The T- Bar Row is a great exercise to enhance the look of your back, so be sure to include this one in your next workout. Load as many weighted plates, as you would like onto the bar. This is very similar to a barbell row. This exercise is wonderful because it allows you to overload the large target muscles being your lats, metal traps, and rhomboids to a greater extent because of the under-reliance on smaller stabilizers.
Stand with your feet shoulder with apart, knees slightly bent. Lean forward and grab a bar with an overhand grip. Begin with your arms extended below you and your torso about 45° to the floor. Pull the weight in as you contract your back muscles and bend your elbows keeping your chest out and lower back arched. Squeeze your shoulder blades together and then lower the weight back down as you follow through to repeat this motion for as many reps as desired.
Ready to get down to business.
Here are some fun facts to know about fitness and what it can do for you. There’s a plethora of health benefits including the fact that you will get sick less often. Exercising yields results of building more muscle mass, which in return will help your body burn more fat while you’re resting. Regular exercise helps to stimulate neurogenesis. Just like you would want to bulk up your muscles a bit, you should want to do the same when it comes to bulking up your brain 🧠 cells.
Ready, set, let’s do this 💪🏽
Sporty + spicy = everything nice.
This is my go to style a little edgy with a sporty mix. You could say I like to sprinkle a little New York street style in my wardrobe. What’s your favorite way to dress up or down when it’s chilly outside?
This week my plan is to get some steps in around the neighborhood for some neat activity. What are you doing in order to stay lightly active on your weekends? Just remember you will hypothetically be making laps around everyone else choosing to be a couch potato that isn’t choosing to better their health in the small ways that add up to be more major in the long run.
Feeling like Ms. New Booty in these new leggings and I’m ready to get down to share some glute tips with you. Let’s get down to business when it comes to growing the peach with the right moves.
First things first you need to activate your glutes before lifting. Focus on the true mind to muscle connection while lifting. Sumo Squats, Hip Thrusts, Curtsy Lunges, Romanian Deadlifts, and Seated Abductions are all great exercises to enhance the view from behind. Mix and match not only your outfit but also your exercises. Then look back at it to see how much progress you’re making along your journey.
The body achieves what the mind believes. What do you believe you’re capable of creating? I hope it’s your dream body, life and anything else you desire. It’s true you are capable of having it all.
Back in the day I used to dream of having the body I do now, after growing up with a different looking physique then I do now. Overtime I changed it to look more of the way I envisioned. You can do the same, so think about it what do you want your future self to look like?
🇯🇵 Are you ready to dine out, but you also want a game plan to stick to when indulging in some scrumptious quality Japanese food? Here are some go to tips to stay on track with your nutrition.
Steamed dumplings 🥟 are a good choice to keep the calories on the lower end of the spectrum. Miso and edamame are both made from protein-rich soy. Opting for fresh fish is always a good idea especially when it’s from thinly sliced raw fish. This is a wonderful option for a protein packed lighter meal. Yakitori which are grilled skewers of chicken or vegetables are an amazing option. Another smart choice would be chilled tofu with toppings known as Hiyayakko.
So now you have some ideal options when selecting the best of whichever Japanese restaurant you decide to choose.
Drop it down low. Let’s talk about proper form when you perform a squat to make it most effective.
1. Stand with feet a little wider than hip width, toes facing front.
2. Drive your hips back and bend at the knees and ankles. Press your knees slightly open.
3. Sit into a squat position with your chest up, shoulders back, going as deep as you can.
4. Legs should be about parallel, bending to a 90 degree angle or slightly further.
5. Squeeze on the way up to return back to starting standing position.
6. Repeat as many times as desired.
Now its time to go drop it like it’s hot. 🔥
On your marks, get set, it’s GO time! Getting ready to put my hair up, tunes in order to knock out this workout. There are so many ways to enhance the overall quality of you training sessions. Some of these ways consist of getting some fresh air outdoors, hitting your local gym, setting up a playlist that inspires you to get the most out of your pump. In addition to these things you can also exercise with someone to hold you accountable which makes it all more fun. As well you can set up a reward system when you’ve exceeded past the level of intensity at which you’ve pushed past your limits and achieved new results.
