Check out the video in my last post ⏩😉
One of the biggest questions I’m asked is “How do you wake up so early to work out?!”
I’m usually up around 3:30 a.m. I will be the first to say, it is not fun, nor is it easy.
However, there are a few things that have helped me stay on track and maintain this routine.
One practice I work on daily is cue-setting.
Cue-setting serves as a signal / reminder to perform or engage in certain practices;
For example, some of my ‘reminders’ are;
Setting my alarm for 10 minutes before I need to wake up and placing it across the room. This way, I cannot unconsciously hit the snooze button and I’m forced to get out of bed to shut the alarm off. Once I’m out of bed, its easier to STAY out of bed and continue on.
I always place a water bottle next to my bed at night so it’s there when I wake up. The body tends to be dehydrated in the morning. Drinking water first thing wakes up your metabolism and gets the energy flowing; rehydrating and loosening up the body.
Every night I pack my gym bag and put it in my car, I prep my meals for the next day and I have my work clothes picked out and put aside. This way getting out of the house does not require a lot of thought or effort.
A majority of people fall off the wagon not due to lack of motivation, but because of lack of persistence. It has been argued that motivation is a catapult for persistence, however, it is not. Motivation is always there for the things you want to do and never for the things you don’t want to do. Persistence is a course of action in spite of difficulty or opposition.
So, put on your persistence pants and set aside some cues for yourself!
Check out the video in my last post to see more on my nutrition habits!
📸 @keeleyabigailphotography 💄 @lapagemakeupofficial 🍱 @alexiatuttle1 .
📌WHY do we need healthy fats in our diet?
1️⃣Healthy fats help your body absorb vitamins-from pills or nutrient dense foods.
2️⃣They keep you full for longer.
3️⃣When combined with protein after a workout, they have your muscles repair and build. 📌HOW much healthy fats should we eat? 📐Your diet should consist of about ~25% fat. I try to add about 100 calories from fat into each meal (or about a tablespoon, like the picture above). 📐If you’re trying to be in a caloric deficit, be careful when measuring because fats are high in calories. 📌WHAT are examples of healthy fats? 🛒nuts, nut butters, olive oil, avocados, egg yolks, cheeses 📌BOTTOM LINE: Healthy fats are a necessary part of your diet! (Whether cutting, bulking, maintaining, etc.)
My legs are super sore after last nights leg workout - quad focused!
My legs have definitely been so hard to tone over the years but they have come a long way. My upper body muscles have always been super easy for me to grow, simply because I LOVE working them! I’m not a fan of leg day but I do still work them out 2x a week. I will be incorporating a few glute exercises at the end of my upper body. 💪🏼
SWIPE TO SEE 🔥
Here’s a bit of my workout last night.
In addition to these, I also did leg extensions and seated calve raises as a finisher. #latenightworkout
Rainy days ❤️
🔺️Week 1 results with Shiftshop!🔺️
(Before left side, after week 1 right side)
👉I can see small changes everywhere and I'm really happy with the results 🙌🤗💪 👉 Excited to see my results after another two weeks of crushing it
👉 6 days a week, under 60 min workouts you can do from your home 🙌
Day 2 #fitsisters!! I did my circuits with my gym partner, not much cardio today except for a half mile warm up run. I am super sore from arms yesterday, and I can tell I'll be sore in my legs tomorrow. I'm experiencing a lot of discomfort in my lower back; a lot of pressure. Slightly painful. I think I need to stretch more and make sure I'm engaging my muscles right so I don't strain my back/ make it worse. How was you #day2 ladies!? #fgg#fitgirlsguide#fitgirls#fitgirl#fitgirlnh#28dayjumpstart#myadventurebegins
When you have a mountain of papers to grade, multiple loads of laundry to fold, and a to-do list that’s a mile long; you put all that aside and spend entirely too much time making an ombré dragonfruit smoothie. What am I even doing with my life anymore?! 🤷🏼♀️😅 But, I’m going to procrastinate a little more and tell ya some reasons why you should incorporate this pink, exotic fruit into your diet!
