Happy hump day friends🐫✨
Long post warning ⚠️
A moment of self reflection:
Today I changed my major from Business to Wellness. Ironically, this situation put me in a very bad emotional place. I learned that credits from 3 miserable math classes, 2 Econ classes, 1 excel class, 1 accounting class and counting that I have and am taking would not transfer. Devastating. All I could think about was the time, effort, money, social life, working out, and other things I love that I gave up for noth...
I had to stop and ask myself:
Will regretting the past change anything? Will crying and complaining? What about blaming myself? Blaming others? No, no, and nope.
Being in a situation you have no control over reallyyyyy sucks. Especially when you thought you had it all planned out. Although I can't take the past back, I decided to focus on what I can change: how I label the situation. I decided I'm gonna call it by big, long, expensive learning experience😅👍🏽. Maybe it doesn't fix the circumstances, but I sure as hell feel more at peace. Instead of fixating on the past, I'm going to get excited over what's to come: no more calc, bring on the psych, nutrition, and anatomy🔬🤓❤️
Long story short, if you're struggling with decisions for the future of regrets of the past, just know we're in this together. Although it takes a ton of mental discipline, it is possible to change our perspective of the situation. Just keep looking forward and looking forward, and never look back✌🏽. Better times are to come, I just know it in my heart. Stay strong and know you're not struggling alone! We're all learning how to play this little game called life. Everyone experiences it in their own way but we all feel it one way or another. Keep faith in the process and don't look back. Have a peaceful night and thanks for reading🌛💕
BACK DAY🙆🏼, the second best day after shoulders😜
Here's another series of exercises on just one piece of equipment, so that way you can get set up in your corner and get in your zone✌🏽I hate running all over the gym, waiting for machines and walking back and forth🙄 Yes, I am one of those people you probably call a machine hog, oh well👊🏽 Anyways, I hope this gives you some inspo for your next back day💡 Enjoy, and happy Friday💕
This snowy cold Michigan weather makes me want anything and everything creamy and warm☃️❄️
This is my go to healthy hot cocoa recipe🍫☕️
Takes only a couple minutes and the ingredients are super simple:
•1 3/4 c milk of choice (coconut milk for this girl🙋🏼)
•2 tbsp cocoa powder
•1 tbsp protein powder (optional)
•1/2 tbsp of stevia or 1 tbsp maple syrup
•few drops of vanilla
•dash of sea salt
•lots of cinnamon or simmer in a cinna stick
•topped off with whipped cream (I used @so_delicious from Kroger)
••Pour milk in a small pot and heat on medium. Once warm, add all other ingredients and whisk. Mmm😋
Shoutout to my little sis for aesthetics ✊🏽💕@capelj_vanesa13
Attention college students, parents, hard-workers, and anyone else who's busy- and like me, is too lazy to even prepare overnight oats🤷🏽♀️
This breakfast takes TWO minutes and has 21 grams of protein😍 Not to mention only 5g of sugar, 12 g of healthy fats, iron, potassium, and more✨
It's so easy! And no stirring in powders✊🏽 Makes a perfect post-workout snack too!
•Just microwave a packet of quick oats (protein calculations based on regular oats not the quinoa in the pic, so no worries 🙃)
•Pour in 1/2 a bottle of @drinkevolve protein shake (found at Target, but you could also use Muscle Milk, Orgain, Vega, Ripple, or any other protein shake).
•Topped with 2 tbsp of seeds and cinnamon
👉🏽It's pretty obvious that the recipes I do post on my account are pretty simple- No matter how much I enjoy it, I simply don't have time to cook. But I still have health and fitness goals. And I don't have a personal chef... yet😅. So, my food posts will continue to be healthy food ideas that are so simple anyone can do it. Sorry I'm not a fancy person😉
Anyways, have a good day💕 and eat a good breakfast 🙏🏽
Hello, happy Wednesday🙋🏼
Are you bored of regular planks? Ya, it's been a while since I've even contemplated one doing one...
Static (still) planks can be a great beginner's core-stabilization exercise, but it's necessary to progress by adding some resistance and movements to it in order to really strengthen those ab muscles!
So here are 8 alternatives to a basic plank👆🏽that you can do anywhere!🏡🏋🏼♀️😄
SWIPE to increase challenge level!
•Leg Raise with 5 sec. hold
•Mountain Climber Twists
•Opposite Arm, Opposite Leg lifts
Hi insta fam✊🏽✨
Long time no post eh?
To make it up to you, I filmed this entire at home shoulder workout for ya😊
All you need is a set of dumbbells! I made sure to hit the anterior, posterior, and lateral delts as well as traps (aka every part of the shoulder)🤓👏🏽. So give it a try and let me know how you like it!
🗝No swinging (except for the clean and press thingy).
🗝Be careful, with shoulders you never want to sacrifice proper form for heavier weights. I still keep most of my shoulder exercises in the 10-15 lb range!
✖️Try 10-12 reps x 3 sets for each
•Bent-over Rear Delt Fly
•Alternating Pirate Ships
•Jack Raises (idk I made up that name😂)
•Clean and Press (kinda-ish😅)
•Neutral Grip Press
REPOST🔁 from the beautiful and inspiring @mrshollymarie19 :✨
▫️Since having my son it’s definitely been a challenge getting to the gym and being strict on my diet. I grab that occasional brownie and eat those fries with my chick-fil-a meal but I know I’ve definitely come a long way this year on my fitness journey. Sometimes I feel as if my body will never be what it used to be but embracing it and staying positive is the best way of loving yourself. As long as I try, I succeed in my eyes. I don’t usually do fitness posts, but since winning @riannafit’s @bhufoods contest I just had to give them a shoutout for giving me a healthy alternative to a treat! Thank you so much @riannafit and @bhufoods !! 💞 They’re so yummy and I look forward to seeing more fitness posts from you @riannafit 🏃🏼♀️#notanad#FindYourMotivation
▫️Holly, thank you for your sweet words of encouragement and thanks to @bhufoods for being such an incredible company. Working with you is a blessing🙏🏽 Not only are the products top of the line from a quality and nutritional standpoint, but the entire team has such an inspiring mission statement. I don't know any other well-known company that hand writes notes to their customers. Amazing🌟
Dinner last night, lunch today🍴Pizza is one of those foods that you can easily substitute ingredients for healthier options!
