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

Stop For No One

#NewYearVibes

Good morning beautiful babes! Just needed to share with you some new year feels. 2016 was so incredibly good to me in terms of growing and finding myself. In four short days I can already see where 2017 is taking me. This year is 100 percent about personal growth and kicking some ass. Being kind but not careful. Learning every day but stopping for nothing. There is no such thing as boundaries or ceilings anymore. 

Not at work. Not at home. Not at the gym. Nowhere.  

Take some time this year to motivate yourself to be the best version of you. See what you want and make it happen. Set goals and crush them every day. Don’t put your dreams and goals on hold for anyone else around you that might be trying to bring you down. Stay inspired and rise above. 

“There is nothing enlightened about shrinking  so others don’t feel insecure around you. And as we let our own light shine we unconsciously give other people permission to do the same. As we are liberated from our own fears, our presence automatically liberates others” 

Xoxo

What’s your story?

 

#WYSTag

 

 

Hi beautiful people! I haven’t seen this floating around at all so I thought I would come up with it on my own. I want to share with you a little bit about myself and pass this along to other beautiful blog babes and gents  💕💕💕 if you feel like passing this on tag me in your posts so I can read what you have to say!

 

Name?  Rosalie Ray Gentry

 
Age?  24

 
Sign? Aries

 
Location? Philadelphia

 
Height? 6 foot

 
Favorite color? Green

 

Favorite drink? coffee ! And water

 
Adult beverage ? Kettle one and tonic with a like pweaseeee

 
Favorite makeup item? Too Faced chocolate soleil matte bronzer

 
Things you can’t live without? my yeti for coffee, boyfriend, and puppy

 
Favorite falsies ? Ardell 106

 
Favorite sport? basketball

 
What do you do in your free time? workout, hang with friends or fam, play with makeup, clean!

 
Favorite food? hummus, peanut butter, quinoa

 
Favorite nail color? any type of dark deep red !

 
What do you do for a living? I work in Sales for Honda

 
What do you drive? 2016 Honda Civic

 
Do you like to cook? love it! Meal prep every few days and love trying new things

 
Where do you shop? Express, Old Navy, H&M, Loft, GAP

 
What’s your go-to outfit? Leggings !!! Top/scarf/boots

 
What’s your favorite time of the year? Spring time by far! Love when the weather gets warmer and it’s also my birthday time

 
What’s the best place you’ve ever been? Africa for sure 💕💕

 
How many countries have you traveled too? Mexico, Puerto Rico, Bahamas, Portugal, Germany, Netherlands, Kenya, Tanzania, Zanzibar, Romania, Bulgaria

 
What do you want to be when you grow up? Make-up artist would be dream job for sure but it’s just as fun to do as a hobby

 
Do you have a temper? Slightly! I am a very patient and kind person until people cross the line 😐

 
Favorite thing about yourself ? Eyes and legs !!

 
What’s your go-to sweet? Reese’s!!

 
Favorite restaurant? EatNic Paoli, Barbuzzo downtown Philly

 
Tequila or rum? Rum! Tequilas a bad time….😐

 
Superman or batman? Superman duhhh

 
Skittles or starburst? Starburst

 
Chocolate or vanilla? Chocolate all day

 

Gold or silver? Both but I’m more of a silver girl

 

Warm or cold? Warm!!!

 

Favorite quote: “Be fearless in the pursuit of what sets your soul on fire”

 

That was so fun!!! Hope you babes enjoyed my answers and I can’t wait to read what you lovely humans have to say. Have a wonderful day everyone and as always please comment down below and let me know what you think💕💕💕

Xoxo

Gingerbread State Of Mind

 

#ItsAllAboutYourMindset

-A holiday inspired note to my friends-

 

I truly believe from the bottom of my heart that everything we do in this life is mental. The secret to success and happiness is visualizing what you want and going after it full steam ahead.

I am of the thought that everything we do is 80% mental and 20% physical. This means we have to train our brain to perform and our body will follow suit.

 

Ever notice that if you want something bad enough, you get it ?


Ever met a thin person who claims they can eat whatever they want and not gain weight?


Ever known a person who is constantly trying new things and being successful at them?


Its a mindset.


Changing the way you think changes the way you live.
Putting positivity and gratitude into the world will allow you to receive it back.
Live with a grateful heart and dream your goals into reality.

 


Back to the gingerbread:


For those of us who push through long work days, tough workouts, have families, have time-consuming hobbies, or are just running around constantly- our souls need a reward.


Around the holidays stress starts to pile up, food intake increases rapidly, and a lot of the time we start to feel pretty bad about ourselves.

 

Change that.


Find excitement in shopping for others. Give back to those who may be in need. And for Christ sake eat those Christmas cookies you’ve been staring at for days !
I’ve found in my journey that I can put in the work, eat well, keep my nutrition on point, and still cheat without consequence.

 

Why?


Because I believe I can. I know it won’t hinder my goals. I know I will bounce back. I know how well I eat, how hard I push in the gym, and how much I deserve to feed my soul.

Try this in your daily life beauties. Turn a negative mindset into a positive one and watch your life flourish. Take charge of your destiny. Dream big. And never, ever, give up on the pursuit of what sets your soul on fire.

 

Xoxo



First Blog Post Posted to Millionaire’s Digest-Check It Out Friends ! “7 Things To Let Go Of In 2017”

Written by Millionaire’s Digest Team Member: Rosalie Gentry Founder & Owner of: And She Went On… Millionaire’s Digest Team, Contributor, Beauty and Health & Fitness Writer Life is full of ups and downs and twists and turns. Extreme feelings of self-worth followed by equal feelings of self-destruction. How much stress can one human carry around with them? The […]

via 7 Things to Let Go Of in 2017 (1 min read) — The Millionaire’s Digest

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