Tips for looking & feeling like your best version yet, you 2.0 :)
HYDRATE. We were meant to drink lots of water, infact about 1/2 our bodyweight in ounces daily is what you should be aiming for.
SLEEP. Aim for 7-8 hours a night.
EAT. Eat in a caloric deficit or surplus based off of whether your goal is to lose or gain weight. Aim for the majority of your foods coming from whole healthy foods, not highly processed ones packed with additives and preservatives.
TRAIN. Train minimum 3-4 times a week to maintain. If your goal is to really see big progress then aim for 5-6 times a week.
REST & RECOVERY. Taking your rest days, including maintaining proper stretching and care are going to be important for your body to properly recover from the strenuous workouts. This is going to allow you to prevent injuries from over training and fully recover before going ham again in the gym.
Try sticking to these helpful tips to feel better than ever and see your body morph into one you’re proud of. Ready, set, GO.
Elliptical time. Who’s with me?
Benefits of this baby elliptical are:
Burns calories and body fat.
Boosts your stamina and cardio capacity.
Puts less stress on your joints.
Improves your balance.
An all around simple way to get your cardio on.
Happy Halloween 🎃 from yours truly Princess Jasmine (for the day anyway)
Just remember it’s ok to indulge in some candy it’s not going to break all your progress for the week. There’s a difference between enjoying yourself and binging. Too much of almost anything can be a bad thing. So learn to balance your taste buds.
Did you know that looking up while in a plank position is actually incorrect form?
I only looked up bc my photographer told me to. 🤪
While positioned in a plank position you should have your head in line with your spine looking down. Watch your form don’t worry about watching yourself in the mirror.
Are you ready? Let’s hang loose and make it tight. What I mean by this is let’s do some hanging chair leg raises and get those abs tight!!
This is by far one of my favorite exercises for your core. It really shows results relatively quick in my opinion, along with eating predominantly, healthy foods.
So you want to work the lower body?! Here are some tips to help you grow.
If growth is the goal you’re going to want to be eating in a caloric surplus to add to what you already have. You can’t gain in a caloric deficit.
Train your legs and glutes 2-3 times a week as a rule of thumb to really focus on that area.
You don’t need to worry about doing fancy exercises and constantly changing things up. You need to focus on progressive overload when it comes to amount of weight you use in your training sessions in order to focus on your lower body growth goal.
Compound movements like these are when you really start to bring the heat and burn more calories at once. This happens because compound exercises are exercises that work multiple muscle groups at the same time. Rather than just do a bicep curl, you can do a bicep curl into a lunge. This will get you more bang for your buck while training when it comes to getting results.
Want extra ab definition? Grab a medicine ball and let’s do some Russian Twists. Take the ball from left to right and really engage your core, while breathing in as the ball goes up and out as the ball comes down. It’s important to be in tune with the exercises all the way down to the proper breath work. You can do this with your feet elevated or by placing the soles of your feet on the ground.
When life throws you punches, show me how strong you are. Show me how big you can flex 💪🏽 not in life with just having fancy stuff. When it comes right down to it how conditioned and challenged are you to not give up when life gets tough. Show me you’re stronger than your excuses, pain, past traumas and are able to take on it all.
Be confident in who you are and eventually you will exude confidence in all that you do. Embody the person you want to become.
How will you master your life?
Will you eat like a king or queen?
How hard will you push yourself in your workouts?
The sky is the limit, the world is yours. Make your life everything you’ve ever wanted by mastering your choices, habits and lifestyle.
Don’t forget to remember where you started. Most people forget to look back to see where exactly they began and how much progress you’ve made along the way. It’s so easy for us to get caught up in exactly how much further we have to go for our goal, body or life. But there’s so much beauty in appreciating and enjoying the journey along the ride. Get ready for a wave of change and learn to embrace it in all of the different seasons.
Arnold Press for the win! Can’t go wrong with this signature move. Want to workout your shoulders? Guide them up above your head shooting both dumbbells upwards then slowly bring them down into a 90 degree angle at both sides. Try out 4 sets of 12 in addition to the rest of your exercises.
Some days are better than others when it comes to getting yourself to workout without procrastinating around it. As much fun as it can be I think we all have days where we tend to procrastinate around what we should do. Make today a day where you crush it in the gym and don’t procrastinate on your goals. Let’s get it!
Get that back attack. Don’t neglect training your upper and lower back to help tighten it up. Did you know it’s a myth that you can spot treat fat. You cannot eliminate fat in one specific area. However you can target different muscle groups that will help a little more so in that generalized area. In most cases working out actually helps the overall body and you will see a reduction everywhere and on the scale versus just in the weight in your back for example. Hope this puts things into perspective for you.
