Working out šļøāāļø on a cruise ship š¢ never felt so fun. It puts a little extra pep in your step if you know what I mean. Get ready to take your energy level to new heights with an added workout of the day aka WOD on the waves style workout. Today I incorporated a little hiit session on the elliptical for cardio along with training legs with some free weights and machines they had on board. Do you workout on vacation?
European travels are in progress. Itās time to stay healthy on the go as Iām going to be working on during my trip. For me staying on track looks like getting in tons of steps, while staying ultra hydrated, and eating as healthy as possible while still enjoying myself a bit. Flexible dieting is key too, but more on that later. What kinds of things do you do to stay healthy?
Donāt worry be happy. If youāre feeling stressed try the following to eliminate these rather negative feelings. You can focus on meditating, maintaining a healthy diet, exercising, and keeping a positive outlook on life. You can also dial down the amount of caffeine you intake to help combat a nervous system ran in overdrive. Balance in life is the key to maintaining healthy levels of fulfillment, satisfaction and overall well-being.
Happy 4th of July!! I hope you choose to remember the independence and freedom you have to choose to live out the best life you possibly can! Thatās a reason to celebrate a little extra today!
Strutting around this beautiful mall was such a nice treat to the day as I got my steps in. Itās the best way to stay on your toes while simultaneously getting that cardio in. After all of that I was starving and ended the night with a poke salad and poke nachos. You can say I was in a delighted mood for some light bites. I hope you had fun this weekend while staying active!
Hope youāre off to having a beautiful sun shiny day! Thereās so much to be grateful for in this life. Make sure to look at the glass half full and be sure to count your blessings!
Letās get deep! When you take time to become familiar with your thoughts, you can break the pattern that has been keeping you stuck in the same cycle of life with patterns that no longer serve you. Itās during this time that you can rewrite the programming that youāve created your brain to function upon up until this point. It is during the new present moment that you are blessed with the opportunity to reinvent yourself. You now have the ability to alter your emotional state, challenge yourself to be proactive versus reactive and thus reprogramming your mind at the same time. I donāt know about you but for me itās challenge accepted.
I hope you have an incredible day filled with lots of amazing moments. Sometimes we get so caught up in our day to day that we forget to cherish the little things. So thank you for being here along this beautiful journey of life.
Letās talk fitness fashion and fabrics. The best kind of workout apparel can vary depending on the type of workout youāre doing.
Stretchy fabrics like spandex or elastane provide freedom and flexibility of movement. This allows you to perform dynamic exercises more effectively.
Compression fabrics are tight-fitting materials that provide stability and support to your muscles during exercise. They help improve circulation, reduce muscle vibration, and enhance recovery.
Breathable fabrics allow air to flow through the clothing keeping you cool and comfortable during workouts.
When choosing workout fabrics consider the level of intensity of the workout youāre doing along with sweat levels and weather conditions. On that note looks like itās time to go shopping for some new shiny workout clothes.
Happy Cinco de Mayo! Hope you find some helpful takeaways to sustain your health this holiday while enjoying the celebrations to their fullest.
You can grab a skinnier version of a cocktail if youāre going to consume alcohol such as a skinny margarita, or a cocktail over ice. Choose the ones with the lowest sugar to forego the gut busting feeling afterwards.
Opt for healthy inspired meals or bites such as fish or grilled chicken tacos, salsa, ceviche, and guacamole. š„
Drink plenty of water to hydrate especially if youāre going to be in attendance of a festival with steamy temperatures.
Donāt forget to enjoy the festivities while being mindful of your health and wellbeing. Cheers! š»
If you like to start your day with a sauna like me, get ready for the abundance of health benefits that are going to come your way as a result.
One of the most helpful things about this lovely hot box is itās going to relieve your stress. It increases your feel good endorphins and reduces levels of stress hormones like cortisol. This can bring a newfound sense of calmness.
It will help naturally relax your muscles providing relief from muscle stiffness, fatigue and soreness. Jumping in for a quick session first thing is especially beneficial if you have a busy day ahead or strenuous workout planned for later in the day.
Keep this in mind the next time youāre looking for a way to improve your day. By partaking in this small action you will be rewarded with so many positive health benefits.
š There are a wide range of outdoor workouts you could implement in your weekly exercise regimen. Try switching it up so you donāt plateau.
You could try walking or running a path around a park or your neighborhood.