•Crust: @bobsredmill whole grain/ corn flour dough mix •Tomato sauce, olive oil
•Toppings: tempeh, spinach, tomatoes, olives, mushrooms
•Seasonings: red pepper flakes, nutritional yeast, oregano
Easy and delicious-
I love to get creative with toppings😋
What's your favorite topping? Mine are tempeh and spinach👍🏽
VEGAN HALO TOP🍦
The moment I heard @halotopcreamery was coming out with nondairy flavors I was sooo hype! Finally got my hands on a few flavors and here are my thoughts:
Personally, I think they are creamier than regular flavors and the flavor is less fake tasting! The base is made from coconut milk, so the fat content is a bit higher, and protein a bit lower!
•Oatmeal cookie: 5/10
•Peanut butter swirl: 8.5/10
•Caramel Macchiato: 7/10
I'm not the biggest fan of ice cream, but for a better alternative I think these are decent👍🏽 Unfortunately not #ibsfriendly but definitely great for those with dairy or gluten sensitivities. Swipe for nutrition facts and ingredients!
The only thing getting me through today is lotssss of study snacks📖🤓
Necessities always include some way/shape/form of chocolate, fruit (berries are the key to my ❤️), and protein bc gainz (obviously)😋
Many people feel that when they are home all day they tend to overeat on junk foods🍩 We've all been there!
But here are my favorite tips for avoiding those days and staying in control👊🏽:
1. Eat a large, macronutrient-balanced breakfast
2. Drink plenty of water all day long
3. Ask yourself, am I hungry or am I just seeking a distraction?
4. Take a break from whatever you're doing and go for a short walk or stretch for a few minutes
5. Prepare your meals and snacks on nice dishes. Idk why, but when I eat from a paper plate vs glass I tend to eat faster and less mindfully🤔 It's a thing I promise😅
6. If you have a craving, try eating a healthier substitution first and see if it can cure your fix🍓
7. If not☝🏽, save your treat for the night time so that way you have something to look forward to and you won't be tempted to overindulge all day.
8. Make sure even if you do choose to indulge that you get your micronutrients in! I like to hide my leafy greens in smoothies, load my pizza with veggies, and broccoli in my pasta🌱
9. For snacks like chips, crackers, nuts, cookies, etc. eat a moderate serving at a time. It's better to come back for seconds if need be than to finish the whole bag just because it's in front of you🤷🏼♀️
10. Drink tea, coffee, and sparking beverages in between meals.
If you try these 10 tips I can promise you success next time it's just You at home vs. the Fridge👍🏽🙈
I hope this helps😊
and comment your absolute FAVORITE healthy(ish) snack😋 Mine are berries, @bhufoods cookies, bean chips, and anything peanut butter🤤
Have a wonderful Thursday🌸
Today really took the life out of me, but leg day was a success so there's a win👍🏽
Lately I've been mixing strength training with plyos for legs and I'm really liking it😇 Switching between these two super sets was basically my entire workout for the day: (went light weight for filming the video, but for the actual workout I did my 6 rep max weight).
Here it is:
⚡️6-8 reps x heavy lunges (right leg forward)
⚡️Superset with 12-15 lunge jumps (right leg forward) ⚡️6-8 reps x heavy lunges (left leg forward)
⚡️Superset with 12-15 lunge jumps (left leg forward)
🌟6 reps x box squats
🌟Superset with 12-15 wide to close stance alternating squat jumps
💫BEGINNERS: you can use the smith machine or dumbbells for the heavy strength exercises and use no weights for the jumps! No matter what stage you're at, I highly recommended trying this little mix out👌🏽 Let me know if you like it☺️ Oh and PS keep your weight in your heels and squeeze the 🍑 like usual💁🏼
I decided to go for a 20 minute jog in between studying for tests this evening👟🍂
I wasn't planning on working out because the amount of 📚 I have to get done is unreal, but I decided to try something new just to gain feeling in my 🍑 from sitting ALL DAY.
My jog was completely slow paced- no hiit intervals, PRs, or pushing the limits. Just simply enjoying the scenery, fresh air, and letting my mind enjoy some blank space for a while.
For the first time ever, I played slow, calming music rather than rap and hip hop and just took my sweet time. Lemme tell you it felt SO amazing!
The (few of many) benefits of even short, steady physical activity:
•Increased blood flow
•Improved mental clarity
•Release of endorphins -> Enhanced mood
So next time you're in a time crunch or lacking energy, but want to improve your physical, mental, and emotional state, put on your sentimental music and just move✌🏽
Now, back to studying🤓
Some views are too beautiful not to share🌛💫🌻🤗
A Saturday at home isn't so bad after all ✨
If you're one of those people who thinks all sky pictures are the same and basic, we can't be friends✋🏽
Lately I've been trying to see everything that holds some amount of goodness as little miracles.
Makes life a little bit more worth living for💛
Not a worry in the world long as I got my coffee😛☕️💕
Cheers to cheesy quotes and the weekend🍩✨🎉
Unless you're like me and have two exams Monday...remind me, what's a weekend?😅
P.s. Here are my current top three favorite non-dairy creamers🌸
Enjoy your day😇