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  • It’s August! Which means you have now had eight different months to make eight unique sets of goals and intentions to hit. If you haven’t started yet, start now! This month I am focusing on exercise, recovery, and hydration for my personal and social media engagement, new programs, and blogging for my business. You can separate work from personal as well, it’s all up to YOU! Sticking this on my fridge and reading it everyday to make August the best month it can be. What are some goals and intentions you are currently working on?
  • It’s August! Which means you have now had eight different months to make eight unique sets of goals and intentions to hit. If you haven’t started yet, start now! This month I am focusing on exercise, recovery, and hydration for my personal and social media engagement, new programs, and blogging for my business. You can separate work from personal as well, it’s all up to YOU! Sticking this on my fridge and reading it everyday to make August the best month it can be. What are some goals and intentions you are currently working on?
  • 152 38 1 August, 2018
  • As you guys know I started @otfcollegepark one month ago! It's safe to say it's my new passion! In one month I've burned 11,601 calories and earned 596 splat points! 🙌🏽 Orangetheory is a HR based zone workout and to ensure that my workouts aligned exactly with MY HR I decided to do V02 max testing!

I went to @compid_dc to have maximum heart rate testing done via the VO2 test! VO2 max testing determines overall fitness by measuring the amount of oxygen that is delivered to working muscles during high intensity exercise. You get hooked up to either a bike or treadmill, wear a gnarly mask and HR monitor and go until failure (resistance increases by 20 every 60 seconds). I used the bike and failure was when my RPM dropped below 50, which I believe was at the 12 minute mark and 210 or 230 watts (can't recall exactly). I don't want to go into too much detail with my results but my max HR was 184, after 1 minute recovery it was 152 and after 2 minutes it was 122. My peak VO2 was 34.2, which for my age, gender etc put me in the good fitness level category (31.5 to 35.6). My orange zone hr is between 134 and 172.

I would definitely recommend checking out @compid_dc if there are any health tests you have been considering. They also do resting metabolic rate tests, nutrition consulting, DEXA scans for measuring body fat, lean muscle mass and bone density. If you live in the DMV area let them know that I referred you! 😘
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#ww #wwambassador @compid_dc @composition_id #vo2maxtest #vo2max #vo2 #orangetheorylife #orangetheory #gym #workout #fitness #hiit #intervaltraining #spinning #spin #exercisegoal #fitspo #wellnessthatworks
  • As you guys know I started @otfcollegepark one month ago! It's safe to say it's my new passion! In one month I've burned 11,601 calories and earned 596 splat points! 🙌🏽 Orangetheory is a HR based zone workout and to ensure that my workouts aligned exactly with MY HR I decided to do V02 max testing!

    I went to @compid_dc to have maximum heart rate testing done via the VO2 test! VO2 max testing determines overall fitness by measuring the amount of oxygen that is delivered to working muscles during high intensity exercise. You get hooked up to either a bike or treadmill, wear a gnarly mask and HR monitor and go until failure (resistance increases by 20 every 60 seconds). I used the bike and failure was when my RPM dropped below 50, which I believe was at the 12 minute mark and 210 or 230 watts (can't recall exactly). I don't want to go into too much detail with my results but my max HR was 184, after 1 minute recovery it was 152 and after 2 minutes it was 122. My peak VO2 was 34.2, which for my age, gender etc put me in the good fitness level category (31.5 to 35.6). My orange zone hr is between 134 and 172.

    I would definitely recommend checking out @compid_dc if there are any health tests you have been considering. They also do resting metabolic rate tests, nutrition consulting, DEXA scans for measuring body fat, lean muscle mass and bone density. If you live in the DMV area let them know that I referred you! 😘
    .
    .
    #ww #wwambassador @compid_dc @composition_id #vo2maxtest #vo2max #vo2 #orangetheorylife #orangetheory #gym #workout #fitness #hiit #intervaltraining #spinning #spin #exercisegoal #fitspo #wellnessthatworks
  • 129 15 26 February, 2019
  • 3 grip lat building pull downs.
⏺Wide grip with incline 45degree
⏺Y grip w/ incline 20degree
⏺Delt width upright reverse grip. One of my go to Tri-sets! 🏋
Develop your back for an impressive V taper (wide grip) & the illusion of a slimmer waistline 💃
Focus on these isolating pull downs to increase strength for pull ups! 
I swear one day I will be able to do a pull up.  I never have in my life but that is a #exercisegoal for me! Can you do pull ups? What do you do to get better at pull ups?
  • 3 grip lat building pull downs.
    ⏺Wide grip with incline 45degree
    ⏺Y grip w/ incline 20degree
    ⏺Delt width upright reverse grip. One of my go to Tri-sets! 🏋
    Develop your back for an impressive V taper (wide grip) & the illusion of a slimmer waistline 💃
    Focus on these isolating pull downs to increase strength for pull ups!
    I swear one day I will be able to do a pull up. I never have in my life but that is a #exercisegoal for me! Can you do pull ups? What do you do to get better at pull ups?
  • 59 16 6 November, 2018

