Was gonna take a rest day but said screw it and made it leg day😎🍑
Here are four bar squatting variations that I like to add into my lifting routine for variety👏🏽
🌸back squat (resting on upper back instead of shoulders)
If you are a beginner or new to these types of squats, try it with a light preloaded bar/ EZ curl bar!
I wish you a wonderful weekend✨🤗
Happy almost Friday yay💓✨
Did you see my story? When do you think is the best time to stretch?
The latest science supports that it’s AFTER a workout!
The ideal order:
•Warm up: dynamic
•Stretch: static, myofascial release, etc.
I was pretty surprised too- but there’s nothing better than learning new knowledge 🤓. It is a common misconception to perform static stretches (holding still poses for a length of time) and then jumping into your workout. DO NOT DO THIS. The only form of stretching that can satisfy a “warm-up” is dynamic stretching (moves that mimic the motions you’ll be performing and involve movement: ex: body weight squats, band walks, football warmups, etc). In fact, static stretching prior to a workout can actually HURT your performance. I could go on about the science but google will do that for ya✊🏽 This is why I ALWAYS make sure my clients warm up first and prioritize stretching on rest days.
Do you follow this order? What do you think?
Happy Wednesday babes🌸
I want to share with you a simple habit that literally changed my life.
My journey to self awareness and emotional control took off the day I started journaling. I wasn’t too serious with it at first, just kind of filled it with your typical high school crush and friend drama kinda stuff (in 10th grade). But it really hit me when I’d look back at my post from only the previous week every time and think “that was so dumb of me to worry about something so silly.” It was embarrassing for me to read my own writing just because of its insignificance! This was when I gained a sense of emotional maturity.
Fast forward to senior year, still writing in my journal. By now, I was a pro at reflecting on my deep feelings and thoughts rather than just documenting what happened that day. I would journal every single morning and night that I could. Nothing too fancy just for a couple of minutes.
People in high school would call me “fake” because I was always in a good mood, but really I was just in that great of a mindset. It’s crazy what 10 minutes of reflecting in the morning can do for a person.
When college came around, (aka life got crazy) I became less consistent with my journal and started using it as a means of venting but not actually resolving anything. I would write down these insane goals I’d want to accomplish and would feel like a failure if I didn’t reach them (even though they were completely unrealistic). I was hard on myself and using journaling the wrong way. This is probably why I stopped.
Fast forward to TODAY. I am going to try this again. It’s been three months since my last entry. This time, I want to do it right. Through looking back at past entries, I realized I need to be easier on myself. I’m going to journal for ME, not to meet some obligation. I’m going to focus it around gratitude and reflection.
If you are looking to improve your life in ANY way, I highly recommend journaling every day. Plus, who doesn’t love pretty stationary🤗😉
Be consistent with it, and you will grow in ways you never knew were possible. I promise; It’s more than just writing on a piece of paper.
Hiiii fit fam, happy Tuesday😸
I try posting informative stuff but I guess y’all prefer the selfies🙄😂
I’m still trying to figure this whole social media thing out... fun fact: I hate taking pics of myself alone but I guess do it for the gram right?🤷🏼♀️
Still learning how to put together informative posts while keeping it interesting.. so bare with me🙏🏽😊
Lifted upper body today (mostly back) 3 or 4 x 8 preeeetty heavy! I did: lat pulldowns, bent over rows, pull ups, close grip seated rows, and straight arm pulldowns.
Then, I finished with some upper body + core exercises until failure (these👆🏽). If you aren’t big into ab workouts, it’s always a good idea to add just a few minutes of core work at the end every now and then. Extra bonus if you choose exercises that work your targeted muscles simultaneously!
Hope you enjoyed your day despite Antarctica outside☃️
Are you confused about whether you should do an exercise fast or slow?
Let’s focus on core exercises today;
▫️increased heart rate
▫️utilization of more muscle fibers
▫️improvement of explosive power
▫️more time under tension
▫️targets muscles worked
▫️focuses on physique development
ANSWER: both can be part of a successful training program!
Quick reps are used to burn more calories through intensity and speed.
Slower reps are used to target specific muscles to make them more defined, and avoid relying on momentum to “cheat” the movements!
No matter what speed of reps you do, FORM IS KEY! Practice doing the movements slower with perfect form, and only then move onto faster reps while maintaining that form.
▫️Personally, I do my bicycles like the second video, slow and controlled 99% of the time.🚲 Only time I do them like the first video is in a boot camp style class.
Comment if you have an opinion on this ideology, I love hearing other perspectives!
Hi insta👋🏽 , it’s been a minute!
Finally started my health classes and getting back into routine after being sick! Can’t wait to post more because I have looots to share with ya🙈💓
Filmed some leg- focused fun accessory exercises today! I did these to burn out after lifting... I figured there’s already enough squatting videos on insta so why bother including that?🤷🏼♀️
Another episode of my favorite: workouts with ONE piece of equipment✨
Grab your weighted ball, go in your corner and get in your zone😼
for each of the four videos (totaling 12 exercises).
