For todays workout we are going to mix it up and make the most of a little extra glare gains. Here are some exercises you can do to take things up a notch.
Glute Bridges: This is going to isolate the glute muscle while training. In addition this move will activate and strengthen the muscles necessary to do hip extensions.
Curtsy Lunges: These are one of my favorite exercises that engage the inner thigh and glutes.
Calf Raises: This exercise actually helps compliment the overall development of your legs.
Sumo Deadlifts: Have a wider stance then regular ones. These place additional emphasis on the inner thighs and glutes.
Squats: Target the hamstrings, quadriceps and glutes. They are known as a compound movement that engages multiple muscle groups simultaneously that promote muscle growth.
Hope this helps you understand furthermore WHY you lift what you do in order to grow both physically as well as closer to your goals.
2023-12-28 11:31:00 +0000 UTC
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It’s time I share with you some of my go to dining out must-haves. They are high quality protein sources such as lean meats, fish, or plant-based sources like beans, healthy fats, nuts, and avocados. 🥑 Don’t forget to get your fiber intake in which you can receive from whole grains and vegetables. 🥕 What are your favorite things to choose to eat while out and about?
2023-12-28 02:31:23 +0000 UTC
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Korean barbecue, renowned for its delicious flavors and dining experience that truly unites people can surprisingly align with a fitness routine when approached mindfully.
Grilled meats are one of the main parts of Korean barbecue which are rich in protein also a key component for muscle repair and maintenance. Opting for lean cuts like chicken or beef bulgogi provides a protein-packed meal that supports satiety and muscle development.
The interactive nature of Korean barbecue, where diners grill their own meats, encourages a slower pace of eating. This can enhance mindful eating, allowing time for the body to signal that you’ve had enough to eat.
Hope you get to enjoy the experience of joining together with those you care about to catch up over some nice hot and scrumptious Korean barbecue.
2023-12-26 20:09:17 +0000 UTC
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🎄Merry Christmas 🎁 Hope you have a truly magical day no matter what your plans are for the day. It’s important to remember what it’s all about and to be thankful for all of the things near and dear to you.
Speaking of this time of year it’s okay to enjoy delicious eats with your loved ones. Just a friendly reminder to treat yourself with grace when it comes to the pressures around dieting during the holidays. It’s true you can’t out train a bad diet. However, one nice big meal is not going to minimize all of the hard work you’ve been putting into your health and fitness goals. So without further ado it’s time to chow down on some yummy food. Happy Holidays! 🤶
2023-12-25 20:38:19 +0000 UTC
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Hitting the weights even throughout the holidays like usual. I hope everyone has a Merry Christmas 🎄 Eve with their families and friends. Never forget the importance of living a healthy life as it leads to a happier one. Now as for me I’m about to have some fish for a tradition. Hope you eat good tonight!
2023-12-24 23:25:37 +0000 UTC
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Ready to rock and roll your workout 🏋️♀️ like I am? Something to be mindful of when training during the holidays is to not put too much pressure on yourself. There’s always enough chaos going on between cooking for events, shopping for the perfect gifts, spending enough time with those you care about. So one thing I can say is to breathe and let go of the fact that you need to get in a super long, over the top hardcore workout everyday. In fact you don’t. As long as you’re getting in approximately 30 minutes minimum of a moderate sweat session doing some form of physical activity that’s a great minimum to start with on the days where you feel you just can barely seem to find enough time. Ready, set, let’s go sweat!
2023-12-23 17:57:19 +0000 UTC
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50% OFF SUB PRICE FOR TODAY ONLY ON MY NEW ACCOUNT @gymhottie ! If you wanna know where all the REAL BARE 🔞 FUN IS.. it’s best u head there ! ;) discounted for another 16 HOURS !!
2023-12-23 01:13:04 +0000 UTC
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Run Forest Run… 🏃🏻♀️ If you’re ready to take your health and energy to new levels then get ready to race your little heart out if ya know what’s good for you. Doing so will burn 🔥 calories like crazy. On average people burn about 100 calories per mile. It’s also a massive stress reliever so if you feel you need to let off some steam then let’s go happy feet time to get to stepping super speed.
There are many reasons I enjoy running. I hope you find some that are beneficial to you!
