Stretching is the way your body says "thank you." It promotes flexibility, and enhances joint mobility. But it's not just about improving athletic performance or avoiding injuries. Stretching can help alleviate everyday discomfort caused by sitting for extended periods, stiff necks, or lower back pain which you might experience from working at a desk all day. It's your secret weapon against the aches and pains of modern life, a natural remedy to help eliminate the sedentary traps we often fall into.
You have a choice everyday to wake up and choose greatness or mediocrity. Personally, I choose the first. Now you have to pick whether or not you wish to experience a higher quality of life daily. After-all in many cases how we do one thing is how we do everything. We are a sum of the actions we repeatedly take, the people we choose to be around, the books we decide to read, etc. Hope this helps you decide what matters most in your life.
Getting serious results with these dumbbell front squats.
Front squats place a large load on the quadriceps, know as the muscles at the front of your thighs. They are highly effective for the development of this muscle specifically it helps to increase strength and muscle size. This will not only enhance the appearance of your legs but also contribute to improved lower body function.
The results will start showing the more you incorporate this exercise into your training. Don’t be shy to increase the weight load to really start building up those quads.
The look I give when I know I’m about to try a new restaurant. Don’t you ever get excited to try new places? If you’re one of those people who gets anxiety when eating out on the weekends worried about ruining all of your progress don’t stress it there are so many ways you can stay on top of your healthy eating habits.
Some tips:
Stay away from heavy sugars. When drinking opt for skinny versions or without heavy syrups.
Choose to have your cocktail on the rocks or neat.
Ask for a healthy menu to eliminate confusion around how healthy or heavy a dish might be.
Tell the waiter you would like to have the sauces and dressings on the side because usually they add several servings instead of just one.
Little changes will help drastically over time. Also keep in mind you can track what you eat and from where with specific restaurants with the help of MyFitnessPal.
Hope these tips help you stay on track this weekend!
Walked it out getting 17,000 steps in around town yesterday while visiting Key West. Being a tourist in a new city is such a fun way to fit in fitness. Whether it’s browsing the scenic views, shops, or breaking it down on the dance floor you’re going to be burning up a storm of calories while staying on track of your goals. It’s time to get wild and go adventure around town, let’s go.
You might be wondering what you should do when road trippin’ to stay healthy and on track with the goals you have set for yourself.
Buy healthy snacks ahead of time or on the way so you’re not tempted to go for unhealthy fast food.
You can even stop at a local convenience store or gas station to opt for nuts, veggies, beef jerky, waters, a protein bar and alkaline water.
These are going to be overall gut friendly options versus donuts, candy and pizza. You’ll find yourself being a lot less bloated and your road trip a lot more enjoyable when you feel your best.
Behind the scenes selfie 🤳🏽 from my shoot. About to knockout a bunch of content for you all. Hope you’ve been enjoying my page, OFTV workout videos as well as health and fitness tips. There’s so much more to come so stay tuned!
In the fall spirit when the season is changing, and people are starting to feel a bit under the weather with flu season around the corner. It’s smart to have a pick me up on standby aka vitamins and EmergenC packets for a natural health boost. If ya know what’s good for your body, make sure to fill up on your essential daily vitamins too. They really do make a world of a difference.
Dumbbell tricep extensions are a really effective isolation exercise. This movement targets the muscles on the back of your upper arms known as the triceps.
When performed with appropriate resistance and repetitions, this exercise can lead to tricep muscle hypertrophy. Overall this will give you a more defined looking arm with added muscle definition.
I like to complete about 3-4 sets with a rep range of about 8-15 reps depending on how heavy the weight is.
Todays mantra is it’s a rest day for the books including but not limited to relaxing on the balcony, setting the intention for the week ahead. Totally going to indulge in eating some healthy sushi while goal setting. I definitely make it a priority to knock out what I have to do with a list for the week ahead. It’s fulfilling during goal setting to make both small and big goals an important part of my weekly routine. What are your intentions and goals for the week ahead?
RDL’s known as the Romanian deadlifts exercise is known for improving the strength of the lower back, hamstrings and glutes. Both Romanian and stiff-legged deadlifts are actually going to target your hamstrings a bit more than the standard form. In-fact they also put less pressure on your lower back and are ideal for people with back pain. So if you’re anything like me and need help boosting strength in this area, it’s certainly a great idea to add this exercise into your lower body training days. Ready, set, let’s go drop it low.
Swimming is good for the mind, body & soul.
For the body it makes for a great low impact, total body exercise that is great for cardiovascular health and to help manage your weight.
It works wonders for your mind as it allows you to relax and focus, while improving your mood. On top of that allowing you to rest easier at night with some deep sleep.
Last but not least it allows your soul to get more connected to nature providing you a beautiful sense of peace. While heightening new levels of mindfulness as you focus on your breath work and moving through the present moment.
So with that being said let’s go for a swim.
Going out to enjoy life with a little wining & dining to relax from the day to day stresses is a beautiful and essential aspect of life that can profoundly impact our physical, mental, and spiritual well-being.
