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

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



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



hey there honey

#MealPrep

 
Today my post is going to center around meal prep. I chose to use my honey balsamic chicken thighs with mountain red blend rice and roasted sweet potatoes and beets. This is an awesome meal for this time of year! I love roasted root veggies as the weather gets chilly.

If you’re interested in seeing how I put this meal together please keep reading:

I bought this mountain red blend rice at wegmans and it’s absolutely delicious. I cook it on the stove and it requires minimal cook time which is nice. It’s a blend of red heirloom rices, black quinoa, and green lentils. You know how I love my complex carbs.


Next I focused on the roasting. I went with sweet potatoes and beets this time. Both of which are awesome choices. Beets have so many health benefits and sweet potato is another one of those complex carbs to add to your diet ! I like to put these on a sheet pan with olive oil and sea salt for almost an hour. Check on them to see how they’re doing and move them around periodically. You can also roast carrots, Brussel sprouts, shallots, mushrooms, parsnip, etc.

Next is the chicken. I keep my product in the freezer so I pulled these out yesterday and put them in the fridge to defrost. When I woke up this morning I made my marinade. I could have googled a recipe but instead I just went for it. Got a big mixing bowl out and threw in some lovely aged balsamic vinegar, olive oil, honey, garlic, and sea salt. Let my chicken marinade in this in the fridge for about 3 hours. When I thought it looked good I popped them in the oven at 350 for 35 minutes and they were exactly where I wanted them to be.

After all my food was cooked and ready to go I popped it into four separate containers and boom! My meals until Sunday.



A lot of people ask me if I get sick of the same thing all week but honestly I really don’t mind. That being said you have to do what’s best for you and it might mean prepping more frequently for more variety. But all in all meal prep is a great way to cut down on time spent in the kitchen, reduce your portion sizes, and keep you focused on what you should be fueling your body with.

As always thank you for reading and please don’t forget to follow me so you can keep up with all the craziness that happens on my page😘

Xoxo

Go ahead girl

#LegDay

Woke up this morning after working a 12 hour shift yesterday feeling like I got hit by a dump truck. My puppy was cuddled as close to me as he could get and the covers felt like a layer of heaven. It was pitch black. My boyfriend must have hit snooze 9 times so by this time I was thinking it was at least 7 o’clock. Nope…5:45. Ugh. 

Somehow managed to slide out of bed and grab some coffee. The second that first sip hit my soul I thought to myself #NoExcuses

I got my leggings and tank on and marched my booty all the way to LA Fitness for my favorite day of the week.

If you want to achieve the results you desire you have to climb mountains, jump hurdles, push through fatigue, and kick some fricken ass💪🏻

This is one of two leg workouts I do a week. This is a slower style workout with heavier weights where I focus more on form and perfecting my technique.

I start out with a warm up. I grab a basketball and hit the court for 15 minutes and shoot around. I played basketball competitively for ten years so this warm up not only gets my blood flowing but soothes my soul and eases my stress.

After I warmed up I jumped right into it:

  1. Squats on bar 80 lbs 3 x10 
  2. Weighted step ups with 2 20lb dumbbells 
  3. Lunges on box with 2 20 lb dumbbells
  4. Leg press 320 lbs 4×10 
  5. Leg push downs on machine 85 lbs 3×10
  6. Deadlifts 50 lb bar 3×10
  7. Walking lunges 50 lb bar 3×10


Hope this motivates and inspires some of you beauties ! For more awesome workouts, beauty tips, makeup favs, and all the other craziness please follow my blog. Always appreciate comments and suggestions too.

Have a wonderful Wednesday
Xoxo

society is turning me into a sugar cube 

ahhhhh the holidays are here! This means there are endless reasons to overeat, overindulge, and over-do-it.

#Yikes

Basically starting on Halloween day the flood gates open and the huge wave of candies, pies, cookies, wine, and other quite delicious and highly fattening foods wash over you like a shower from the gods. I mean you are allowed to treat yourself right? Over and over…and over…and over again until you feel as though it’s no longer a treat but a string of days of constant bloat.

Here’s the thing though: everyone no matter who you are deserves to enjoy their lives and indulge in things that set their souls on fire. But I’d like to share some tips with you to help put the brakes on and make that candy train come to a screeching hault.

  1. Load up on complex carbs. These not only reduce inflammation and support digestion but they keep you fuller longer ! Try to replace rice with quinoa or farro. Eat a banana in the morning before work. Load up on leafy greens in your salad or cooked as a side with your salmon.
  2. Incorporate foods high in good fat! These foods actually promote weight loss. What!? These include avocados, fatty fish, almonds, and extra virgin olive oil.
  3. Water, water, and more water. I shoot for 140 ounces of water a day. The more hydrated I am, the less hungry I feel.
  4. Curb your cravings for sweets by substituting healthier choices. Organic peanut butter on a rice cake is my go to. Or maybe I’ll munch on some cocoa covered almonds for the chocolate craving.
  5. Lastly, let yourself cheat every now and then!!! Have 1 piece of pie a week instead of 9 and when grandma offers you Christmas cookies gladly accept 🙂

Happy holidays you nutritious babes

Xoxo