Cause & Effect. One of my favorite effects that weight lifting brings into ones life is the sense of freedom to feel good in your own skin. The uptick in confidence it brings you is so empowering. The enhancement of your mindset that will then be fine tuned to hyper focus on growth because you realize your newfound strength and capabilities. There are so many positive effects that fitness will have on your life overall. If you haven’t taken your fitness regimen seriously yet, don’t stress it the next best time starts right now.
Happy 4th of July! Sending a rose to those who have served our country. I truly appreciate your service and dedication to our country. Sporting the red, white and blue stripes today during my long and intense sweat session. Hope you have an amazing day!
Success is what comes after you stop making excuses, and take action. The majority of people experience failure not due to a lack of desire, but because of a lack of commitment. GO ALL IN… when it comes to the things you want, the results you wish to see, the life you want to live. Stop waiting for the perfect time. Take messy action today, to get one step closer to looking how you want, feeling how you deserve to, and living a brighter future. It all starts with the choices you make in the present moment, so you know what to do choose wisely, commit to the plan, and create your dream life.
Stretch with me.
There are many different kinds of stretches you can do whether you’re standing, sitting, kneeling, on the go, etc. There’s one for every body at anytime. Remember to warm up hold each stretch for about 30 seconds.
Side Arm Stretch, Wrist Extension Stretch, Hamstring Stretch, Hip Flexor Stretch, Chest Stretch, Calf Stretch, Quadricep Stretch, Hip Flexor Stretch, Tricep Stretch, Forward Overhead Swing, Lateral Overhead Reach, Arm Circles, Scissor Stretch. The list goes on and on just choose one or a few and let’s begin.
Take the next step that’s necessary to make all of your wildest fitness goals come to fruition. It’s not as hard as you think. It just requires consistency and discipline to make it all happen. What are you waiting for? The time is now. Commit to start today to make a better future for yourself tomorrow.
Total Body Workout 101
Here are some great exercises to get in a total body burn. 🔥
1) Bent- Over Rows
2) Lunges with Bicep Curls
3) Goblet Squats
4) Deadlifts
5) Dumbbell Around the Worlds
6) Push-ups with Lateral Raises
7) Overhead Press
8) Russian Twists
9) Split Squats
10) Renegade Rows
The list goes on & on there are 10 you can start with. Time to fire it up today!
It’s time to get over any fears of inadequacy when hitting the gym or when it comes to fitness in general. Showing up confidently is key, but let’s learn how to do that with some of the best strategies and mindset shifts you can make to help that become a reality.
Educate yourself, never stop learning when it comes to things you want to improve on. Learn about different exercises and equipment to feel more equipped to handle your workout with ease.
Don’t compare your day one to someone else’s chapter 10 a.k.a. don’t play the game of comparisonitis. Focus on the way you look and feel compared to the way you did yesterday it’s all about noticing small improvements overtime.
Set realistic expectations and understand that everyone must start somewhere and progress will take time there’s no magic pill that will get you there more than having patience with the process.
Develop a disciplined routine, and establish a consistent schedule for your training, as well as for getting in healthy meals.
Start small and work your way up to a more advanced routine over time. There’s no raise to go from 0 to 100. You can prevent injuries and disappointment by taking it steady and simply showing up to put in the work daily.
Visualize your dream body spend time daily, imagining what you want to look like, how you want to feel, and trust that you will get there it’s only a matter of time.
Hope these tips help and remember not to get discouraged, just stay the course and keep showing up even on the days you don’t feel like it.
Yes or no way to weighing yourself daily?
Let’s get down to the nitty-gritty pros and cons of weighing yourself daily and what happens if you choose not to (like me).
The pros are tracking progress when weighing yourself daily allows you to monitor your weight fluctuations. In doing this will help you recognize what patterns help or prevent you from losing or gaining weight according to your goals. It can help keep you accountable since it’s an action you take daily. This can help you become more in tune with your body when it comes to certain foods, activities, or things that spike your cortisol levels.
The cons of weighing yourself daily can consist of fluctuations being very discouraging, hence taking a toll on your mood and possibly putting you in a negative state of mind.
