How I love Greece 😍
Where should I go next?? ✈️
Have u guys joined my only fans account yet?
1️⃣on1️⃣ chat... get to know me ❤️
Including never before seen pics & video😱🍑
Come hang out. Link in bio 👆🏼👆🏼
happy happy Monday 😛🤪
new week, new goals, more positive vibes 👏🏽
put a little more effort into loving yourself this week 💛😇
anyone else hellllaaa hype about the new s’mores blessed plant protein @blessedprotein@ehplabs this is my fav protein evvvaaaa and s’mores are my absolute fav fall treat - it can’t get more perfect than that 🍂🧡🥺😭✨
Every single morning I challenge you to write down 1 thing you want to achieve throughout the day it can be as small or as big as you want. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I promise you at the end of the day you will always feel positively about your day and be proud of yourself regardless the size of your goal 💪🏽 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
THIS IS WHERE WE GROW.
THIS IS WHERE WE GET BETTER.
187152 hours ago
Never quit daydreaming 💭
32784 hours ago
Reglas básicas: .
1- Entrenar al menos 3 días a la semana.
2- Nunca perderse un lunes.
3- Complementar tu entrenamiento con proteína. Escoge una con alto contenido de proteínas y baja en carbohidratos! Y si quieres que además tenga un sabor delicioso, prueba las proteínas de @proteinworldmx 🤤💪🏻.
4- NUNCA TE RINDAS! .
Don't allow the day or time to just get away from you anymore!
This tip is for serious students of success and for people who want to go from goal setters to goal achievers!
I call this little challenge or tip "15 Minutes of Madness" and it is something I use every day to stay focused and be more productive.
Break your day into 15 minute blocks or at least set aside 15 minutes each hour.
Make sure you have no distractions for each 15 minute block!
Take 30 seconds to write down your BIGGEST or most important life goal, the thing that excites you the most. Visualise it and feel it!
Set your alarm or timer to go off at 15 minutes.
Now it's time to immerse yourself and do as much hard, dedicated and focused work as you can in 15 minutes.
No thinking, no planning, no day dreaming, no excuses just insane levels of ACTION!
If you are in sales that means make as many calls as you can in 15 minutes, if you are doing data entry that means enter as much data as possible, if you are putting a presentation together than do it with complete focus and competence.
Whatever you do for a living or whatever project you are working on push yourself to the next level and produce world class work with world class levels of action!
An hour is a long time for most people so they waste it by getting coffee, checking Facebook and chit chat around the office but if you can immerse yourself for at least 15 minutes of madness every hour your productivity will go through the roof!
Expect Your results to also go through the roof!
Go get it today!
Plan your day! I find if I go into the day with a plan I accomplish more, and feel energized because I feek the accomplishment!
Sometimes I write out my plan but mostly I mentally plan over my morning coffee. I like to start my day stress free..... .
I’m back! We went on a week-long vacation and had the best time with family and friends🤗 But now, it’s back to work and sharing workouts with you all🙌🏼
This cardio workout can be done anywhere! No equipment needed🙅🏻♀️
Set your timer for 15, 20, 30, however many minutes, and complete as many rounds as possible!
◈ 15 pop squats
◈ 10 jumping lunges (each leg)
◈ 30 standing mountain climbers
◈ 8 walkouts w/ push-up
◈ 15 squat jacks
◈ 10 high knees to 3 jumping jacks
Guess who is a “Spooky Mama” when I don’t workout? Yeah, this mama!
Haha! Hopefully, I am not too cranky for those around me, but honestly, when I get in my workout each day, it puts me in such a better place to care for my family! I mean if just 30 minutes of exercise can help me be in a better mood, why would I not do it?! Studies have repeatedly shown that exercise improves mental health by reducing anxiety, depression and negative mood, and improves self-esteem and cognitive function. That sounds awesome right?! Why would I not tap into that?! I am a busy mom of four, but I truly see my 30 minutes of getting my sweat on as part of me taking care of my kids! It is important! Not just for my physical health, but for my mental health as well! So let’s get moving people!
I have the privilege of hosting monthly virtual challenge/accountability groups where I get to encourage other women towards their health and fitness goals! I would love for you to be a part of my next group that starts on October 21st! Let’s do this together!
Good morning to #8 of our Pre-Holiday 21-day Wellness Challenge!
For our fitness challenge, I am inspired by the number 8. So here is a little workout “plan” for today.
Come up with 8 exercises that include muscles of the upper body, lower body, and core. Repeat 8 times by doing 8 repetitions of each.
8 squats jumps
8 rows to kickbacks
8 up-downs (move from forearm plank to push up plank)
8 overhead presses
8 leg lowers
8 – 180-degree jumps
Repeat 7 more times 😊
You can choose any 8 exercises that challenge you and fit your fitness level. The goal is to keep pushing and doing.
For the dietary plan, stick to the food challenge you have selected for this week.
Continuing from yesterday’s post. When I was first introduced to ‘The Big 5’ by my Strength and Conditioning Coach, I misunderstood what he was saying! I made the mistake of doing all 5 lifts in one session, then repeating the same session 3-4 times during the week...I strongly urge you not to do that. No matter what level of weightlifting experience you have, don’t overtrain and ensure you are getting enough rest and recovery between sessions.
This combo is tougher than it looks, but I’m not sure what to call it. Any suggestions?
214 minutes ago
🔴⚪️🔵F45 Coach Alexa with your “Tuesday Tip”!
Soft Box Tricep Dips:
Start with your hands about shoulder-width apart with your fingers facing forward & your elbows facing backward. Walk your feet out & bend the knees. Keeping your butt close to the box, slowly lower your hips towards the floor until you reach about 90 degrees at the elbows. Keep your elbows tight to your body throughout the whole movement. Push yourself up through the heels of your hands & squeeze your triceps. Be sure to keep your shoulders back & down, chest up, & core braced. To make this exercise more challenging, walk the feet out & extend the legs OR keep your knees bent & add a weight to your lap. This move requires a high level of shoulder stabilization & will really fire up the triceps. #f45#f45training#f45oldtownalexandria#tiptuesday#fitness#northernva#oldtownalexandria
214 minutes ago
AquaBumps Trial Class!
Thursday 31st Oct 9.30am & 10.30am at Hilton Al Habtoor City.
We are offering a free trial of our new AquaBumps program for mums to be.
AquaBumps is specifically designed to build strength and reduce pregnancy aches and pains. To help mums to be remain active during their pregnancy.
For more info or to RSVP email: email@example.com
315 minutes ago
No matter how slow your going, your lapping everyone sitting on the couch. Progress forward 💪🏾
325 minutes ago
Stress ned og ta en timeout fra hverdagen med en halvtime i naturen 💚
Det er kanskje ikke overraskende, men nye studier viser at om du er i naturen 20-30 min vil være med på å senke stresshormonene i kroppen.
I tillegg til å være ute i naturen vil det bidra til at du er i mer fysisk aktivitet, som igjen er gunstig for stressreduksjon og psykisk helse!
Ooooog, ja, dørstokkmila kan være lang, tro meg «I know», MEN det er så verdt det! Uansett vær🌤☔️☃️