Train insane or remain the same. Don’t forget to push yourself past the limits you’ve set before you to grow to new heights. Practice progressive overload so you can actually start seeing progress in your before and afters. You may be asking what is that and how can I include this in the training I do daily. Progressive overload means you gradually increase the frequency, weight, or number of repetitions in your strength training routine. This challenges your body and allows your muscular system to become stronger than ever.
Let’s talk about how efficient HIIT training is if you would like to turn your body into a fat burning machine. It involves short bursts of intense exercise followed by brief rest periods. This method has been shown to burn more fat than traditional steady-state cardio.
HIIT stimulates the production of Human Growth Hormone known as HGH, which aids in metabolism. This helps burn calories both during and after the workout. This elevated metabolic rate can persist for hours post-exercise.
Unlike some traditional cardio methods, HIIT helps preserve lean muscle mass while promoting fat loss. So if your goal is to maintain a toned and defined physique this is exactly what you should do. Now you know!
Mirror mirror on the wall may this workout be the fairest of them all. ✨
Hope you got an incredible sweat session in today! If you didn’t you know you can always follow along with me in my workout videos on OFTV. Hope you enjoy them and all the hard work I put into them!
Grab you some high quality H2O, headphones 🎧 and let’s go sweat. Sweating out those toxins while tuning into some good music is going to elevate your mood no matter what kind of day you’re having. It’s the quickest way to boost endorphins naturally. It’s the best way to enhance your happy hormones which are dopamine, endorphins, serotonin and oxytocin. You can effectively do this by living a healthy lifestyle by implementing exercise, diet, meditation and exercise into your daily routine. Ready, set, let’s go!
Good facts about fitness you should know.
1) Weight-bearing exercises strengthen bones, decreasing the risk of osteoporosis.
2) Strength training boosts metabolism, aiding in weight management.
3) Exercise can improve flexibility and balance, reducing the risk of falls, especially in older adults
4) The EPOC (Excess Post-Exercise Oxygen Consumption) phenomenon means your body continues to burn calories after intense exercise to restore oxygen levels.
5) The body burns more calories breaking down protein during digestion compared to fats or carbohydrates.
If you didn’t know about some of these things, now you do.
Ready to break it down and do some yoga with me?
Yoga offers a variety of benefits catering to flexibility, strength, and relaxation. Certain popular poses will actually promote relaxation by releasing tension in the back, while the downward dog improves overall flexibility. The corpse pose helps in deep relaxation.
The benefits from yoga extend far beyond just the physical aspect of fitness. It promotes mental well-being by reducing stress and anxiety. Practicing consistently can contribute to better overall sleep, enhanced self-awareness, and improved overall mental and physical health. So why not start now for a better quality of life?!
Training free Sunday it is where the rest is good for the soul. Slowing down and relaxing is also essential for our muscle tissues to repair themselves. Give your body the time it needs to recharge because you deserve to come back better and stronger as a result in doing so.
Step up and don’t forget to look back to see how far you’ve come. Gaining strength in the gym is the best thing you can do for yourself physically, mentally and emotionally. How far will you go in your fitness journey to discover your true potential and strength?!
Stay the course while going out on the town. Here are some tips to help you stay on your fitness grind instead of regressing when you go out and about to make the most of life. Choose to do things that require some physical activity for example walking around an outdoor mall instead of catching a movie. Making healthy choices, such as opting for a seafood dinner instead of chicken and waffles make a large difference overtime. Remember, you are a sum of the actions you repeatedly choose to take. So make the right choice in order to become the best version of yourself day and day out.
Happy Thanksgiving it’s grind time hitting the weights even on the holidays. Make time for fitness as it contributes to a large part of your happiness and overall elevated mood. Plus you have to make room for all the turkey and goodies. Remember it’s ok to do both live a healthy lifestyle and treat yourself to enjoy the fruits of your labor. Wishing you the sweetest holiday with your friends and family.
Twisting and turning making bicycles a thing of today. Time to crunch to get that core nice and tight for all the food we’re about to indulge in tomorrow for Thanksgiving.
