Eat clean because your body will thank you and go the extra mile later on.
It will help boost your immunity. Opt for organic whole foods when you can. They will help strengthen your bones, perform better in the gym, supports your muscles. Your body will become more regular often times with less bloating, help contribute to a better overall mood.
The list goes on, so grab a healthy dish and letâ...
2023-02-10 15:37:47 +0000 UTC
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Strong đȘđœ and Sexy. Itâs possible to be both. You donât have to choose just one although society might lead you to believe that.
Itâs possible to be confident not conceited. Itâs important to have a healthy sense of self. Understand your strengths and weaknesses. What can you expand on, work on to make better. Believe in yourself and the gifts you bring to the world. Learn to care f...
2023-02-09 16:42:40 +0000 UTC
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Had an 8 hour photoshoot for you guys today. I hope you enjoy all of the content to come your way. Be sure to checkout all of my OFTV workouts and healthy recipes that are about to come your way. Feel free to let me know what you think, and what else you want to see in the future. Xoxo
2023-02-09 01:00:38 +0000 UTC
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Dreaming of going to the gym you want to know why?
Because itâs the healthiest thing to be drawn to daily. 30 minutes minimum is all you need. The health benefits are endless.
Being physically active can improve your brain health, help you manage your weight, reduce the risk of diseases, strengthen your bones and muscles, feel happier.
If you want to live a healthy, disciplined life, start wi...
2023-02-07 22:24:19 +0000 UTC
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When in doubt lunge it out. Donât know what to do for leg day, lunges are great for building your quadriceps aka your quads.
Tips for lunging:
Tighten and engage your core. Tuck your hips so that the lower part of your back is not arched.
You want to bend both knees to 90 degrees until your right thigh is parallel to the floor.
At the bottom of your lunge, your right shin should be about per...
2023-02-06 12:20:31 +0000 UTC
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Today was a fun rest day from the gym and re-feed day at the restaurant. Was such a fun time celebrating my friends birthday. Sometimes you need to enjoy the fruits of your labor and a little slice of cake.
Donât forget to live a little otherwise what is all of your hard work for?
2023-02-06 01:49:48 +0000 UTC
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Whoâs with me training on the weekend a bit?
I usually take the weekends off from training. However, lately Iâve enjoyed challenging myself a bit more when most people are relaxing. Which is totally fine by the way especially if you go hard in the gym during the week. Today Iâm going to smash a leg/ glute session. Hope youâre enjoying your weekend!
2023-02-04 17:20:57 +0000 UTC
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Glute Training 101:
For well-rounded glute development you should be training all of the major glute muscles.
Gluteus Maximus: biggest muscle in the butt. Its main function is for the hip extension. This muscle is worked out best when a bit of a higher rep range is included or performing the exercise at a slower pace.
Glute Isolation Exercises:
Barbell Glute Bridge
Pause Hip Thrusts
Cable Mach...
2023-02-03 16:52:27 +0000 UTC
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Hop in the sauna, if you know whatâs good for ya. These steamy rooms allow you to feel lit up from within. You will literally be sweating profusely in no time. You should aim to stay in for no more than about 15-20 minutes at a time.
Sauna benefits:
Detoxification
Reduces tension in joints
Increased metabolism
Glowing skin
Improved sleep
Help sore muscles to recover
2023-02-02 15:18:56 +0000 UTC
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Stretch & sprint is the goal for todays cardio focus.
Today the focus is doing some quick sprints for the first time in a while. So stretching the legs and calves are going to be key for smooth runs without risking injuring anything from lack of stretching. Fine tune your stretch before you run far enough to reach your goal body.
Then weâll focus on quick short bursts of running as fast as...
2023-02-01 15:48:06 +0000 UTC
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Get out in the sun! Itâs a beautiful day to feel good with the Vitamin D flowing through your skin.
Did you know you can help beat the blues of seasonal depression, sadness and moodiness by getting about 15-30 minutes of sunlight a day.
If youâre feeling unmotivated and canât remember the last time you got out in the sun, try going outside to mix up your routine and watch your mood and sta...
2023-01-31 19:38:40 +0000 UTC
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Taking sight seeing to new heights. Between exploring the city and trying new things sometimes thatâs all you need for a little adventure to get your steps in and keep your soul fulfilled.
2023-01-30 14:22:24 +0000 UTC
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Did you know as you squat your head is supposed to stay in line with your spine. Youâre not supposed to look up. The same goes for deadlifting, proper form means allowing your head to remain in line with your spine not looking up at yourself in the mirror when bringing the barbell down.
MANY people do this, in-fact I used to do it myself a long time ago. Incase you didnât know, now you do. Le...
2023-01-29 14:33:36 +0000 UTC
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Train hard to look good feel good. Today weâre taking things outdoors. Follow me into the wild for a healthy sunny âïž sweat.
The benefits of Vitamin D are endless so letâs catch some rays. These benefits include better bone health, combats heart disease, enhances the immune system, improves your mood, as well as enhances hormone regulation.
Get outside to feel bright from the inside out....
2023-01-28 20:53:23 +0000 UTC
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Paddle boarding is such a fun way to challenge yourself for some cardio, while getting outside of the gym for a change.
I still canât get over how much of a good time it was, even though Iâm low key frightened of sharks and other sealife. This was definitely what getting out of my comfort zone looked like.
You know what they say, you canât grow remaining inside your comfort zone. So itâ...
