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Feeling on top of the world 🌎 if on top of the world was about 40 stories up in Texas. Helping friends move out of their spot can certainly be considered a workout.

1) Make sure to wear comfy shoes when moving and to also protect them if something falls unexpectedly.
2) Wear workout clothes so nothing gets caught on anything and you can move around more efficiently.
3) Engage your core when lifting heavy items and wear a belt if necessary. I especially recommend you wear a lifting belt if you’re moving heavy furniture, this is super key to not injuring yourself.
4) While moving items around you can perform some extra reps before setting the item down to work up a sweat and towards an actual workout. This helped for me and I’m sure it will for you too.
By the end of it I was exhausted.
5) You can pick and fill up suitcases then turn around and use them as a solid weight afterwards for a variety of different exercises like I mentioned previously.

Hope this helps the next time you relocate or help a friend or family member move!

Strength is a choice. I choose to wake-up daily and select Superwoman vibes.

Through a relentless pursuit of self improvement in my refusal to be defined by setbacks, after showing up, putting in the effort after all the sweat and tears. I showed anyone that might be misunderstood for wanting more out of life that yes you can choose to give life everything and in return your wildest dreams are in fact possible and they will come true one by one so long as you promise to never give up on yourself.

Just as you would build a booty with weights, or a home with bricks, I hope you put lots of love into the things you do so you can learn to lead others with positivity and purpose.

Train Hard. Love Hard. Inspire Greatness.

You can have both, build a booty and an empire, no matter where you started.

A Bosu Ball has many more benefits than you may realize.

Increases Flexibility: many exercises on the possible involves stretching which can help improve range of motion and your joints.

Enhances Coordination: the ball forces you to coordinate muscle groups which enhances your neuromuscular coordination.

Improves Balance: your body has to overcompensate to work hard to balance, due to the fact that the Bosu ball has an unstable surface. Consistent use can help improve your overall stability as well.

Get you a Bosu ball, and go to town reaping the health rewards in the process.

My personal favorite way to recharge after strenuous physical activity is to take a stroll with Mother Nature. Take a leisurely walk in nature to help flush out toxins and facilitate muscle recovery.

Stress Reducing Benefits: This helps with overall stress reduction reducing stress and anxiety levels. The fresh air, calming natural environment trigger the release of endorphins, which are the chemicals that promote you to feel good and relaxed.

Mindfulness: going for a peaceful walk, will promote you becoming more mindful, and therefore being present in the moment. This type of relaxation can help reduce tension and muscle fatigue.

Connecting to Mother Nature: this will have an overall positive impact on your sense of well-being. This can lead to enhanced happiness and improved mood.

Parasympathetic Nervous System Activation: taking these walks out and about help your rest and digest system. This system actually helps to counterbalance our nervous system, which is responsible for our fight or flight response throughout engaging in intense exercise. By activating this the body will then go into state of relaxation which is going to help tremendously for muscle recovery.

You have nothing to lose and everything to gain by going the extra mile in nature.

5 Ways to Grow Your Glutes

1) Bulgarian Split Squats with a Pulse- the continuous tension from the pulse enhances glute activation.

2) Isometric Glute Contractions- you may sit or stand, squeeze hint glutes as hard as you can for about 15 seconds. Repeat these sets throughout the day to enhance muscle activation.

3) Stairmaster or climbing stairs: use this as your cardio instead of running.

4) Single Leg Hip Thrusts: perform single leg hip thrusts with one foot elevated on a step or platform. This variation increases your range of motion and allows you to create a deeper glute activation.

5) Kettlebell Swings: involves a powerful hip hinge movement that is going to effectively target the glutes, hamstrings and your lower back.

With that being said, it’s time to grow.

Mission get happy is in full effect while making healthy living a priority. There’s pretty much never a wrong time to fit in a little extra physical activity. It may be a stretch to do lunges while shopping. However, it’s very common to see people power walking around the mall while browsing storefronts. You might be surprised how many steps you get in while planning out your next outfit. Take your pick and power it out anyway you choose.

Was in the best mood yesterday during a Luau themed party. This was probably partially due to the outdoor workout I had earlier in the hot sun. The endorphins were flowing big time and my mood was elevated to reach higher peaks because of the vitamin C and running sprints combination. Towards the end of the day we even added in extra physical activity by putting a night cap on with some outdoor activities hula hooping. Let the games begin and find new ways to keep fitness fun again.

Doing sprints outside during the summer is a 2 in 1. You get a reviving combination of the vitamin D from the summer sun mixed with releasing of endorphins from doing sprints. Who wants to join in on the summer fun. Let’s get hot sweaty & sexy together. 🔥

Who else gets excited to workout? I do!

If you’re lacking motivation, currently, there are several things you can do to change that in order to turn things around in a healthier way.

You can set new goals, and when you hit them reward yourself with a new gym outfit to help you push yourself even harder next time.

You can train with a workout partner, spouse, friend or family member to help encourage each other to step into a better quality of life.

Setting up a new playlist that will inspire, you will really help you go the extra mile. Believe me my workouts aren’t even the same without my tunes. Even getting a membership for YouTube music or Spotify. Something that takes the ads out while listening to music while you workout will help eliminate distractions, especially when it comes to the abundance of fast food commercials. Eliminating the temptations will help with that too if you find yourself craving those kind of munchies a bunch.

Hope these tips help give you a lil’ extra mojo for the gym.

Strawberry Smoothie for Todays Afternoon Protein Pick Me Up

8 oz coconut milk 🥛
1 serving of your desired protein powder
1/2 cup frozen strawberries 🍓
1 tbsp ground flax & chia seeds
Pour over ice 🧊

Serve & Enjoy!!

All messages that come through with a TIP because it shows you value my time will have top VIP priority. So if you would like me to respond quicker, you know what to do. Thank you! 😉

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