Get your yoga mat and let’s hit the beach. There are several different exercises you can do from the comfort of the sand.
Ditch the shoes and 9-5 let’s catch some rays and waves while getting in a good sweat for the day.
For one it’s similar to working out in a sauna because of the higher temperatures, making the results that much more impactful due to burning even more calories.
Equipment-less Beach Workout:
Plank Leg Lifts
Plank Up Downs
Jump Squats
Bum Kicks
This one can be seen on my OFTV channel. Be sure to check it out if you want more video tutorials.
https://of.tv/creators/gym-goddess/
2022-12-03 16:39:56 +0000 UTC
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There are so many effective home exercises you can do to rev up your metabolism. Often times I hear people say you cannot get a good workout in at home however, that is simply not true. You can use your body weight, a couch, a weighted suitcase, water jugs instead of weights. Can creative and have fun with it.
Happy Liftmas
2022-12-02 19:11:53 +0000 UTC
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Happy 1st of December. Let’s have an incredible month to finish the year out strong. Something I personally like to do is reflect on what I did well and what needs to be worked on when it comes to physique goals, mindset work, emotional intelligence, financial goals.
One of the main things I’m working on is getting back to building up a stronger immune system by going back to my better ways of eating healthier and really paying attention to nutrition labels. Another thing I’m going to focus on is more consistency with training.
It’s easy to get sidetracked from health to focus on business goals. But remember they go hand in hand. Health is wealth, in the sense that if you aren’t healthy you can’t show up 100% for your business.
So make the choice to focus on all that you needs attention in order to live a better quality of life. Let’s level up together in the new year. 💪🏽🧠
2022-12-01 22:28:28 +0000 UTC
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Tricep Bench Dips - this is an exercise you don’t actually need equipment for in order to feel the burn. You can use the couch or chair as an alternative to a bench if you don’t have one.
Glide that back down close towards the bench without touching it. Squeeze on the way back up really focusing on building the strength up in your triceps.
Ready, set, dip!
2022-11-30 22:07:24 +0000 UTC
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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.
2022-11-29 19:45:46 +0000 UTC
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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. 💥
2022-11-28 18:43:24 +0000 UTC
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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
2022-11-28 00:20:21 +0000 UTC
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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.
2022-11-26 23:55:58 +0000 UTC
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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.
2022-11-25 16:21:13 +0000 UTC
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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.
2022-11-24 21:22:26 +0000 UTC
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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!
2022-11-23 17:25:57 +0000 UTC
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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
2022-11-22 10:51:29 +0000 UTC
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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.
2022-11-21 14:09:05 +0000 UTC
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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.
2022-11-19 13:58:34 +0000 UTC
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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.
2022-11-18 13:55:11 +0000 UTC
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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.
2022-11-17 18:03:05 +0000 UTC
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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! 💪🏽
2022-11-16 15:07:10 +0000 UTC
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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.
2022-11-15 16:30:28 +0000 UTC
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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.
2022-11-14 15:06:00 +0000 UTC
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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.
2022-11-13 18:20:20 +0000 UTC
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🎥 Getting ready for todays photoshoot. Here’s your behind the scenes look of my first fitness outfit. Stay tuned for lots more to come. Xoxo
2022-11-12 18:04:26 +0000 UTC
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Got a great workout in getting down & sweaty training with my girl @paloma 10/10 recommend exercising with friends when you can!
2022-11-11 15:52:30 +0000 UTC
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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.
2022-11-10 17:58:47 +0000 UTC
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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.
2022-11-09 17:16:17 +0000 UTC
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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?!
2022-11-08 15:40:15 +0000 UTC
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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.
2022-11-07 17:47:36 +0000 UTC
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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
2022-11-06 18:32:54 +0000 UTC
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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.
2022-11-05 16:01:34 +0000 UTC
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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.
2022-11-04 13:37:26 +0000 UTC
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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.
2022-11-03 16:06:24 +0000 UTC
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