Although consistency can be a good thing, and it also can be the opposite since weighing yourself can turn into an obsession. This can happen especially if you have an addiction to how much you weigh and associating your worth with a number that’s on the scale. This can cause one to then develop low self esteem or even eating disorders to get to their ideal weight.
Your body weight is influenced by multiple factors, including how much water you drink, what time of day you weigh yourself, how much food you consume, flying which causes inflammation in the body, what types of food you eat, how much muscle mass you have. This list goes on.
A rule of thumb I use is measurements as well as how my body looks to me in the mirror, and how well my clothes fit. You can choose what’s best for you when it comes to whether or not you should weigh yourself daily.
Think fast, chew slow.
When it comes to thinking about your next meal of course be mindful of what you eat however, don’t waste too much time thinking about it.
While you eat, your body will release 'fullness hormones’ that lets your brain know you’ve eaten and should stop. This process actually takes around 20 minutes. So to those that like to devour their food in a flash aka speedy eaters may consume too much food and only receive this signal later. So rule of thumb is to take 20-30 chews each time you take a bite of your food, slowly is key, let it satisfy your hunger the right way without getting bloated and a stomach ache from eating too fast. Then you’ll be fueled and ready to conquer your day.
Power through your workout today and remember it will help build a stronger you tomorrow. The gym in a way is like therapy. It allows you to zone out of whatever you currently have going on so that you can focus on what matters most in the present moment which is your growth. Grow big 💪🏽 or go home. 🏡
Upgraded my mirror 🪞to an 83” inch tall one. Let me tell you I got a workout in lifting this thing off the ground by myself to position properly against the wall. Always make sure when lifting super heavy to wear a belt.
The benefits of wearing a lifting a belt are that it will reduce stress on your lower back while you’re in an upright position.
Wearing a lifting belt, increases the pressure on your core while supporting your spine.
Wearing one of these while squatting or deadlifting is always a great idea.
Go grab the belt that fits you best and lift safely.
Bicep curls for days…
There are different styles of bicep curls, including standing or seated bicep curls, preacher curls, and hammer curls.
Benefits are that bicep 💪🏽 curls can help improve muscular endurance, and enhance the appearance of your arms.
You can incorporate alternative intensities and variations such as drop sets or super sets.
Your form and technique to perform bicep curls you can either sit or stand with a straight back. Pictured here I am standing, holding the weight with an underhanded grip, keep the elbows close to the body and complete a full range of motion. Do this for as many desired reps and sets.
Ab Exercises 101: To Add Weight or Not Add Weight
Doing an ab workout with weights will help you gain definition and strength. If your main goal is adding muscle definition to your core then adding weights into the mix is a great idea. Doing exercises with an amount of weight that's heavy enough to make you struggle by the last couple of reps is key to find that definition you desire.
Repetitions in a higher rep range typically over 20 tend to focus more on endurance and less on strength. If you’re a beginner or just find lifting weights while working your core too advanced for you then try simple yet effective bodyweight ab exercises.
Let’s get crunching!!
You are a direct result of the things you choose to do daily, not the things you say you will do. With that being said set the right intentions for what it is you want most and act on them. Don’t let anything or anyone deter your focus, aim to become the best possible version of yourself so you can inspire those around as you put your best foot forward. Get ready to create you 2.0 because now is the time!
Top Lifestyle Tips to Have a Successful Fitness Journey
Nutrition- most of your overall success is going to stem from having good quality nutritious foods that will fuel your body properly so you have better athletic performance.
1) Eat whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats.
2) Portion control.
3) Eat a balanced diet that includes macronutrients and micronutrients.
4) Stay hydrated and drink water regularly throughout the day.
5) Limit processed foods and added sugars.
Sleep- get your beauty rest, it’s more important for recovery then you may think.
1) Aim for 7-8 hours of sleep every night.
2) Establish a consistent sleep routine by sticking to a regular bedtime and wake-up time each day.
3) Create a sleep-conducive environment. Do whatever works best for you for example by keeping the room cool, dark, and quiet.
4) Avoid caffeine, alcohol, and nicotine before bedtime.
5) Avoid screen time for a few hours before sleep.
Exercise- create the body of your dreams with the power of weights and what they can do for you.
1) Stay consistent with your exercise routine, e.g., by scheduling workouts as a non-negotiable part of your day.