Hey hope you had an incredible day! I know I sure did! Did a photoshoot for you guys today. Can’t wait to share it with you soon. Get ready for a bunch of amazing OFTV’s and make sure to subscribe to my channel Gym Goddess so you can workout along with me. Xo
https://of.tv/creators/gym-goddess/
Break it down low… low to the floor.
Movements such as this one called a Barbell Power Clean Squat to Squat Press are a total body challenge like this one will have you feeling rejuvenated after just one set because it gets so many of your muscles working in synchrony. Try it out on your next total body workout and let me know what you think. :)
Don’t have equipment but have the urge to workout? Great lets go workout outside together using what we can find in the environment around us. Ready set it’s GO time baby!
Walk your way to health. Don’t underestimate the power of walking with Mother Nature. It’s so liberating, peaceful and will have you leaning out while feeling such a relief of stress and anxiety. Get ready to be in flow with your weekend fitness regimen while still getting those results effortlessly.
Did you know fitness is not a one size fits all? Just because a workout program worked for someone else. Doesn’t mean it will necessarily work for you. We all have different body structures, goals, you have to do what works specifically for you. Even after that you should continue to switch up your exercise regimen so that it doesn’t get stale, boring and your body doesn’t hit a plateau. Change is good, embrace it!
Let’s go outside and play. Changing up your routine is really healthy so that it doesn’t get stale and you don’t hit a plateau. Something you can do is buy different sports equipment to spice up your fitness routine by including different cardiovascular activities.
For example, I just bought a volleyball, a tennis racket set, and roller blades. It’s time to make fitness fun again.
Anyone else around here like to eat well? Fuel in the kitchen leads to a fueled up fitter bod in the gym after training.
So many people do not simply eat enough throughout the day and wonder why their workouts are no good. You must eat right to have the proper energy to go the extra mile in the gym and achieve that dream body. Remember strong over skinny.
Did you see it yet?! Be sure to check out the health and fitness tips knowledge bombs video that @Paloma and I did for OFTV. Thank you to @onlyfans for sharing our collaboration. We love doing what we do best creating content for all of you. There’s more where that came from.
OFTV Channel/ of.tv/creators/healthy-habits-with-paloma http://of.tv/video/633b1e82a0fa6500015d79fc
If you want even more workout videos, etc checkout more on my OFTV channel as well.
of.tv/creators/gym-goddess
Tennis is such an incredible workout for your cardiovascular system. It helps you stay focused, on your toes, running around the court aka getting that cardio in. Not only all that but it helps you to feel like a kid again. I 10/10 recommend incorporating this next time you want to to switch things up to exercise thy bod.
Sometimes regular routines need to be broken to keep the love of fitness alive in a fun new way.
Keep it clean, stay in your prime. Keeping your body nourished with satisfying foods is key to actually staying on track, not by restricting yourself beyond belief. If you’re anything like me, low key I’m always eating. I make the commitment choose to fuel my body with the good stuff. You can be both healthy and happy.
Today my workout is going to partially consist of taking many boxes out to the trash. Do you ever find yourself out of breath doing stuff around the house? This will also contribute to your overall NEAT meaning non-exercise activity thermogenesis. These are your calories burned by our regular daily movements going on about our day. Every bit counts towards your overall goal whether it’s part of your workout or not.
Here are two common myths debunked in fitness when it comes to squats. Myth Debunked: Your knees should never go past your toes. Actually with your weight shifted towards the back, we get more muscle activation from the hamstrings and glutes. When our weight is shifted forward the focus is more on the quads and anterior chain. So this no knees over the toes is a myth because the toes simply serve as a point and the guideline should in fact have more to do with how to balance the load. Hope this helps as a simplified guide the next time you’re squatting and worried about being in this position.
Spice things up with fall coming around the corner and the weather gets cooler. Get out in the park for a workout, stretch in the sun, jog with a friend around a track, walk by the water, go for a hike. It’s important to try things that will not only fuel your muscles, but light up your soul when you engage in more fulfilling workouts.
Make fitness fun again. :)
Just like you would get maintenance work done on your car you should also do the same for your body. A body needs to be well-maintained with proper recovery. this may look different for everyone, depending on training intensity.
However when you are lifting heavy weights you need to properly release any build up of tension within your muscle tissue. A massage, deep tissue massage, hydro bed massage is a great idea to help with this. Go ahead and relax a little you deserve it.
Rain or shine you can fit fitness in. I during periods of bad weather it can be really hard to stay motivated. Some thing that I recommend is having an upbeat motivating playlist to get your body naturally driven to go the extra mile in your workout.