Dragon fruit is a good source of fiber, making it not only great for the heart, but it also helps in maintaining a healthy blood pressure and weight.
Dragon fruit is filled with phytonutrients that can provide you your much needed dose of antioxidants. Antioxidants help in fighting free radicals which could damage your cells and even lead to cancer. .
Because dragon fruits are loaded with fiber and antioxidants, they both contribute to keeping the heart healthy. They fight against plaque clogging up in the arteries, maintaining good blood circulation in the body.
The exotic fruit is commonly used in natural remedies for beauty because of its high antioxidant and vitamin content. Making a paste out of the dragonfruit flesh can slow down the aging process of your skin and can even treat acne and sunburn. Regular consumption of dragonfruit will keep your skin glowing and firm.
Dragon fruit is loaded with potassium and calcium which help in maintaining bone structure. Potassium also plays a key role in maintaining water content and pH balance in our body. .
Since dragon fruit is a good source of vitamin C, it helps in strengthening immunity, aides in the absorption of iron by the body, produces collagen, and promotes healthy and glowing skin. .
Aside from vitamin C, dragon fruit contains carotene, which is linked to several anti-carcinogenic qualities. Lycopene, which is responsible for the red color in dragon fruit, has been shown to lower cancer risk.
. (PS- don’t fret if you don’t live in a tropical climate where dragonfruit grows- you can find these babies in the freezer section in many grocery stores! I used @pitayaplus dragonfruit cubes)
Transformation Tuesday 👆🏻 I am SO glad Razz and I took the step live healthier lives. In the first picture we were both over weight, self conscious and unhappy. 😖
In the second picture we love who we are! We’re in good shape, happy & know our worth.
We don’t eat all of that junk food anymore & we workout everyday. We want to teach Stella to live a healthy life & not have the weight struggles we had growing up.
It’s so important to take care of yourself now while you’re young. Don’t wait until you’re old & have health issues.
ABS!!! I have been nursing an injury over the past two months which restricted me from doing any core isolation exercises 😭
I finally got the clear, but when I started training my lower back was hurting 😬 This is an indicator that I was not keeping my core engaged during the exercise. So I did this ab circuit on the bosu to get back into the practice of recruiting my core muscles and maintaining engagement.
You will notice, I start engaging my abdomen when my shoulder blades are still on the bosu. I am not using the momentum of my arms to pull myself up, strictly core strength.
Next you will notice a full range of motion, I am extending all the down to a relaxed position and recruiting again with each rep.
Lastly, you’ll see a slight pause at the top of each exercise, this is a contraction. Similarly to how your contract your glutes at the top of a squat, you want to contract your core to continue to fatigue those muscles.
Even the best of us fall out of practice with things, but it’s important to take a step back and make sure you are performing the exercises with proper form. 💚
Hey Ladies! I recently bought some accessories at @jcpenney and can’t believe what I’ve been missing out on. First, there’s a huge selection. If you swipe, you can see that I accessorized a casual outfit and then a super dressy one 😍 I bought at least 10 pieces from Monet. I’m all about budget friendly accessories but the best part was that I was able to shop for clothes and shoes too. One stop shop 🙌🏼 Wedding season is coming up.. stop at your nearest @jcpenney so you can sparkle ✨✨ #AllAtJCP
I have lingerie that conceals more than most modern bikinis, and yet the minute it gets lacy it gets racy? 🤷♀️ what’s up with that, modern society? —We’ve become such an unusual mix of liberal and conservative.—we’ve become open enough to want to look at it, but we will still complain when we see it. 😅🙄
This workout is amazing repeat x3 or as much times.
BURPEE variations are the fastest way to tone your full body. Quit the treadmill, HIGH INTENSITY INTERVAL TRAINING IS THE ANSWER FOR WEIGHT LOSS.
Extra tip: Change it up and have fun during training.