2) Choose a type of exercise that you enjoy and that suits your fitness level and goals.
3) Set realistic fitness goals for yourself and track your progress.
4) Get the right gear and equipment, such as comfortable workout clothes, good shoes, and a yoga mat.
5) Mix up your workouts to prevent plateauing.
Boxing is an excellent full body workout! Heavy bag workouts are an excellent practice for boxing moves to improve technique which build strength and endurance.
Of course, you can and should use boxing gloves to protect your hands unlike pictured here. However I just got in a few good punches just because I felt like it and for the sake of demonstrating.
It’s also crucial to warm up properly before a boxing workout, which I had done prior to this. Stretch afterward, and take breaks if you need it and have fun taking out some steam on the punching bag.
Ready, set, punch 🥊 it out.
Lifting Light Versus Heavy Weights
Lifting light weights with higher repetitions is in most cases used for improving muscular endurance.
Lifting heavy weights with lower repetitions is used for increasing muscle size and strength.
Lifting both heavy and light weights can improve your overall health, as well as reducing the risk of injury, improving your posture and metabolism, etc.
Heavy weight, lifting can also provide additional benefits such as improved athletic performance, and increased cardiovascular health.
Take your pick based off of your goals when it comes to your physique. You can also combine the two depending on your exercise of the day and in order to prevent plateauing, it’s good to switch things up! 💪🏽
Lunges are a wonderful go to exercise for strengthening those lower body muscles. They specifically work, the glutes, hamstrings, and quadriceps. If you notice while doing them, they help you to better improve your coordination, balance, and stability.
Proper form is crucial in order to receive the maximum benefits while doing this exercise. To do a proper lunge, start with your feet hip width apart and take a big step forward with one foot, bending both knees, until the back knee touches or comes close to the ground. Your front knee should be directly above your ankle, and both knees should be at a 90° angle. Push through the front heel to come back to the starting position then you will repeat on your opposite side for the desired amount of reps.
Let’s Lunge!
Let’s Cool Off with 10 Different Types of Cool Down Exercises:
1) Stretching exercises: calf & quad stretches
2) Walking or Slow Jogging
3) Meditation
4) Shoulder rules to release tension in the shoulders and neck.
5) Foam Rolling
6) Walking Lunges to stretch the hamstrings and hip flexors.
7) Static holds such as planks or bridges to strengthen and engage the core.
8) Swimming
9) Light resistance band exercises to help lengthen and stretch the muscles.
10) Light Jogging
Weightlifting, and resistance training will actually help you lose weight, as well as burn fat faster than if you were simply just doing cardio by itself. This happens because weightlifting will build more muscle mass overtime which increases your metabolic rate and helps you burn even more calories throughout your day, even during periods of rest. So if your goal is to lose weight, please don’t be afraid to hit the weights.
Barbell squats are a highly effective exercise that offer numerous health benefits. Targeted muscles engage your quadriceps, hamstrings, glutes, and your core. Another advantage of barbell squats is that they can enhance your bone density. This exercise places a significant amount of stress on your bones which forces them to rebuild stronger over time.
Barbell squats, not only improve your physical health, but also your mental health. Research has shown that they can improve memory, cognitive function, and decision making abilities. Training with a barbell requires you to focus on your form, which also helps decrease stress as well as increase your mind to body connection. Next time you’re at the gym for lower body day, you know what to do barbell squat it out.
Back home relaxing finally from todays 5 hour photoshoot. Can’t wait to share all of the amazing content. Get ready because I’m about to unleash more workout videos along with so much more. Hope your day was as incredible as mine was!
Hey, checkout my newest workout video featured on OFTV. It’s called Indoor Abs, it’s time to get shredded for summer with me. Click the link below and let’s go crunch!
https://of.tv/video/6488a0192a62990001fb601a/
No matter what keep showing up for yourself even on the days you don’t feel like it. Consistency really is the name of the game. Never quit on the things you want most in life.
Ready to recharge this Sunday? After an exhausting week I know I sure am! There are multiple ways you can do this such as:
Pamper yourself: Set aside time for self-care and indulge in activities that make you feel good. Take a long bath with scented candles, practice skincare routines, or have a spa day at home.
Spend time with loved ones: Use the weekend as an opportunity to connect with family and friends. Nurturing social connections is essential for well-being and can bring immense joy and relaxation.
