Good morningggg! Dumbbell leg workout coming at you guys! This workout is perfect for days it’s packed in the gym and you don’t have to time to wait around for racks to open. Method: 1) squats 2) deadlifts 3) RDLs 4) swings Not pictured: glute bridges and frog thrusts If you wish to add a finisher, lunges are the perfect exercise to finish with. Enjoy 😊
Happy Weekend friends!! I’ve had such a great productive day. Even hit the gym for a little impromptu back session. Exercises from today: 1. Deadlifts: I started at 135 and worked my way up. Really trying to work up my strength as I haven’t been doing enough of that in the past. 2. Rows: my favorite back exercise!! 3. Hyperextensions: for the lower back. Y’all will feel this like no other, I promise you that. Hope you guys have a great rest of the weekend!
Recently I came across this photo on the left from an anniversary dinner a couple years back. It’s crazy to me because back then I was so proud with how far I’ve come along at the gym. My goal was to put on weight in a healthy manner. I was 95 lbs and on the verge of being under weight. Putting on weight was extremely difficult for me. Now, here I am. Still busting it in the gym but 120 lbs. the scale to me is just a number but it is a number I am proud of. Having a fast metabolism makes it soooo difficult to gain any sort of weight. Here are a few tips that I’ve mentioned before and I’ll mention again and again: 1. Eat A LOT. Don’t just start binge eating. Listen to your body in terms of when you’re hungry and when it’s time to stop. If you just start binge eating you’ll definitely gain weight but you’ll gain more fat than muscle. Listen to your body and eventually, your body will demand more food and your calorie intake will increase progressively. 2. Don’t skip breakfast ever. Wake up earlier for a half hour, make yourself scrambled eggs, toast, butter it up or whatever you like to do. An extra meal is extra calories. 3. Carbs are your best friend more than anything. I stuck to brown rice, oat meal is great, any sort of grains (quinoa, buckwheat, etc), whole wheat and whole grain bread, potatoes, oh and granola for yogurts and smoothies! Little things to just increase your caloric intake. 4. Eat a healthy snack before bed! I personally LOVE Greek yogurt before bed. It’s some extra protein and it’s delicious and your body will use it for muscle recovery while you sleep. 5. Supplements: you don’t need supplements unless you feel like you aren’t getting an adequate amount of the supplement you need. The only supplements I take are protein when I missed a meal or anything like that and BCAA’s during leg days because those are brutal and I needed it to recover in time for the next leg day. 6. CONSISTENCY IS KEY 🔑. That goes both ways in terms of diet AND exercise. Be consistent and discipline yourself. 7. Last but not least, rest days are more important than the days you workout. Allow time for your muscles to recover after strenuous activity.
My entire body is sore so today I decided to go easy on myself. Here are a couple of exercises you can incorporate into your routine if you want to target your glutes: 1. Squats: This exercise involves the quads a lot but it also involves your glute muscles. If you’re looking to tone that muscle or grow it, I think this exercise is a must regardless. 2. Dumbbell squats: this is a play on straddle lifts. Try this one out. 3. Glute bridges: a variation of the hip thrusts and a major glute isolation exercises. I love hip thrusts and they are an essential glute exercise but if you only do hip thrusts it gets boring and your body gets too used to it. Play with variations and your muscles will feel it.