Tips to get ready for the holiday season eating because you deserve to splurge on holiday goodies. The 80/20 rule is one of my favorite rules that can truly help you keep some balance in your holiday routine while still enjoying the foods you love. The goal is to fill up on nutrient-rich foods 80% of the time. This includes high-fiber carbohydrates, lean proteins, fruits, healthy fats, and vegetables. The remaining 20% of the time you can splurge on those comfort foods and satisfying desserts that you’ve been waiting to enjoy.
Let’s get our crunch on now so we can in the kitchen later!
Taking a rest day but still wanted to jazz up my look of the day a bit. Are you working out today or resting? Every now and then you need to rest up buttercups!
Renegade Rows are one of my favorite exercises because it works your triceps, back, core and obliques all in one. You get the best of making the most of one movement. Essentially you’re training multiple muscles versus only performing to isolate just one. Get down and squeeze on the way up. It’s time to bust a move!
Pop lock and drop it down low. There are so many different ways to squat with different variations as well as pieces of equipment you can use. Feel free to incorporate these into your next leg day.
Dumbbell Squat
Overhead Squat
Goblet Squat
Kettlebell Squat
Barbell Squat
Barbell Front Squat
Sumo Squat
Split Squat
Box Squat
Bodyweight Squat
Single Leg Squat
Jump Squats
Resistance Band Squat
So pick some you fancy and let’s get to work!
On my way to play a little golf with the girls. ⛳️ What is your favorite way to get in some physical activity on the weekends?
Even if it’s something as simple as put put golf you can easily burn up to 300 calories per hour! In case you didn’t know now you do.
Dropping a new workout video on my OFTV channel Gym Goddess. Here is a breakdown of the workout. I hope you enjoy this one for a nice convenient shoulder pump! Let me know what you think!
Shoulder Sweat and Sparkle Workout
1. DB Forward Extension to Overhead Press
2. DB Single Arm Lateral Raise
3. DB Hammer Curls
4. DB Squatting Punches
Happy Lifting! 💪🏽
💦 You know what they say abs are made in the kitchen. Tips for eating your way hot and healthy are to understand how to read food labels, opt for whole ingredients instead of chemically processed ones. Drink lots of water specifically half your body weight in ounces. Don’t forget to eat your greens. 🥬
Look back at it because it’s time to work these buns of steel.
Some of the best exercises to enhance a bubble booty are:
Side plank abductions
Single leg squats
Kettlebell swings
Hip external rotations
Hip Thrusts
Single-leg elevated hip thrusts
Try these out and let me know which ones you enjoyed!
Drop it like a squat. If lower body growth is your goal then I urge you to include heavy resistance training, because your glutes are the largest strongest muscle group in the body. So it makes sense to go heavy when training them. However, don’t overdo it, load up the weights that are challenging and even include drop sets when necessary.
Include isolation exercises like hip thrusts, glute bridges, cable kickbacks that can help target the glutes more specifically and improve muscle activation.
Other exercises to help grow them are a conventional deadlift, back squat, Bulgarian split squat, the list goes on and on. Choose some to superset and it’s time to drop it down low.
Pre-workout or nahh? I’m a big fan of having a scoop before my workout. Are you? It gives that extra edge of energy for me to power through my workout.
Grab a yoga mat and let’s stretch! Downward dog is the pose of the day. Relax your head down, look back toward your stomach while keeping your legs straight and pushing your heels toward the floor.
This is going to strengthen your upper body and elongate your spine. In addition to this it’s also going to improve your circulation and relieve tension and stress. When in doubt downward dog it out. 😂
What hurts today makes you stronger tomorrow. Go the extra mile with everything in life including that last rep in your workout and watch how much overtime the extra effort pays off. Forget ordinary, it’s time to entertain the idea of extraordinary if you haven’t already. You deserve the best, so start allowing yourself to have that by giving your everything in all that you do.