Hiking on trails or hills challenges your cardiovascular system and lower body muscles. This is a nice change of environment because you get to enjoy more greenery and scenery.
Grab a bike and go cycling as riding a bike outdoors is an effective way to build both endurance and lower body strength while burning calories.
Agility Drills can be set up outside with cones and are great for improving coordination, endurance and agility.
Pick one of the above to switch things up while staying lean and training with a new fun twist to your regularly scheduled workout program. āš½
The importance of having a rock solid morning routine makes all the difference. It can make or break the way you operate for the rest of the day. Donāt be afraid to change things up to become healthier in your everyday routine. Today was an incredible day from starting the day practicing gratitude on the balcony, fasting until 11am, waiting hours before my first cup of coffee, hitting the sauna for 20 minutes, and to getting other things done on my to do list. Incorporating things like this will help increase your overall productivity, mental clarity, quality of sleep, ability to perform daily tasks, enhance your mood, etc. Never underestimate the power of starting your morning off right with the right routine that enables you to thrive at your very best.
Letās make at home training fun again shall we?! There are many different styles of training. You can do all the comfort of your own home. First thing, letās figure out what style suits your preferences best.
There are an array of workout genres as I like to call them:
1) HIIT High Intensity Interval Training- one of my favorites! This involves short bursts of intense exercise followed by brief periods of rest. You can do exercises such as jumping jacks, bum kicks, high knees, and mountain climbers to name a few.
2) Pilates- focuses on stability, flexibility, and core strength. Most can be done simply using a mat as pictured here.
3) Yoga- this is a great way to improve strength, mental clarity, and improve flexibility. You can enjoy creating a routine of your own flow that incorporates poses like downward dog and sun salutations or you can follow along with a guided session.
4) Resistance Band Exercises- are portable, versatile, and affordable. You can use resistance bands for exercises like banded rows, bicep curls, and lateral leg lifts to target various muscle groups.
5) Stair Workouts- this is for those that live in a two story building home, apartment or condo.
Find the one that best suits you and have fun with it!
Here Iām doing a superset of alternating dumbbell lunges into a dumbbell squat. I start with the left leg moving into a forward lunge then go into a squat then go to straight into a right leg front lunge. You can repeat this for as many times as you would like with all three moves being incorporated to count as one repetition. benefits of doing a superset versus just a regular set include cutting down on your workout time, increasing your workout intensity, greater muscle growth, overcoming workout plateaus, and burning more fat. š„
Master your mindset and master your life. Finding the beauty in things both big and small will help turn your day around no matter what it currently feels or looks like. Gratitude is a powerful practice that can transform the most sour of days, which can in return transform your outlook on life. Shifting from a negative to positive mindset will have a profound effect on your overall well being. By focusing on things that we are thankful for we can reframe our perspective and cultivate a sense of abundance versus the opposite which is scarcity. What is one thing you are grateful for today?
Taking long walks on the beach is my favorite kind of cardio. Did you know that walking on the beach burns on average 2.7 times more than on a flat solid surface. This also takes more effort required from your body to lift your feet off the loose ground. On top of this walking alongside the beautiful ocean will naturally elevate your mood. So itās a no brainer that this is a win win for some outdoor exercise.
Hope youāre having a nice relaxing weekend making sweet zen filled memories. Itās important to do things that fulfill your soul while bringing you peace of mind. You want to be active while experiencing relaxation at its finest? Try walking or running in the sand. In addition to this you can pop a squat repeatedly while searching for shells š on the shore and in the water which is one of my all time favorite outdoor activities. Happy Shell Hunting!
Do you find yourself dreaming about carbs? Well I have some enlightening news, you can eat them! Itās a myth that you canāt eat carbs and lose weight. In fact I know people and clients who forego the carbs and then actually gain weight because their body goes into survival mode. Then it begins to store everything as fat because your body doesnāt know when itās going to get to eat again.
Carbohydrates are an essential energy source, especially for your brain. Cutting them out can lead to mood swings, difficulty concentrating and excessive fatigue.
Fuel your body correctly with the proper complex carbs such as fruits, vegetables and whole grains. Then your body will be capable of being a fat burning machine because it has the proper fuel to do so.
So this is for you if you have a somewhat sedentary lifestyle and want to learn some healthy habits to stay as active as possible to reverse any potential negative impacts due to that.
Try standing while working.
Use the stairs to work or at home instead of the elevator.
