Fueling your body with the proper nutrients is the key to unlocking your full potential in the gym. It's not just about eating; it's about eating strategically to optimize your workouts and achieve the best results. Let’s break it all down.
Hydration: If you’re dehydrated this can have negative impacts your performance. Water helps regulate body temperature, transport nutrients, and remove wa...
2023-10-05 19:53:46 +0000 UTC
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Unlocking the Power of Glute Growth
Are you ready to sculpt those glutes and boost your lower body strength? To help you achieve your fitness goals, let's dive into some specific exercises that are highly effective for growing your glutes.
Squats are the holy grail of glute exercises. Whether you opt for classic back squats or front squats, this compound movement targets your glutes, quads, and ...
2023-10-04 19:24:01 +0000 UTC
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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 ac...
2023-10-03 15:26:03 +0000 UTC
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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 y...
2023-10-02 19:30:27 +0000 UTC
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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...
2023-10-02 01:05:42 +0000 UTC
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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 v...
2023-09-30 17:56:30 +0000 UTC
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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.
2023-09-29 15:13:30 +0000 UTC
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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...
2023-09-28 18:29:52 +0000 UTC
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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!
2023-09-27 19:37:57 +0000 UTC
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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.
2023-09-26 16:09:25 +0000 UTC
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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...
2023-09-25 15:48:41 +0000 UTC
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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 pa...
2023-09-24 22:00:15 +0000 UTC
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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 s...
2023-09-23 16:46:40 +0000 UTC
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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 ...
2023-09-22 17:38:54 +0000 UTC
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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 ...
2023-09-21 18:27:33 +0000 UTC
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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.
2023-09-20 18:34:45 +0000 UTC
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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 ...
2023-09-19 14:57:15 +0000 UTC
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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.
2023-09-18 14:39:38 +0000 UTC
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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...
2023-09-17 16:13:30 +0000 UTC
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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...
2023-09-16 22:59:22 +0000 UTC
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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 m...
2023-09-15 18:13:59 +0000 UTC
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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 activi...
2023-09-14 16:42:07 +0000 UTC
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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...
2023-09-13 17:57:13 +0000 UTC
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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 ...
2023-09-12 21:05:04 +0000 UTC
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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...
2023-09-11 19:02:47 +0000 UTC
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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 ...
2023-09-10 20:05:46 +0000 UTC
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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 en...
2023-09-09 18:11:00 +0000 UTC
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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...
2023-09-08 14:53:17 +0000 UTC
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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 rest...
2023-09-07 18:42:40 +0000 UTC
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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?
2023-09-06 22:35:49 +0000 UTC
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