2023-12-22 21:46:15 +0000 UTC
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When on vacay for the holidays don’t worry about getting off of your grind with progress. You can easily workout in your hotel room or gym nearby. Check to see if the place you’re staying at has one as well. Buy waters to stay hydrated and fill the fridge if there is one in the room. Prioritize sleep getting in those extra hours you need especially if you’re drained from traveling and a bit jet lag. Make your plan adapt to your schedule. Hope these tips help you stay on track this holiday season! Safe travels if you are!
2023-12-22 01:57:40 +0000 UTC
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Working out on a Wednesday like usual. Getting your day going with a little activity on the elliptical machine is a highly effective way to enhance cardiovascular health. Don’t underestimate this low-impact exercise because it provides a full-body workout, targeting various muscle groups while minimizing stress on joints. The elliptical promotes improved circulation and enhances your cardiovascular endurance. Definitely a great way to begin your workout with this gem and reap the benefits!
2023-12-20 16:02:48 +0000 UTC
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It’s beyond beautiful outside and a perfect time to express gratitude for exactly that. Too often we get wrapped up in the mundane tasks of life and we forget what’s most important. Versus stress the negative factors that can weigh heavy on us, there are practices we can set in place to help us show our appreciation for life including mindfulness and meditation. If you want to be out and about you can do this while taking a long walk on the beach or taking a stroll in a park. Figure out what works best and take action in order to have a more peaceful state of mind and an overall better quality day ahead of you.
2023-12-19 18:37:45 +0000 UTC
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Leg Day is upon us. Let me share some of my favorites with you. Today on the agenda we will be doing a mix of the stairmaster for a warm of 10-15 minutes. Then we are going to start lifting with leg curls, Bulgarian split squats, superset hip adductor and abductor, hip thrusts and end with calves. What is your favorite way to workout on leg day?
2023-12-19 02:03:30 +0000 UTC
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Going out and about to eat. Fixing to find some healthy grub to end the weekend on a healthy note. What’s your most favorite type of food to eat healthy and maintain the progress you made all week?
2023-12-18 01:30:25 +0000 UTC
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10.. for 1! 👀 my sexiest bundle yet! i can't wait for you to see me baby!
2023-12-17 19:08:12 +0000 UTC
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Baby tip $25 right now and I’ll send you TWO of my newest cheekiest vids 😳
2023-12-17 01:59:16 +0000 UTC
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Rain or shine it’s time to be your own motivation. There are several ways to do this in order to take inspired action even when the weather is gloomy outside.
Make a list of the things you need to get done to stay on top of your priorities versus procrastinating the day away.
Create an upbeat energetic playlist that will fire you up to push yourself past your limits.
Find gratitude in the storm. There are always times you can find a different more positive perspective on things no matter how bad they may seem in the moment.
Change up your routine in order to make your training more efficient with new exercises then the normal ones your body is used to doing on the regular.
Hope these tips help you stay on track no matter what your day looks like.
2023-12-16 20:06:37 +0000 UTC
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Dropping a gem of a leg workout on my OFTV channel. Speaking of dropping things we’re getting down low. Stay tuned for more helpful workout tutorials that will be sure to fire up your body. You know what they say? Summer bodies are made in the winter, so with that being said let’s get our bodies lit. 🔥
2023-12-15 17:29:21 +0000 UTC
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That’s a wrap for today’s photoshoot! Can’t wait to share these new workout videos with you! There are plenty I have in store and many of them you can do from the convenience of your own home. Get ready to workout with me!
2023-12-14 19:40:26 +0000 UTC
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Behind-the-scenes getting ready for my video shoot tomorrow. What kinds of workouts would you like to see? I have lots of them I’m getting ready to unleash. Excited to be able to share with you my biggest passion in life!
2023-12-14 00:12:39 +0000 UTC
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Got my steps in walking around town running errands. Today I’m doing what’s called an active rest day. An active rest day is when you do a low impact activity that stimulates the recovery process without imposing stress onto your muscles. What kind of fitness activities are you engaging in today?
2023-12-12 23:24:05 +0000 UTC
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Hi babe! I am feeling cheeky tonight hehe... Tip $15 and I'll send you something $200 worth 👀
2023-12-12 00:45:42 +0000 UTC
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For the sake of peace, love and lifting… who’s ready to workout today or did you already?! Either way I hope you had an incredible sweat. Some things you should know if you’re going to go the distance in your fitness journey. Be prepared to make sacrifices however allow it to be fun and rewarding.
There are so many beautiful ways one can get inspired to make changes in their life. It all starts with focusing on progress, not perfection.
Whether your successes are big or small focus on each victory because they are all a part of reaching your goals no matter the size.