Get up randomly and do jumping jacks.
Commit to doing more physical activity such as hitting the gym.
Purchase a walking treadmill desk!
That last one is on my list! What will be on yours?
Drop it down low to the floor. Keep that 90 degree angle within your knees while squatting on the way down. Stay strong and lift heavy. This is going to strengthen your glutes and legs while improving your overall physique. You want to maintain a proper balance between your upper and lower body. This is a great way to build your lower body one rep at a time.
Heal to Grow. There are many beautiful ways that you can move forward in life as a better version of yourself. One of those ways is to heal from things that no longer serve you so that you can evolve, be better, show up wiser, more committed to the path youāve set before yourself. You will feel your body become lighter, your mind will have that mental edge back as well as be sharper, and your spirit will feel free so any burdens previously weighing you down will be lifted. Move forward and feel elevated and do it for you because everyone deserves to heal.
Today was a rainy one, itās important to keep your motivation up even when the weather is all doom and gloomy. Here are some ways you can do that.
1)Use light therapy which can help boost your mood and transform SAD which is known as seasonal affective disorder.
2)Change up your playlist to keep you extra inspired.
3)Use sticky notes with positive messages to uplift your spirit throughout the day which will get you pumped up for your training session.
See if these things help turn your mood around to bring better energy to the gym and your day overall.
You know what will make you feel like all that, a little self care. Show you just how much you love yourself. Make sure to fill your cup first. There are several ways to do this such as getting your nails done, a pedicure, a massage, spa day, getting your hair done, or doing a little retail therapy. Do things that make you feel more confident and watch how much better you feel and show up in your life on the daily.
Let the good times roll and find things to do that fulfill your soul and make you feel good. For example tonight Iām going to a comedy show. You know what they say laughter is the best medicine. Look forward to doing things that make you feel good from the inside out. Plus a little fun fact did you know that per hour you can burn up to 160 calories by laughing?! Time to have a good time while getting snatched!
Hope you enjoy this weekend as I am starting to! Get out and enjoy a little Mother Nature! Itās so beautiful outside today! Itās important to get an adequate amount of vitamin D for a healthy body and a regulated mood. Did you know over 75% of Americans are vitamin D deficient. So catch some rays and reset your circadian rhythm the right way.
Your energy will speak for yourself when you walk into a room, so make sure to really make an entrance while putting your best foot forward. Here are some tips to make sure you stay on top of your A game.
Smile because itās contagious and will light up a room.
Hire mentors that have achieved the things you wish to and you will get there faster.
Put thought into what you wear for when you clean up nicely people will typically take you more seriously.
Build your confidence up daily by how you show up in life for practice makes perfect.
Surround yourself with positive people and as you leave a greater impact on others itās likely that it will be reciprocated for you.
Never stop learning, exploring, growing into a better version of yourself by expanding your mindset, skill set, and more over time.
The better you become the greater your life will become overall.
Want to feel refreshed you may in fact just need a nap. Let me explain. If you find yourself feeling overly wired, anxious or tired. It could be your bodies way of signaling to you that you need more rest. Sometimes kicking that extra cup of coffee to the curb and taking a Power Nap could really help you thrive more between your performance at work, the gym, etc. The next time your body feels overwhelmed try slowing down and relaxing to see if that regenerates your system to feel more regulated. I did today and it worked like a charm.
Letās go grocery shopping because Iām about to. Before I do letās talk about the best options to get in order to maintain a lean physique.
Things to grab are lean cuts of meat, veggies, fiber packed foods, whole wheat tortillas, seafood, salmon, sweet potatoes, blueberries, blackberries, low sodium seasonings. Make sure to add these to your grocery list and watch your waist get slimmer as you cook a healthy dinner.
Work glutes with me so we can build a beautiful body with an even better behind. Here are some common tips to help your form on the booty builder.
1) Adjust your body For the proper angle so that you make a 90Ā° knee angle with your body on the machine once you come up at the top of the exercise.
2) Lean your upper body back against the bench and adjust the seatbelt to where it feels most comfortable. The belt should rest against your hips.
3) Push off of the foot plates, applying pressure from the heel as well as your mid-foot. Now extend your hips as high as you can while squeezing your glutes on the way up.
4) Lower the weight back down and repeat as many repetitions as you would like with an each set. Then unbuckle the belt when you have completed the total number of sets as desired.
I hope these tips help the next time you go to work your glutes!