Trying out new things this week: purple potatoes. They taste a lot like regular potatoes except I feel like they have a little bit of a more dull taste. I can’t really describe it. But they’re pretty good, nonetheless. Made this essentially to clean out the fridge a bit and eat up my groceries before I go for another run. Honey garlic shrimp (I love shrimp if you can’t tell), with tomatoes that I eat with everything lol, edamame, and of course, the potatoes. Simple & healthy 😊
Heelloooo long time no see friends 💁🏼♀️ This last month has been quite busy for me. I wrapped up school with a TON of homework and finished my finals. One of my best friends got married, it’s graduation season, I got engaged (still on cloud 9 ☁️), and I’ve just been settling into a less busy schedule. I’m finally back in the gym, finally getting back to a healthy diet and routine. Now to the food: Low carb simple dinner ✨ I’m a sucker for carbs but I’ve been dying to try zucchini noodles for a while as it is my favorite veggie. First off, I’ve stopped cooking with oil so much. I use a little with meat, and a drop with my veggies. I pan fry everything and fry all of my veggies with water. It gives it a roasted effect and honesty still tastes amazing. With zucchini noodles, you don’t need any water or oil because it lets out so much water when you cook it you might just have to drain some of it. This meal is simple and delicious because I’m just running around doing cleaning and organizing before I hit the gym. I’m SO excited to be back. It’s time to whip this body back into shape 💁🏼♀️
Quads 🔥 My favorite muscle group to train!! ❤️ Exercises: 1️⃣ squats 2️⃣ front squats: I hate this exercise with such a passion but they are the best for quads 3️⃣ hip thrusts: I always include some variation of this exercise in all of my leg days 4️⃣ chair squats: another one I hate but it burns so good. As you can see, my form is quite questionable. Try to do this without shaking your knees. Slow and steady. Practice without any weights. 5️⃣ leg press: do not lock your knees. 6️⃣ leg extensions Like and save for later ❤️ hope you enjoy!
Smith Machine Leg Day ✨ Should you be doing workouts on the smith machine? Personally, for me it comes down to preference. I prefer to not use the smith machine. For me, it feels completely unnatural and performs entirely different than actual weights. However, if I don’t have all the time in the world to wait for a rack to open up, I’ll get my workout done on a smith machine. Exercises: 💕 squats: you can play with different variations. 💕 RDLs: I recommend standing on a plate or two or a box because it doesn’t go low enough. 💕 front squats: not pictured. 💕 kneeling squats: one of my favorite finishers. Hope you enjoy! 💙
Good morning! Left: 2017 Right: 2019 Looking at myself in the mirror, I don’t really see a difference. But transformation photos don’t lie so take lots of them! I will try to have a workout video out later, I promise! I haven’t been posting anything this past week because I was so busy studying. The end of the semester is approaching and honestly It’s really been stressing me out. It went by so fast and there’s still so much work to be done. I hope all of you enjoyed your Easter. I personally did not restrict myself with the food. I ate so much and none of it was really healthy. I don’t really feel guilty. It is important to eat healthy and stay on track to reach your goals, but it’s also important to allow yourself to enjoy yourself.
⭐️ bridal shower vibes ⭐️ First things first, I’d like to thank everybody who inquired me about the workout routine. I’ve gotten so many requests and it’s such a blessing to see how many women follow me, and it’s even more of a blessing to be able to work on the same routine with them. When making the announcement about it, I asked you to send me your goals. I’ve tweaked the routine slightly to each of your goals. However, I was in shock over how many women say they want that big butt and slim waist. There’s nothing wrong with wanting that. Hey, I want that. Lol. But I know you’ve developed that desire for that physique watching other girls on Instagram who photoshop to achieve that look. Some waists in photos look so small that it would be impossible to look like that in real life unless you had your lower ribs removed. Ladies, learn to love your body. It’s the only one you’ve got. Even when you are working to achieve a better physique, if you don’t learn to appreciate the current one you have, it’s going to be really difficult for you. You will become unmotivated and you’ll feel like you’re just not good enough. But you are. If you want better, go get better. But learn to be comfortable in your own skin.
ANNOUNCEMENT As my Instagram story mentions, I will be releasing my very actual routine to my followers for FREE! All you have to do is DM me or email me at email@example.com. When you DM me or email me, please tell me what your fitness goals are. Are you trying to build muscle or get stronger? What muscle area do you want to focus on? I am SOOOO excited for this! I am shredding for the summer and am doing this routine as well. It’s sooo cool to get the opportunity to do it with you guys too!