Smile and find peace on your fitness journey. Embarking on one of these is not only about physical transformation, but also an opportunity for personal growth and happiness. One effective practice is embracing mindfulness and meditation. Incorporating mindfulness into your fitness routine allows you to connect with your body, appreciate the present moment, and cultivate gratitude for the progress you make, no matter how small. Regular meditation can provide mental clarity, reduce stress, and enhance overall well-being, contributing to a more positive mindset on your fitness journey.
Another strategy is setting realistic goals and celebrating small achievements. Acknowledge the milestones, whether it's running an extra mile or lifting a heavier weight, and savor the sense of accomplishment.
Practicing self-compassion is crucial. Understand that everyone has a uniquely beautiful fitness journey, your individual progress may come at different rates. Be kind to yourself during setbacks and recognize that patience is a virtue. Embrace the journey itself rather than fixating solely on the destination, finding joy in the daily process of self-improvement.
Fine dining for the win. Want to know what to order to stay on track with your progress since 70-80% of your overall results will be from what you choose to fuel yourself with in the kitchen.
There are so many ways to stay the course no matter whether it’s a 1,2 or 3 course meal :)
1) Ask for dressings on the side or even heavy sauces.
2) Split your meal with someone at your table.
3) Ask for butter on the side or for it to be lightly brushed with butter otherwise they can tend to get carried away with it.
4) Choose lean meats, seafood, salmon, shrimp.
For sides steamed veggies, or rice is always a good idea. However try to stay away from fried foods.
5) Opt for a shot of espresso afterwards instead of heavy dessert if you’re like me to help your food digest easier and feel energized in a more timely fashion.
Hope these tips helped for the next time you decide to dine out.
Today was a fun filled photoshoot day. I got so much new content coming including some at homework workout videos you can do in the comfort of your own home. Let me know if you want to workout with me on my next OFTV dropping because it will be coming soon! It’s time to crush a shoulder session together!
Getting a quick sweat in before tomorrow’s shoot! What’s your favorite way to sweat? Mine is working legs & glutes.
P.S. Get ready to workout with me on my channel Gym Goddess on OFTV as I have another one dropping soon. Can’t wait for you to check it out! Let me know what you think, or what workout you would like to see next?!
Being laser focused at work as well as having a good work ethic stems from having the right mindset and maintaining a physically fit lifestyle.
Maintaining a regular exercise routine not only improves physical health but also enhances cognitive functions, including concentration and focus.
When you exercise, your brain releases neurotransmitters like dopamine and endorphins, which can boost your mood and sharpen your focus.
Additionally, the discipline required for physical fitness, such as setting goals, creating a workout schedule, and sticking to it, can also translate into better focus in other areas of life.
If you want a sweet treat, one of my favorite go to sugar sources are coconut covered almonds especially when on the go. When I’m at home fruit is also a wonderful source of natural sugar that isn’t processed.
Most people think that cutting out sugar completely is the answer however, you are supposed to consume a small amount per day.
Men should consume no more than 9 teaspoons which is 36 grams or 150 calories of added sugar per day. For women, the number is a bit lower: 6 teaspoons 25 grams or 100 calories per day.
Hope these daily guidelines help the next time you go to grab something sweet!
Fresh new do. Having that extra boost of confidence in all that you do is essential to putting your best foot forward. When you feel your very best, you can do and achieve more not just in the gym, but outside as well in your daily life. You know that saying how you do one thing, is how you do everything. In my experience it’s important to practice some self care so you can continue to show up as your best self.
💪🏽 Train insane or remain the same, the choice is yours. What will you choose today? Here’s a workout you can fit in your workout schedule on your next leg day.
Warm Up:
Stairmaster 15 mins
1. Barbell Squats:
4 sets of 10-12 reps
2. Romanian Deadlifts:
4 sets of 6-8 reps (go heavy)
3. Barbell Bulgarian Split Squats:
3 sets of 8-10 reps per leg
4. Barbell Hip Thrusts:
4 sets of 8-10 reps
5. Weighted Walking Lunges
3 sets of 12-15 steps per leg
6. Leg Press Machine
4 sets of 12-15 reps
Stretch your legs and glutes afterwards for 10-15 minutes to reduce muscle soreness and enhance flexibility.