Hustle culture 24/7 can be toxic and bombard your central nervous system. Once you learn to embrace the beauty of the present moment you can achieve more of a sense of balance when it comes to fulfillment from rewarding life experiences. Don’t be afraid to invest time into things that matter like making sweet memories to last a lifetime no matter what pressing matters may be on your mile long to do list.
To grow your arms specifically your biceps, you can incorporate different types of bicep curl exercises into your workout regimen.
Various types of bicep exercises are:
Bicep Curls (pictured here)
Preacher Curls
Standing Barbell Curl
Spider Curl
Hammer Curl
Cable Curl
Try this out and let me know which one is your favorite, that you’ve decided to incorporate into your next arm workout.
Some of my favorite meals from the grocery store that are both quick and easy, depending on how much time you have.
When in a pinch to get an adequate amount of protein in I like to opt for this chicken burrito bowl that is similar to a Chipotle style meal. It’s as easy as microwaving for 4 minutes. I like to have it with some organic chips and a scoop of guac on top. This meal brings you to a total of 22 g of protein.
If you have about twice the time and can cook an actual meal the wild caught salmon is delicious with each filet of salmon having a whopping 46 grams of protein or 23 grams for half which is an actual serving size. I like to place this on top of a light salad and paired with a sweet potato post workout.
Now you know some of my healthy go to’s when getting down in the kitchen. There’s a solution for every one’s schedule, timeline, budget and goals. It’s just about figuring out what works best for you.
Cardio releases happy endorphins. You can feel it and see it once you’re done exercising. So with that being said let’s bust a move and get right to it. If you want to feel better about yourself, improve your self confidence, start by moving your body. Your workouts don’t have to be as complicated as a math equation simplify them, allow fitness to be fun again.
Putting in a little extra work this Sunday. Even though it’s usually a day I take to rest I wanted to even out my level of commitment to my goals, by taking it up a notch on the weekend since I took a rest day yesterday.
How committed are you to growing not only your muscles but your mentality as well, when it comes to discipline?! Think about it and if you need to realign your efforts to match the next level version of yourself you would like to become then do it! :)
Relax and Reset. Your body will thank you for slowing down and recharging spending time with family and friends to further enjoy the fruits of your labor, the hard work you put in for the week at the gym prior, the work you’ve put in to help take care of others, etc. Enjoy the simple things and watch how you progress in life, including those gym goals of yours you’ve been working towards. Time to elevate to the next level as I swing from this lovely egg chair.
Do you ever wake up thinking about everything you have to do, but then know how much better your workout is going to make it all seem.
Todays total body workout felt great in my new shoes.
The total body workout consisted of:
Treadmill 15 mins
Stairmaster 10 mins
DB Alternating Front Raises (pictured here)
Lat Pull Downs
Dumbbell Front Squats
Dumbbell One Arm Rows
Try this workout out and let me know what you think! Especially if you’re in a pinch this one is relatively quick!
Let’s normalize maintaining a hot bod that you’re proud of year round, not just in the summertime.
As the weather starts to cool off doesn’t mean your training has to chill out too. Staying consistent is key for maintenance and progress when it comes to both losing weight and muscle building goals.
You can continue your exercise routine throughout the colder months. Consider indoor activities like yoga, pilates, or even joining a new gym. If the weather permits, embrace outdoor winter activities such as hiking, skiing or even ice skating to really shake things up when it comes to burning calories in a more unique and fun way.
Don’t let the weather deter you from your goals. Cold or hot, rain or shine ✨ it’s time to make it all happen!
Squat it’s good for the soul.
To recap the hormone release is real. The intensity of squats can trigger the release of endorphins, which can improve your mood and reduce stress.
Deep squats also increases ankle mobility, which can be beneficial for activities that require a wide range of motion. So you could score becoming even more flexible when it comes to certain sports and yoga poses.
The list goes on as to why you should squat these are just a few cool facts as to why. Hope you have an incredible sweat session today!
Going to town riding my bike today. Does anyone else feel incredible after a powerful cycling sesh? Riding a bike works many different muscle groups, including your legs, glutes, and core, helping to build strength and endurance.
Cycling is an excellent cardiovascular exercise, which can improve your heart health, lower the risk of heart disease, and enhance your overall fitness level. So it’s a no brainer when it comes to choosing this for a little extra cardio.
So why not let’s drop it like it’s hot and ride the day away. 🚴
I’m working out today, are you?
Want to put on a little size while gaining muscle? Lately that’s been my focus so I would like to share some tips for you as well incase that’s a goal of yours as well.
Eat in a caloric surplus if your goal is to gain weight. To gain weight, you need to consume more calories than you burn. Aim for a surplus of about 250-500 calories per day to support muscle growth.
Carb intake you can add about 50 grams of carbs to start to what you’re currently eating to make sure you have an adequate amount to fuel the extra gains as you’re going to need additional energy in order to build the extra muscle.
Train each muscle group about 2-3 times per week to optimize muscle growth.
