You gotta put that work in to earn your keep

#NoExcuses

Good morning lovely people! I have been feeling absolutely amazing since the beginning of the year. Let myself slide off track for a week or so in December as the holidays approached. I felt I worked hard the entire year and needed to treat myself. But for all you fitness junkies you already know that treating yourself is almost like torture, at least for me it is. I feel the best when I’m in my routine with my fitness and nutrition.

That being said I wanted to share a quick workout I did yesterday that was fast, fun, hard, sweaty, and awesome💪🏻💪🏻💪🏻



I found a space that suited me and put 20 minutes on the clock. I used a fitness room at my gym that is pretty large.

 

40lb barbell dead lifts x 8

500 meter sprint

Box jumps x 5

500 meter sprint

Repeated until timer went off. 

Took a 3 minute rest…

20 minutes on the clock

40 lbs barbell sumo squats x 5

Jump rope x 30

Weighted step ups with two 15 lb dumbbells x 10

Jump rope x 30

Repeated until timer went off.

Took a 3 minute rest…

10 minutes on the clock

Walking lunges with two 15 lbs dumbbells x 10

Jumping jacks x 20

Weighted kick outs with 25 lb plate x 5

Repeated until timer went off

Stretch upper and lower body for ten minutes.

Guys this workout was bomb!! My endorphins and blood were flowing…I was sweating up a storm, and I felt unbelievable ! I devoted an hour to my health yesterday in the BEST way possible. If you are sick of traditional cardio or bored with your routine, I highly encourage you to incorporate some HIIT into your life!!

Have a lovely day beauties,

Xoxo

Holidays Got You Feeling Rushed?

#TwentyMinuteWorkout

Hi my loves! The holidays can be unbelievably stressful and have us running around like crazy people!! Who has time for a workout between work, holiday parties, friends, family, holiday shopping, wrapping, baking….you get the point! The fact is…everyone has 20 minutes of their day to devote to their health! 
One of my FAVORITE quotes maybe ever is…

“We all have the same hours in the day as Beyoncé” 



And let me tell you….that girl slays. 

And so can you!!


Find a space that suits you and some equipment. Either at the gym with weights or even modify this at home with body weight exercises.

Put 20 mins on a timer



Pick two exercises to alternate. Today I chose push-ups  and Bosu Ball Crunches with 15 lb Dumbbell 



Alternate these two exercises with some form of cardio in between until the timer goes off. The circuit I chose was as follows:

5 push-ups 

30 jumping jacks

8 crunches on bosu ball with dumbbell

30 jumping jacks

5 push-ups 

30 jumping jacks

8 crunches on bosu ball with dumbbell 

Etc… 



By the time I was finished my heart rate was up, I had a major sweat going on, and I had burned a ton of calories. Circuit training is honestly the best ! It combines cardio and weight training so you can skip boring 40 minute sessions on the treadmill and instead blast out a 20 minute circuit that will give you tremendous results. 

Next time you don’t have time in your day for a workout remember two things:

  1. Beyoncé has time
  2. It only takes 20 minutes

Thank you beauties for reading and I hope this workout gave you some inspo to get up and get moving and burn off some of those cookies we all know you’ve been shoving in your face (because I know I have) 

😘😘😘

Xoxo

 

One way ticket to circuit city 💪🏻

#FitLifeForever

 

Hi beautiful people ! Hope everyone is enjoying their Saturday. I know I am now that I’m home relaxing with my family💕

 

This last post of the day is going to be about my workout from tonight. It was really hard to get back into the swing of things after vacation but I pushed through the fatigue and got two really really solid workouts in the last two days since I’ve been back. I’m feeling almost back to normal and I think after my workout tomorrow I’ll be feeling like a beast again! I know in my previous posts I’ve raved about my circuit training. People….this stuff really works ! It keeps your heart rate up the whole time and by incorporating cardio into your weight training you burn fat right off your body I swear. Also you can stop walking or running on the treadmill for hours on end. Who the heck has time for that nonsense !? Seriously guys….circuits are bomb!!! If you need more ideas for circuit training please keep reading and you can find additional workouts on bodybuilding.com and by searching youtube for different trainers.

Last night I decided to work on triceps and shoulders. I completed two 20 minute circuits and one 10 minute circuit with 10 minutes of stretching after my workout. I was in the gym we have at work so I didn’t have as much room to play. But anyway my awesome circuit workout was as follows:

 First circuit: 


20 mins on the clock


Alternated 5 reps of barbell shoulder press and 8 reps of kettle bell swings with 30 jumping jacks in between each exercise. Went for as many rounds as possible 


Second circuit


20 mins on the clock


Alternated 8 reps barbell front raise and 8 reps cable overhead tricep extension with 30 jumping jacks in between each exercise. Went for as many rounds as possible


Third circuit


10 mins on the clock


Alternated 5 push-ups and 5 reps side lateral raise with 30 jumping jacks in between. Went for as many rounds as possible. 


