achieving abs and a lean body. Focus on whole, nutrient dense foods like lean proteins, veggies, fruits, and healthy fats. Cut out processed foods and sugar, stay hydrated, and remember consistency is everything. Fuel your body right, and it will show in your results! 🍎🥦🥕🔋
2024-07-31 12:23:03 +0000 UTC View Post
I love pushing my limits. 🤭 hehe I saw this challenge on social media and couldn’t resist. I had to try it. Remember to step out of your comfort zone. You never know what you’re capable of until you try. 🪑🤸🏻♀️ 💪🏼
2024-07-30 11:18:02 +0000 UTC View Post
Happy Motivational Monday 💪🏼 lol Have you set any fitness goals or any goals in general this week? I have!! 😋 I’m ready to crush this week what about you? 😤
2024-07-29 10:13:06 +0000 UTC View Post
Happy Sunday😇👗🎾 Morning stretches in my fav tennis dress. 😋 What are you up to this weekend? ➡️
2024-07-28 10:30:15 +0000 UTC View Post
The hot tub today was a NEED!!😩😩 I have been so sore lately from all the weight lifting and extra work i’ve been putting in. And after an intense workout, it's so important to let my body recover. Relaxing in the hot tub helps soothe my sore muscles, improves my circulation, and reduces my muscle tension. 🥵
2024-07-27 10:03:12 +0000 UTC View Post
Taking care of my body is just as important as pushing it to its limits. 💪🏼🧊 Using some ice therapy on my knee to reduce the inflammation and speed up recovery so i can get back to the grind. A life of fitness is a commitment to your body. Always listen to it and give it the care it needs. ❤️🩹
2024-07-26 05:35:13 +0000 UTC View Post
Had to do a little sauna detox after a week of some intense workouts!! 🧖🏻♀️🥵 Relaxing my muscles, improving circulation and flushing out toxins!! 💪🏼
2024-07-25 09:25:11 +0000 UTC View Post
Happy 🐫 day!! 😝haha I couldn’t help myself 😮💨 Taking a moment to relax and recharge in this massage chair! 💆🏻♀️ lol After a week of intense workouts and staying active, it's very essential to give my body the care it deserves. Regular massages help reduce muscle tension, improve your circulation, and speed up recovery. ❤️🩹
2024-07-24 08:11:15 +0000 UTC View Post
Start your week strong by some meditation and deep breathing. 🌬️✨ Just a few minutes each day can clear your mind, reduce stress, and recharge your energy. When life gets hectic, and the to do list seems endless, remember to pause and take a deep breath.
Meditation is about building resilience for the busy days. Being able to ground yourself, find your center, and reminding yourself of your inner strength.
You should be able to set aside 10 minutes today to close your eyes and breathe deeply. 🧘🏻♀️😮💨
Soaking in some much-needed Vitamin D at the park 😍☀️🌳 Did you know this even helps with daily mood regulation and well being not to mention vitamin d being crucial for your bone health and immune support!! Remember, just 15-30 minutes of sunlight a few times a week can make a big difference!! 😩😩
2024-07-22 09:18:10 +0000 UTC View Post
Deepening the pigeon pose by lifting and pulling my back leg toward me not only increases the stretch but also enhances flexibility and releases tension in the hip flexors and quadriceps. This is a little bit of an advanced variation is great for improving mobility, essential for kickboxing. Remember to keep your hips square and breathe deeply. 😤😮💨
2024-07-21 06:45:18 +0000 UTC View Post
How’s everyone’s weekend going? I’m getting some stress relief in! 😋 wbu? 👊🏼
2024-07-20 17:17:45 +0000 UTC View Post
Enjoying this great weather and kicking off my little park walk/workout session with a standing hip stretch! (one of my favs) !! 😩Start by standing tall, then lift your left knee and cross your left ankle over your right knee, forming kind of like a figure “4”. Slowly bend your right knee, lowering into a seated position while keeping your back straight. Hold for a minute then switch sides. This stretch is great for opening up your hips and getting your body ready for your workout! I absolutely love this stretch because i need my hips super lose especially for the amount of intense stretching and working out i normally partake in! 😮💨
2024-07-19 16:04:23 +0000 UTC View Post
Too beautiful of a day to not share 😇 Letting myself be in nature every once in a while to just walk around, meditate, or even workout really helps clear my mind and reduce my stress it will always be one of my favorite activities. 🙏🏼🌿✨
2024-07-18 16:45:29 +0000 UTC View Post
Happy 🐫 day!! Enjoying this beautiful day and finding my “balance” in nature 😜🌿
2024-07-17 16:21:46 +0000 UTC View Post
Let’s talk taking rest time during sets when you workout!! ⏰💪🏼Taking rest time between workout sets is crucial for optimizing performance and preventing injury. Rest periods allow muscles to recover from the strain of lifting, ensuring that they are ready for the next set. This recovery time helps in replenishing the energy stores within the muscles, reducing fatigue, and maintaining proper form. Rest periods can typically range from 30 seconds to 3 minutes, depending on the type of exercise and individual fitness goals. Shorter rest periods are often used for endurance and cardiovascular benefits, while longer rest periods are recommended for strength training to allow for maximum muscle recovery and growth. Rest Time is a good thing!! 💦
2024-07-16 20:25:04 +0000 UTC View Post
She’s eating good!! 😍 And even better I made this by myself! It’s so much easier to live a healthy and happier lifestyle when you’re not eating out and you know exactly what goes into your body because you make your own food!! Instead of having greasy buffalo fried chicken with french fries and junk you can do a very simple recipe like this one!! using a much healthier alternative to the breading and baking in the oven instead of frying! Don’t forget to choose healthier sides as well you have to get in your veggies too! 🍗 🥕 🥔 I always find I have so much more energy this way and never feel gross and stuffed after just satisfied and refreshed. 💪🏼
2024-07-15 14:46:02 +0000 UTC View Post