Latest Instagram Posts

  • Another run complete! 🏃🏼‍♀️ My plan today was to just stick to the guidance! With skipping to week 3, there was more running! 2x 90seconds and 2x 3 mins.

I got 4 mins into the cool down, and thought I can do another minute! So I did... which turned into 2 minutes! At which point I noticed it was almost midnight! & 2.1miles added to my #raceatyourpace! 😁
  • Another run complete! 🏃🏼‍♀️ My plan today was to just stick to the guidance! With skipping to week 3, there was more running! 2x 90seconds and 2x 3 mins.

    I got 4 mins into the cool down, and thought I can do another minute! So I did... which turned into 2 minutes! At which point I noticed it was almost midnight! & 2.1miles added to my #raceatyourpace ! 😁
  • 29 4 12 April, 2019
  • Being the second last day of the March Charge, I had to walk at least 14km, if not more, to make my 150km in the month of March goal. The task seemed monumental, but I thought taking a walk down a bush track in Brooklyn was just the distance I needed. Setting off I had meant to take my headphones with me so I could do a guided meditation walk, but halfway to Brooklyn I realised I had forgotten them. Never mind, I thought. Probably switching off altogether was the best meditation around. Since it’s all about being in the present moment, quietening thoughts and focusing on the sights, sounds and smells around you - I thought I could do that without help. Surprisingly when you’re having to haul arse up a mountain, it’s so easy to turn off thought. When you have a nice view, it’s so easy to see beautiful things. And with the winter air setting in, the bush smelled damp and mossy. Once I had gotten to the Brooklyn dam, I had to press on to get my kilometres up, but without a goal (such as making it to the dam) the rest of the way was a daunting trek there and then back, completely alone. So to put it out of my mind I started thinking about my surroundings as if I was writing a story, with lyrical prose that could win a literary award for sure. That helped pass the time, but then I started thinking of all the things I’m grateful for. Of course the obvious - a roof over my head, a job, people who love me. But I thought, “What am I grateful for right in this moment?” (Coz meditation.) Here are the three things I was grateful for: 1. the autumn sun, it’s warm when you need it but not too hot. 2. The experience of feeling the seasons change. I had never felt that before. When I started walking it was warm like summer, but halfway through my walk the wind picked up and with it carried the icy edge of snow falling somewhere. It quite literally changed as I was as walking and it was quite extraordinary feeling the seasons change. 3. The beauty of the bush after it rains. There were massive puddles everywhere, rock pools, waterfalls. But best of all, I’m going to smash my goal! 💪🏻 #themarchcharge #workout #meditationspace #hikingadventures #exercisegoal
  • Being the second last day of the March Charge, I had to walk at least 14km, if not more, to make my 150km in the month of March goal. The task seemed monumental, but I thought taking a walk down a bush track in Brooklyn was just the distance I needed. Setting off I had meant to take my headphones with me so I could do a guided meditation walk, but halfway to Brooklyn I realised I had forgotten them. Never mind, I thought. Probably switching off altogether was the best meditation around. Since it’s all about being in the present moment, quietening thoughts and focusing on the sights, sounds and smells around you - I thought I could do that without help. Surprisingly when you’re having to haul arse up a mountain, it’s so easy to turn off thought. When you have a nice view, it’s so easy to see beautiful things. And with the winter air setting in, the bush smelled damp and mossy. Once I had gotten to the Brooklyn dam, I had to press on to get my kilometres up, but without a goal (such as making it to the dam) the rest of the way was a daunting trek there and then back, completely alone. So to put it out of my mind I started thinking about my surroundings as if I was writing a story, with lyrical prose that could win a literary award for sure. That helped pass the time, but then I started thinking of all the things I’m grateful for. Of course the obvious - a roof over my head, a job, people who love me. But I thought, “What am I grateful for right in this moment?” (Coz meditation.) Here are the three things I was grateful for: 1. the autumn sun, it’s warm when you need it but not too hot. 2. The experience of feeling the seasons change. I had never felt that before. When I started walking it was warm like summer, but halfway through my walk the wind picked up and with it carried the icy edge of snow falling somewhere. It quite literally changed as I was as walking and it was quite extraordinary feeling the seasons change. 3. The beauty of the bush after it rains. There were massive puddles everywhere, rock pools, waterfalls. But best of all, I’m going to smash my goal! 💪🏻 #themarchcharge #workout #meditationspace #hikingadventures #exercisegoal
  • 25 3 30 March, 2019
  • R A C E  A T  Y O U R  P A C E 🏅