Practice meditation and mindfulness: Take time to cultivate inner peace and calm by practicing these two things. Mindfulness can help alleviate stress, increase self-awareness, and promote relaxation.
Unplug from technology: Disconnect from electronic devices and take a break from the digital world. Spend time engaging in activities that don't involve screens, such as gardening, practicing yoga, or writing in a journal.
Take your pick and enjoy your weekend!
Summer is around the corner so what’s stopping you from achieving your hottest body goals yet?!
Start taking action today by implementing these top 10 hot girl (or boy) summer so you can feel your very best.
I remember what it’s like to not feel confident in a swimsuit or your clothes in general due to not putting in the work, therefore not seeing the results you want. Believe me when I say exuding confidence at the pool, tastes better than going back for seconds.
1) Eat until you feel satisfied not stuffed.
2) Hydrate with minimum half your body weight in ounces, especially in the heat of the summer.
3) Shoot for approximately 1 gram of protein per pound of body weight. This will help you keep you satiated throughout the day, and help curb cravings.
4) Train consistently minimum of 4 days per week, show up even on the days you don’t want to.
5) When craving something sweet, opt for a square or two of rich dark chocolate to satisfy your sweet tooth.
6) When dining out, look at the menu ahead of time, plan to split with someone if portions are big. Ask for sauces and dressings on the side.
7) Create an inspiring playlist of songs to get you pumped up and ready to rock your workout.
8) Get some new gym gear aka clothing that will motivate you to take your workout to the next level. When you look good, you feel good.
9) Don’t entertain the game of comparisonitis. So many people get sucked into comparing themselves to someone else whether it be in the gym, on social media, their idols, etc. Don’t envy over the work you didn’t put in. Hype yourself up, repeat uplifting affirmations and remind yourself of the beautiful person you are and are continuing to evolve into throughout your transformation.
10) Life is what you make it, so is your health and fitness journey that have a direct reflection on the overall quality of your life. Remind yourself there’s no magic pill, you’re going to need to learn to enjoy and trust the process. Believe that you can make your dream body happen and you will. If I could do it, so can you.
Let’s go!
Even with one piece of cardio equipment there are many different styles of riding you could do in order to have yourself a sweaty cardio session.
Endurance riding- which involves riding at a consistent steady pace for a long period of time. This is great for building cardiovascular endurance.
Interval training- this involves alternating between high-intensity cycling and low-intensity cycling, which can elevate your heart rate and burn more calories.
Hill climbing- is about increasing the resistance on your stationary bike and simulating hill climbs, which helps to build leg strength.
Speed cycling- which includes increasing the resistance, and cycling at high speeds. This can be a great cardiovascular workout.
Recovery training- cycling at a lower intensity, which will help to improve your recovery time after high-intensity workouts.
Choose your pick and hop on and get riding.
🍑 Top 7 Glute Exercises to Grow A Shelf
1) Squats target the gluteus maximus, which is the largest muscle in the glute group. They are a great exercise for building overall leg strength and increasing power.
2) Romanian Deadlifts - Romanian deadlifts target the hamstrings and glutes. They help with developing strength in the posterior chain and improving hip mobility.
3) Lunges - Lunges target the glutes, hamstrings, and quadriceps. They can help improve balance and stability while also building strength in the lower body.
4) Glute Bridge - The glute bridge is a simple exercise that activates the glutes and strengthens the lower back and core. It can also help improve your posture.
5) One-legged hip thrust - One-legged hip thrusts are great for isolating the glutes. They can also help improve balance and stability.
6) Cable kickbacks - Cable kickbacks are a great exercise for activating the glutes and improving your hip mobility.
7) Step-ups - Step-ups are a great overall lower body exercise that targets the glutes, hamstrings, and quadriceps. They can also help with improving balance and stability.
Consistency is everything. I promise you if you’re consistent with simply showing up it’s going to be next to impossible for you to fail. I am living proof of that. For years I have consistently shown up to workout about 4-6 times a week unless sick or injured. The results would shock me over time, because little by little your body will start to get more snatched and your mindset will sharpen. Physical activity will help enhance your cognitive function, alertness and athletic performance. So it’s time to get after it and grow.