Finished with a ten minute full body stretch and made sure to hydrate myself as much as I could!

Tonight after work I headed over to LA fitness for the second leg day of the week. The first leg routine was slightly weak since I was on vacation so I decided to really go for it tonight.

Started out with a 5 minute stretch followed by body weight step ups on a box. I did 3 sets of 20 step ups just to get my blood flowing and heart rate up a bit. Decided to go straight into a racquetball court and start my circuits.


First circuit


20 mins on the clock


Alternated 40 lbs deadlifts x 8 and 20 lbs dumbbell leg curl x 8 each leg with 30 jumping jacks in between. Went for as many rounds as possible


Second circuit


20 mins on the clock 


Alternated 40 lbs sumo squats x 5 and 20 lbs dumbbell russian twists x 16 with 30 jumping jacks in between. Went for as many rounds as possible 


After my circuits I hydrated and headed out to the leg press. I did lighter weight than normal because I wanted to superset with walking lunges. I did 3 sets of 10 on the leg press with weighted walking lunges in between in sets of 16 reps. 

180 lbs leg press x 10

40 lbs walking lunges x 16

180 lbs leg press x 10

40 lbs walking lunges x16

180 lbs leg press x 10

40 lbs walking lunges x 16


These were two unbelievable workouts in a row. I can feel the soreness in my muscles and I honestly feel so amazing knowing I crushed both those routines and am on my way to being back to where I was before I left for vacation. Fitness and exercise are such a great way to feel fricken awesome and badass every day💕

Wanted to mention real quick too what I picked up when I went to the grocery store after the gym tonight.

  1. Quinoa
  2. Farro
  3. Mountain blend rice
  4. Salmon
  5. Boneless skinless chicken thighs
  6. Asparagus
  7. Cauliflower
  8. Sweet potato
  9. Bananas
  10. Carrots
  11. Brussels sprouts
  12. Hummus
  13. Peanut butter
  14. Pretzels
  15. Oatmeal with fresh fruit
  16. Whole wheat English muffins
  17. Brown rice cakes
  18. Almond milk
  19. Raw almonds
  20. Vega One All in One nutritional shake in Mocha


This is essentially what I eat almost every week to keep my diet and nutrition in check!

I really really hope you guys got something out of this post and maybe it gave you some inspo to go out and crush your workouts and incorporate some circuits into your own routine. As always please feel free to comment down below and let me know what you guys think and please please tell me if you have any favorite workouts you think I could benefit from. Have an amazing night you beautiful people💕💕💕

Xoxo



Let’s talk about your temple for a second

#HealthyLiving

 

Hi beauty babes… I told you I would be overloading you all with posts this weekend and honey I’m just getting warmed up💋💋💋

 

Today I really want to touch on body image, fitness, and health. Just to start out I want to make it a point to say I think every human on this planet is absolutely gorgeous and there really is no ideal body image in my opinion. I think what is ideal is to feel comfortable and happy and drop dead gorgeous in your own skin whether you are a size 0 or a size 20. Beauty comes from within and as long as you look in the mirror and truly truly love yourself that’s all anyone can ever ask for in this life.

That being said I also think being healthy and fit are important to live life to its fullest potential. To be healthy and fit you do NOT have to be thin and ripped.  I want to share with you my story in hopes that it will inspire you to take the steps to live a healthy beautiful wonderful life.
Two years ago when I started this journey I was  eating like crap, drinking a ton, and barely ever exercising. Let me mention that for 10 years before that I was a competitive basketball player so I was quite athletic before. I realized after being on a cruise with my family in a bikini that it was time for a change. I looked at the pictures of me by the pool and did not feel beautiful and drop dead gorgeous in my own skin.
I got home and immediately signed up for LA Fitness. I went to the store and bought all new workout clothes and sneakers to motivate myself to actually get there.

Once I got there I weighed in at 178 at 6 foot tall…20% body fat.

 

 

 

I hit it hard. I’m talking two hours a day 5 days a week for a year. I was doing a combination of weight training and cardio. I tried swimming, yoga, spin class, and boot camp. I completely immersed myself in the gym culture. But it wasn’t until I started focusing more on my diet that I saw true results. I started prepping meals on Sundays and Wednesdays for the days ahead. Always brought my lunch to work. Rarely ordered out. Incorporated tons of whole grains, fatty fishes, veggies, and olive oil to my diet.
I also switched up my workout routine. I cut out all traditional cardio and incorporated circuit training. I now go to the gym 5 days a week but only an hour a session. I will do 50 minutes of circuit training broken down to two 20 minute circuits and one 10 minute circuit followed by 10 minutes of stretching.

 

This changed my life.

I now weigh 143 lbs and my body fat is 13%.

Later this weekend I’m going to narrow down a few of my favorite circuit workouts for you guys so please stop back if you are interested ! I will also include several of my favorite meals that I love to prep for the week. I have so much more to come and I would love to hear from you guys. Stay tuned😘😘😘

 

Xoxo