Do you want a medal for that Jose?
Actually yes. Yes I do!! 25 miles this month and with plenty of time to spare. I really want the April medal because it it lovely, and was thinking of going for 50, but I'm on holiday for a week, and due to tan lines will be Fitbit-less for 7/8 days.
So I'm going to go for 25 miles again, but will aim for 50, and if I think I can do it, will change to the 50 😊
  • R A C E A T Y O U R P A C E 🏅

    Do you want a medal for that Jose?
    Actually yes. Yes I do!! 25 miles this month and with plenty of time to spare. I really want the April medal because it it lovely, and was thinking of going for 50, but I'm on holiday for a week, and due to tan lines will be Fitbit-less for 7/8 days.
    So I'm going to go for 25 miles again, but will aim for 50, and if I think I can do it, will change to the 50 😊
  • 21 5 29 March, 2019
  • TGIF!!!! Make The Old Stone Fort Bike Ride be your #exercisegoal If you haven’t signed up yet go to this link 👇🏾 https://endurancecui.active.com/event-reg/select-race?e=59203951
  • TGIF!!!! Make The Old Stone Fort Bike Ride be your #exercisegoal If you haven’t signed up yet go to this link 👇🏾 https://endurancecui.active.com/event-reg/select-race?e=59203951
  • 1 0 1 March, 2019
  • #Repost @kiva.nicole.ww (@get_repost)
・・・
As you guys know I started @otfcollegepark one month ago! It's safe to say it's my new passion! In one month I've burned 11,601 calories and earned 596 splat points! 🙌🏽 Orangetheory is a HR based zone workout and to ensure that my workouts aligned exactly with MY HR I decided to do V02 max testing!

I went to @compid_dc to have maximum heart rate testing done via the VO2 test! VO2 max testing determines overall fitness by measuring the amount of oxygen that is delivered to working muscles during high intensity exercise. You get hooked up to either a bike or treadmill, wear a gnarly mask and HR monitor and go until failure (resistance increases by 20 every 60 seconds). I used the bike and failure was when my RPM dropped below 50, which I believe was at the 12 minute mark and 210 or 230 watts (can't recall exactly). I don't want to go into too much detail with my results but my max HR was 184, after 1 minute recovery it was 152 and after 2 minutes it was 122. My peak VO2 was 34.2, which for my age, gender etc put me in the good fitness level category (31.5 to 35.6). My orange zone hr is between 134 and 172.

I would definitely recommend checking out @compid_dc if there are any health tests you have been considering. They also do resting metabolic rate tests, nutrition consulting, DEXA scans for measuring body fat, lean muscle mass and bone density. If you live in the DMV area let them know that I referred you! 😘
.
.
#ww #wwambassador @compid_dc @composition_id #vo2maxtest #vo2max #vo2 #orangetheorylife #orangetheory #gym #workout #fitness #hiit #intervaltraining #spinning #spin #exercisegoal #fitspo #wellnessthatworks
  • #Repost @kiva.nicole.ww (@get_repost)
    ・・・
    As you guys know I started @otfcollegepark one month ago! It's safe to say it's my new passion! In one month I've burned 11,601 calories and earned 596 splat points! 🙌🏽 Orangetheory is a HR based zone workout and to ensure that my workouts aligned exactly with MY HR I decided to do V02 max testing!

