Double pulley workout

I love a double pulley machine! They are so versatile for so many workouts! Today I did a quick upper body workout. These are two exercises from my workout.

✴️ Alternating close grip pull down

✴️ Wide grip pull down

Both are great for arm, shoulder and back days!

Social Media Break

Everyone has their “me time.” And I believe everyone needs me time! Mine are my workouts. I don’t answer calls, texts, look at social media, etc. I literally go dark. Unless my husband calls or texts. Then he’s just checking in on Ryder so I of course respond. But besides that I am non responsive.

I know it may sound ridiculous but I believe everyone needs at least an hour away from their phone, computer, tv, etc. Step away from technology and just take a break! Put your phone down or put it on silent. Distract yourself for one hour. Go on a walk, clean, take a nap, workout, read a book, etc. Do something that doesn’t involve your phone! See how different you feel each day. You may be surprised. I always feel a little more relaxed after some “quiet time.”

Challenge yourself! One hour a day with no phone, social media, tv, etc. Can you do it?

Ball Raises

This is one of my favorite exercises to do on arm days. It not only works your arms but also your core, butt and legs. Not to mention it builds stability. It’s a little difficult and does take a bit balance so be careful if it’s your first time trying.

Get in a pushup position and put one foot on the ball at a time. Find your balance then raise your hips and pull your knees in to your chest. I typically do 4 x 15. That alone gets my arms and abs burning. 💪🏻

That scary word…..”Fat”

I’m sure people are going to think I’m ridiculous for saying this, but I wish we could rename fats, from food, something else. Yeah yeah I know it sounds stupid. But a good majority of the general public sees that word and freaks out. I think it’s due to the word association with the word body fat. We define fat (from the body) as connective tissue that stores cellular fat. Or….the yellow blob stuff that we see in pictures in ads and learned about in heath class.

Body fat is not the same as food fat. Will fats from food make you fat? Yes and no. It’s all about portioning and eating the correct fats. If you eat a proper amount of fats, you can make it work to your advantage. With that being said, I’m referring to fats from avocado, olive oil, eggs, etc. NOT fats from things like Doritos, pastries, sugary drinks, etc. Should you completely avoid the “bad fats” all together? Some would argue yes. I say no. That’s what cheat meals are for! I don’t recommend consuming them every day but on occasion is fine! If you can completely avoid them all together, more power to you! I however want a greasy burger and pizza every so often. 😉

Fats are a good thing! Let’s stop being so scared of them! Use them as fuel for your body and don’t feel bad about consuming them, when they’re the good kind. Eat your avocados every day, and eat those eggs! They are fantastic for your body. Just make sure to portion things out properly! Figure out how much fat is recommended for your body per day. Once you understand the fat amounts in each food, you can portion things visually and it becomes really easy! Let’s get back to enjoying foods (especially ones with FAT) and not being scared of them! 🍴💪🏻

Core Exercises

I love core workouts that aren’t just crunches! Push-up/plank exercises hit your arms/shoulders, core, stability, etc. These are two of my favorite plank exercise variations that I have worked into my shoulder and core days. They aren’t too difficult but they will definitely get your muscles burning! These two are perfect for the gym or at home if you’re lacking in equipment!

1️⃣ Shoulder taps

2️⃣ Plank up downs

I do 20 on each side (ex: 20 taps on left arm, 20 on right) x 4.

Lunge Variations

I love lunges! They are easy to do at the gym or at home if you’re limited on workout equipment. There are so many different lunge variations too! I rotate these 6 into my leg workouts at different times. There are more variations of lunges and even squat variations that you can mix in. But these are the 6 I’m featuring today. They’re easy and they get your butt, legs and abs working!

1️⃣ Side (lateral) lunges

2️⃣ Crossover lunges (there are so many names for this one)

3️⃣ Reverse lunges

4️⃣ Walking lunges

5️⃣ Tic tocs

6️⃣ Front lunges

Happy lunging! 😂💪🏻

Just a smile

“Your smile is your best accessory.”

This is so true. People react differently to you if you use a smile. Think about how often you smile during the day. Are you the first to smile at people or are you smiling in response to them smiling at you? Or do you even smile back at all when smiles at? I’m guilty of zoning out and not realizing someone was smiling at me till they’ve already passed or gone. Then it registers and I feel so bad after! I feel I need to find them and apologize for seeming rude. 🤦🏼‍♀️

One of my favorite things to do during the day when I’m out and about is to ask someone how their day is going. When I’m at the grocery store checking out, I always say hello to the worker and ask how their day is going. You’d be shocked at how rarely people ask others something simple like that. Sometimes I get a confused look and other times it’s as if a switch flipped and the person almost gets excited someone asked about their day. Think about how you feel when someone you don’t know says hello and asks how your day is going. (In a non creepy manner of course) 😉

Sometimes it’s the little things in life that put a smile on someone else’s face.

Try making it a habit to ask at least one random person a day how their day is going. Also, try to be more cautious of your facial expressions. Do more things with a smile. You might find that it actually puts you in a better mood when you do! 👍🏻

Positivity breeds positivity! ➕