Morning Routines help… Mine seems to change quite a bit unintentionally 🤦🏼♀️ …BUT the one thing ☝🏼 that never changes is drinking @defiancefuel water as soon as I wake up. 💦 In fact, if I could give you ONLY ONE tip on how to be healthier, it would be to drink more water. Here’s just […]
Focus is something that we all, myself included, probably struggle with at times. The problem for me is actually GETTING focused on one thing at a time and getting started without getting distracted by 5 other things first. However… once I “get into my zone”… it’s game over and my productivity is unstoppable. I’m trying […]
These are tips from 2 dietitians – The Original “Intuitive Eating Pros”. This is almost the opposite of following a specific “diet” or eating “plan” but I feel that it is an important concept to develop over time. Since diets are plans to get you to a specific goal — after that goal is reached, […]
3 sets of Side Lateral Raise Dropsets 4 weights of 10 reps each Example: 15lb Dbs for 10 reps 12lb DBs for 10 reps 10lb DBs for 10 reps 8lb DBs for 10 reps = 1 set 4 sets: 20 Upright Rows 10 Front Raises 3 sets: 15 Bicep Curls 15 Shoulder Press 3 sets: […]
Congratulations! You have spent the last 12 weeks (or more) – that’s 84 days / 2,016 hours / 120,960 minutes – preparing for your competition. You put in the work and got on that stage and accomplished your goal! You have finally adapted to your continuous routine of — waking up to your morning alarm […]
Staying healthy while traveling doesn’t have to be stressful. A little planning can go a long way when you’re on the road. It really comes down to just simply being prepared for what you may or may not encounter along the way. Here are some guidelines that can really help. Most of them will save […]
That’s it? Yes, it sounds like common sense, but why does it seem to be the most disregarded aspects of health these days? People always want to know, “What can I take for more energy?” or “What supplements can help my focus and energy throughout the day, I’m so tired all the time!” My first […]
A few weeks ago in the gym, an older man that I really don’t know or have ever spoken to very loudly made the comment to me, “Wow! If you lose any more weight, you’re gonna just blow away!” He apparently thought it was funny since he was laughing obnoxiously while he said it. I […]
How can you really achieve anything without setting a GOAL first? Healthy life changes don’t just happen by accident, they are planned for – sometimes extensively sometimes minimally – but there is still an intention there with a goal in place. If you don’t have a REASON to choose the vegetables over the fries, to […]
All you need is a kettlebell or a dumbbell… and a timer! Some of the exercises you can do with or without weight – based on your ability. 1 full minute on each exercise x 4 rounds Alternating Stationary Lunges Pop Squats Sumo Squats Curtsy Lunges KB Stiff-leg Deadlifts KB Swings *squeeze at the top! […]