Alternating front raises are one of my favorite shoulder exercises. It’s a highly effective exercise to grow and define your shoulders.
This is a single-joint exercise targeting the shoulder muscles, particularly the front or anterior deltoids.
The front raise is one of the most effective isolation movements you can add to your training program. You can add this in order to build more strength and lean muscle mass.
💪🏽 Happy Lifting.
Never take your health or the ability to train in the gym for granted.
Ways to take your health to the next level.
Maintain a workout schedule whether you’re going to crush it at the gym or at home to get you on a routine to achieve true results.
Incorporate healthy vitamins to perform optimally in your day to day duties.
Rise early and go to sleep at a decent hour. Aim for 7-8 hours of rem sleep a night to keep your circadian rhythm in check.
Allow yourself to not overdo it in the gym by going ham every time. Have mixed level workouts throughout the week. Some days you can have lighter training sessions as well as a couple of days going hard-core. Changing up the training intensity is going to help prevent plateaus and keep your recovery on point. Because overtime training at a high level for too long can wear down the body.
Remember balance is key as much as is possible. Let’s ring in the new month and the last one of this year with a bang. 💥
Anyone else go Black Friday shopping 🛍️ and decide to make those purchases your workout?
Lifting packages and soon to be Christmas gifts can be highly underrated as effective when breaking a sweat.
Never underestimate how a workout at the mall can have you sweating 😅 and getting results even outside the gym.
Lifting and shopping is my favorite kind of exercise.
P.S. My Throne gifting link is in the link in my bio if you want to spoil me a little extra this holiday season.
As for me I’ll be shopping for family and friends.
Happy Shopping, Lifting & Gifting
Sometimes things feel like they’re all a dream 💭 until they’re not and they are your new reality.
It’s all about breaking up with your bad habits just like you would with a toxic partner.
A dream to finally feel good about yourself.
A dream to feel good in your own skin.
A dream to not feel pressure to lose weight.
A dream to feel aligned in life.
A dream to get on track and not feel overwhelming guilt, just for falling off.
A dream to accept yourself for where you currently are and know that no matter what that looks like for you, you are still worthy and good enough.
It’s almost 2023 but starting now from each day on we are going to commit ourselves to greatness. Out with the mediocre mentality and in with accepting a life meant for ourselves, that is so much more than just a dream.
This Split Leg Squat Machine is great for building the booty bigger and perkier. Lots of people want that nice lift and this machine will help you achieve that.
It has an ankle roller you can rest one leg on while facing outward to do split squats and split lunges!
Exhale when you exert the most force, and really squeeze to feel the burn on your way up.
Happy Thanksgiving 🍁 to you!
I’m so thankful for you my fans, this platform, my friends and family, health, happiness and so many other things.
What are you thankful for? I hope you have an amazing day eating lots of amazing foods with even better company.
Remember it’s one day, one meal. Don’t feel guilt around indulging in the finest foods there are to fulfill you on this special holiday. One meal is not going to ruin your progress.
This one meal you’re stressing about is less than <0.1 of the meals you eat in a year.
Enjoy yourself.
Tis the season & cheers. Remember when trying to stay fit around the holidays choose the lighter options when dining out in order to save on your caloric budget.
For example, I opted to stay away from the heavier drinks last night made with cream and heavy liquors, and instead opted for the lightest one I could find on the menu.
Being mindful of the ingredients will help you to stay on track for your health and fitness goals. It’s the small every day wins that add up to make a grand bigger picture in the end when it comes to where you want to be physically.
Happy Holidays!
Sending you good peaceful vibes because Lord knows I need some. Had a horrible 24 hours and today hasn’t been the brightest start but I’m going into today with a mindset knowing things will get better because they always work themselves out.
Sometimes things don’t go as expected, you’re misunderstood, people charge your card 3 times instead of once, things go wrong. But at the end of the day no matter how hard you’re tested your mindset, heart and pure intentions will get you far.
Challenge your mind like you do your body in the gym. Your noggin is a powerful muscle you have to train too.
Xoxo
Build muscle and confidence. In order to do that you must adapt by going through what’s challenging not easy. Actually challenging yourself in the gym with more weight is going to build your body and get you off of the plateau you might currently be experiencing.
Focus on truly feeling the burn in every exercise rather than just going through the motions like a zombie. Try these exercises to get that booty large and in charge naturally.
Smith Machine Split Leg Lunges
Cable Glute Kickbacks
Banded Crab Walks
Dumbbell RDL
Sumo Deadlifts
Barbell Hip Thrust
Barbell Goodmornings
Give them a go, and give your glutes the juicy challenge it needs.
Reflect on your health. Do you experience bloating when eating, or taking supplements?
Watch out for sneaky sweeteners like Sucralose that will wreck havoc on your body. Harmful chemicals can have detrimental effects on our day-to-day performance, drive in the gym, mental health, immune system etc.
Sucralose increases your risk for Crohn’s disease, irritable bowel syndrome. It is also liked to inflammation and leaky gut so no wonder our stomachs blow up like a balloon when we’re given different chemicals our body wasn’t meant to digest.
Break up with the baddie sweeteners and chemicals. Look for organic whole foods & natural supplements instead. Make the switch to eliminate the bloat.
Bicep curl alternating lunges are a great compound movement to get the whole body working simultaneously. If you want to burn more, try incorporating compound movements to kick things up a notch when it comes to the intensity level of your workout.
Tips to build a better booty.
Squats make it hot, drop it down low.
Make sure to lift more challenging weight as time goes on aka push your progressive overload goals.
Rake in the extra calories aka eat in a caloric surplus to make booty gains. You can’t build if you aren’t eating enough.
