☀️ Vitamin D can help drastically improve your mood and uplift your spirits with the help of a little Mother Nature love.
It can help support your weight loss journey, strengthen your immunity and lower the risk of developing health problems such as heart disease.
Vitamin D is also called the sunshine vitamin because the sun is one of the best sources of this nutrient.
In honor of getting my vitamins in I’m about to indulge in laying out for a little bit to catch some rays, hope you get to do the same this weekend.
Time to get that sexy back.
This exercise is called a single arm dumbbell bench row. It primarily works the lower back, upper back and lower traps muscle groups. The secondary muscle groups it works are the abs, shoulders and biceps.
The dumbbell row can help to increase back strength and posture. Individuals who tend to slouch or sit at a desk job can integrate back exercises like the dumbbell row to help strengthen the back and improve overall posture.
Make it hot & drop it like a squat.
Let’s talk about how to do a proper squat for best booty results.
Keep your chin tucked, focusing eyes forward and down.
Tighten your tummy.
Align your knees to keep them in line with your shoes.
Keep your spine straight.
Thighs about horizontal with floor.
Reach back with butt and hamstrings.
Hope this helps the next time you go to drop it down low.
Confidence in and out of the gym. Are you in it for the long haul or quick fix? I can tell you from personal experience the longer you commit to living a healthy lifestyle the more confident you will become with each passing day.
A quick way however to help boost your confidence when training in the gym or just simply in your day-to-day life is by sprucing up your wardrobe. Feeling comfortable and confident in the clothes you’re wearing can go a long way. So go ahead and treat yourself to a new workout outfit, bikini 👙 or something new that will help boosts your internal motivation so that it matches nicely with your new found reason to be a little extra confident.
Beach 🏖 Days are beautiful days to reflect & recharge.
There are many aspects to wellness being more than just the physical aspect of fitness.
Wellness is defined as an active pursuit of activities, choices and lifestyles that lead to a state of holistic health.
What are you doing to live well beyond you could’ve imagined?
Stretching allows you to positively go on about your day in the sense that it helps with
Making your everyday life feel like a breeze aka more easy going.
Similar to a timer for make up stretching helps prime you for your workout.
Stretching helps you feel more zen post exercise.
So if you’re neglecting this my question is why? Why not allow yourself to live and function optimally. Brb about to get back to stretching pre workout.
🧘♀️ Squatitation- a mix between squatting for physical health & meditation for spiritual health. (Yes, I just invented this, just go with it.)
There is no greater feeling than being fit not only physically, additionally spiritually as well.
The spiritual element of wellness can be a very personal piece of the puzzle 🧩 when trying to place all eight dimensions of wellness together.
People who live a life with meaning and purpose, tend to live a more harmonious life filled with peace.
Spiritual health is a dimension of human wellness that integrates all dimensions of health: physical, emotional, mental, and social.
Spiritual wellness has the power and capability to make our decisions and choices easier, keep us grounded as our life changes, and gives us the strength to survive with grace and inner peace in the face of adversity.
Moral of the story practice squatitation to get fit and grow spiritually. :)
Anyone else just want to feel better & chill lately?
Feeling under the weather I’ve been loading up on both vitamin C & Vitamin D. Can’t wait to kick this cold to the curb. Don’t forget to get the quality rest you need, vitamins you need to take to feel better and back to being you.
I’ve got a Caribbean Soul I can barely control.
Dreaming of coconuts 🥥 led me straight to the source. Bout to climb this tree and get me one. You want one too?
Coconut water is so beneficial to your health because it contains electrolytes 600 mg of potassium to be exact aka 16% of your daily value of which you should consume. This makes it the ideal beverage to replace fluids and help remove toxins from the body.
So if you’re trying to cleanse the body a little bit think about grabbing one of these instead of a “skinny” tea.
Cheers to drinking coconuts in paradise.
🏝Tropical Workout Vibes 💪🏽
Workouts you can do outside in the comfort of your own pool, patio, or backyard.
Outdoor Hot Yoga
Pool Volleyball
Bodyweight Workouts w/ mat
Static Jogging
Water Sports
Adults should do about 150 minutes, or 2.5 hours, of moderate to intense aerobic activity per week, according to the American Heart Association. This looks like 30 minutes of exercise five days a week. Working out outdoors is even better because of the fresh air, and sunlight aka a little vitamin D (don’t forget to use sunscreen.) Not to mention there are less germs then going to a gym especially if people don’t wipe down equipment regularly.
