Let’s walk our way to good health.
Never underestimate the power of being one with Mother Nature, and taking a leisurely stroll in all her beauty.
Here’s Why & What It Does For You:
Nature Strengthens Your Immune System
Walking in Nature Lowers Anxiety & Stress
Walking with Mother Nature Boosts Your Mood
Walking Adds Years To Your Life
Nature Ups Your Creative Thinking
The list goes on, but this scratches the surface. Now how about we walk it out.
Hey guys hope you’re having a great start to the weekend. Are you training today? We are! Hence my beautiful girl @builtandboostedbikini
There’s so many benefits to training with a workout partner!
More motivation
Increased Energy Output
Accountability Partner
It’s the secret sauce for not slacking. Get you one!
Let go and enjoy the ride. Appreciate your body for all that it is capable of and release the idea that you need to control every tiny aspect of your day.
This will allow you to thoroughly enjoy the process and release too much cortisol caused from stressing over things like your diet, etc.
Can’t wait for you to experience true happiness in all seasons of your fitness journey. I promise it doesn’t have to be over complicated. Just like life, your fit lifestyle is exactly what you make of it.
Fun Fact of the Day: Having a Good Mood Can Influence Overall Better Health.
Studies show negative emotions – including anger, hostility and pessimism – are linked to higher risk of heart disease.
Research also shows that feelings of happiness, optimism, gratitude, having a purpose, overall well-being or satisfaction in life lead to better brain and heart health.
If you know what’s good for ya, smile and let the good vibes flow from within.
Healthy Mind, Healthy Life.
Look on the bright side. Getting your mindset on point should come first, then everything else positive will follow afterwards.
Benefits of mental health include, but aren’t limited to:
Increased self-esteem
Clearer thinking
Reduction in anxiety
Improvements in relationships
Improved moods
A greater sense of calm or inner peace
Reduced risk of depression
Moral of the story, get your mind right & you’re Gucci.
Pro Tip for the Hip Ab-duction Machine:
Sit down, bend over slightly & open wide. 😜
But in all seriousness it’s a great way to feel the burn 🔥 in the glutes with this exercise.
For extra support you can wear a belt. Be sure to power through and even holding the weights for 1-2 seconds on the way out is a great way to maximize results. Let’s get it!
I hope you had a great weekend!! It’s Monday so you know that means getting back into the grind and pushing for a week even better than the last ❤️🔥
Balance is necessary but it’s important not to lose track of your goals ✨
Benefits of Training Lower Body:
Sculpt and Strengthen Legs
Build Muscle
Helps Promote Weight Loss
Burns Calories
Reduces Joint Pain
Helps Overall Fitness Journey
So you know what to do… drop it down low and squat like it’s hot. 🔥
🌍 Happy Earth Day! With that said I would like to encourage you to sweat it out, outdoors today. It’s a great way to combine soaking in the vitamin D from the sun which will improve your mood, getting fresh air which will help your immune system, and switching things up which will help break through certain plateaus if your workout routine needs some spicing up?!
Let’s Talk about How to Get Sexy Shoulders:
1) Squatting Punches 4x20 (go light)
2) EZ Bar Upright Row 3x15
3) Side Plank with T Raise 4x8 (each side)
4) Rear Delt Fly 3x15
5) Arnold Presses 5x8 (Go heavy)
Try these out to feel the burn! 🔥 Start capping them shoulders, shall we.
Benefits of Exercise:
Exercise can contribute to an overall improved mood, making you feel happier.
Improve your brain function and memory.
Protect you from chronic diseases.
Combat feelings of fatigue.
Help with weight management.
Improve your quality of sleep.
Reduce feelings of anxiety and depression.
The list goes on and on, but you get the idea. Moral of the story, go train and thank me later. :)
Build a Booty. It’s like build a bear for your buns.
Switch It Up to Keep the Benefits of Glute Training:
• Use your mind to muscle connection- concentrate focusing on activating the burn.
• Vary your feet placement- choose between different variations such as a narrow and wide stance to switch things up.
• Change up the weights and reps.
• Warm up by pre-exhausting your glutes by incorporating a quick high-rep, low-weight set of a glute exercise before your workout.
Ready, set, drop it low to the floor.
You can upgrade your current reality now. Let me give you some guidance on just how to do that.
⠀
It hurts my ears & soul to hear far too many unsatisfied, unhappy, insecure people say things like:
I’ll never have abs.
I have no discipline.
I could never look like that.
I don’t have time for the gym.
I want to change my body so bad, but I’m just going to see if this miracle pill or cleanse will work first.
I want to look hot naked, but can’t lose weight. It will probably never happen.
⠀
Newsflash it doesn’t have to be like that. It doesn’t have to be impossible. It doesn’t even have to be hard. Your perspective on your health and fitness journey means everything. How difficult are you making it?
⠀
You get to to allow it to be simple as well as a fulfilling self discovering journey. It’s certainly not time to for detox teas, or caffeine pills. It’s time to see real results by putting in the work.
⠀
If you don’t know how to get to where you want to be simple... just ask someone who is where you want to be and can actually help you reach your goals.
⠀
Your dream body is waiting for you right on the other side of your fancy excuses.
⠀
You’re either ALL IN or not changing.
