Healthy eating doesn't have to be boring! 🥗✨ Check out this delicious tuna tartare salad I’m enjoying 😮💨😮💨 its fresh, flavorful, and packed with nutrients. The more I focus on nourishing my body with wholesome foods, the less I crave junk food, and honestly it doesn't even taste good to me anymore! Plus, I feel so much more energized and productive throughout the day. Choose health, and your body will thank you! I’ve been making sure to eat super healthy especially lately so i can glow for my birthday which is already coming up tomorrow!! 🎂😝 that was too fast i’m not ready!!😩😩 haha
Understanding the difference between static and dynamic stretching can elevate your fitness routine! 🧘🏻♀️ ✨ In the first pic shown I’m doing alternating side stretches as part of my dynamic warm-up, which gets the 🩸 flowing and muscles ready for action. Swipe to see the second pic ➡️ I’m holding a pigeon pose for a deep static stretch, helping to improve flexibility and muscle relaxation. Both are essential !! static for cool-down and flexibility, dynamic for warm-up and performance. Which one do you prefer? ☺️
Setting important goals especially realistic and attainable ones can be a very great addition to your schedule in having a productive, well planned and fulfilling week ahead of you! I love taking up my Sunday’s to do this so that i’m ready and prepared and have great direction to start my Monday!! This week I especially wanted to touch on my fitness goals! 📝 Swipe ➡️ to see some of my weekly goals incase you need some inspiration! 😊 Comment or send me a message to share some of yours and let me know by the end of the week if you were able to achieve any!! 💪🏼
Keeping your kickboxing equipment clean is crucial for performance and hygiene! 🥊 🧼
Some tips: 1️⃣ Air out your gloves after every session to prevent bacteria buildup. 2️⃣ Wipe down your gear with a mix of water and vinegar for a natural disinfectant. 3️⃣ Use a deodorizing spray to keep them smelling fresh. 4️⃣ Store your gloves in a well-ventilated area, away from direct sunlight. 5️⃣ Don’t forget to wash your wraps regularly—clean wraps mean clean gloves! 🧼🧼🧼
Have you guys ever wondered about the power of sleep?? 😩 🛌Did you know it is just as important as your workouts and nutrition!!
💤When you sleep, your body goes into repair mode. Growth hormone is released, aiding muscle recovery and growth. Skimping on sleep means you're not giving your muscles the full chance to recover and get stronger. 💪🏼
💤Quality sleep improves your coordination, reaction times, and overall athletic performance. Whether you're lifting weights, running, or doing HIIT, better sleep means better results. 🚀
💤A well-rested mind is crucial for focus and motivation. Ever tried to crush a workout on just a few hours of sleep? It’s tough! Good sleep keeps your mind sharp and ready to tackle your fitness goals. 🧠
💤Lack of sleep can disrupt hormones like cortisol (the stress hormone) and leptin (the hunger hormone). This can lead to increased stress and cravings, making it harder to stick to your fitness and nutrition plans.
💤 Your immune system needs sleep to function optimally. Getting enough rest helps prevent illnesses that can sideline your workouts.
💤 Sleep affects your mood and energy levels. When you're well-rested, you're more likely to feel positive and motivated to hit the gym and stay active. 🌞
Sleep is not a luxury; it's a necessity! Make it a priority, and watch your fitness gains skyrocket. 🌙 💫 Send me a message or comment below to let me know how much sleep you get!!
Happy 🐪 dayyy!! 😝 Because of the questions i’ve been getting, today I want to let you guys in on one of another one of the less hard core self defense tools that I like to have handy to me!! ⚡️⚡️Keep in mind it is also a good idea to have versatility with your defense tools because of what different situations may call for! The reason I wanted to talk about the taser 💥 is because it’s one of the most effective self defense tools, and I carry one because of it’s immediate stopping power, allows you to create a safe distance, and it is an option that does not cause permanent or too significant of damage to anyone. Which does not mean it is to be used carelessly!! It does deliver an electric shock that temporarily can stop the other person. It is also pretty easy and straight forward to operate, even under stressful situations for you to effectively protect yourself. Remember to practice holding the defense tool so that it is more familiar and comfortable to you, and ensure it’s easy to reach. It is also very imperative to understand the effective range of your taser and how to aim it accurately.
Hey everyone!! Happy Tuesday!! Let’s talk about the 🌶️ spray in my hand! Today, I want to discuss something incredibly important to me which is personal safety. 🙏🏼 As a self-defense advocate, I’m often asked about the tools I carry to protect myself. One essential item I always have with me is 🌶️ spray, and I want to sharewhy it's a crucial part of my self-defense strategy.
‼️ The first reason is that it is very simple to operate and easy to use, even under stress. A quick spray can stop someone long enough for you to get to safety!
‼️ I also really like that it is a protective tool and is intended only for protection! Unlike other self-defense tools, 🌶️ spray is safe, which means it can stop someone without causing permanent damage. This makes it a very responsible choice for self-defense.
‼️ It is also an effective deterrent. When used correctly, 🌶️ spray causes immediate discomfort, including intense irritation, temporary loss of vision, and difficulty breathing. These effects can stop someone for up to 45 minutes, giving you ample time to get away and seek help!!
‼️ The fourth reason is mainly the convenience it is compact and portable. 🌶️ spray is small and lightweight, which is why it’s super easy to carry in your purse, pocket, or even on a keychain. Because it’s portable, you can have it with you at all times without inconvenience.
‼️ Carrying 🌶️ spray on you is also allowed and accessible in many places. 🌶️ spray is allowed and available to purchase. Just be sure to check the specific laws and regulations in your area to ensure you can safely carry it!!