Let’s talk about floor stretches shall we. There are many that would increase your level of flexibility. The good news is that these are simple and effective, that you can start today no matter what level of fitness you’re currently at.
11 Floor Stretches:
1) Forward Fold
2) Downward Dog
3) Piriformis Stretch
4) Triceps Stretch
5) Side Plank
6) Lunging Hip Flexor Stretch
7) Pretzel Stretch
8) Cat Stretch
9) Wrist Stretch
10) Reverse Warrior
11) Modified Cobra
Try these and feel what the muscle tension release is all about!
Painting is a great way to unwind and experience relaxation at its finest for a nice little weekend treat. I highly recommend Painting with a Twist especially when you want to take a load off from a busy week. Allow yourself the time to rejuvenate your time with a therapeutic session getting all artistic. What’s your favorite way to kick back and relax on the weekend?
It’s time for some BACK in action.
This is a new exercise I incorporated into my back routine that I think you would really enjoy. This one is a dumbbell bent-over alternating grip row, however it’s slightly different than the regular kind. Recorded here is the overhand grip and then switching directly into the traditional way. Try it out in your next workout and let me know what you think!
Squats Make a Booty Hot 🔥 So Let’s Get Down to Business
Squats have many benefits such as glute activation, core stability, increased leg strength, better joint health. It even helps your level of flexibility and you will find a boost in the way it enhances your overall athletic performance.
How many times a week do you like to drop it down low? Personally I like to train the peach 2-3 times a week. It’s time to figure out how on point you are with your physique goals and start making those results happen with consistent efforts.
A stronger more radiant you starts now. With the start of a fresh new year you have the power to make it an incredible one. Don’t wait around and make excuses or procrastinate make that a thing of the past. If you want something done, get up and do it without having to think twice. You can also use the power of the five second rule, which is something I’ve incorporated into my life. It’s been very beneficial to crossing off that nifty little to do list quicker. Give yourself five seconds to count backwards before you give yourself no chance to think about it. Then you have to get up and simply do the task you’re avoiding or not wanting to do. Let’s get ish done!
Mantra for the day: peace ✌🏽love 💗 & lift 💪🏽
There are so many ways you can elevate your mood no matter what kind of day you are having. Start by spreading a little peace and kindness. Share your love for what you do, and be the reason someone is encouraged to better their life. It’s a domino effect of positivity after all. Last but not least go lift in the gym to feel like a beautiful beast in life.
It’s a new year and with that can bring the best version of yourself yet, refined and ready to smash your goals. You will feel and look different as you progress the chapters of your fitness journey.
After a day of training you will feel more alert and awake. You will experience the lovely release of hormones, which internally will make you feel more motivated and will even block pain as well.
Two days in you may feel a bit of delayed onset muscle soreness known as DOMS from your training sesh.
After a few cardio workouts, the mitochondria and yourselves will proliferate.
2 to 4 weeks into training, your nervous system will be much more efficient at being able to contract your muscles. You will notice day-to-day life will be different and you will be able to perform better even small mundane tasks will seem easier.
After six months, your heart will actually have increased in size. Your resting heart rate will have decreased.
One year and your mental health will most likely have stabilized at this point. You will, of course notice beautiful changes to your body as well all along the way. Get ready for all of the incredible effects to take place as a direct result of your efforts in the gym, outside & in the kitchen.
Sometimes your target practice for the day looks a little different when it’s an active rest day. Shooting at the range is always a fun way to spend part of the weekend training yourself to be better in other ways than in the gym. Physically it’s great to know how to defend yourself not only by being strong, also being very aware of your surroundings as well as quick in response to protect yourself. You better believe I nailed that bullseye, now it’s your turn.
