Create New Habits in 4 Easy Steps

Developing good habits can be easy. I think many of us get discouraged and feel stuck, refusing to experiment and try new things, which lead to the same old results, and therefore it makes changing habits seem like a daunting task. Changing habits can, however, be pretty straightforward and learning how to do it can alter your life forever! In …

How to build a booty

Here’s one of many workouts that I use to build up my booty! Deadlifts: 4 sets of 10 Kneeling squats: 4 sets of 10 Reverse hack squats: 4 sets of 20 Stiff leg deadlift: 4 sets of 20 Leg curls: 4 sets of 12 I like to superset the last two exercises, meaning that I complete a set of one …

Introverts’ Survival Guide to the Gym

I’ve had so many lovely ladies (and a few men) tell me that they are intimidated by the gym and that they keep delaying their fitness goals because of the fear of looking stupid or being out of place. Here are six tips for introverts at the gym: Partner Up!  Having a partner can instantly give you a confidence boost, especially …

How to Get a Round Butt

I love the gym. It’s my time to focus and take my mind off of things. It’s my time to re-energize myself and to relieve stress. I especially love new workouts that require all of my attention and that challenge me in new ways. I started adding a few new workout routines into the mix. I wanted to share my …

Counting Calories vs. Clean Eating vs. IIFYM

Counting Calories vs. Clean Eating vs. IIFYM Counting Calories – A calorie is a unit used to measure potential energy. 1 calorie is the amount of energy required to raise the temperature of 1 gram of water through 1 °C. Some foods are more calorically dense than others meaning that some foods have more calories per square inch – these …

10 Minutes of Exercises to Tone your Legs

Don’t have time for a visit to the gym? Here’s a great little circuit to get your heart pumping and those legs burning – no equipment required. Do each exercise for the prescribed amount of time followed by 1 minute of active rest like jumping jacks, jumping rope, high knees, squats, or walking. Jumping squats – 1 minute Hip thrusts …

How to Fall in Love with Yourself

Be grateful – Even in the smallest circumstance, practice gratefulness. If you’re stuck in traffic, perhaps instead of cussing (which I have been guilty of more than once), maybe I could be thankful that I wasn’t in the accident I witness as I pass by. Yes, perhaps I’m later to work than I’d planned, but I am safe and secure. I am not in danger. I am free. …

10 hotel room exercises to do while traveling

One thing I hear people say is that they’re traveling or they don’t have access to a gym, so they won’t be able to workout. Wrong! Here are 10 simple exercises you can do anywhere: Squats – if you’d like a little extra Ooomph, do jumping squats Single leg deadlift – these are great for toning up your hamstrings and …