SHOULDERS/ TRICEPS • I’m really forcing myself to work on upper body this summer even though I absolutely hate it lol. It’s time to get to werk 👏🏻 • Exercises: 1️⃣ face pulls 2️⃣ standing military press 3️⃣ lateral raises superset front raises 4️⃣ tricep pull downs superset underhand tricep pulldowns • Make sure you like and save for later ❤️
Abs, abs, abs!!! • I was really in the mood to do some ab work tonight. I hate, HATE training abs but I do need to work on strengthening them. • There is a misconception that in order to get abs, you have to over train them. I’m here to tell you that , that is completely false. Yes, training abs will help as it does help them grow. But, whether your abs show or not is completely dependent on body fat percentage! • So, how do we get abs then? • DIET: you need a proper, nutritious diet. No, you do not have to eat salad three times a day. In the past, I’ve achieved abs through a caloric deficiency and proper nutrition: this includes ALL of the macro nutrients. • This little mini workout I did at home consisted of three exercises: • 1️⃣ traditional sit-ups • 2️⃣ scissors • 3️⃣ leg raises • Please be sure to like and save for later! ❤️
Just a couple exercises from today’s leg day. I’ve been so motivated this week so I’m excited about all of the gains I’ll make this spring/summer 😝 _______________________________ #fitfam #fitness #fitnessmotivation #fitlife #fitnessjourney #workout #workoutvideo #workoutmotivstion #lowerbodyworkout #legworkout #bootyworkout #fitchick #squats #squatbooty #glutes #healthylifestyle #happiness #positivevibes #citylife #chicago
4 BOOTY BUILDING EXERCISES 😉🙌🏻 • I gotchu queens 👸 • Also, forgive me for all these cutoffs and weird positions; I forgot my tripod at home. 😩 • These four exercises are my absolute FAVORITE for glute growth. • 1️⃣ Squats : I neglected these for a while as I was under the impression I only had to work on isolation exercises. As soon as I put them back into my routine, no joke my butt grew like crazy. • 2️⃣ hip thrusts: this one is a flute isolation exercise. Hold it at the top for three seconds and you can thank me for how good your booty feels afterwards 😉 • 3️⃣ Deadlifts: I dread these suckers like crazy. I’m not a fan of these but they are necessary in order for me to make gains. • 4️⃣ Romanian Deadlifts: I do these nearly every leg day as I cannot neglect my hamstrings. My hamstrings take forever to grow so I make sure I include them. RDLs are hamstring focused but they also aid in growth in your glutes and lower back. • Yay I’m so excited to share my favorite glute exercises with you guys! I was nervous about posting this because as you can see, I’ve gotten pretty fluffy this winter 😝 I’m making small adjustments before I start full blown cutting: cleaning up my diet a little more and becoming more strict with it (giving up my snacks and diet soda hurts a little lol) and I’m introducing cardio into my routine. I’m not a fan of cardio at all but we shall see how that goes for the next month before I start knocking off calories. • As usual, please be sure to like and save for future use! ______________________________ #fitfam #fitness #fitnessmotivation #fitlife #fitnessjourney #workout #workoutvideo #workoutmotivstion #lowerbodyworkout #legworkout #bootyworkout #fitchick #squats #squatbooty #glutes #healthylifestyle #happiness #positivevibes #citylife #chicago #gymsharkwomen #ptulaactive
You really can’t see it in this pic, but in the mirror I saw my hammies peaking through 👀 all these RDLs are starting to pay off 😂 #aboutdamntime ____________________________________ #fitfam #fitness #fitnessmotivation #fitlife #fitnessjourney #workout #workoutvideo #workoutmotivstion #lowerbodyworkout #legworkout #bootyworkout #fitchick #squats #squatbooty #glutes #healthylifestyle #happiness #positivevibes #citylife #chicago
I was REALLY craving a shoulder bicep workout today so I filmed a few basic shoulder exercises for you guys. I literally stick to a select few shoulder exercises. I LOVE working with free weights and hate cables. Exercises: 1. Seated dumbbell shoulder press 2. EZ bar curls with reverse hand delt raises (overhand works the front shoulder muscles, the underhand works the middle shoulder muscles) 3. Lateral raises Like and save for later! Have a good night loves 💕 #fitfam #fitness #fitnessmotivation #fitlife #fitnessjourney #workout #workoutvideo #workoutmotivstion #lowerbodyworkout #legworkout #bootyworkout #fitchick #squats #squatbooty #glutes #healthylifestyle #happiness #positivevibes #citylife #chicago #shoulders #shoulderworkout #gymsharkwomen