💎 Have fun breaking a sweat outdoors and prepare to be shining like a diamond soon… except you will be covered in sparkly sweat. 💧
Did you know the heart is the strongest muscle in the body?
Want to become stronger and better than ever? Put your heart into all you do.
Watch how not only your body improves but also from the abundance of fulfillment this will bring. It will heighten your mental, emotional and spiritual well being.
Natural Recipe for Good Health to Glow:
Prevent sickness from being on top of your health. This post is in regards to the fact that I’m currently not feeling well and want to remind everyone that’s it’s important to practice healthy living in order to feel your very best and glow internally from a result of taking care of yourself.
Get Vitamin D- Deficiencies in Vitamin D may lead to symptoms such as cardiovascular problems, and a weakened immune system.
Eat Your Greens - Both fruits and vegetables
Stay Active- Get at least 30 minutes of physical activity daily.
Get enough quality sleep 7-8 hours is ideal. Try to fall into a pattern of going to sleep and waking up around the same time.
Limit alcohol as much as possible as it’s a natural toxin to the body. It can actually damage the body’s dendritic cells, a vital component of the immune system.
Maintenance 101.
Consistency will allow you to keep your goal body once you put in the work to get it.
Maintenance calories are the total amount of calories required on a daily basis to maintain your body weight with no gains or losses in fat and/or muscle tissue.
Maintaining a consistent flow of workouts will also help you keep your goal body as well.
Put in the work to get to where you want to be and actually stay there versus feeling stuck.
You got this.
I still haven’t met my match yet. Court me?
When you’re prepared for greatness, you are naturally ready to serve all you’ve got to get what you want.
That’s when people start to see results is when they relentlessly pursue their goals with the belief that they are going to do their very best to win.
How far are you willing to go to score not only in the game but in life to get your goal body?
Think about the person you are and how your character traits trickle into other areas of life with either healthy or unhealthy habits. Negative habits are time wasting, character eroding, and health destroying. Choose the path less traveled, what do you have to do to become the best, be in the circle of winners, the top 1% in your field, successful both in the courts/ gym and in life in general.
You are defined by your habits and daily actions, so today hit life with your best shot it’s your time to serve.
Active Living Tips:
Healthy adults take between 4,000 and 8,000 steps daily. With that being said it would be best to aim for 10,000 steps a day.
Walk it out at the park, your neighborhood, jog with a friend, hit the track for a nice uninterrupted run, or even walk around window shopping in a new city if you’re traveling.
Wanted to share the fit life humor.
In all seriousness it really is like this though.
Some ways you can save on gym clothes is waiting for your favorite brand to have a BOGO sale or checkout a discount store like Ross or TJMaxx. Sometimes you can find the most amazing gym sport tops for like $5 and buy all the colors you want.
They have other great gym equipment on sale like nice yoga mats, BPA free water bottles, arm bands to run with your phone, home training equipment you can use at home or on the go.
Jazz up your gym wardrobe & equipment for your home while not breaking a sweat at the bank only where it counts in your workouts. 😉
Can I hold you accountable or nah?
Today I had an incredible workout with one of my girls and we hired a trainer to put us through a solid sweat sesh. Sometimes even fitness coaches want a trainer to hold them accountable, and push them further than they know they will push themselves.
That’s why people hire others to help them evolve as a person. It’s never too late, you’re never too qualified, it’s all about wanting to level up no matter how much you already know you’re capable of. The point is will you push yourself to get there, if not that’s what others are there for, to push you past your limits.
Let’s gooooo, it’s time to build. 💪🏽😊
Age fine like your favorite wine. 🍷
Indulge in living a healthy lifestyle and watch how you begin to look younger, with radiating skin, better overall mood, feeling happier & more optimistic in all that you do.
It’s not hard to do both, incorporate healthy living while enjoying your social life going out & seeing the best this life has to offer.
You really can have it all. 🌟
Stretch me outside, how bout that? 😉
Head roll
Shoulder roll
Triceps stretch
Arms and abs stretch
Standing quad stretch
Hamstring stretch
Kneeling hip flexor stretch
Thoracic Rotation
Try some of these out and watch not only your workouts get better, but your overall day too.
Some interesting facts for you about fitness :)
1) More muscle mass means you get to burn more fat while resting.
2) Exercise helps to prevent signs of aging.
3) A pound of muscle burns a whopping three times more calories than a single pound of fat.
Catch the rays or shade which is better for you?
The answer is both.
It is healthy to catch some rays, as in Vitamin D however not too much to where it could lead to other unwanted health conditions like skin cancer.