2023-01-27 20:44:31 +0000 UTC
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Todays workout was all about being active with Mother Nature & this beauty @paloma
Sometimes the best workouts are the ones that challenge you in new ways and while you get to have fun with friends.
2023-01-26 22:49:28 +0000 UTC
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Letâs get deep with todays talk. Emotional Intelligence 101.
Did you know that sometimes a memory can trigger us. We all experience trauma at some level in our life whether minor or major life moments.
Once emotion is triggered, there is a chemical reaction that happens. We have to get good at activating or parasympathetic nervous system.
Why you may ask?
An important measure of our health ...
2023-01-25 16:48:29 +0000 UTC
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Time for a two a day. Do you enjoy training once or twice a day? Putting your cardio and we training together or splitting it up?
Personally, I knock it all out within one sweat session. However, lately Iâve been enjoying waking up doing cardio to get my day charged up. Then sometimes saving the weights for later in the afternoon or evening.
Thereâs no right or wrong time as long as you fit ...
2023-01-24 21:28:51 +0000 UTC
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Thatâs a wrap, just finished up a photoshoot I really think youâre going to like whatâs in store to come :) Stay tuned for more and remember to keep making time to fit your fitness in. Consistency always wins in the long run.
2023-01-23 21:07:14 +0000 UTC
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Cheers to drinking half our body weight in ounces of water. This number is the estimation of the amount we should aim to be drinking in order to hit our daily H2O intake. Make sure to get it in.
Staying hydrated accounts for better overall health. Doing this helps to deliver nutrients to cells, improves sleep quality, keeps our organs functioning properly and helps you maintain a better mood.
2023-01-22 19:37:03 +0000 UTC
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Ready to knock out some ab work in the park. Grab a yoga mat and letâs go. Itâs great to have one of these for support versus being on a cold or hot ground that could also wreck havoc on your knees.
There are different kind of exercise mats that can be found online at Amazon, Tjmaxx, or a sporting goods store.
Yoga Mats- designed to provide cushioning for yoga exercises.
Fitness Mats- they ca...
2023-01-21 14:54:44 +0000 UTC
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Ready to train the glutes, are you? If youâre ready to build a booty whether youâre a girl or guy. Here are some tips for the ultimate natural glute growth.
Hip Thrusts are a must.
Eating in a caloric surplus to fuel your body enough throughout the day, and challenging leg day workouts.
Donât overdo cardio, this will be counterproductive.
Focus on the squeeze of the glute muscles while you ...
2023-01-20 15:51:12 +0000 UTC
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Drop it down low, how low can you go?!
Time to bust a common squatting myth. Many people including myself used to think the same way back in the day before doing my own research.
Myth: Your knees should never pass your toes when doing a squat.
Myth Busted: In daily movements our knees pass our toes all the time, when we sit in a chair, go down a flight of stairs, etc. The deeper we squat the gre...
2023-01-19 15:31:33 +0000 UTC
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Today was all about steps for days, even snuck in a few lunges. I pulled a Dora The Explorer around town. Reached a grand total of 17,116 steps for the day. Iâm pretty proud about that since I almost doubled my goal of 10k steps in a day.
The irony about it all is I actually have way more energy today then I did yesterday when I didnât get anywhere near that amount of physical activity in for...
2023-01-19 00:51:08 +0000 UTC
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Show up with confidence and one of the best ways to do that is to dress for success. Whatever this looks like for you, wear more of that. When you wear clothes you feel good in (we all have our favorite brands or looks) then we walk with a lilâ pep in our step, head held high. Overall we carry ourselves more confidently. When you do this guess whoâs going to show up and push yourself past your...
2023-01-17 16:13:57 +0000 UTC
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Pulsating Squats is a great way to feel the burn from within crafting the buns.
This exercise called the pulse squat has a variation of squats where the body repeatedly bounces a few degrees from the lowest point of the squat before returning to the starting position. Give it a go and letâs see how much you can drop it down low to the floor.
2023-01-16 15:10:27 +0000 UTC
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Today we stretch, to release the muscle tension or even stressors from everyday life that can cause tension within the body.
Let go and feel in flow with your body. You ready to release it all? Well ready or not, letâs stretch.
2023-01-15 12:45:52 +0000 UTC
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Instead of the bend and snap, letâs do the squat and pop.
Squat down and pop back up. Feel the burn in your glutes as you squeeze on your way up.
Stand with your feet shoulder-width apart. Keep your toes pointed slightly out, keep your chest up and engage your core. For a basic squat exercise keep your hips back, knees bent. When you thighs are about parallel to the ground, push through your ...
2023-01-14 17:55:34 +0000 UTC
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Itâs glutes day, time to fire đ„ up the buns.
Some key đ factors to growing your glutes are:
Performing glute dominant exercises, like hip thrusts, Romanian deadlifts, weighted glute bridges, glute kickbacks, sumo squats, those are some to master if you havenât added them to your routine already.
Let me know, which one is your favorite if you have. Itâs time to go, now letâs grow.
2023-01-13 16:11:36 +0000 UTC
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Did somebody say Quadzilla? Rep it out with some leg extensions to build your quads aka quadriceps up.
If you want to build a healthy foundation for strong leg muscles, building your quads is a great way to balance your upper legs just like you wouldnât skip out on your calves.
Typically I like to do a challenging weight hold for two seconds at the top, then release slowly and really feel the ...
2023-01-12 19:54:32 +0000 UTC
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