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 p...
2023-09-05 16:23:51 +0000 UTC
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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?
2023-09-04 14:42:42 +0000 UTC
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Ready to ditch the workout clothes and show off your hard work by being a little fashion forward? Don’t mind if I do!
I think it’s wise that everyone gets out and enjoys the fruits of their labor. Life is meant to be lived. So don’t forget to swap out the running shoes and put on a pair of heels or dress shoes and dance the night away every now and then. Am I right?
Hope you’re having an...
2023-09-03 21:02:16 +0000 UTC
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Ready to relax and recover this weekend in casual style. Who else is kicking back and enjoying themselves? It’s well deserved to allow your body to ease into a state of flow versus being set on grind mode 24/7. You have to unwind and reset if you want to progressively move forward without hitting plateaus and running yourself into the ground. So with that being said I’m going to kick it on the...
2023-09-02 18:21:08 +0000 UTC
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Does anyone else feel like getting your packages is a mini sweat session in itself. I sure do! Lifting weights is going to make mundane tasks easier to do throughout the day. Who loves getting their sweat on lifting up all their new orders in the mail.
2023-09-01 22:22:26 +0000 UTC
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Dropping to my knees exhausted from getting my sweat on today filming a bunch of workouts for you along with some spicier looks too. You will have to check them out when they’re released on OFTV. Can’t wait to hear what you think about them!
2023-08-31 21:22:45 +0000 UTC
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Recap of what goes into getting ready for a photoshoot. Had one of the best workouts, got my nails done, cleaned up, did lots of laundry, got packages for some new outfits that came in, put together different shoot outfits and accessories, study the lines I wrote out for my workout videos that I created. That’s a wrap.
👀 If you want to see all the fun that happened next after my workout then...
2023-08-30 16:08:51 +0000 UTC
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Let’s get BACK in action babyyyyy.
Let’s strengthen our latissimus dorsi aka our lats. Why? Incorporating lat pull downs in your back workouts deliver so many advantages.
It improves your upper body shape by building a more balanced appearance. It’s strengthens your lats at the same time while building that ideal V shape body.
Your posture will improve due to the effects of this exercise....
2023-08-29 15:40:37 +0000 UTC
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Ready & motivated or not it’s time to crank up that discipline and go train. Who’s with me?
Things you can do when you’re not feeling that motivated:
Join a fitness community or new gym that creates opportunities for social interaction and support. This will create connections that will contribute to an overall better quality of life with you living happier and healthier.
Change up yo...
2023-08-28 19:24:34 +0000 UTC
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Be in hormone harmony by lifting weights. Doing this triggers the release of hormones like growth hormone and testosterone which is going to promote muscle growth, a better mood, and recovery. This will enhance your overall sense of well being.
Weight lifting is basically like a magical time machine for your body. As you get stronger while building muscles you’re basically giving your bod a dos...
2023-08-28 00:57:25 +0000 UTC
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Ready or not let’s Russian twist together.
This exercise is going to target not only your abs, it also engages your entire core while enhancing stability and your rotational strength.
A strong core is your bodies armor against injury. So by training like this, you are creating a more powerful core and enhancing your ability to protect your spine.
This exercise will engage your muscles that ru...
2023-08-26 16:20:23 +0000 UTC
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Let’s walk and talk.
Walking for 30 minutes a day or more on most days of the week is a great way to improve or maintain your overall health.
Walking is low impact and you can do it anywhere without worrying about the risks associated with more vigorous forms of exercise.
Walking is beneficial in the sense that it creates stronger bones, will improve your balance, increases muscle strength an...
2023-08-25 15:14:49 +0000 UTC
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My favorite kind of lifting is picking up shopping 🛍️ bags. After hard earned work it’s nice to reward myself, followed by a stroll getting my steps in at the mall. I’m surprised at how fast the steps rack up to the ideal 7-10k steps we should be hitting a day, as I’m searching the racks for a pretty new outfit. Do you enjoy taking long walks down fashion lane while hitting the stores a...
2023-08-24 15:57:55 +0000 UTC
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For the love of squats….do it if ya know what’s good for you.
A benefit to using a smith machine for your squats is there is an increased concentration in your muscle development because there isn’t a need to focus on balance if you were doing the same exercise with free weights.
If you are more of a beginner or would like more assistance in your move starting off with a smith machine is a...
2023-08-23 17:56:28 +0000 UTC
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Running is free therapy, get yours today!
The benefits of running far outweigh any reasons not to unless you have a preexisting injury then I would hold off until you’re cleared to again.
Physical Benefits Include:
Boosted Immunity
Improved Joint Health
Cardiovascular Health
Stronger Muscles
Enhanced Endurance
Mental & Emotional Boost Benefits:
Stress Relief
Better Mood
Confidence Boost
M...