Enjoying this relaxing Sunday going to find other ways to be active besides train and learn to give my body a rest. It’s a great time of year to slow down whenever you try or already are doing so much. If you’re constantly busy or on the go you have to unwind your mind and allow your body some downtime to repair its muscle tissues from breaking them down in the gym all week long. What will you do today to kick back and relax?
Today consisted of some light physical activity, including walking around town after brunch and browsing around. It’s always a good idea to get those steps in as much as you can to fulfill the 10,000 steps that are ideal to take a day. What do you enjoy doing on the weekends to stay active?
Had such a fun time shooting with my girl Scarlet today. I will have lots of fun content for you including workouts, an OFTV and more. Stay tuned and be sure to get your hands on the content when it drops. Don’t forget to checkout her page as well! Workouts are always better and go by quicker when done with friends, don’t you agree?!
Swinging from the great parts of mother nature from the beautiful Tulum, Mexico. Talk about relaxation at its finest, this was such a breath of fresh air to be able to kick back and enjoy the simple yet finer experiences in life. Sometimes you need to get healthy by disconnecting from everything you’re familiar with and get acquainted with new cultures, different lifestyles and treasure them along your adventure.
Ready to crush this quick sweat why you may ask? The answer is a quick workout is better than none. Even 15 minutes of moderate to intense working out is going to up level your energy and improve the quality of the rest of your day. So stop underestimating the power of what a quick little workout can do for you!
Start your new year off on the right foot. Don’t forget to stop and smell the fresh air and give gratitude for the beautiful day ahead of you that you are blessed with. Do one thing today to help you advance in every aspect of life being physically, mentally, emotionally and financially. This way you will feel like you have achieved more than just one little workout in the gym.
For example you could go for a walk or run outdoors to physically challenge yourself beyond just your exercises of the day. Mentally you could read a book to further enhance your cognitive function. Emotionally you could tap deeper into your emotional intelligence and work on growing through that. Financially you could save more which will help you get ahead for potential investments you may want to make. Do these things and you will most likely feel on top of your A game in life in general.
Wishing you a 🥳 Happy New Year! With a new one comes a new beginning and new goals to crush. Think about what exactly you wish to accomplish when it comes to the first quarter. Then break it down into how much quicker you can accomplish the things you’ve set out before you in an even quicker time frame. If you categorize what you want to get done into smaller and bigger goals it makes it simpler to see the work you have ahead and then you can prioritize them from there accordingly. Take some time to write out your 2024 goals, because it’s time to make the year even bigger than the last one!
It’s the last day of the year babe!! Head to my new page @gymhottie RIGHT NOW to see all the fun I’m really getting up toooo 🔥🔥🔥 (50% OFF SUB PRICE FOR TODAY ONLY)
Happy New Years Eve! I hope you are getting ready for a beautiful New Years celebration! No matter what the past year looked like for you or what you went through, just remember there’s a whole new year in store for you that starts in a few hours (depending upon where in the world you are.) Even though you don’t need a new year to start fresh or with a new beginning I hope you make the most of this new chapter you’re blessed with!!
There are so many fun spots to grab some grub with all the beachy inspired culture filled restaurants in Tulum. If you’re out here you can make the most of your stay while staying on track with fitness at the forefront of your pick. I even found a place called Fit-a-licious how cleverly cute.
You can easily balance a bit of indulgence with mindful choices that can enhance your overall vacation experience. Choosing traditional Mexican fruits or refreshing agua frescas instead of sugary beverages will keep you hydrated which will eliminate bloat as well. This will also provide a delightful taste of local flavors. Exploring local markets for fresh produce or participating in cooking classes can turn your vacation into an educational culinary adventure.
Hope you find what works best for you whenever you decide to venture off to the beautiful area of Tulum.
When in Mexico 🇲🇽 it’s time to embark on some physical activities that showcase the natural beauty here. Whether it's meditating outdoors, taking a morning jog along the beach, hiking ancient trails, or trying out water sports like snorkeling or paddleboarding, the options are as diverse as these landscapes. These activities not only contribute to physical well-being but also offer a unique way to immerse yourself in the local scenery and culture.