• Protect your face and top of your ears at the beach, because those are the most sun-exposed and sun-damaged skin areas.
• Having 10 to 15 minutes or so of unprotected sun exposure to your arms, legs, abdomen and back is ok. After that, lather up with good protection, as in a 30-SPF or higher sunblock.
• Between 10 a.m. to 3 p.m. is the usual window for significant sun exposure.
• Shade is important as a UV minimisation strategy.
Hope this helped.
Exercise in Stability Ball Style
Ball Wall Squats are some of my favorite exercises to do whether at the gym, outside or in the comfort of your own home.
1) All you have to do is prop the ball on the wall, Position it behind your lower-mid back.
2) Walk your feet out a bit so that you're leaning against the ball, feet about hip-distance apart.
3) Bend your knees and lower into a squat, going as low as you can.
4) Keep your weight in your heels as you push back up and try not to lock your knees when you stand.
5) To add more intensity for intermediate to more advanced levels you can add hand weights to make it more challenging.
Try this one out 4 sets x 15 reps.
What is stretching and how does it help you?
Most people underestimate the benefits of stretching, however it’s so good for the body!
Stretching is a form of exercise where the specific muscle is stretched or flexed in order to improve the muscle’s elasticity in order to achieve more comfortable muscle tone.
In result is a feeling of increased flexibility, range of motion and muscle control.
Tips to living the fit lifestyle even on vacation.
Start your day with a run.
Take a walk around town or on the beach.
Drink extra water to prevent water retention from flying. Most people get dehydrated & crave more unhealthy foods when not drinking enough H2O.
Opt to split entrees when dining out.
Pack protein bars and healthy snacks.
Bring shoes that are comfortable that you will actually want to walk further distances in.
Get Fit In The Gym. Lose Weight In The Kitchen. Keep Your Peace At The Beach.
Would you rather be covered in sweat at the gym, or covered in clothes at the beach? I used to be the 2nd person because I didn’t understand how to do the first properly.
Cardio is cool and all, but have you ever tried lifting some heavy ish and becoming all strong like your favorite super hero? It’s pretty fun I would highly recommend it. Warning ⚠️ May Change Body Composition and Boost Self Confidence.
Little Black Dress or Itty Bitty Black Bikini?
Learn how to wear both with confidence.
Grew up shy? 🙈 Me too.
Grew up layering up your clothes to hide your physique because you didn’t feel comfortable in your body? Same.
Tried to hide behind bowls of ice cream & cereal because eating your feelings felt more comfortable then dealing with & processing them? I understand.
You ever feel like you’re not worthy of feeling and looking your very best so you deep down lack the discipline to get you from where you’ve been stuck at for years instead of gathering the courage to finally say enough with these unsatisfying ways of living. I deserve to feel incredible and glow like the diamond I AM. Been there too.
If any of that resonated with you above, you’re ready to get unstuck and feel fabulous as you deserve to, DM me and let’s get talking goals.
Eating right will make or break your hard work in the gym because it accounts for 70-80% of your overall progress.
It is also a myth that you can’t eat healthy when eating out. You definitely can opt for healthier options without breaking your caloric budget or without having to feel guilty.
For example I just ordered in (not pictured here) a wrap with grilled chicken, kale, and left the pesto sauce off because that typically adds on another 20 grams of fat just for sauce.
Mindful little changes are what you need to build the habits to live a healthier lifestyle in order to see the progress games begin.
Squats Make a Booty Pop
If you want to achieve rounded perky glutes drop it down low preferably with weights and watch your glutes grow over being consistent in the gym. Practicing progressive overload with upping the amount of weight while performing glute focused training exercises which is key to achieve enhanced growth.
How To Do a Dumbbell Overhead Tricep Extension:
You are going to start off this exercise by slowly bending at your elbows, lower the weight behind your head straight down making a 90° angle with your elbow. Friendly reminder to keep your core engaged. Then at the lowest point of that 90° angle straighten your elbows and extend the weight back overhead. Hold the fully extended position for a second then repeat.
Ta da you’ve got yourself good form to go along with your exercise of the day.
The best way to feel confident at the beach or in your skin in general is to….
Let go of the idea that you need to look perfect in order to be in a swimsuit. Remember there’s no such thing as perfect we all have flaws that make us who we are and beautiful in our own ways.
The sooner you release the control over how your image should be, your life should be, the sooner you can start living the way life was meant to be.
Remember it’s not difficult to enjoy the process, you simply have to allow yourself to.
Life is a beach, now go play in the sand in that beautiful body of yours.
