Transitioning into Intuitive Eating & My Dieting Story; Part 2

Continued from Transitioning into Intuitive Eating & My Dieting Story; Part 1.   It was time. Time to end the extremes, end the restriction, stop focusing on aesthetics only, and start focusing on health. Time to start really living life. I knew there was a way to stay lean but still have balance, a way to be fit for life while still enjoying and actually living my life, without being a slave to the scale/mirror/food scale. I knew it was possible, it was just finally time for me to figure out how. I felt like I had spent my entire life focusing on food, fitness, and my body. That's not necessarily a bad thing, as it's definitely a huge part of my life now since it's my career, my passion, stress reliever and my favorite … [Read more...]

Top Five Gifts to Get for A Female Fitness Fanatic

I usually never do gift posts because I rarely even do gifts in my family. To me, the holiday's are about spending time with loved ones and Jesus. However, I do LOVE giving gifts, and these are some of my favorite things that I personally have myself and know that other fitness fanatics would love them as well!! I am not getting paid to share these products, but some of these include affiliate links. Thank you for supporting my blog as always :) Slingshot Hip Circle - I recently just bought this, and it is definitely one of the best purchase I've made in a while. I've been using it mostly for mobility & warming up before leg days, and I feel like it has helped a lot already! It can also be used while doing certain leg exercises … [Read more...]

The Wrong Reasons to Compete in a Bikini Competition

Competing is very popular these days, and it seems like everyone is either prepping for a show, about to prep for a show, or have already competed. I am all for everyone challenging themselves to do so and working towards a goal. Trust me, I love competing and I plan to compete again very soon ;) The mental and physical challenge, seeing what you are capable of, stepping outside your comfort zone, and the feeling of finally stepping on stage and having your hard work all pay off - nothing beats that rush. While I'm sure a ton of people want to do it for all the right reasons, I'm sure there are some people out there who are doing it for all the wrong reasons. I always, always urge people to do your research before committing to … [Read more...]

The Problem with Free Online “Cutting Programs”

I came across an article on focusing on a competitor's cutting program, going over her nutrition, workouts, etc. Let me be clear that I am not bashing or this competitor AT ALL, I love the website and it has amazing information. This is simply an example to get my point across. There is nothing wrong with sharing this information, of course, however it gave the exact things she ate, as well as the exact calories and macros. I then scrolled down and saw someone comment "how long do I follow this eating plan??" That is when a red flag popped up. People see fitness models, competitors, or anyone on social media that has their "ideal physique" and tries to look up how to achieve that body. The thing is, … [Read more...]

Lean Legs Plyometric Workout

I've decided to add in a plyometric day once a week into my training schedule. I've been working legs about 2-3x per week - one day focused on quads and calves, the other day focus on glutes and hamstring, and the last day either focused only on glutes or a plyo workout. "Plyometrics, also known as "jump training" or "plyos", are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength). This training focuses on learning to move from a muscle extension to a contraction in a rapid or "explosive" manner, such as in specialized repeated jumping." (WebMD). Personally I love these because they are a mix between strengthening your muscles, while also increasing your heart … [Read more...]

The Glute Workout that Killed Us

The other day my friend Sarah and I met up with the hopes of absolutely murdering our legs/bootay.. and we definitely achieved that. We were sore pretty much until Thursday, and we worked out on Sunday. Goal attained. I typically do legs 2-3 times per week, and focus on hamstrings and glutes at least one day, and two if I end up doing 3 leg days. My legs tend to grow faster than my glutes, so focusing them on a specific day is always a good idea. So without further ado, onto the GLUUUUTES! Here is the full-breakdown we did: Deadlifts 5 sets - start with lower weight with about 8 reps, then increase weight each set and lower reps Hip Thrusts 5 sets - do the same as above, increase weight each set Reverse Pause Hack Squats - 3 … [Read more...]

Arms & Core Workout

I typically don't work arms by themselves, since I tend to do an upper/lower body split. However, this past week I threw in an arm day so I could workout with my friend Sarah, and that's the only muscle group that we hadn't worked that week! I have to say, I always get the BEST pump when I work my arms. Gotta love it. ARMS Seated bicep curl (alternating or not) Overhead tricep extension Spider curls superset with skull crushers Single-arm tricep cable push down Drag curls with the cable Bicep 21's superset with reverse tricep pushdowns CORE Side oblique raises Circuit: Plate ab raises Leg Lifts Plank oblique twists   Favorite core workout? Do you work your arms separately or with other … [Read more...]

High Volume Leg Routine

I believe I shared on the blog that I haven't been able to work legs very much due to a pinched nerve. Well, I'm happy to report that I'm back in action! I completed a leg workout with my bestie, Sarah, yesterday and felt amazing the entire time. I didn't go 1 rep max status, but I felt good during all the workouts we did, even squats. I'm still taking time off from deadlifting since that's probably what caused the pinched nerve to begin with. Since I didn't want to go for strength and lift too heavy, we did a higher-volume leg workout. Holy cow, can I just tell you I am DEAD today. You know when you wake up and you try to get out of bed, but then you realize that you really can barely walk or move your legs because of how sore you … [Read more...]

Upper Body Pump Workout

Lately I've been switching up my split pretty much every week. I'm finally able to work legs again, so I'm definitely happy I can incorporate them back in! As for my upper body, it's always some sort of push/pull split. Since my best friend has been in town for a couple of weeks, we got a lift in! You can watch the entire workout here: Basically we did an "upper pump" day, which is focused more on hypertrophy rather than strength. Hypertrophy is basically anything from 6-12 reps, and by definition means the enlargement of an organ or tissue from the increase in size of its cells.  When programming, you want to have a mix of strength (1-5 reps) and hypertrophy, which I explained above. This allows you to reap the benefits of … [Read more...]

Fitness Q&A

Hi guys! I recorded a fitness question and answer video replying to the many questions I got on my instagram post. So many great questions, so it's a bit long! I also split it up between fitness questions, and regular questions so stay tuned for the second q&a to come. Enjoy! :) … [Read more...]