Letโs go outside and play. Changing up your routine is really healthy so that it doesnโt get stale and you donโt hit a plateau. Something you can do is buy different sports equipment to spice up your fitness routine by including different cardiovascular activities.
For example, I just bought a volleyball, a tennis racket set, and roller blades. Itโs time to make fitness fun again.
Anyone else around here like to eat well? Fuel in the kitchen leads to a fueled up fitter bod in the gym after training.
So many people do not simply eat enough throughout the day and wonder why their workouts are no good. You must eat right to have the proper energy to go the extra mile in the gym and achieve that dream body. Remember strong over skinny.
Did you see it yet?! Be sure to check out the health and fitness tips knowledge bombs video that @Paloma and I did for OFTV. Thank you to @onlyfans for sharing our collaboration. We love doing what we do best creating content for all of you. Thereโs more where that came from.
OFTV Channel/ of.tv/creators/healthy-habits-with-paloma http://of.tv/video/633b1e82a0fa6500015d79fc
If you want even more workout videos, etc checkout more on my OFTV channel as well.
of.tv/creators/gym-goddess
Tennis is such an incredible workout for your cardiovascular system. It helps you stay focused, on your toes, running around the court aka getting that cardio in. Not only all that but it helps you to feel like a kid again. I 10/10 recommend incorporating this next time you want to to switch things up to exercise thy bod.
Sometimes regular routines need to be broken to keep the love of fitness alive in a fun new way.
Keep it clean, stay in your prime. Keeping your body nourished with satisfying foods is key to actually staying on track, not by restricting yourself beyond belief. If youโre anything like me, low key Iโm always eating. I make the commitment choose to fuel my body with the good stuff. You can be both healthy and happy.
Today my workout is going to partially consist of taking many boxes out to the trash. Do you ever find yourself out of breath doing stuff around the house? This will also contribute to your overall NEAT meaning non-exercise activity thermogenesis. These are your calories burned by our regular daily movements going on about our day. Every bit counts towards your overall goal whether itโs part of your workout or not.
Here are two common myths debunked in fitness when it comes to squats. Myth Debunked: Your knees should never go past your toes. Actually with your weight shifted towards the back, we get more muscle activation from the hamstrings and glutes. When our weight is shifted forward the focus is more on the quads and anterior chain. So this no knees over the toes is a myth because the toes simply serve as a point and the guideline should in fact have more to do with how to balance the load. Hope this helps as a simplified guide the next time youโre squatting and worried about being in this position.
Spice things up with fall coming around the corner and the weather gets cooler. Get out in the park for a workout, stretch in the sun, jog with a friend around a track, walk by the water, go for a hike. Itโs important to try things that will not only fuel your muscles, but light up your soul when you engage in more fulfilling workouts.
Make fitness fun again. :)
Just like you would get maintenance work done on your car you should also do the same for your body. A body needs to be well-maintained with proper recovery. this may look different for everyone, depending on training intensity.
However when you are lifting heavy weights you need to properly release any build up of tension within your muscle tissue. A massage, deep tissue massage, hydro bed massage is a great idea to help with this. Go ahead and relax a little you deserve it.
Rain or shine you can fit fitness in. I during periods of bad weather it can be really hard to stay motivated. Some thing that I recommend is having an upbeat motivating playlist to get your body naturally driven to go the extra mile in your workout.
Never forget where you came from when looking back on your fitness journey. So many people try to make everything happen overnight or want some magic pill.
There is no time machine or magic pill to get you to your goal body. It takes putting in the hard work and discipline to get you to where you want to be. How disciplined are you to get you to your goal body?
Personally Sundays are my rest days, off from the gym. Itโs healthy to give your body optimal time to rest and recover. Itโs healthy to take at least one day off a week to reset your mind and body.
How many days off per week do you take to rest & recharge?
Letโs stretch together.
Did you know that stretching allows you to refresh your b- flow throughout your body. It provides your mind with a break to recharge. If youโre trying to quiet the chaos you can stretch your way to a peaceful state of mind. May the peace be with you.
Because of the circulation that takes place within your body you will have better higher energy as a result of this.
Experiencing tension within your body? Alleviate it with the power of stretching. Stress can be carried within your muscles. As a defense strategy the muscles in your body will tighten up. So if you need a good natural stress relief, simply start stretching more and your muscles will become less tense.
As you can see the benefits go on and on like a Christmas list. So if you want to reap the rewards of stretching ๐โโ๏ธ now you knowโฆ go reach for the stars.
May the power of peace be with you.