Rest in order to properly recover to allow your muscle tissues to properly repair themselves.
Taking my pre-workout before I hit the gym. My go to flavor is watermelon 🍉
It’s healthy to take breaks from caffeinated supplements from time to time. For example, I took the last few days off of having any. Fast forward to today I’m back at it on my workout game with some extra energy. It’s time to get lit 🔥 pre workout style. 😜
Let’s go get it! 💪🏽
The water is looking real nice right about now. Think it’s time to hit the beach. Working out on the beach can be so beneficial as you can get fired up and sweaty when outside near the water or on sand. The same makes it harder to keep your balance hence getting your core engaged and everything. What do ya say, let’s hit the beach (or outside with Mother Nature) for todays sweat.
10 Tips to Live a Healthier & Fitter Lifestyle :)
1) Exercise 5-6 times a week for about 1 hour.
2) Eat the proper portions and mainly a selection of healthy foods.
3) Keep track of calories and intake per day.
4) Take a multivitamin.
5) Be sure to get good rest every night.
6) Stay hydrated and motivated.
7) Track your progress along the way.
8) Limit your alcohol intake.
9) In the beginning track your food to understand portion sizes pertaining to your goals.
10) Be your biggest cheerleader though your fitness journey. Whether you’re joking or not how you talk to yourself matters.
Hopefully these tips helped, let me know if they do.
There are different squat variations that you can get down with. There’s a dumbbell squat, sumo dumbbell squat, goblet dumbbell squat.
Pick your favorite one and let’s drop it down low.
Ready. Set. RUN.
Running is so good for your cardiovascular system. If your knees are in good shape, do what’s good for ya and run a little. My personal go to is quick sprints. You can get many benefits from doing quick yet short bursts of cardio if long distance running is not your thing either.
Rain or shine we’re getting it done and fitting fitness in. If you’re lacking motivation, incorporate the five second rule. What this means is you trick your brain basically into doing the thing you don’t want to do. So count 5, 4, 3, 2, 1 and go do that thing you’re procrastinating on. Let’s get stuff done.
When in doubt, stretch it out.
Feeling stiff, having back pain or not as flexible as you would like to be? Regular stretching will help to increase the range of motion in your joints, improve posture and circulation. It can also alleviate muscle tension you may be experiencing throughout your body.
So get ready to stretch so you can part ways with this tension that’s no longer serving you. What do you say?!
Core 101:
Neglecting your core is not the smartest thing as everything you do stems from you using your core. Get it right, make it tight.
A weak core is associated with chronic back pain and poor posture. So watch your slouching if you do in your chair, and be mindful of whether you’re training your core enough or not.
Ready set engage those core muscles.
Still sick. Was going to cook some fresh food, but instead decided to order some of my fave to hopefully help me feel better.
Anyone else have a craving for soup when they’re sick? Sweet potato carrot soup.
I did so much yesterday around my place and thought I was getting better but jokes on me. I have more recovering to do.
Make me feel better ❤️🩹 and surprise me with a nice message I could use it. Xo
As real as it gets… some days fitness looks a little like building your own furniture, breaking down boxes and cleaning your place. Am I right?! I know I’m not the only one breaking a sweat while doing this. Cheers to a productive day building my home office furniture. What are your plans today? Let me know in the DM’s.
Make Fitness Fun Again.
You can take your goals serious, but learn to have fun in the process.
Instead of saying “I have to go to the gym” put yourself in a more positive state of mind and say “I get to go to the gym.”
Think of what a privilege it is to get yourself to become healthy, vibrant, energetic and happier.
Watch out for when you start to say “I can’t” and replace it with “I can.”
Visualize a strong end result because it’s important to remember the power of positive thinking through having a strong solid mindset.
Our thoughts determine our beliefs.
Our beliefs impact our feelings.
Our feelings influence our actions.
Our actions shape our thoughts.
Stay positive peeps.
Sometimes you just want to rewind to when you saw better days. Never forget to be grateful for your health. For example right now I’m curled up, sick 🤒 as can be.
A specialty health cocktail I’m having is an EmergenC packet in 8 ounces of water several times a day. Extra supplements I’m having besides my daily vitamin are Vitamin C, Vitamin D3 and Zinc.
Wish me luck 🍀 that I feel better soon, because I have too much to do to feel under the weather. Stay healthy babes.
Tips for looking & feeling like your best version yet, you 2.0 :)
HYDRATE. We were meant to drink lots of water, infact about 1/2 our bodyweight in ounces daily is what you should be aiming for.
SLEEP. Aim for 7-8 hours a night.
EAT. Eat in a caloric deficit or surplus based off of whether your goal is to lose or gain weight. Aim for the majority of your foods coming from whole healthy foods, not highly processed ones packed with additives and preservatives.
TRAIN. Train minimum 3-4 times a week to maintain. If your goal is to really see big progress then aim for 5-6 times a week.
REST & RECOVERY. Taking your rest days, including maintaining proper stretching and care are going to be important for your body to properly recover from the strenuous workouts. This is going to allow you to prevent injuries from over training and fully recover before going ham again in the gym.
Try sticking to these helpful tips to feel better than ever and see your body morph into one you’re proud of. Ready, set, GO.
Elliptical time. Who’s with me?
Benefits of this baby elliptical are:
Burns calories and body fat.
Boosts your stamina and cardio capacity.
Puts less stress on your joints.
Improves your balance.
An all around simple way to get your cardio on.
Happy Halloween 🎃 from yours truly Princess Jasmine (for the day anyway)
Just remember it’s ok to indulge in some candy it’s not going to break all your progress for the week. There’s a difference between enjoying yourself and binging. Too much of almost anything can be a bad thing. So learn to balance your taste buds.