Focus on getting that workout in daily as it’s going to increase endorphins, adrenaline, and dopamine. These are going to contribute to you feeling better overall which will help for your growth in the whole beautiful process.
2023-12-11 22:40:57 +0000 UTC
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Today’s delightful dining out menu consisted of a couple different options beginning with having a meal at home to grabbing food at various restaurants this weekend.
Breakfast: Eggs, toast, sausage, and avocado
Lunch: Watermelon Salad with Salmon, 2 slices of thin crust pizza
Dinner: Sushi & wine
If you’re contemplating what your meals should look like just know everyday will be different. You have to make the best choices for you, your lifestyle and personal fitness goals.
2023-12-11 01:42:37 +0000 UTC
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Getting my steps in around a popular art festival. Making today an active rest day while still stepping up my rem activity around town. What are your plans this weekend to stay active while still enjoying yourself living it up. Hope your weekend is on its way to be amazing if it’s not already!
2023-12-09 22:19:24 +0000 UTC
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Feeling overwhelmed around the holidays to look good or stay in shape? Overcome gymtimidation aka gym intimidation with these simple tricks.
There are several ways to eliminate gym anxiety. Deep breathing can help your nervous system relax and bring anxiety symptoms down to zero. You can begin to share your workouts and making it less fear mongering by going with a partner, spouse or friend. Hire a good trainer, coach or enroll into a fitness program because they are going to instill their wealth of knowledge into you along with showing you around the gym, explaining how to use all of the equipment therefore eliminating confusion around exercises so that you will become more confident when you perform them on your own.
These small changes will help you become more confident when hitting the weights.
2023-12-08 21:56:57 +0000 UTC
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Ready to bust a move. There are so many different effective ab exercises to get you some beautiful results when it comes to your core. These include:
Russian Twist
Dumbbell Russian Twist
Bicycle Crunches
Side Plank
Ab Crunch Machine
Smith Machine V- Up
Exercise Ball Pike
Cable Crunch
Decline Crunch
Ab Roll-Out
These are just some to name a few, so pick the ones you enjoy the most, and let’s start crunching!
2023-12-07 22:58:21 +0000 UTC
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Feel good to look good. Also here are some interesting facts you may or may not know when it comes to your wellness journey.
Besides white fat, which stores energy, humans also have brown fat that burns calories to generate heat. Cold exposure and certain exercises can activate brown fat, potentially aiding weight loss.
On average, a person burns about 0.42 calories per pound per hour while sleeping. So, for example if you weight let’s say 150 pounds, that's around 63 calories per hour!
When you exercise in a group, your heartbeats tend to synchronize with the rhythm of the group. This phenomenon is known as entrainment and can create a sense of unity among individuals.
So if you didn’t know already, now you do. The more you know the better off you will be!
2023-12-06 19:21:12 +0000 UTC
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Looking good and feeling good go hand in hand when it comes to the results of making smart lifestyle choices. This is especially true when it comes to dining out. Opting for nutrient-rich, well-balanced meals supports not only your physical appearance but also your overall well-being. Choose colorful, fresh ingredients that provide essential vitamins and minerals. Mindful portion control helps maintain a healthy weight, contributing to confidence and vitality.
Consider selecting lean protein sources, whole grains, and a variety of vegetables. Staying hydrated is key so opt for water or herbal teas over sugary beverages. By making informed choices at restaurants, you not only nourish your body but also empower yourself to enjoy social outings without compromising your health goals. Ready, set let’s make smart choices and maintain a solid physique in the process shall we.
2023-12-05 18:57:39 +0000 UTC
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Let’s taco about sushi 🍣 since I’m on my way to eat some. It is beneficial for your health in the sense that it is a lean protein, also straight from the source. There are usually no crazy additives especially if you choose sashimi. They have omega 3 fatty acids which is an essential nutrient and healthy fat. If you’re looking to eat healthy when dining out feel free to choose this as an option. On the side you might opt for light soy sauce instead of regular so you can cut the sodium in half. On top of that you can add wasabi if you like it spicy to send your metabolism into overdrive.
2023-12-04 21:36:31 +0000 UTC
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Pop it, lock it and drop it. Feel the burn the smith machine is able to deliver you for a solid sweaty workout. One of my favorites is in and out jump squats that provide a challenging high intensity exercise. I tend to aim for 10-15 reps per set. Try it out and let me know how many reps you fit in.
2023-12-03 19:04:35 +0000 UTC
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