Watch the results start to happen. 💪🏽
Dine Out Like a Health Guru
Dine out with your friends and family then take 1/2 to go for later if the portion is too big, yes even when it comes to a salad. Especially since the dressing usually adds a fair amount of calories, which you can also order on the side.
Choose steamed or grilled options: Opt for grilled or steamed dishes rather than fried or breaded this will save you on a lot of fat and calories.
Load up on your veggies: Include a side salad or get a main one like I did or extra vegetables with your meal to boost fiber and nutrients while keeping calories in check.
Lean protein: Choose lean protein sources like chicken, turkey, fish, or tofu over high-fat meats like bacon or sausage.
Skip sugary drinks: Opt for water, unsweetened tea, or sparkling water instead of sugary sodas. Also order drinks skinny version if there is one available because it will eliminate the sugary syrups that aren’t necessary when they can sweeten it naturally with fruit.
Hope these tips helped if you’re going out to eat today!
These heated rooms, often linked with tranquility and rejuvenation, provide a holistic approach to improving one's physical and mental well-being.
Stepping into a sauna can feel like entering a sanctuary of tranquility. The special combo of warmth and solitude encourages you to let go and relax, which in return reduces stress levels, and calms your mind. As stress melts away, the body releases endorphins, which act as natural mood enhancers.
You can easily detoxify your body when spending some time in these hot hidden gems. As you begin to sweat profusely, the body will release toxins and impurities through our pores. This natural cleansing process helps remove heavy metals, pollutants, and other harmful substances, allowing us to feel rejuvenated and refreshed afterwards.
Need better quality sleep? This can come in clutch. Many people find that saunas promote a much deeper and more restful sleep. The relaxation induced by the heat can alleviate insomnia and help regulate sleep patterns.
So what are you waiting for it’s time to sit & sweat effortlessly.
Best Ways to Lose Weight & Stay Lean
Caloric Deficit: To shed weight, you must consume fewer calories than you burn. So to do this first calculate your daily caloric needs and aim for a modest caloric deficit, typically 500-750 calories per day, to lose about 1-2 pounds per week.
Regular Exercise: A combination of cardiovascular exercise for example running & biking and strength training weightlifting and bodyweight exercises is key. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, plus strength training on at least 3-4 days.
Sleep: Prioritize quality sleep as it plays a role in weight management. Aim for 7-9 hours of sleep per night to support metabolism and recovery.
Consistency: Consistency is crucial to your overall progress. Create a sustainable exercise routine and actually commit to sticking with it. Make these long-term changes to your diet rather than placing extreme and short-lived restrictions. Just keep showing up!
Creative Meals: Personally, I’m not a fan of the phrase cheat meals, so I prefer creative meals. Learn to enjoy life when dining out with friends and family and actually indulge in a delicious meal you’ve been craving for the week. This allows you to not deprive yourself and continue to make progress while incorporating little refeed meals.
Hope these tips help if you’re trying to cut down, follow these practices and you’ll be off to the races making progress. You can take it from someone who’s done it and practices what they preach.
On the way to go get a teeth cleaning. Now you may be wondering how does this go hand in hand with fitness. Not only is exercising good for your physical well being it also indirectly affects your oral health.
Dental issues can impact your ability to maintain a healthy diet. Gum issues or pain in your teeth can make it uncomfortable or even impossible to eat certain foods, leading to dietary restrictions that may hinder your ability to get the nutrients needed for optimal physical performance.
So if you know what’s good for you go get your routine teeth cleaning to make sure everything else stays in check because it all goes hand in hand.
Just went grocery shopping and got lots of yummy healthy options!
Some staples I bought were organic jasmine rice, turkey, meatballs, bananas, organic fruit, blueberries & blackberries, minestrone soup, Greek low fat yogurt, banana chips, protein bars for convenience on the go. The list goes on but that was some to start.
What are your favorites to snag when at the store?
Let’s take a stroll together shall we. Talk about the extreme level of physical, mental & emotional benefits of walking for a minimum of just 30 minutes a day. Although the goal is about 10,000 steps a day for optimal health, getting in at least 30 minutes is key.
Physically it will help with weight management, better, joint health, increased bone density. This will help with your overall posture as well as balance.
As far as a mental side goes, it’s going to greatly enhance your mood so you’re feeling like a superstar. You will have overall boosted better energy levels. If you want to have better, memory, attention, and creativity then getting those steps in is exactly what you’ll want to do.
The emotional benefits you will receive from getting in an excess of steps is going to far outweigh the reasons not to. You will have a boosted overall sense of self esteem. You will have a heightened sense of achievement. Your stress management is going to be more under control.
All of these things are going to greatly improve the quality of your life. Hence why we need to talk less and do more and get to walking.
Summer may be close to over officially in a few weeks but our summer body doesn’t have to go anywhere. Let’s start the week off strong and dive head first into our goals. I’m talking eating healthy, training hard, getting in a gallon of water, getting in Vitamin D, meditating, stretching, all the things. We’re doing it all. Who’s with me?