❕❕Don’t forget it’s very important to know how to use it!❕❕
❕Be sure also to practice first! Familiarize yourself with how to use your 🌶️ spray. Practice holding and aiming it, so you’re prepared.
❕Keep it accessible to you! Make sure your 🌶️ spray is easily reachable, whether it’s in your hand, on a keychain, or clipped to your bag.
❕Aim for the eyes and face! When using 🌶️ spray, aim for the face, particularly the eyes, for maximum effectiveness.
❕Last but not least, always make sure you move away after spraying!! 😫 Create distance between you and the person and get away immediately!!
Thanks for reading if you read through this entire post!! 💪🏼😇 Always remember to take care of yourself and stay safe!
I ABSOLUTELY LOVE listening to music and drowning out all other noise while working out! 🎵💛🏋🏻♀️ It helps me go harder and tune out distractions and distracts me from constantly thinking about the pain my body endures! 🥵 hahah I’m curious what your fav/ go to tracks are and what keeps you motivated and going!! Send me a message or drop a comment! 🥰 🎶 Did you also know that listening to music during workouts can enhance your performance by increasing your motivation and reducing exertion. Upbeat music helps maintain a steady rhythm, boosts your mood during your workout, and distracts you from fatigue??!!!😍💪🏼
Tiny but mighty 💪🏼💪🏼😤 LOL 200 on the leg press today! Partaking in some cross training this week which involves incorporating a variety of training methods to improve overall performance, prevent injuries, and maintain balance in fitness!! Strength Training is a great and effective activities for anyone and especially anyone participating in any combat sport!
Getting adjusted to helps you maintain your top form is so important! 😩 Soo many perks besides how good it feels during and after!! Regular chiropractic adjustments can help improve alignment, enhance mobility, and reduce pain, keeping my body in optimal shape for those intense workouts I’m always doing! Staying aligned means better posture, fewer injuries, and a more effective regimen. Always remember: a healthy back and body is the foundation of a strong and active lifestyle! 💪🏼😮💨
Happy Monday!! 💪🏼🗓️Mondays to me are always about setting the tone for the rest of the week ahead of you! Anyone have any Monday goals for the week? 😜Comment and let me know or send me a message! 🤭
Happy Saturday! 😍 Hope everyone has a great weekend! I have been feeling sooo sick, and under the weather this past week!! 🤒 So i’m resting and sipping on some herbal tea packed with antioxidants.🍵 Remember rest and hydration is equally as important as your workouts!! Your body needs time to recover and heal. Stay strong and listen to your body!! Also feel free to message me‼️I have way too much down time trying to get over this cold!! I want to know what everyone is up to this weekend. 😜
Happy Friday 😇‼️ I wanted to share a little bit about the history of kickboxing and how it became what it is today! If it’s one of your hobbies as well you may enjoy a fascinating little deep dive! 😍 This is a dynamic sport and a hybrid sport that emerged in the 1960s as a combination of traditional karate, Muay Thai, and Western boxing. 👊🏼 Originating in Japan and popularized in the USA 🇺🇸 it evolved from the need to create a full-contact sport that allowed practitioners of different styles to compete under a common set of rules. Throughout the decades, it gained global recognition through various contests and the establishment of organizations. Today, kickboxing is both a competitive sport and a popular and pretty tough fitness regimen, known for its rigorous training and emphasis on striking techniques. Not to mention it is a great way for women like myself to feel a little safer and a little more confident in defending themselves!🤩💥
Your fav cardio 🐰😜 Kicking off your day with some cardio on the treadmill is great for getting your heart pumping and energy flowing to energize your day. Not to mention helps boost your metabolism, improves your mood, and enhances your focus!! 🔋
Throwing punches with a super heavy bag! 😪🥊💥 Punching bag workouts are an amazing way to boost your cardio, build strength, break a good sweat and improve your coordination! And you can’t forget the fact that it’s a great stress reliever! 😅
Don’t forget to allow yourself to relax soak up some vitamin D ☀️ And embrace a perfect Sunday every once in a while. 😍 Relaxation is just as important as the grind! Happy Sunday! 🌻💛
Getting a deep stretch in and having my trainer help me by pushing my knees to the ground in the butterfly stretch. 🧘🏻♀️ 🦋 Having someone else push my knees down can make all the difference! Partner stretching can enhance flexibility and range of motion more effectively than solo stretching. It helps ensure much better form and and provides that extra little bit of encouragement. 💪🏼 This always is helpful before a warmup for my flexibility and injury prevention. 🙌🏻
Kicking this day up a notch with these hamstring curls with the exercise ball! 💪🏼 This move is a game changer for strengthening my hamstrings as well as toning my abs! Stability and strength all in one exercise! 🔥 Swipe➡️ to watch how i roll it all the way out with my heels before curling the ball back in and engaging my hamstrings in the first pic.😇 It is not as easy as it looks!😅
Crushing it with the battle ropes.😮💨 My arms are on fire but the burn is very much worth it. 💪🏼🔥 This killer workout not only amps up your upper body strength but also gives you endurance and power needed for combat sports!
Relaxing and rejuvenating by soaking in a cucumber epsom salt bath. 🛁 🧖🏻♀️ 🥒This combo not only helps soothe my very sore muscles from this crazy week of workouts but the epsom salt helps to reduce my inflammation and the cucumber infusion leaves antioxidants and helps my skin to feel very refreshed and hydrated after. Perfect post workout recovery! ❤️🩹💪🏼