Most people donโt understand just how powerful peace is. You can incorporate getting into a more zen zone by doing things like meditation, writing in a gratitude journal, or even during a workout focusing on truly feeling the movement of each exercise you do versus just powering through it as quick as you can.
Try out one or all of these and let me know how much more at peace you feel on your fitness journey.
When in doubt, lunge it out.
Lunges are a wonderful exercise to stretch your hip flexors, which will improve their flexibility and help offset the shortening and tightening that occurs if you sit for long periods of time.
During this time you will also engage your core muscles for stability which can help you prevent injuries and maintain balance.
Never stop growing for the gains that will have your metabolism fired up like never before.
Fun Fact: Did you know that a pound of muscle burns three times more calories than a pound of fat? Now you knowโฆ itโs time to get fit. ๐ช๐ฝ
Training in the gym is good for your muscles, it can keep your brain health on point as well. Physical activity can drastically improve your cognitive health eliminating brain fog, helping you learn better, have more clarity in your mind when thinking and problem solving. In addition to that itโs enables you to have a beautiful emotional balance in life. The reasons to train with weights are endless. Go for it!
Cable Rope Tricep Extension:
Connect a rope to a cable and place as high as it will allow and get in a standing stance.
Grasp the rope with a neutral grip with your palms facing in, lean in slightly forward as you hinge at the hips.
Initiate the movement by extending the elbows and flexing the triceps.
Pull the rope down until your arms are almost straight with just a slight bend of the elbow. Now you will slowly lower back to the starting position.
Repeat the desired number of reps.
The end, congrats you now have your tricep form on fleek.
Want to be a lean bean? Steps to help you get lean.
Incorporate lean protein in your diet, fresh veggies, and complex carbohydrates.
Practice HIIT cardio, for example alternating running & walking on the treadmill to switch up the pace and deliver results.
Do a physical activity for at least 30 mins a day.
Get good sleep and keep your cortisol levels low by not stressing and staying in an overall good mood.
Feeling sassy ๐โโ๏ธ so going to throw a lilโ hair flip with this one.
The difference between right and wrong is to do whatโs right even when nobody is watching.
This is a factor in whatโs going to get you a successful transformation when your good habits add up to equal powerful results.
When was the last time negative actions or intentions lead to something positiveโฆ.never right? So why cheat on your fitness journey with self sabotaging habits. Focus on those that will lead to progress. Progress over perfection.
Glute Growth 101: Read All About It
There are many efficient ways to grow the glutes. Itโs not as hard as you may think there are a couple of ways to make your glutes grow into a hot ๐ peachy bum.
1) Eat in a caloric surplus for the day and then train your glutes at the gym.
2) Practice upping the amount of weight youโre lifting aka go heavier.
3) Practice Exercises for growth such as split lunges, lunges, squats, deadlifts, lateral band walks, standing banded abductions, glute bridges, good mornings, sumo deadliftsโฆthe list goes on but weโll start with these.
4) Aim to train your glutes several times a week as in 2-3 minimum to achieve optimal growth.
Use it or lose itโฆ now letโs squat it out shall we.
Foam roll your way to better flexibility, recovery, and so much more.
If you foam roll after exercise it may help reduce delayed onset muscle soreness. Most people feel the aftermath of their workout the next day which can come as a shock. But rolling your way to muscle tension freedom can have you bouncing back with a better recovery habit to make it to your next workout without feeling super sore. Try it out!
Get outside, get out of your head. In a go go grind world itโs important we take time to recharge, relax and reset our mind.
Donโt underestimate the power of slowing down to gain more clarity on your life goals.
Fitness goes hand in hand with being emotionally & mentally healthy. Fitness isnโt a one size fits all, there are many aspects that go into it to create harmony in living a well balanced lifestyle.
Fun Fact: Did you know that the strongest muscle in the body is the heart? โฅ๏ธ
How strong are you not only physically but also emotionally and spiritually?
Try challenging your emotional intelligence to see just how strong you are in these other aspects of life. If how you do one thing is how you do everything, then these other aspects of life will affect your physical fitness as well.
The next time you feel triggered by something or someone in life I challenge you to take away how you think it makes you feel, put yourself in there shoes seeing the situation from their perspective. Respond from a place of being proactive when you are in a calm state of mind, versus from a reactive state.
Coming from a state of mind of being proactive means you take accountability of your choices and actions. Use them to learn and grow, allow yourself to be authentically transparent and real with yourself and others.
It is mental fitness that gives a person the ability to leverage their strengths better, to be able to make an impact in all that they do.
Just as we like to stretch our money and make it go far, we should do the same and stretch our bodies.