If these look easy, good I fooled you; they BURN🔥
I love filming these bc I literally make them up on the spot and they end up being killer!
Happy almost Friday!❤️
Bookmark to save for later✔️
Started 2018 off right... not😅
Thanks to the norovirus🙄 I missed my classes, lost 4.5 lbs of gainz and got a lousy start to the new year😕
Buuuuuut as always, we keep focusing on the positives🙏🏽
Feeling grateful to have love and care from friends and family, and feeling appreciative for every day I get to wake up feeling... not sick!
I know it’s going around, so to anyone else who’s feeling under the weather, I’m keeping my fingers crossed that you get well soon🤞🏽💞
Even though I feel 90% recovered, I still have no energy or appetite (for anything except fruit... antioxidants!!)
Soooo here’s my breakfast for ya😋
Allll da fruit, oats, and this delicious @nutiva butter- flavored 🥥 oil! Topped with sea salt and cinnamon!
If you’re sick try eating berries, oats, and soup in small amounts. If you absolutely can’t stomach any food, try a homemade smoothie or coconut water for some energy.
Tea too, of course!
Happy Saturday friends☺️✨
Today’s workout was definitely one for the books✔️
Try these exercise variations to spice up your next back day 🔥
I’m reaaaaaally feeling it🙌🏽
Slooooow is the way to go + a nice stretch for every rep👏🏽🗝
*This is more advanced than my typical videos*
If you have any questions about form or the exercises please comment below!
-I’m standing during the row to get a better stretch
-with the inverted row, the farther your feet are from your body, the more challenging it is
and the lower the bar, the more challenging as well -I’m sitting on the dumbbell to be on an angle which targets the lats more
•Ladies, work out your back to make your waist look smaller and 🍑 look bigger. You’re welcome✊🏽😜
•Guys, back workouts will improve your bench strength and give you that overall great physique
❕Bookmark for later reference❕
Not trying to make any drastic changes. I finally realized that after almost 4 years of being super strict and disciplined, I kinda just wanna keep doing me✌🏽
No long list, just keeping it simple💕
I just want to say thank you to every follower I have on here. I know there are so many accounts similar to mine, so thanks for supporting me! Also, thank you all for posting your own positive photos. That’s why I love insta so much: because you see the highlights of people’s lives. You see the smiles, the best angles, and their greatest moments. That’s so awesome. Love you all, and wishing you the best year!✨
P.s. 2018 actually starts on Jan. 2nd in my book, bc Jan. 1st is always my lazy day, anyone else?🙈
Tomorrow’s back to rise and grind💪🏽
Sneak peak from shoot with @marinoviews 📸 Of course we had to fit a quick lift in the middle of the shoot💪🏽🙈
Blessed to have super talented friends🙌🏽 Give him a follow, he would love to have you as his next subject👌🏽
On another note, sorry I haven’t been as active lately! This break hasn’t actually been more than a two-day break for me- working on client plans, my website, being a host for the holidays, etc. But wishing you a very special weekend with lots of joy and excitement for this new year!🎉💕
I haven’t gotten a chance to sit down yet and make my NY Resolutions list (usually I prep that like 2 weeks in advance #dorkstatus ), but I will definitely share mine with you when I get the chance!
If you have any ideas/ inspiration, comment below!
I’ll pick two winners to get a $10 Starbucks gift card just for commenting and tagging one friend! Unlimited entries!
Happy Saturday loves✨🌸
Idk about you but I have been seriously craving chocolate lately..🍫 When cravings happen we have three choices: 1. Cave in and potentially feel guilty 2. Have self control and willpower but feel deprived or 3. (My favorite) find healthier alternatives!😋
Today I made these 33 calorie Double Chocolate Fudge Truffles😍 I’m AMAZED at how delicious they turned out! And each one has 4.5 grams of protein!
Bonus: only takes 15 minutes and no baking or rare ingredients needed🙅🏼♀️
•1/4 c cocoa powder
•1/4 c stevia
•1/4 c PB powder
•1 scoop of Protein powder
•1 Tbsp coconut flour
•1/2 cup of nut milk
•1 tsp of Vanilla extract
✨Combine ingredients and mix into dough consistency. Form into 1 inch balls, place on tray, dust on extra cocoa powder, and freeze for 1-2 hours. Keep refrigerated. You will loveeee these I promise👅👏🏽
Swipe for nutritional info👉🏽
👩🏽🍳recipe from @samanthabowers_ 💕
Reflecting on the these last few days...
“Letting go” has always been a struggle for me. This is partly due to anxiety and being a perfectionist. I like to be in control a lot: of my food, my routine, my time, my life. But I’ve had to learn that leaving room for spontaneity and flexibility is such an important part of living. That’s why, when I go to my family’s house for the holidays I like to leave my daily responsibilities and expectations behind. I like to take rest days to have more time with family, do whatever the other people I’m with want to do, eat some fun foods, and leave my stresses of work and social media for later.