⠀
What quality of life are you choosing? Think about it and if you need/want help, I’m right here for you.
Benefits of healthy eating:
• Healthy Weight. Maintaining a healthy weight can help reduce the risk of many chronic health issues
• Better Mood. A good diet is responsible for maintaining a good vibe.
• Improved Gut Health which is like your second brain, so fuel it well.
• Good Heart Health
• Improved Memory
Opt for real whole food which is as close to its natural state as possible meaning:
• unprocessed
• free of chemical additives
• rich in nutrients
So what’s on the menu to eat today?
Go with the flow like this waterfall or commit to a scheduled plan when it comes to your fitness routine?
It all comes down to what works best for you. Will you push yourself in the gym if you’re not sticking to a plan, will you allow yourself to slack off?
Or…
Can you go the extra mile maxing out your potential in your reps?
The choice is yours. Whatever you do, push yourself to become the master of your workouts, and create a body you’re proud of.
Cardio doesn’t have to be Hard-io 🙃
Rowing is a total-body workout, meaning it will strengthen major muscle groups throughout your arms, legs, core as well as increase cardiovascular endurance.
You can’t go wrong with this one. So it’s time to rep it out and create those newbie gains as you increase your strength a bit more. You ready?
👅 Eat it up buttercup.
🍳 Enjoying a morning breakfast is the best way to kickstart your day.
Breakfast replenishes the stores of energy and nutrients in your body.
💥 It improves your energy levels and ability to help in the short term with concentrating, and may help with weight management.
If you’re an avid breakfast skipper, you might find you feel a bit sluggish and struggle to focus on things. This is because your brain hasn’t received the energy aka glucose it needs to get going.
Studies suggest that not having breakfast can have affects on your mental performance, including your attention, ability to concentrate as well as your memory.
👌🏽 So moral of the story don’t skip breakfast fam.
A grateful heart is a magnet for miracles.
Never forget that. As much as this world may want to turn you bitter, learn the lessons you were meant to and allow them to make you better.
Become a version of yourself you’re proud of. Through the scars, falls, failures, and pain getting uncomfortable is a requirement for growth.
How uncomfortable are you willing to get to grow as much as you can?
What mistakes are you grateful for that will help you to become a better version of yourself in the future?
Ask yourself & let’s fucking go. No time to waste, only names to take.
Tricep Work Does A Body Good:
A tricep workout is one of the best to strengthen your upper body, and its benefits include:
Increase in overall arm strength, power and endurance.
Allows you to lift more weight during other lifts like shoulder and bench presses.
Improves stability of the shoulders and elbow joints.
You want a medicine ball pick me up inspired workout?
Here are exercises you can do with medicine balls:
Kneeling Medicine Ball Slam
Bent Over Medicine Ball Slam
Lunge with Medicine Ball Pass
Medicine Ball Cycle Twist
Romanian Deadlift with Medicine Ball
Medicine Ball Burpee Squat Thrust
Try these exercises out and feel the burn 🔥
Let’s Talk Kettlebell Squats 😘
Weighted squats help strengthen the lower body and core. The extra weights increase activation in the posterior chain muscles, including your glutes and hamstrings.
Post Workout Recovery Cool Down: Make it icy ❄️
The benefits of cold showers and ice baths far outweigh the uncomfortable feeling in the beginning you will most likely experience.
The benefits include:
Strengthened Immune System
Increased Perceived Recovery
Faster Recovery from High Intense Cardio
Improved Recovery from High Impact Training
Reduced Cardiac Stress
Decreased Muscle Soreness
Hope this makes you rethink how taking a cold shower versus a warm one would benefit you health wise in the long run.
How well do you treat your body? Stretching daily will provide your body with so many benefits its almost crazy not to do it!
Here are a few benefits of the wide-stance hamstring stretch:
🔵 when you have a wide stance like this, its much safer on the hip joints
🔵 it aleviates tightness and increases flexibility
🔵 improves posture
🔵 can reduce backpain and sciatica
How often do you stretch?
Happy Sunday. Even though it’s supposed to be a day of rest, I definitely worked my booty off today shooting all the goods for you.
I’ll unleash them soon for you. Here’s a behind the scenes clip.
Cheers 🥂
Sometimes no matter what you do it’s hard to prevent obstacles getting in your way sometimes.
Spent the day at the doctors finding out I have strep throat.
Can’t wait to feel 100%. These antibiotics are kicking in already. Thank goodness for doctors, am I right?!
If you are a doctor or healthcare professional I just want to say thank you for all you do. 🙏🏽💙
If you had one life how would you live it. At first it was all just a dream and now what I had imagined manifested.
You really can have it all or things that personally make you happy. First you have to choose that it’s already manifested for you and bam 💥 it’s already on its way to you. From here on out it is simply just a matter of time.
Try manifesting or EFT tapping especially with water and let me know how it goes. Relaying info that a friend once gave me that helped change the course of my life. I hope it does for you too. 🙏🏽💙
🤗 Sending you good vibes to start your day. What are your plans, anything fun?
🙌🏽 Remember it doesn’t have to be the weekend to have a good time. You get to make everyday as good as you want it to be.
💥 Who’s ready to make today EPIC?!