    I went to @compid_dc to have maximum heart rate testing done via the VO2 test! VO2 max testing determines overall fitness by measuring the amount of oxygen that is delivered to working muscles during high intensity exercise. You get hooked up to either a bike or treadmill, wear a gnarly mask and HR monitor and go until failure (resistance increases by 20 every 60 seconds). I used the bike and failure was when my RPM dropped below 50, which I believe was at the 12 minute mark and 210 or 230 watts (can't recall exactly). I don't want to go into too much detail with my results but my max HR was 184, after 1 minute recovery it was 152 and after 2 minutes it was 122. My peak VO2 was 34.2, which for my age, gender etc put me in the good fitness level category (31.5 to 35.6). My orange zone hr is between 134 and 172.

    I would definitely recommend checking out @compid_dc if there are any health tests you have been considering. They also do resting metabolic rate tests, nutrition consulting, DEXA scans for measuring body fat, lean muscle mass and bone density. If you live in the DMV area let them know that I referred you! 😘
    .
    .
    #ww #wwambassador @compid_dc @composition_id #vo2maxtest #vo2max #vo2 #orangetheorylife #orangetheory #gym #workout #fitness #hiit #intervaltraining #spinning #spin #exercisegoal #fitspo #wellnessthatworks
  • 25 2 26 February, 2019
  • As you guys know I started @otfcollegepark one month ago! It's safe to say it's my new passion! In one month I've burned 11,601 calories and earned 596 splat points! 🙌🏽 Orangetheory is a HR based zone workout and to ensure that my workouts aligned exactly with MY HR I decided to do V02 max testing!

I went to @compid_dc to have maximum heart rate testing done via the VO2 test! VO2 max testing determines overall fitness by measuring the amount of oxygen that is delivered to working muscles during high intensity exercise. You get hooked up to either a bike or treadmill, wear a gnarly mask and HR monitor and go until failure (resistance increases by 20 every 60 seconds). I used the bike and failure was when my RPM dropped below 50, which I believe was at the 12 minute mark and 210 or 230 watts (can't recall exactly). I don't want to go into too much detail with my results but my max HR was 184, after 1 minute recovery it was 152 and after 2 minutes it was 122. My peak VO2 was 34.2, which for my age, gender etc put me in the good fitness level category (31.5 to 35.6). My orange zone hr is between 134 and 172.

I would definitely recommend checking out @compid_dc if there are any health tests you have been considering. They also do resting metabolic rate tests, nutrition consulting, DEXA scans for measuring body fat, lean muscle mass and bone density. If you live in the DMV area let them know that I referred you! 😘
.
.
#ww #wwambassador @compid_dc @composition_id #vo2maxtest #vo2max #vo2 #orangetheorylife #orangetheory #gym #workout #fitness #hiit #intervaltraining #spinning #spin #exercisegoal #fitspo #wellnessthatworks
  • As you guys know I started @otfcollegepark one month ago! It's safe to say it's my new passion! In one month I've burned 11,601 calories and earned 596 splat points! 🙌🏽 Orangetheory is a HR based zone workout and to ensure that my workouts aligned exactly with MY HR I decided to do V02 max testing!

    I went to @compid_dc to have maximum heart rate testing done via the VO2 test! VO2 max testing determines overall fitness by measuring the amount of oxygen that is delivered to working muscles during high intensity exercise. You get hooked up to either a bike or treadmill, wear a gnarly mask and HR monitor and go until failure (resistance increases by 20 every 60 seconds). I used the bike and failure was when my RPM dropped below 50, which I believe was at the 12 minute mark and 210 or 230 watts (can't recall exactly). I don't want to go into too much detail with my results but my max HR was 184, after 1 minute recovery it was 152 and after 2 minutes it was 122. My peak VO2 was 34.2, which for my age, gender etc put me in the good fitness level category (31.5 to 35.6). My orange zone hr is between 134 and 172.

    I would definitely recommend checking out @compid_dc if there are any health tests you have been considering. They also do resting metabolic rate tests, nutrition consulting, DEXA scans for measuring body fat, lean muscle mass and bone density. If you live in the DMV area let them know that I referred you! 😘
    .
    .
    #ww #wwambassador @compid_dc @composition_id #vo2maxtest #vo2max #vo2 #orangetheorylife #orangetheory #gym #workout #fitness #hiit #intervaltraining #spinning #spin #exercisegoal #fitspo #wellnessthatworks
  • 129 15 26 February, 2019