2023-08-22 18:17:43 +0000 UTC
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Are you longing to go out but don’t know what to order in order to keep driving your progress uphill without wrecking it? Let me give you some dining out options and help.
Control your portion sizes by asking for a smaller one or consider sharing with a friend.
Skip the bread and butter, if anything order a salad with the dressing on the side.
Make sure to choose lean protein, when dining out l...
2023-08-21 21:31:04 +0000 UTC
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Dumbbell Swing Squat Time
1st Setup: Hold a dumbbell or kettlebell with both hands, stand with your feet shoulder, width, apart or slightly wider.
2nd Squat: Start by squatting down, keep your chest up shoulders back, and core tight. Lower yourself until your thighs are parallel to the ground.
3rd Swing: As you reach the bottom of the squat, maintain a strong core, and use the power from your hip...
2023-08-20 23:10:05 +0000 UTC
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What’re you doing this weekend? Hopefully a little relaxation at its finest mixed with a little fun. This weekend I’ve been doing a bit of both. It’s called balance you’ve got to practice that to live a life that you can unwind from yet also enjoy and appreciate without getting overworked. Now go enjoy yourself!
2023-08-19 17:42:36 +0000 UTC
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Let’s talk about muscle tissue and what 7 things are major contributing factors to how they’re built when lifting weights 💪🏽
1) Progressive Overload- gradually increasing the weight you lift overtime challenges your muscles, and encourages them to adapt and grow.
2) Muscle Fiber Recruitment- lifting heavier, engages more muscle fibers, hence leading to more muscle, activation and growth...
2023-08-18 21:22:58 +0000 UTC
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Life has its ups and downs, we call them squats. Build a better booty with a dash of effort, spice it up real nice with some muscle. Before you know it you have a recipe for a fat burning machine aka body upgrade. It’s not as hard as you think you just have to be CONSISTENT.
2023-08-17 22:59:55 +0000 UTC
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Today was such a relaxing day. Had to let the mind unwind. If you ever feel overworked from life’s day to day duties or like you’re exhausted from a bit of overtraining in the gym. Allow yourself permission to rest up buttercup. Why? Because you will come back stronger after giving your body what it needs versus over doing things and running yourself into the ground. Sometimes the best solutio...
2023-08-17 01:43:24 +0000 UTC
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Showering your happy, hormones with experiences and activities that ignite your passion is important when maintaining emotional well-being, and overall satisfaction.
Happy hormones include dopamine, serotonin, endorphins, and oxytocin all play a major role in regulating your mood, reducing your stress, and helping you to feel content.
You can engage in activities that bring you pleasure and has ...
2023-08-15 14:29:09 +0000 UTC
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Ready, set, action.
So you’re ready to grow your upper body?! Let me share some of the top things to focus on to help you master stacking some strength on your upper body.
Compound Movements- for example bench presses, pull ups, and rows. These exercises engage multiple muscle groups for enhanced overall upper body development.
Varying Rep Ranges- switch things up when it comes to your repeti...
2023-08-14 15:11:43 +0000 UTC
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Cheers to resting on the weekend. Are you a live it up partier always doing something wild, or do you prefer a more chill relaxing time to recharge in the sun with maybe a light workout like me?
2023-08-13 14:35:10 +0000 UTC
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Ready to break it down and bust out some push ups today to help build some upper body strength. What are you planning to do today yes even on the weekend to help prep you for a better tomorrow?
2023-08-12 16:37:30 +0000 UTC
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Excited to be planning some OFTV’s for you guys. Can’t wait to share all that’s in store. Are there any specific exercises you would like to see me do let me know as I’m planning them out. Hope you have a super productive day yourself! :)
2023-08-11 15:06:00 +0000 UTC
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Ready, set, kettlebell squat.
Both kettlebell squats and regular squats are effective. However, when choosing the one you prefer to perform you can keep your goals in mind, as well as all of the additional benefits kettlebell squats offer.
They help to:
Increase your range of motion
Integration of upper body muscles
Offers versatility of exercises
Helps guide for proper squat form
Increases enga...
2023-08-10 15:37:13 +0000 UTC
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Booty to the ground if ya know what’s good for ya.
Squats help to strengthen the muscles around the knees, hips, and ankles. The muscle support can potentially reduce strain on these joints, if you have any. This also promotes better joint stability, as well as reducing the risk of potentially injuring yourself.
You may find you have recently improved your posture, due to the fact that you’v...
2023-08-09 14:46:23 +0000 UTC
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It feels amazing to be back home! Definitely got my sweat on lugging these two heavy suitcases around! Ready to embrace workout number ✌🏽
Did you get your workout in today?
2023-08-08 21:55:20 +0000 UTC
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Did you know that a pound of muscle burns three times more calories than a pound of fat? Also more muscle mass = burning more fat while resting. So with that said let’s get to burning those calories and building that muscle. 💪🏽
2023-08-07 19:50:58 +0000 UTC
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