There are so many different types of stretching. Dynamic stretching means they involve motion, static stretching means they do not involve motion. Dynamic stretches help dynamic flexibility and static stretches help static flexibility.
e different types of stretching are:
Different types of Stretches:
Dynamic
Static
Ballistic
Passive
Static
Active
PNF
Isometric
So donโt forget next time to stretch before and after your workout. :)
Happy Sunday hope you had an incredible weekend. Letโs kick the week off in overdrive.
Having drive and discipline will get you far in life. So remember even if you say no to something so you can better your life in some way. For example maybe you want to fit fitness into your day after work so you had to say no to going out to eat with friends. What you repeatedly do you become, so become great through your habits.
Itโs grind time in life, letโs get it.
๐๐ป๐ฒ๐ฟ๐ด๐ ๐ถ๐ ๐๐ต๐ฒ ๐ป๐ฒ๐ ๐ฐ๐๐ฟ๐ฟ๐ฒ๐ป๐ฐ๐, ๐๐ผ ๐ฏ๐ฒ ๐บ๐ฎ๐ด๐ป๐ฒ๐๐ถ๐ฐ ๐ฎ๐ป๐ฑ ๐ฎ๐๐๐ฟ๐ฎ๐ฐ๐ ๐ฒ๐๐ฒ๐ฟ๐๐๐ต๐ถ๐ป๐ด ๐๐ผ๐ ๐ฑ๐ฒ๐๐ถ๐ฟ๐ฒ ๐ฎ๐ป๐ฑ ๐ฑ๐ฒ๐๐ฒ๐ฟ๐๐ฒ.
๐ ๐ฐ๐ถ๐ณ ๐ญ๐ช๐ง๐ฆ๐ด๐ต๐บ๐ญ๐ฆ ๐ช๐ด ๐ข ๐ฅ๐ช๐ณ๐ฆ๐ค๐ต ๐ณ๐ฆ๐ง๐ญ๐ฆ๐ค๐ต๐ช๐ฐ๐ฏ ๐ฐ๐ง ๐ต๐ฉ๐ฆ ๐ฅ๐ข๐ช๐ญ๐บ ๐ฉ๐ข๐ฃ๐ช๐ต๐ด ๐บ๐ฐ๐ถ ๐ฎ๐ข๐ฌ๐ฆ, ๐ต๐ฉ๐ฆ ๐ฑ๐ฆ๐ฐ๐ฑ๐ญ๐ฆ ๐บ๐ฐ๐ถ ๐ด๐ถ๐ณ๐ณ๐ฐ๐ถ๐ฏ๐ฅ ๐บ๐ฐ๐ถ๐ณ๐ด๐ฆ๐ญ๐ง ๐ธ๐ช๐ต๐ฉ, ๐ธ๐ฉ๐ข๐ต ๐บ๐ฐ๐ถ ๐ด๐ฑ๐ฆ๐ฏ๐ฅ ๐บ๐ฐ๐ถ๐ณ ๐ฑ๐ณ๐ฆ๐ค๐ช๐ฐ๐ถ๐ด ๐ฆ๐ฏ๐ฆ๐ณ๐จ๐บ ๐ฐ๐ฏ, ๐ข๐ฏ๐ฅ ๐ต๐ฉ๐ฆ ๐ต๐ฉ๐ฐ๐ถ๐จ๐ฉ๐ต๐ด ๐บ๐ฐ๐ถ ๐ฉ๐ข๐ท๐ฆ ๐ฃ๐ฆ๐ค๐ข๐ถ๐ด๐ฆ ๐ต๐ฉ๐ฆ๐บ ๐ต๐ฐ๐ฐ ๐ฎ๐ข๐ต๐ฆ๐ณ๐ช๐ข๐ญ๐ช๐ป๐ฆ ๐ช๐ฏ๐ต๐ฐ ๐ณ๐ฆ๐ข๐ญ๐ช๐ต๐บ.
Sincerely, a woman that knew she could and never gave up and made her dreams come to life. You can too.
Motivation. Most people think it comes from an external source. However Iโm here to tell you that motivation comes from inside yourself. The most important thing you can do is to find your own reason to never give up constantly creating a daily version of yourself. Make that the best habit youโve ever created for yourself.
Get down work me and drop it like itโs a squat.
The benefits of using a resistance band above the knees around your thigh area when squatting is it will help you to show extra attention to your form. This will help control the movement of the squat from beginning to end. It will also trigger or wake up sleepy glutes which many people have without realizing it.
Hocus pocus itโs time to stay focused.