Holidays can be so hard for some people. I know how it feels to have pressure and criticism from family, lack the resources you’ve been relying on for your goals, and lack control of your schedule. But we all should remember that our success is dependent on the choices we make 350 days of the year, not 1...2...5 days... Just know that if you got off track recently, that is OK. If you ever get off track, it’s OK. What do you do? Get right back on track the next day.
And what I’m trying to say is that you can actually be more successful with self discipline if you make time to take a break from it. By doing so, you’ll remind yourself why you work so hard every day and you’ll be more encouraged to get back to it once your break is over. Whether it’s fitness, nutrition, education, career, you name it- no days off can be detrimental. Too many days off can be too. The best method? BALANCE. The perfect balance between Discipline + Flexibility is CRUCIAL on the road to creating habits and reaching goals. If you go go go all day everyday, you’ll burn out. If you rarely do anything at all, you’ll lack the energy and motivation. But if you wake up each day with a purpose, and plan some time for self love, you will love what you do and never get tired. This is why the best body builders take diet breaks and why big companies make their employees take vacations.✨
I hope you had a holiday full of joy, relaxation, happiness, mindfulness, adventure, presence... and presents😉💕
Finally back in the gym after the holidays and consecutive rest days☃️ Feels so good to get in a good sweat again!💦
Try out some of these full body moves I did with one piece of equipment: kettlebells!💪🏽
✖️Lunge + Lateral raise
✖️Single arm swings
✖️Calf raise + Pirate ship
✖️Squat + Press
✖️RDL + Upright row
I hope you’re having an awesome night!❤️
If you’re having a hard time getting yourself to the gym, grab two water bottles and two gallons and do these moves at home🏠 No excuses👊🏽😇
✖️Bookmark for later reference✖️
Be a learner.
Be a listener.
Be an explorer.
Be a reader.
Be a leader, not a follower.
Follow your intuition.
Be more open-minded.
Be more accepting to adversity.
Be more accepting of yourself.
Be more disciplined with yourself.
Say yes more often.
Live outside the lines.
2018 I’m coming for you👌🏽
It’s about that time for New Years Resolutions👏🏽
To the people who “don’t believe in New Years Revolutions” I would say that sure, you can improve any day of the year. But there’s something so special about feeling like a fresh start for everyone universally🌎.And if your doubt comes from lack of being able to stick to something, I’d say 2018 is the year to change that. Because I can first handedly say that you can and WILL stick to your goals if you have discipline to. Call me crazy but I love writing out a list each year and reflecting on it. This year my focus is to be more open to adversity in situations. I’m the type who likes everything a particular way- which is good bc I am intuitive- but also can be extra af at times💁🏼♀️ and a burden on myself and others. So I wish to leave more room for flexibility, adventure, and for being open to new perspectives and ways of doing things.
It’s not too early to start thinking about your New Year’s Goals✨
If you have any ideas for yours please share I’m a dork for this stuff❤️
Happy Christmas Eve Eve🙈
Getting in the Fitmas spirit❄️💪🏽💕
with this Healthy Chocolate Peppermint Shake🍫🍦🎄
Tastes like a peppermint patty/ Mcdonalds Shamrock shake which was my obsession growing up..anyone else?😋
SWIPE for recipe👈🏽
Macros: 19 g carb, 6 g fat, 27 g protein👌🏽
(Not including extra toppings)
Hope you like it✨
Swipe for some intense full body shredzzzz💥
⚡️Hex Bar Deadlifts x Farmers Walks
⚡️Burpees x Box Jumps
⚡️Sled Pushes ( x Ropes)
Perfect for one of those days you wanna leave the gym with your whole body shaking💀😅👏🏽
Enjoy your night🌟
❕Bookmark for future reference
HAPPY AF BECAUSE:
It’s almost CHRISTMAS🎄
I’m finally on BREAK
Got a 100.67% on my accounting final
3 new clients this week
Bout to smash a vegan cheesecake
Finally feeling like like a decently attractive human being after treating myself to nails and hair after a semester of stress and never getting ready💅🏽💆🏼♀️
Ps Thank you @haishabeauty for my highlights I am obsessed! You are so kind, communicative, affordable, and amazing at what you do!💕
I encourage you to set rewards for yourself for when you reach your goals✨
I promised myself a little day to pamper myself if I did well on finals, and that’s what encouraged me to study my 🍑 off... now I feel rejuvenated and so proud of myself✨
Have a weight loss goal? Let your reward be a new hot outfit💃
Work goals? How about a nice day off to just relax🙏🏽
Whether your goals are short or long term, always always always have a light at the end of the tunnel to look forward to. What will keep you going? Maybe it’s intrinsic maybe it’s external, but as long as it motivates you that’s all that matters.👏🏽